Category Archives: Lose Weight Fast

Over the past decade, the body positive movement has grown, encouraging people to love themselves as they are, regardless of whether they fit a body ideal widely perpetuated in western society.

Body positivity (which was created by plus-size Black women and stemmed from the fat activism movement which gained momentum in the 1960s), anti-diet, "health at every size" there are various growing camps of people loudly championing self-love online.

At the same time, discussing weight loss has become somewhat taboo.

However, obesity is a huge problem globally. In September 2020, the rate of obesity in the US hit a new high of 42%, which is an increase of 26% since 2008.

As links between weight and risk of death from the coronavirus came to light last year, is it time we lifted the weight loss taboo? Insider asked an array of experts in medicine, nutrition, fitness, and self-love to weigh in on the matter.

As the body positivity movement has gained traction, it's become a trend that everyone, from influencers to glossy magazines, wants to capitalize on (a recent Vox article deemed this "performative activism.")

Cosmopolitan UK sparked a debate with a feature in its latest issue, titled "This is healthy," including 11 women of different body shapes and sizes.

A post shared by Cosmopolitan UK (@cosmopolitanuk)

British personal trainer James Smith posted a video on Instagram saying that, while he is against the idea that everyone should be shredded, "we shouldn't really be putting 'this is healthy' with an obese person, irrespective of how they feel about it. Because objectively, obesity isn't healthy. As a society, we shouldn't be shaming it, but we shouldn't be glorifying it either."

A post shared by James Smith (@jamessmithpt)

Alex Light, an anti-diet influencer and one of the women in the feature, said: "Health doesn't have a size, that's a diet culture lie. The right size for you is the one where your body is fed and nourished and you're not restricting."

A spokesperson for the magazine told Insider: "Our aim is to make sure that no-one feels excluded from the wellness space and we hope this issue will help inspire our readers, whatever stage of their fitness journey, feel empowered to make their mental and physical health a priority during this time."

Stephanie Yeboah, self-love advocate and author of "Fattily Ever After," told Insider she thinks it's strange when people say features like Cosmo's promote obesity, because "the whole point of the body positivity and fat acceptance movement is to include bigger bodies in the conversation around respect and desirability."

Stephanie Yeboah is the author of "Fattily Ever After." Stephanie Yeboah

Yeboah believes many fat people are scared to exercise in public because they are often shamed (which is increasingly publicized), and this the perception of overweight people is a big issue.

"I think, for the most part, people tend to disguise their fat-phobia as health concerns," Yeboah said.

This is a sentiment shared by Dr. Natasha Larmie, a British general practitioner who runs a blog about her own weight issues called The Fat Doctor. Larmie is against intentional weight loss. Instead, she encourages people to focus on healthy habits losing weight without focusing on it.

"In order to have good health physical, mental, emotional you have to do certain things," Larmie told Insider. "And one of those is, be careful about what you eat make sure you have good nutrition and a healthy relationship with food."

However, she accepts that obesity is an issue that needs tackling and encourages healthy behaviors that will, for many people, lead to weight loss.

Dr Natasha Larmie is a British GP who writes a blog called The Fat Doctor. Natasha Larmie

Last year, a meta-analysis of 72 studies concluded that abdominal fat was linked to higher mortality risk and obesity was linked to lower health-related quality of life.

According to Dr. Spencer Nadolsky, an American cardio-metabolic medicine physician specializing in obesity and lipidology, a person is metabolically healthy if they have zero components of "metabolic syndrome."

That means not having any of the following: low HDL cholesterol, elevated triglycerides, elevated waist circumference, elevated blood pressure, and elevated fasting blood glucose levels.

But it's not so straight-forward for people with obesity, he says.

"In general, obesity puts you at a higher health risk," Nadolsky told Insider. "If you take an obese person who's fit and has no metabolic abnormalities, they are still probably at a higher risk than someone who doesn't have obesity and is also fit."

Dr Spencer Nadolsky mainly works with obese and overweight patients. Dr Spencer Nadolsky

A post shared by Dr. Spencer Nadolsky (@drnadolsky)

Larmie agrees that "obesity is definitely a risk factor for disease" but said it's "not a proven fact that obesity causes illness."

The cause of obesity is complex, she said involving lifestyle, genetics, medical conditions, socioeconomic status, education, and poverty. "But those very things that are causing obesity are also causing illness, rather than the obesity itself causing illness."

