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‘I Used Calorie Counting And Powerlifting To Lose 90 Pounds In Just Over A Year’ – Women’s Health
Posted: May 23, 2021 at 1:52 am
My name is Rachel Faye Robbins (@rachelfayeak), and Im 27 years old. Im from Anchorage, Alaska, and Im the owner of Perfectly Imperfect Photography. I struggled with binge eating until I started taking care of myself by counting calories, practicing portion control, and powerlifting.
My binge eating was my biggest struggle with food and weight growing up. I fought with it since my preteen years, and it really took over in a serious way after I had kids.
I was 26 when I reached 267 pounds. At that weight I was constantly dealing with lower back pain and high blood pressure complications. Worst of all, I wasn't loving the woman I saw in the mirror.
But my turning point didn't come until after I left my marriage in November 2019. I began the process of rebuilding a home for myself and my two boys. In learning how to parent alone, I decided that I deserved so much more than the low standards I had in the past. And most of all, my boys needed a strong and stable mom.
So thats what I did. I also cut out all fast food and started to drink only water.
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Seeing the body changes and strength improvement was huge for me. I first started off doing 20-minute HIIT workouts and yoga six days a week. As the pounds came off, I took the leap and got a membership at a local gym.
I started powerlifting and fell in love with it. Now, I lift heavy three days a week at the gym and do daily cardio workouts at home for my mental health.
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I was the most unmotivated person before all of this. And I never truly believed that the power to change my life was in my hands the whole time. It took a lot for me to deal with my demons and face the fears I had been pushing down for so long. But Im so glad I did, because my life has changed in the most amazing way.
Now Im a powerlifting gold medalist, business owner and someone my kids can be proud of. Just take that first step, and I promise you will end up somewhere amazing.
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'I Used Calorie Counting And Powerlifting To Lose 90 Pounds In Just Over A Year' - Women's Health
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The Health Benefits Of Drinking ‘Fruits Infused Water’, The Ultimate Weight Loss Secret – Yahoo India News
Posted: May 23, 2021 at 1:52 am
When it comes to weight loss, drinking plenty of water is the most important thing. And, why not? It cleanses your system naturally, helping your body to become healthier. But, let us admit it! Drinking 8-10 glasses of water daily can get boring sometimes, which is why, it is perfectly fine to add some natural sweet flavour to the water to keep you going. And how can you do that? Well, with fruits infused water.
Water infusion is a new way to add some interesting twist to your H2O, without compromising on your health. Just scroll down to know all about this interesting concept and its benefits.
fruits infused water for weight loss
The result of fruits immersed and squeezed in cold water to release their juices for maximum health benefits is fruits infused water. The best thing is that this healthy beverage can also be made with your favourite combination of vegetables and herbs.
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fruits infused water for weight loss
This refreshing drink is overloaded with the goodness of fruits and its vitamins, minerals, antioxidants and many other nutrients. And, the best part is that you can drink it any time during the day or throughout the day, without any guilt, to keep yourself hydrated. It is a healthier and tastier choice than those market drinks, which are loaded with sugar.
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This detox water is packed with more nutrients than your regular water, making it a healthier option.
Since it has no calories, it can help you to keep your weight in check.
fruits infused water for weight loss
It makes you feel fuller for a longer period of time, which means no more junk food.
It helps in keeping diseases like diabetes, cold, flu, joint pain and heart disease at bay.
It helps in slowing down the ageing process due to powerful anti-oxidants present in the infused water and increases collagen production.
Also Read: 5 Weirdest Food Combos That Actually Help In Weight Loss Without Going To Gym
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fruits infused water for weight loss
It boosts your metabolism, helps in better digestion and in getting rid of toxins.
The fruit-flavoured water will also help you to tackle your sweet cravings.
fruits infused water for weight loss
It helps your body to transport oxygen and nutrients in a better way.
It keeps your body hydrated, helping you to recuperate faster after the workout.
fruits infused water for weight loss
Slice the fruits and place them in the bottom of the jar. Crush them slightly. Cover the rim of the jar with ice, pour water till the jar is full and seal the lid.
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fruits infused water for weight loss
Wait for 30 minutes-1 hour before sipping the drink. And tada! Your cool refreshing drink is ready to be relished.
Although, making your own detox water is simple, but there are a few things, which you should keep in mind while immersing the fruits.
Try to choose organic products.
Wash the fruits properly to get rid of any chemicals, pesticides or any other foreign elements.
Do not use hot water, only use cold or room-temperature water.
Make the drink in glass bottles or infusing pitchers/bottles. Do not use plastic.
fruits infused water for weight loss
Also Read: 9 Food Combinations For Weight Loss; Fastest Way To Lose Weight
Cut thin, thick or bite-sized pieces of softer fruits like strawberry, mango etc., and cut very thin slices of harder fruits like apple as they take longer to release flavours.
When it comes to ginger, make sure you crush it a bit so that its juice can dissolve easily.
Do tear or crush leafy herbs like mint or basil to release their oils.
fruits infused water for weight loss
Do not infuse water at room temperature for more than 2 hours. Put it in the refrigerator after 2 hours to avoid bacterial growth.
Apple, cinnamon, ginger and rosemary needs to be soaked overnight in the fridge.
Make sure to peel the skin of the citrus fruits before soaking else, it will make the water taste bitter after 3-4 hours.
There are various combinations of fruits that you can try to get maximum benefits. They are:
fruits infused water for weight loss
fruits infused water for weight loss
Mint and pineapple
Kiwi and cucumber
fruits infused water for weight loss
Watermelon and mint
Orange and blueberry
fruits infused water for weight loss
Strawberry, lemon and basil
Lemon and mint
Lemon, raspberry and rosemary
fruits infused water for weight loss
You can make various other combinations to fancy up your water. Just put in your favourite fruits and enjoy your drink. Try these delicious miracles once, and you will not be able to thank us enough for introducing them to you. So, go ahead, enjoy this healthy recipe, and tell us how much you liked it in the comments section below.
NEXT Read: 18 Popular And Yummy Indian Breakfasts That Are Actually Very Unhealthy
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What Are the Stages of Weight Loss? – Healthline
Posted: May 23, 2021 at 1:51 am
If youre like most people, you may be eager to know when you can expect to see results after embarking on your weight loss journey.
At the same time, you may also want to know whether the weight youre losing is coming from fat rather than muscle or water.
This article reviews the stages of weight loss, the difference between weight loss and fat loss, and tips for preventing weight regain.
Weight loss generally occurs in two stages an early, rapid weight loss stage followed by a slower, longer period of weight loss (1).
The first stage of weight loss is when you tend to lose the most weight and begin to notice changes in your appearance and how your clothes fit. It usually happens within the first 46 weeks (1).
Most of the weight loss in this stage comes from carb stores, protein, and water and to a lesser extent, body fat.
Weight loss tends to occur more rapidly in people who follow a low carb or keto diet than those who follow a low fat diet, as they deplete their bodys carb stores faster, along with water (2).
However, in the long term, the research remains mixed as to whether a low carb or keto diet offers an advantage for overall weight loss over a low fat diet (3, 4, 5).
Factors other than diet, including your age, sex, starting weight, and physical activity level, can also influence your rate of weight loss.
For example, men are more likely to lose weight quicker than women, and older adults may lose weight quicker than their younger counterparts, although some of this weight loss may be muscle (6, 7).
At the same time, youre likely to lose weight quicker if you have a higher starting weight and exercise more frequently.
Weight loss in the second stage occurs at a much slower rate, but it primarily comes from body fat, generally after 6 weeks and beyond (1).
At times, you may experience a weight loss plateau during which you experience little to no weight loss.
Weight loss plateaus can occur due to metabolic adaptations that decrease your metabolism and the number of calories you burn while exercising (8).
However, weight loss plateaus more commonly occur because many diets are overly restrictive and hard to follow, causing people to deviate from them (9).
As such, its important to follow a dietary pattern that fits your lifestyle and preferences so that you can stick with it long term.
In either case, youll likely need to make adjustments to your diet and lifestyle over time to reach your goal.
Weight loss occurs in two phases a rapid weight loss phase followed by a slower weight loss phase. The rapid weight loss phase is when youll notice the most significant physical changes.
While weight loss and fat loss are often used interchangeably, they have different meanings.
Weight loss refers to decreased overall body weight from stored carbs, protein, water, and fat.
Conversely, fat loss refers to weight loss from fat.
Fat loss is a healthier goal than weight loss, as weight loss may include water and muscle losses (10).
Maintaining muscle is important for supporting healthy blood sugar levels, controlling inflammation, and maintaining your mobility as you age (11, 12).
While a standard scale cant differentiate between weight loss and fat loss, you can increase the likelihood of weight loss in the form of fat by eating plenty of protein and creating a calorie deficit by engaging in more physical activity and reducing your overall calorie intake (13, 14).
All fat loss is weight loss, but not all weight loss is fat loss. Fat loss is a healthier goal, as it prioritizes fat loss rather than muscle or water losses.
The evidence to support dieting for sustainable weight loss is far from convincing.
One older review of 29 studies found that participants who lost weight through dieting regained more than half of the weight they lost within 2 years, and by 5 years, they had regained more than 80% of the weight they lost (15).
However, these statistics shouldnt prevent you from focusing on your diet and losing weight to improve your health or self-image.
Besides, diets are only effective if they allow you to develop sustainable healthy behaviors.
Here are some dietary and lifestyle tips that may help prevent weight regain (16, 17, 18, 19):
Developing and maintaining healthy dietary and lifestyle habits are the keys to preventing weight regain.
You tend to lose the most weight and notice the most significant physical changes during the first stage of weight loss.
During the second stage of weight loss, you lose weight at a slower pace, but the weight you lose comes primarily from fat rather than stored carbs, protein, and water.
The most important weight loss factors include adopting sustainable and healthy dietary and exercise habits you enjoy doing in the long term.
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Popular Foods That Can Help You Lose Weight, Say Dietitians | Eat This Not That – Eat This, Not That
Posted: May 23, 2021 at 1:51 am
"When it comes to weight loss, it's no secret: calories are king! That's because the only way to lose weight is eating less than what you burn (consistently) so your body can be in a 'calorie deficit' and shed weight," says Lauren Hubert, MS, RD, registered dietitian and founder of The Sorority Nutritionist. "For a true body transformation and continued results on the scale, you do have to focus on eating healthy, nourishing foods in the right portions."
And choosing the right foods can help you achieve your weight loss goals.
"This is because healthy, nourishing foods impact our body, health, and metabolism differently than the calories and nutrients (or lack of nutrients) in less-healthy, 'fun' foods," says Hubert. "As a result, this leads to different results on the scale."
So supplementing your diet with healthy, wholesome foods will set you up for success. Here are 12 of the best, according to dietitians. Read on, and for more on how to eat healthy, don't miss Simple Ways to Start Losing Weight Immediately, According to Science.
"Dairy foods contain both protein and fat which can contribute to fullness and satiety. Specifically, there is evidence that the whey protein found in dairy might play a key role in contributing to satiety," says Amber Pankonin MS, RD, LMNT, registered dietitian and owner of The Stirlist. On top of supporting weight loss by helping you feel full, whey protein may also help you slim down by helping you tone up: "Whey protein is known as a 'fast' protein due to its rapid release of amino acids to the muscle." When you support muscle growth, you help to increase your body's metabolism and calorie burn.
For more, check outWhat Happens To Your Body When You Eat Whey Protein Powder.
"Strawberries are rich in flavonols, and research has shown that a diet rich in flavonoids may help contribute to weight maintenance in adulthood. It may also help to refine dietary recommendations for the prevention of obesity," says Keri Gans, MS, RDN, CDN, registered dietitian nutritionist in New York City.
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"Healthy fats like the ones found in avocado promote satiety, meaning they can keep you feeling full for longer and suppress your appetite," says Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist in Nevada.
"In addition to healthy fats, avocados contain dietary fiber, which also promotes satiety and keeps a person full for longer and keeps one's blood sugar stable. If you eat a low fiber food, it may result in you becoming hungrier quicker after consuming that food and may cause your blood sugar to rise then quickly fall, also resulting in hunger pains again."
"Many different properties of a variety of teas have been studied and shown to have measurable weight loss effects," says Brenda Braslow, MS, RDN, a registered dietitian with MyNetDiary. "There has been a big research focus on catechins and caffeine in green tea showing a positive effect on metabolism and weight loss. The usual recommendation is to include 2-3 cups of green tea daily to potentially enhance weight loss." For more, read: What Happens To Your Body When You Drink Green Tea for Weight Loss.
"Legumes such as beans, lentils, chickpeas, and dry peas are known as healthful foods due to their fiber content, and have been well researched on their weight management benefits," says Hubert. "In addition to helping you stay full as a healthy carbohydrate source that packs protein and fiber, it has been shown that legumes can have a modest weight-loss effect even when diets are not intended to be calorically restricted, making them a healthful food to include on your weight loss journey to enhance your results."
"It's important to remember that for weight loss to occur, you have to decrease overall calorie intake which can make it difficult to consume all the essential nutrients," says Pankonin. "Not only do eggs contain a variety of vitamins and minerals, but eggs also contain high-quality protein which can contribute to fullness. One large egg contains about 70 calories and 13 essential vitamins and minerals."
"As a traditional component of a Mediterranean Diet, research has shown that consumption of pasta is associated with a lower body mass index, waist circumference a waist-to-hip ratio with a lower prevalence of overweight and obesity," says Gans.