A study published in October 2020 reinforces Larmie's view, finding that healthy lifestyle habits are linked to a significant decrease in mortality, regardless of BMI (body mass index generally a flawed concept on an individual level but still useful for assessing large groups).

And in January 2021, a new study reinforced research associating obesity with diabetes, high blood pressure, and high cholesterol, but confirmed that keeping physically active, regardless of BMI, can lower your risk of all these.

Personal trainer Luke Worthington believes part of the problem is that a lot of knowledgeable trainers and media outlets are afraid to answer questions about fat loss or even acknowledge it as a valid goal.

"When someone has either identified themselves, or been advised by a healthcare professional, that their weight is a health concern (either too high or too low), it can't be the answer to tell them just to accept it. That can't be all that we do," he told Insider.

Luke Worthington suggests deload weeks. Luke Worthington

Worthington believes that instead of not talking about weight loss at all, we should be educating people on how it can be done safely and healthily. If qualified trainers and media organizations won't talk about healthy weight management, that's when things get dangerous, because people turn to unqualified and less knowledgeable influencers for the answers, he said.

Nadolsky agrees that the dichotomy seen on social media between both ends of the scale doesn't reflect reality for the general population.

Yeboah works out every morning for her mental health and to improve her strength and flexibility. She has exercised with the aim of losing weight in the past, but said it "triggered bad eating disorder habits."

"Focusing on a number, whether on the scale or your clothing size, leads to being obsessive with eating and exercise and losing the enjoyment," registered dietitian Shana Spence told Insider.

Shana Spence is a dietitian based in New York. Shana Spence

Some people try to lose weight, but are unsuccessful or regain it, and are psychologically harmed by the experience. Some become unhealthily lean. However, this isn't the case for everyone.

Personal trainer Emily Rickettsregularly posts on Instagram about how losing weight was linked to developing a healthier relationship with food and her body.

A post shared by EM RICKETTS (@emrickettz)

Similarly, personal trainer and fat loss coach Anjuli Mack told Insider that many of her clients fall in love with how much better they feel once they start making healthier habits, even if the initial aim was weight loss.

"A lot of the women who come to me are looking to increase their confidence," she told Insider. "Most of them start feeling better within the first two weeks and it's nothing to do with the scale, it's down to the foods they're putting into their body and the actions they're taking each day."

Anjuli Mack is a personal trainer in New Zealand. Anjuli Mack

Research shows that weight loss can improve various health markers, including risk of diabetes, cardiovascular disease, and cancer, for overweight and obese people.

"Just because a lot of people fail doesn't mean you shouldn't try," Nadolsky said. "There may be individuals whom intentional weight loss will harm. There's the anti-diet crew on one side and the pro-weight loss on the other, but a good clinician knows that things really lie in the middle."

Ultimately, this is not a black and white issue. As personal trainer Ben Carpenter said in a recent Instagram video, health and weight aren't perfectly intertwined.

A post shared by Ben Carpenter (@bdccarpenter)

"We need to start getting used to the idea of body diversity," Spence said. "Everyone has a predisposed body type which is influenced largely by genetics. Not everyone is going to be thin, can be thin, or even wants to be thin."

Yeboah added: "It's important for people to know that you can be beautiful and attractive and worthy at any size."

However, we can talk about weight loss without reinforcing the message that a person's worth is based on a number on the scale.

You can be obese and healthy, but you can also lose weight and be healthy.

"Self-love is keeping yourself healthy," Worthington said. "It's not being so overweight that it compromises your health, or being so lean that you lose your periods. Not addressing issues at either extreme isn't self-love, it's self-neglect."

Read more:

Labeling foods with the amount of exercise needed to burn off the calories sends a terrible message about both eating and exercising

I lost 35 pounds in 6 months without going on a diet, and it taught me 7 lessons about eating for healthy fat loss

I've always worked out, but nobody took me seriously until I lost weight. Here's why being lean doesn't always mean being fit.

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You can be obese and healthy, but you can also lose weight in a positive way - Insider - INSIDER

It's an eternal question for which you'll find countless answers: What's the single best workout for losing weight? Some urge you to walk. Others say you need to lift weights to build muscle masswhich in turn burns more fat. (Spoiler alert: They're not wrong.) Others say that hopping on the treadmill is your surest way to torch more calories. Others astutely note that the single greatest exercise for losing weight is doing what you love that will result in you actually doing it.