"Walnuts contain anti-inflammatory and heart-healthy fats, dietary fiber, and antioxidants. Walnuts contain the highest amount amongst other nuts of omega-3s, which promote heart health and decrease inflammation in the body," says Ehsani. "One study done on walnuts even found that walnuts activate the brain's region involved in appetite control, which helped study participants resist tempting food. However, more research needs to be done in this area. Walnuts are versatile, can be eaten raw, added to salads, ground up into nut butter, or even used in pesto."
"Increased water intake is correlated with loss of body weight due to two proposed mechanisms-decreased calorie intake and enhanced body fat loss with an increase in metabolism," says Braslow.
"While peanuts are technically a legume, peanuts are often talked about together due to their similar nutritional profiles and fat contents," says Hubert. "While nuts and peanuts can be higher in calories and labeled as bad foods on some diet programs, they are in fact very nourishing and associated with a reduced risk of weight gain and obesity due to their high fiber and protein contents as long as you portion them!"
"Cracking open pistachio shells may slow you down during snack time. The empty shells may be a visual cue that helps snackers eat mindfully," says Gans.
"While yogurt can sometimes get a bad reputation because of processing with added sugars to make it tastier, don't be fooled! Yogurt is an extremely healthful food for your gut health, and also your weight loss goals," says Hubert. "Consistently eating yogurt has been associated with lower BMI (body mass index), lower body weight, smaller waist circumference, and lower body fat. This is due to its high protein content (especially in Greek yogurt that can pack 15 grams per serving) alongside the probiotics yogurts provide that help keep our guts healthy."
And for more, check out these10 Weight Loss Snacks That Actually Satisfy, Recommended By Dietitians.
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Diabetes Weight Loss: Research, Tips, and Where to Start – Healthline
Posted: May 23, 2021 at 1:51 am
Your weight can affect diabetes, but diabetes can also affect your weight. This may depend on the type of diabetes that you have type 1 or type 2.
Diabetes is a metabolic disease that causes high blood sugar, or glucose. With diabetes, the body either doesnt make enough of a hormone called insulin or cant effectively use the insulin it does make. Insulin controls the levels of glucose in the blood after you eat a meal.
People with type 1 diabetes may lose weight unintentionally since they cant use the sugar they eat for energy. In this case, the pancreas doesnt make insulin, and sugar is removed from the body during urination.
Being overweight or obese increases a persons risk for developing type 2 diabetes. People with type 2 diabetes have a condition called insulin resistance. This means that the pancreas can typically still make insulin, but the body cant use it properly. The pancreas tries to compensate by making more insulin, but it eventually wears out.
Weight loss, which can be achieved through diet changes, exercise, and certain medications, can be an important way to help combat insulin resistance and treat type 2 diabetes, and in some instances type 1.
Unexpected or unintended weight loss is often a symptom of unmanaged diabetes, both type 1 and type 2.
With type 1 diabetes, the immune system attacks cells of the pancreas that make insulin. Since theres no insulin available to move glucose into the bodys cells, glucose builds up in the bloodstream. The kidneys then work to remove this unused sugar through urination. The sugar isnt used as energy, so the body starts burning fat and muscle for energy, resulting in weight loss.
Weight loss in type 1 diabetes may be unintentional. If people with type 1 diabetes need to lose weight, this can be done safely by reducing calorie intake. Some people may under-treat their diabetes to lose weight, but this is highly dangerous. Skipping insulin can lead to very high blood sugar levels, a serious complication known as diabetic ketoacidosis, and potentially death.
Under-treating diabetes to lose weight can be a symptom of an eating disorder. If you think you have an eating disorder, reach out to your doctor or a mental health professional to get specialized support and treatment.
Type 2 diabetes occurs when your body becomes resistant to insulin, causing sugar to build up in the blood. Having overweight or obesity puts you at a much higher risk for developing diabetes, and it makes blood sugar levels harder to manage.
In fact, research shows that losing just 5 to 7 percent of body weight may reduce the chance of developing type 2 diabetes by over 50 percent in adults at high risk for the disease.
There are many benefits to losing weight when you have type 2 diabetes. These include:
In some cases, weight loss can even restore blood sugar to a normal level and eliminate the need to take type 2 diabetes medications.
If you have type 1 diabetes, weight gain may occur once you start taking insulin. Losing weight may require fine-tuning your calorie and carbohydrate intake and insulin dose.
People with type 1 diabetes can also develop insulin resistance, and in that situation, would benefit from weight loss to help them need less insulin.
Certain medications used to treat diabetes also help with weight loss, including:
Metformin is a commonly prescribed diabetes medication that is used to control blood sugar. Research shows that it may also help some people lose weight over time.
Glucagon-like peptide-1 receptor agonists (GLP-1 RAs) are very effective at lowering blood sugar levels. They may also help with weight loss.
Examples include:
Another class of medications associated with weight loss and improved blood sugar control is the sodium glucose cotransporter 2 (SGLT-2) inhibitors. These include:
As you lose weight, your may need less medication to keep your blood sugar in target range. This can cause some people to develop low blood sugars. If you notice this occurring during your weight loss journey, talk with a medical professional to adjust your diabetes medications.
If you have diabetes and wish to lose weight, combining a balanced diet with physical activity is likely the best strategy. Even small changes to your diet can go a long way.
In general, you should aim for a diet high in non-starchy vegetables, lean protein, and whole grains.
The American Diabetes Association recommends using the Diabetes Plate Method when preparing meals.
For this method, use a plate approximately 9 inches in width and follow these three simple steps:
For drinks, stick with water or unsweetened tea whenever possible.
You should avoid snacking on high sugar, high fat, or heavily processed foods, like:
In addition to diet changes, exercise is also important for weight loss. Always talk with your doctor before starting a new exercise program.
Start by setting modest goals. You can begin by walking either outside or on a treadmill for 10 to 20 minutes each day. After a week or so, increase the time or the speed youre walking.
Research shows that getting moderate intensity aerobic exercise for at least 150 minutes each week is enough to produce significant improvements in blood sugar control and help you lose weight.
Aerobic exercise includes activities like:
To help get you motivated, you can join a gym or a group fitness class or exercise with a friend.
If youre not sure how best to eat for diabetes, or if you want help with managing your weight, consider meeting with a dietitian or nutritionist.
If you have Medicare, you may be eligible for Intensive Behavioral Therapy for Obesity. This includes up to a year of in-person weight-loss counseling visits with a healthcare professional.
Certified Diabetes Care and Education Specialists (CDCES) are professionals who provide personal one-on-one support to people living with diabetes. They can help with:
The Diabetes Foundation or the Association of Diabetes Care and Education Specialists can help you locate a free or low cost CDCES.
If you or a loved one are restricting insulin to lose weight, it can have very serious consequences. This practice is considered a type of eating disorder, and professional help is available.
Weight loss can be an unintended symptom of untreated type 1 diabetes. If you have type 1 diabetes and youre losing too much weight, talk with a medical professional.
On the other hand, weight loss is an important part of the treatment program for people with type 2 diabetes and people with type 1 diabetes and overweight. Losing weight can decrease insulin resistance and make blood sugar easier to control.
If you have type 2 diabetes and are trying to lose weight, the best approach is to set realistic weight-loss goals and aim for moderation. Take steps to eat a more balanced diet, include more physical activity in your daily routine, and be sure to take all prescribed medications.
If youre still concerned with your weight, dont hesitate to talk with a medical professional or meet with a Certified Diabetes Care and Education Specialist.
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18 Healthier Options at Taco Bell – Healthline
Posted: May 23, 2021 at 1:51 am
If youre trying to eat healthier or follow a specific eating plan, fast food can quickly throw a wrench in your plans.
Most fast food is loaded with calories, fat, and refined carbs yet short on fruits and vegetables unless you order a salad.
Fortunately, the food chain Taco Bell offers several options that suit low calorie, vegetarian, vegan, low carb, keto, or high protein diets.
Here are 18 healthier menu options at Taco Bell, along with ways to make your order a little more nutritious.
These menu items are all under 200 calories. However, theyre also fairly small and you may need a couple of them to make a complete meal thatll keep you feeling full.
Choose two or three of the highest-protein options and request extra lettuce or tomatoes to make this a larger, more complete meal.
The Crunchy Taco comes with seasoned beef, lettuce, and cheese in a crunchy taco shell. One Crunchy Taco contains (1):
Taco Bells Soft Taco is identical to the Crunchy Taco but made with a soft tortilla. It contains seasoned beef, lettuce, and cheese. One Soft Taco provides (1):
The Doritos Locos Taco features a crunchy taco shell made from Nacho Cheese Doritos. Its filled with seasoned beef, lettuce, and cheese. One Doritos Locos Taco contains (1):
The Cheesy Roll Up is Taco Bells three-cheese blend rolled into a soft tortilla. In addition to being low in calories, its vegetarian-friendly. It contains (1):
This bowl consists of black beans and seasoned rice. Its vegetarian-friendly and provides (1):
The Chicken Chipotle Melt consists of chicken, cheese, and creamy chipotle sauce on a soft tortilla. Protein-wise, it offers the best bang for your buck among the low calorie options and provides (1):
Taco Bell has a Veggie Cravings menu with 18 vegetarian menu items. To make them vegan, request the removal of any dairy products. For example, ask to receive the meals fresca-style to replace any cheese and sour cream with diced tomatoes.
The Quesalupa is a Taco Bell specialty made with a thick, chewy Chalupa shell filled with a blend of cheeses. This vegetarian take also contains black beans, sour cream, lettuce, and tomatoes. It provides (1):
The Black Bean Crunchwrap Supreme is another Taco Bell specialty. It consists of black beans and cheese sauce under a crunchy taco shell topped with lettuce, tomato, and sour cream. All of this is wrapped in an extra-large tortilla and grilled. This option contains (1):
The Veggie Power Menu Bowl is made with black beans, guacamole, tomatoes, lettuce, sour cream, and shredded cheese on a bed of seasoned rice. It provides (1):
Because high carb beans, rice, and tortillas appear in most menu items, Taco Bell meals generally arent optimal if you follow a keto or low carb diet. However, with a few modifications, you can enjoy a Power Menu Bowl (2, 3, 4).
Ask for a steak or chicken Power Menu Bowl with extra meat and no beans or rice. Youll receive a Power Menu Bowl with meat, cheese, guacamole, lettuce, sour cream, tomatoes, and avocado ranch sauce.
Heres the nutrition info for a chicken Power Menu Bowl with extra chicken, no beans, and no rice (5):
If youre not following a specific diet like vegetarian, keto, or low calorie, the best Taco Bell options are often those with the most protein. Because protein is filling, a high protein meal will satisfy you for longer than low protein menu items (6).
Note that while these options are high in protein, theyre also high in calories, fat, refined carbs, and sodium. Ask to receive them fresca-style to reduce the calories and fat content without significantly reducing the protein content.
Each of these menu options contains at least 20 grams of protein per serving with no modifications.
The Quesalupa is a chewy, cheese-filled shell with seasoned beef, sour cream, shredded cheese, lettuce, and tomatoes. It provides (1):
The Quesarito is a Taco Bell specialty. This cross between a cheese quesadilla and a beef burrito consists of a cheese quesadilla rolled up like a burrito, filled with seasoned beef, shredded cheese, cheese sauce, sour cream, seasoned rice, and chipotle sauce. It contains (1):
The Cheesy Gordita Crunch is a signature Taco Bell menu item that consists of a crunchy taco wrapped in a cheese-covered flatbread. It contains seasoned beef, shredded cheese, lettuce, and spicy ranch sauce. One Cheesy Gordita Crunch provides (1):
Taco Bells Quesadillas are made from chicken, beef, or steak, a shredded three-cheese blend, and creamy jalapeno sauce in an extra-large tortilla thats folded in half and grilled. A Chicken Quesadilla contains (1):
The Power Menu Bowl can be made with chicken or steak. It also comes with sour cream, shredded cheese, guacamole, seasoned rice, black beans, avocado ranch sauce, lettuce, and tomatoes. The chicken version contains (1):
For a filling breakfast, you can get a Grande Toasted Breakfast Burrito with sausage or steak. In addition, this burrito contains shredded cheese, egg, potatoes, and tomatoes. The Grande Toasted Breakfast Burrito with sausage contains (1):
The Breakfast Crunchwrap contains hash browns, eggs, bacon, cheese, and creamy jalapeno sauce, all wrapped in a large tortilla and grilled. One Breakfast Crunchwrap contains (1):
The Hash Brown Toasted Breakfast Burrito is made from bacon, hash browns, shredded cheese, and eggs in a tortilla. One provides (1):
Here are some ways that you can make the menu items at Taco Bell more nutritious:
Note that like most fast food, Taco Bell meals may not be suitable if youre on a sodium-restricted diet. Nearly all the meats, beans, sauces, tortillas, and shells are pre-made or pre-seasoned with large quantities of salt (11).
Plus, if youre looking to stay away from food additives or highly processed foods, consider avoiding this food chain. Except for the fresh vegetables, most Taco Bell ingredients are highly processed and contain food additives.
This is worth considering. Emerging research suggests that highly processed foods may contribute to obesity and the development of chronic health condition like type 2 diabetes, heart disease, and cancer (12, 13, 14).
Highly processed foods are typically also hyperpalatable, meaning that theyre designed to taste extremely good. This makes it easy to keep eating even after youre full, and it may increase your future cravings for highly processed foods (15, 16, 17).
Most fast food is loaded with calories, fat, and refined carbs. Taco Bell is no exception, though this food chain also offers low calorie, high protein, and vegetarian options and with a few modifications, you can even find a keto meal.
If youre limiting sodium or avoiding highly processed foods, Taco Bell may not be a good choice for you.
To make your Taco Bell meals as nutritious as possible, ask for your meal fresca-style with extra meat or beans, opt for sugar-free drinks, and skip the desserts.
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Should You Be Taking Chlorophyll? An RD Explains the Risks – The Beet
Posted: May 10, 2021 at 1:54 am
If youve spent any time on TikToklately, you already know that people aredowning chlorophyll drops like crazy, to help boost energylevels, clear up their skin, promote quick weight loss, and even reduce body odor.The tempting promise is thatjust by adding 15 drops of liquid chlorophyll to your water voila! the benefits arrive. But is this actually true? And with these touted benefits could there be a downside to chlorophyll? Here's the unvarnished truth about nature's green juice.
The green pigments you see in plants and algae are actually chlorophyll. It helps plants convertenergyfrom the sun and soil, to grow. Chlorophyll works by absorbing the sun's rays as the plant goes through photosynthesis. It contains vitamins, antioxidants, and other therapeutic properties that may be beneficial to our health.
The liquid chlorophyll in those chlorophyll drops that many people are using to create their green water arent fully chlorophyll. Instead,the drops are a combination of chlorophyll with sodium and copper salts that forms chlorophyllina version of chlorophyll thats believed to be more absorbable by the body. The FDA states that adults and children over the age of 12 can safely consume 100 to 200 milligrams of chlorophyllin daily,but should not exceed 300 milligrams.
Theres a surprising amount of research that showcases the potential benefits chlorophyll (and chlorophyllin) can bring to our body, but not all have been done on humans or consist of using liquid chlorophyll.
Chlorophyll may potentially give you the clear skin of your dreams, but only when used in topical form. A small 2015 study found that individuals dealing with acne and enlarged pores noticed an improvement in their skin when using a topical chlorophyllin gel afterthree weeks. Anotherstudy found similar benefits using topical chlorophyllin, but this time participants saw an improvement in sun-damaged skin aftereight weeks of use.
There are many products and supplements that claim they help detoxify your body, and is chlorophyll water any different? First things first, your body naturally detoxifies itself through both your kidneys and your liver. Regardless of whetheryou've used alcohol, taken a drug, or ingested another foreign substancesuch as pesticides in your fruit or vegetables, the liver's job is to filter out those unwelcome toxic chemicals and release them throughyour urine. What chlorophyll water could potentially do is support both the liver and kidneys by keeping them strong and pumping along at optimal levels in order to function properly.
A 2019 animal study published in the Brazilian Journal of Medical and Biological Research found that chlorophyll was helpful in reducing oxidative stress in the liver. Oxidative stress occurs when there is an imbalance between free radicals (bad) and antioxidants (good). When this occurs, it impacts the liver's ability to detoxify these bad guys. This can lead to cell and tissue damage.
When it comes to human research,the science is very limited: A very small study from 2009 consisted of four volunteers. The results found that taking chlorophyll may limit ingested aflatoxin, which is a compound that has been linked with cancer.
There is very limited research on whether or not sipping chlorophyll water can help with weight loss. A small study from way back in 2014 consisting of just 38 females who took a chlorophyll-containing green plant membrane supplement every day before breakfast for 12 weeks showed some benefit: The results found that those taking the supplement had greater weight loss than those who were consuming the placebo. The supplement group also saw improvements in cholesterol levels and had decreased cravings for sweets.
Although the science behind chlorophyll looks promising, there needs to be larger human studies (and review of populations taking it for longer periods of time) to confirm these preliminary results. Much of the current research also doesnt solely focus on chlorophyll. There may be other factors that are playing a role in these benefits, since chlorophyll is solely found in healthy, nutrient-dense green vegetables. So it could be that greater benefits come from eating leafy greens and high-fiber vegetables.
You dont have to hop on Amazon or make a dash to your nearest health food store to get liquid chlorophyllto reap the benefits of this natural green liquid. Chlorophyll can easily be incorporated into your diet just by choosing fresh green veggies. Someof the best include:
The green veggies arethe onesthat contain chlorophyll, but the amounts may vary. For example, spinach contains more chlorophyll than broccoli because of its intense green pigment. Although broccoli is quite green on the outside, when you cut into it, the color lightens into a whitish color, which indicates it has a smaller amount of chlorophyll. You could even make your own chlorophyll water by taking a handful of parsley and blending it up with water.
Incorporating these foods into your dietalso comes with many short-term and long-term health benefits, and not just because of their chlorophyll content.Leafy green vegetableslike spinach and kale are chock full of vitamins and minerals including vitamin C, vitamin K, calcium, iron, and fiber.
Before you hop on the liquid chlorophyll train, have a conversation with your doctor to ensure its safe for you to have this green beverage regularly. You should avoid taking chlorophyll supplements if youre currently pregnant or breastfeeding, as the effects of itare unknown. If youre given the okay, start slow. High doses of chlorophyll may bring side effects including gastrointestinal cramping, diarrhea, or dark green stools.When choosing a supplement keep in mind that the FDA does not regulate these since, they are considered food, not drugs, and food products do not need approval before being released to the public to buy. Check for supplements that contain a GMP stamp of approval. This means Good Manufacturing Practices, which are regulations that the FDA has in place for those that manufacture, package, or hold dietary supplements. This ensures the identity, purity, quality, strength, and composition of the supplement youre receiving.
Bottom Line: There is no major downside to chlorophyll unless you consume too much of it, which is over100 to 200 milligrams of chlorophyllin daily, but the best way to get your greens is by eating them.
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Destination Health: The Fast Track to Weight Loss – NBC2 News
Posted: May 10, 2021 at 1:54 am
Editors note:Destination Health is produced in a partnership with Millennium Physician Group. The views expressed here and in all Destination Health articles are those of the author/MPG and do not necessarily reflect the views of Waterman Broadcasting or NBC2.
Intermittent fasting has become a popular option in helping drop those pandemic pounds. Cardiologist Dr. Brian Taschner says the benefits may go far beyond just shedding a little extra weight. The one thats actually most common now, is what they call time-restricted feeding, says Dr. Taschner. And this is where people leave a fasting interval.
A popular fasting interval is 16 hours: that means eight hours of eating and 16 hours of fasting, but Dr. Taschner says shorter intervals may be easier for some people. There are benefits that come even with 12 hours, 14 hours. Sixteen hours may be a little bit more beneficial if youre trying to lose weight. Probably because in part, were just consuming less calories.
Whatever the fasting interval, researchers have found proven benefits to time-restricted eating. Reduced cholesterol, making diabetes better so people become less insulin resistant, reduced markers of inflammation, there are anti-aging properties, says Dr. Taschner.
Research also shows that when you fast may be more important than how long you fast. Part of time-restricted feeding means that we shouldnt eat late at night, explains Dr. Taschner. We should stop eating three to four hours before we go to bed.
Dr. Taschner also says people who consume more of their calories earlier in the day tend to lose more weight and can lower their inflammation and insulin resistance.
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Best Fat Burners 2021: Top Rated Fat Burners For Rapid Fat Loss – generationiron.com
Posted: May 10, 2021 at 1:54 am
Fat burners are among the most popular fitness supplements in the world. While fat burners began as specialist bodybuilding supplements, today they are used by a huge variety of people, from bodybuilders and powerlifters to MMA fighters and endurance athletes.
A growing number of fat burners are now also being made for your average person who struggles to lose body fat, especially stubborn fat like belly fat. Gone are the days when fat burning supplements were highly specialized products designed for experienced, high performance athletes!
Of course, this has led to an explosion in the number of fat burners on the market. Right now there are hundreds, potentially thousands of fat burning supplements on sale. All of them claim to help you lose weight fast, boost your metabolism, help get rid of stubborn stored fat, and retain muscle mass.
Obviously, just about every fat burner on the market today claims to be the best fat burner in the world. They all claim to offer superior ingredients, the best value for money, and no side effects at all.
Just as obviously, not every fat burner can really be the best. In reality, the majority of fat burners on sale today are of extremely low quality; they are full of untested, useless ingredients, theyre overpriced, and some are downright dangerous.
So how do you choose a fat burner?
In this article, were going to take you through the most effective fat burning supplements in the world today. We will explain what fat burners are, how they work, the side effect risks, and more. We will also give you our recommendation for the best fat burner to use for maximum fat loss and muscle retention.
The best fat burning supplement on sale right now is, hands down, Burn Lab Pro. This is a brand new supplement, but Burn Lab Pro is already listed as one of the best fat burners on many bodybuilding websites, and reviews from users are extremely positive.
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The reason Burn Lab Pro is such a good fat burner is simple; the ingredients. No other fat burner or weight loss pill in the world right now comes close to offering the same kind of ingredient quality as Burn Lab Pro. Just check out the ingredients list:
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Each serving of Burn Lab Pro delivers a high-spec, perfectly calibrated blend of proven, effective fat burning ingredients. Each ingredient is in its most potent, branded form, and the doses are right in line with those used in clinical trials. The formula is as pure and as powerful as you can get with a 100% natural, plant-based supplement.
Another thing that impressed us about Burn Lab Pro is that it is a full-spectrum fat burning supplement. The benefits you are likely to get from using Burn Lab Pro include:
This last point muscle retention is very important. Many low quality diet pills out there can help you lose weight. Lots of them can even specifically promote fat loss. But most of them do so by stuffing you full of stimulants, artificially suppressing your appetite and triggering muscle catabolism.
Burn Lab Pro utilizes highly-bioavailable HMB to prevent your body breaking down muscle mass when in a fasted state. This means you will retain the maximum amount of muscle mass while shedding body fat the dream scenario for any athlete!
This fat burner is the cleanest weve ever seen. Vegan-friendly. Gluten, GMO and stimulant-free. Banned substance tested. None irradiated. No synthetic additives at all. You really cant ask for much more from a fat burner. That is why Burn Lab Pro is our top fat burner for 2021, and our number 1 recommended weight loss supplement overall.
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There are lots of different ways that fat burners work. Most fat burners by speeding up metabolism, suppressing appetite, and increasing fat oxidation. A top fat burner will combine multiple ingredients to hit all of these ways of burning fat and more.
Lets look at the main ways in which high quality fat burners work.
Some fat burners work by increasing the rate at which your body burns fat for fuel. There are a number of natural substances that can increase fat oxidation, and they all work in slightly different ways. For example, Forskolin (an extract from Coleus Forskholii) has been found to stimulate the production of lipase, which is the enzyme responsible for breaking down stored fat into fatty acids and making it available for use as fuel.
Numerous clinical trials have shown that Forskolin supplementation boosts fat loss and maximizes muscle retention relative to dieting alone; in one study, people using a high quality Forskolin extract lost an extra 2kg and kept an extra 2% muscle mass than people on placebo. This is an excellent natural fat burner.
Thermogenic fat burners are among the most popular weight loss supplements on the market. All of the top fat burners contain some kind of thermogenic agent. There is a simple reason for this thermogenesis works!
Thermogenesis refers to the process of increasing caloric expenditure by raising your body temperature. In simple terms, you raise your body temperature, which makes your body work harder to stay cool. This means you burn more calories, which therefore puts you into a deeper caloric deficit. So enter a deeper caloric deficit without having to cut out yet more food.
The classic thermogenic fat burner is chili extract. As those of you who like spicy food will know, a substance like cayenne chili extract raises your body temperature very quickly, causing sweating, blood vessel dilation, and an elevated heart rate. All of this means you burn more calories A LOT more.
All of the most effective fat burners on sale today contain some kind of appetite suppressing component. This is important as most people struggle far more with diet control and hunger during a cut than anything else. It isnt unusual for someone to dial in their training and their diet for 8 straight weeks and then undo all their hard work with 3 days of binging.
Low quality fat burners rely on stimulants to suppress your appetite. This is not ideal from a health point of view. The best fat burner will use a natural appetite suppressant such as glucomannan; a substance which makes you feel full after smaller meals by bulking out your stomach with harmless fiber.
This is typically the thing that separates your average fat burner from the best. Typically, only top quality fat burners those designed for bodybuilders, boxers and other athletes include ingredients which help protect and preserve muscle mass during a cut. These ingredients effectively let you drop body weight while keeping your lean muscle mass almost the same (there is always some loss while cutting). This is the holy grail of cutting; something many people actually thought impossible until recently.
A good example of a muscle-retaining substance is HMB, or -Hydroxyl -Methylbutyrate. This compound is naturally occurring in humans. Studies have shown that supplementing with HMB reduces muscle mass loss in athletes undergoing intensive conditioning and weight loss programs. Only the best fat burners will contain substances like HMB to help stop muscle catabolism during a weight loss program.
Finally, we come to energy levels. Generally speaking, we dont recommend using a fat burner which is over reliant on stimulants. Cheap, low quality fat burners are normally stuffed full of stimulants like caffeine. These cause serious side effects and are not sustainable long-term.
A good natural fat burner will support energy levels in a deeper, more effective way. They will increase energy expenditure and metabolic efficiency at the level of your cells, not by pumping you full of stimulants.
The highest quality fat burning supplements on the market right now normally contain substances which help you better regulate your blood glucose levels, promote more efficient nutrient digestion and metabolism, and support healthy cell mitochondria. This is ultimately a more effective approach than taking cheap caffeine pills you can get plenty of caffeine from coffee, and many of you will want to stack a fat burner with pre-workouts anyway!
Lets start looking into how fat burners work in a little more detail. Weve already explained the main ways in which fat burners work; their main mechanisms of action. Now well go through how fat burners do these things.
In other words, were going to go through the main ingredients fat burners use to deliver results.
Forskolin is probably the single most scientifically proven natural ingredient used in fat burners today. Forskolin is an extract taken from Coleus Forskohlii. Studies show that the consumption of forskolin promotes the synthesis of lipase; the enzyme responsible for breaking down stored fat and freeing it up for use as fuel[1].
We all know that caffeine is a potent stimulant. What many people dont realize is that caffeine is also an extremely powerful fat burner in and of itself. Caffeine helps you lose fat in a number of different ways. It increases energy levels and motivation, meaning you can train harder and longer despite running low on calories. It also decreases appetite, preventing food cravings and binge eating. Finally, there is good evidence that caffeine increases your resting metabolic rate.
There is also some evidence that caffeine directly stimulates the release of fat from fat storage cells. It is thought that it does this by triggering the release of norepinephrine[2]. However, the evidence for this is relatively thin. Caffeines main benefits for fat loss come from its ability to fight fatigue, boost motivation, increase resting metabolic rate[3], and crush appetite.
Cayenne chili extract is the go-to ingredient for natural thermogenic fat burners. This is the standard thermogenic ingredient; it is used in cheap and high-spec fat burners alike because it is safe, effective, and backed by hard science.
Cayenne chili extract increases your internal body temperature as your body interprets capsaicin (the oil in chili that makes it spicy) as a burning sensation. This causes a heat response: your blood vessels dilate, your heart rate elevates, and you start sweating as your body fights to keep cool. This heat response costs a lot of calories. So by consuming cayenne chili and triggering this heat response, you put yourself into a greater caloric deficit without having to cut more calories.
Glucomannan is probably the fastest-growing natural fat burner in terms of popularity in the world right now. Not only is glucomannan being added to more and more fat burners coming onto the market, but it is increasingly being used in specialist diet foods and other weight loss supplements.
Glucomannan is a root vegetable packed full of water soluble fiber (which we cant digest, making it essentially calorie-free). When consumed in powder form, it quickly forms a thick, dense paste in the stomach. This paste expands, making you feel comfortably full. Consuming glucomannan before or with food will therefore make you feel fuller despite eating less food. Even better, glucomannan keeps you feeling full for a good few hours, meaning you wont be struck with the same food cravings or desires to binge eat!
Green coffee beans (i.e. raw, unroasted coffee bean) contain a substance called chlorogenic acid. You will often see Green coffee bean extract listed as an ingredient on modern fat burners the usual target compound here is chlorogenic acid.
Studies show that chlorogenic acid potentiates insulin in the human body [4]. In simple terms, it seems that chlorogenic acid makes insulin better at doing its job; shuttling nutrients and glucose to your cells and keeping your blood sugar levels fairly constant. Potentiating insulin is a fantastic way to optimize a cut for both performance and muscle mass retention, as well as eliminating energy crashes, blood sugar lows, and food cravings.
Of all the ingredients on this list, HMB is arguably the most effective substance in existence for protecting muscle mass and preventing muscle tissue catabolism.
Several clinical trials have shown that consuming HMB leads to reduced muscle mass loss (compared to placebo) in people subjected to intensive training or calorie-restricted diets. In fact, there is evidence that HMB may be able to deliver the impossible: reduced fat mass with simultaneous increases in lean muscle mass. In one 12-week study, researchers found that subjects given HMB ended up with more muscle mass than they started with, as well as considerably reduced body fat[5].
Chromium is a trace mineral found in small quantities in vegetables such as broccoli and green beans. Chromium is important for numerous bodily functions, not last for the proper functioning of insulin. Put in basic terms, chromium makes insulin better at doing its job. So in practice, chromium helps to stabilize energy levels, optimizes nutrient absorption an utilization, and enhances muscle growth during recovery (as it is largely insulin which triggers tissue growth). Clinical trials show beyond doubt that chromium helps improve insulin resistance[6].
EGCG (epigallocatechin-3-gallate) is a catechin found in large quantities in green tea (it is often the main component of green tea extract). This catechin has several properties beneficial to human health and performance. Of interest here is its apparent ability to stimulate fat loss.
Studies suggest that supplementing with large quantities of EGCG increases fat loss relative to placebo[7]. What is interesting is that, in many of these studies, participants have been relatively sedentary. It seems then that EGCG can promote fat loss independently of exercise; that is, it seems to directly promote fat loss. Be sure to only use a green tea extract that states the quantity of EGCG per serving. You dont want to waste your money on pure green tea powder, or a green tea extract that is 1% EGCG.
One of the most important things to consider before you use a fat burning supplement is safety.
Are fat burners safe to use?
The answer is it depends; different fat burners have vastly different safety profiles and side effect risks.
Many low quality fat burners are stuffed full of stimulants such as Synephrine, Dynamine and Caffeine. Large doses of caffeine can cause serious side effects, and even small doses of the synthetic stimulants like synephrine can pose significant health risks.
Common side effects people get from stimulant-laden fat burners include:
These side effects are much more common, and much more severe, in fat burners which contain multiple different stimulants. This is because the likes of caffeine, theobromine, methylliberine, and synephrine all interact with on another, making each other more potent.
Other ingredients used in fat burners today are also likely to cause serious side effects.
One ingredient to look out for is Yohimbine. This natural extract from tree bark acts as a powerful fat burner in humans. Yohimbine blocks a receptor that increases sympathetic nervous system output, so you get more norepinephrine and, as a result, increased metabolism.
But as a powerful CNS stimulant and booster of norepinephrine, Yohimbine also comes with serious side effects. Some common side effects of Yohimbine use include sweating, dizziness, nausea, stomach cramps, tremors, insomnia, fainting, heart palpitations, shortness of breath, and chest pains.
In fact, Yohimbine is such a potent and potentially dangerous stimulant that it is a banned substance in the UK, Canada and Australia.
If you experience any side effects whatsoever while using any fat burners, stop using the supplement in question and seek medical attention right away.
It is important that you do your own research before using any fat burner. If you have any concerns about a particular ingredient or substance, then you need to talk to your doctor first! This is particularly important if you have pre-existing conditions. In general, we advise staying away from large doses of stimulants, synthetic ingredients, and unproven substances (especially when banned in some countries).
When is the best time to take a fat burner?
Should you take fat burners before a workout? Or are they more effective when taken first thing in the morning/last thing at night?
These are very good questions worth answering in some detail.
When using a top fat burning supplement, it should not matter when you take it; be it first thing in the morning, pre-workout, or post-workout. As the best weight loss supplements are designed to promote fat loss and boost energy levels round-the-clock, when you take it matters less than taking it consistently.
If youre using a fat burner containing caffeine, then it is best to take it 30-45 minutes before your workout. That way youll enjoy reduced fatigue and increased motivation (and potentially greater fat loss) in the gym.
Using supplements is just a small part of your weight loss journey. The pros will all tell you the same thing diet is the key to getting shredded. This has been said by every great bodybuilder in history.
Not training. Not supplements. Not drugs.
Diet.
Your nutrition needs to be properly planned if youre going to see the kind of weight loss results you really want. That means being intelligent and disciplined with what, and when, you eat. Nobody ever got truly lean and shredded eating pounds of sugar, processed junk food and heaps of fat.
As well as the quality of your nutrition, proper weight management relies on maintaining a calorie deficit. If you struggle with weight management, then what you really struggle with is probably maintaining a calorie deficit.
Fat metabolism doesnt happen if you are eating more calories than youre spending that is a law of physics.
What does this mean in practice?
It means eating a diet relatively high in protein, low in saturated fat, and low in simple, fast-acting carbohydrates, all while maintaining a sensible caloric deficit (200 calories per day is ideal for minimizing muscle mass loss).
It also means eating more fiber. Fiber, especially water soluble fiber, helps keep you full and satisfied while dieting. Many people find fiber to be instrumental in getting the best results while dieting.
Diet is far and away the most important variable when getting diced.
But after nutrition comes your training. Just as nobody ever got shredded while eating a poor diet, nobody ever got ripped, lean and muscular without exercise.
How should you exercise to burn fat?
Simply put, the type of exercise you do shouldnt change too much between bulking and cutting. Most bodybuilding routines are ideal for both fat loss and muscle gain; what separates a bulk from a cut is mainly just the quantity of food.
However, during a cut you are almost certainly going to have to train with lighter weight. When you lose weight, your strength will quickly decline, so attempting the same set of 3 on the bench press that you did when you were 20lbs heavier might end up giving you an injury.
For optimal weight loss results and to burn fat as fast as possible, we recommend introducing some high intensity cardio into your training.
High intensity interval training will burn fat much faster than steady state cardio. It will also increase your resting metabolic rate for hours after training, meaning even more weight loss.
Make your workouts as intense and as fast-paced as possible while cutting. You could do this by finishing with hill sprints, or by making your bodybuilding routine more explosive and higher volume. It doesnt matter how you do it, all that matters is that your workouts elevate your heart rate and subject you to intense anaerobic and aerobic work.
Its also important to keep your overall health in mind when cutting. In a deep caloric deficit, and when training intensively, your health can suffer as your immune system becomes suppressed and your strength declines.
The best fat burning supplement on sale right now is Burn Lab Pro. There is simply no weight loss supplement out there that even comes close to offering the same quality of ingredients, value for money, or end results as this product.
Using 100% natural ingredients, Burn Lab Pro directly boosts fat metabolism, increases energy levels, deepens a caloric deficit and stabilizes appetite while protecting muscle mass.
No side effects. No stimulants. No banned substances 100% plant based ingredients proven to burn excess fat and preserve muscle mass.
You can learn more about our top rated fat burner from the merchant site: BurnLabPro.com.
No, generally speaking fat burners do not break a fast. High quality fat burners are typically zero-calorie. Even fat burners which use things like glucomannan do not break a fast, as the body doesnt digest those kinds of water soluble fibers.
Some fat burners may cause diarrhea. In particular, fat burners which contain very high doses of caffeine and other stimulants are likely to cause bouts of diarrhea. That is why we recommend using stimulant-free weight loss supplements.
Fat burners do not eat muscle, but a poorly planned cut can destroy muscle mass. During any cut, your body will eventually hit a plateau and fat loss will slow. If youre dropping weight too quickly, on a fat burner or not, you could be losing lean muscle mass.
Most good quality fat burners should not have any effect on fertility whatsoever. Natural fat burners are generally safe and side effect free. They do not work by changing your hormones, so they should not make you less (or more) fertile.
The best fat burner for burning belly fat is the fat burner which most effectively burns fat, period. No fat burner is particularly good at burning belly fat. When you lose fat, your body takes from stores all over your body. You cannot target fat loss in one area. Some places, like the belly, are the bodys preferred fat storage sites, so these are the last fat stores to be exhausted.
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What are the best foods to recover from postpartum? Explica .co – Explica
Posted: May 10, 2021 at 1:54 am
Following a balanced diet based on whole foods and of natural origin is not only a basic measure in every healthy pregnancy, it is equally or even more important in the postpartum period and lactation. On many occasions, new moms give special priority to losing the weight they gained during pregnancy and forget a little about how important it is to properly nourish the body. It is simply a fundamental measure to support recovery, milk production, promote good rest and even to combat postpartum depression. Based on this, we undertook the task of making a summary with the most recommended dietary guidelines for this beautiful and challenging stage in the lives of women.
One of the main mistakes women often make after giving birth is to opt for the carbohydrate restriction with the goal of losing weight faster. However, experts suggest that it is not an entirely healthy option. In fact carbohydrates are necessary for new moms, they are important in the production of breast milk, also for mental health, hormonal regulation and more. Therefore, it is possible to start on the path focused on losing weight gradually and always ensuring adequate calorie consumption, to keep up with the physical and mental demands of caring for a baby. The key is to be patient, eat full meals, and give yourself time.
The first rule of thumb is to choose a wide variety of foods from all the groups. Specifically during the postpartum period, it is recommended to base the diet on the consumption of healthy foods: high biological value proteins, abundant fruits and vegetables, high fiber carbohydrates, healthy fats, nuts and seeds. It is also a good decision to have the supervision of a specialist, especially to take into account what is the adequate caloric intake and the appropriate ranges of macronutrients for each woman. Which vary according to activity levels, body size, weight and specific conditions (for example health problems such as diabetes). The truth is that the nutritional needs of each woman are different and depend on many factors.
Balance diet. / Photo: Shutterstock
Medical experts agree that postpartum is a stage in which fluid requirements are increased in women, in fact it is an especially important measure in the case of breastfeeding women. The consumption of 3 liters of water a day is recommendedHowever, hydration needs may vary, therefore thirst will be a good guide. Bet on the consumption of natural liquids such as herbal teas, lemonades, teas and kombucha. Hydration is essential for successful breastfeeding and supports weight loss.
Kombucha. / Photo: Shutterstock
Basing the diet on an adequate calorie intake is not only important to accelerate weight loss; feeding the body with the right amount of calories will be of great help in keeping the energy and milk supply in optimum condition. According to information released by the Centers for Disease Control and Prevention (CDC), a breastfeeding mother should consume approximately 2,300 to 2,500 calories per daycompared to 1800-2000 calories for a non-breastfeeding woman. However, individual caloric needs are highly variable, which is why medical supervision is very important.
Calories / Photo: Shutterstock
Complementary to a balanced diet, good hydration, it is important that women continue with the intake of prenatal vitamins or specific supplements for postpartum. It is also very important to control caffeine consumption, experts recommend limiting yourself to 300 milligrams or less per day. It is also of vital importance minimize the consumption of empty calories, found in processed foods, fast foods, and snacks that are conspicuous by their high content of sugar, sodium, and saturated fat. Specialists also emphasize the importance of avoiding fish with a high mercury content, such as tuna, mackerel, marlin, shark, swordfish or tilefish. Last but not least, It is vital to limit alcohol consumption while breastfeeding.
Coffee in pregnancy./Photo: Unsplash
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