But according to a meta-analysis of more than 786 studies on the subject published in The British Journal of Sports Medicine, there is a different answer (assuming you're eating the right foods and not the wrong ones): interval training. "Interval training and [moderate-intensity continuous training (MOD)] both reduce body fat percentage," conclude the researchers. "Interval training provided 28.5% greater reductions in total absolute fat mass than MOD."

In another meta-analysis published in the journal Sports Medicine, researchers found that high-intensity interval training (HIIT) "significantly reduced total, abdominal, and visceral fat mass, with no differences between the sexes," while also noting that exercise that forced people to exceed "90% peak heart rate" (in other words: it's really intense exercise) was the most effective in losing weight. "HIIT is a time-efficient strategy to decrease fat-mass deposits, including those of abdominal and visceral fat mass," the researchers conclude.

The researchers also noted that running and sprinting were more effective than cycling in "reducing total and visceral mass."

These studies are among several that extol the benefits of interval training, which is defined as doing short bursts of rigorous, rapid-fire exercise. "If people are looking to improve performance in the most time-effective way, and if they're looking to improve health in the most time effective way, then I think incorporating interval training is a very good strategy," says Martin Gibala, Ph.D., professor of kinesiology at McMaster University in Hamilton, Ontario, and perhaps the world's foremost expert on the science of high-intensity interval training.

If you're interested in trying a running and sprinting HIIT workout, read on, because we've included a great one right here. And for more great workout news, make sure you're fully up to speed on The Morning Workout That Melts Fat All Day Long, According to Experts.

Though many don't stretch before jogging, you'd be wise to stretch before sprinting. You'll warm and loosen your muscles, and you'll drastically lower your chance of injury. Start with either jogging in place for several minutes or taking a few laps on a track. You'll get your heart rate up, and sweat should begin to accumulate lightly on your body.

Then you should march with high kneestaking exaggerated steps in which you bring your knees as high as you can, up to your waist. Do this for one to two minutes.

Once you've done that, shift to forward lunges. For these, stand with your feet together, and pull your shoulders down and back. Then take a step forward with one leg, landing on the heel first. Load the leg and drop down, keeping your balance and holding the position for three seconds. Then return to starting position. Do these 15 times. Follow them with side lunges, in which you take side steps with bent knees and a straight back in both directions. Do 20 times total.

RELATED: Sign up for our newsletter for the latest weight loss news.

Run at slightly less than your absolute top speed for safety. Rest as needed between setskeep your heart rate elevated but allow yourself enough recovery that you can go fast. As you increase your conditioning and fitness level, add on more sprints and lengthen the distance.

Or haven't done it in a while, do your sprints on a hill. Start with 5 sprints and run only at a moderate pace and build up from there.

Land on the balls of your feet as your sprintnot your heels. Your front foot should land directly beneath you. Your arms should pump vigorously forward and backward as you run, and never cross the midline of your body. Let your hands come up to face level and then back to your pockets, but no farther. Keep your shoulders and hips level so there's no side-to-side rotation in your torso. And for more advice that will help you burn fat, don't miss these Sneaky Weight Loss Tricks That Actually Work, According to Experts.

Read more:
This One Workout Drives 29 Percent More Fat Loss, Says Science | Eat This Not That - Eat This, Not That

New year, new goals. And if youre all aboard the Lets Shed the Pounds This Year Train, then its hard to do better than the vegan diet for healthy, sustainable weight loss. But if youre anything like us, sometimes you simply arent sure where to start. So many recipes, so many cookbooks...what should I add tomy grocery cart? Well, thats exactly why we reached out to the nutrition pros to cut through the noise and share the best foods in season during the winter to load up on if youre looking to lose weight. Read on, and please pass the pomegranate seeds.

Broccoli is a superhero when it comes to fighting inflammation and helping to prevent disease. It helps to fight against heart disease and cancer, lower cholesterol, decrease the risk of age-related eye disease, aid in healthy digestion, and it helps to keep the brain healthy, remark Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos Shames, RDN, CDN, CFT, aka The Nutrition Twins, authors of The Nutrition Twins Veggie Cure and co-founders of NutritionTwins.com and the 21-Day Body Reboot.

In terms of crushing your weight loss goals, its also quite low in caloriesclocking in at only 31 calories a cup, and its 89% water say The Nutrition Twins. You could eat it and fill up on cups of it and still not gain weight.

Another cool thing worth noting? Recent researchfound that the phytochemical, sulforaphane found in broccoli (and especially broccoli sprouts) gives metabolism a boost by activating brown fat cells and also undoes the damage of high-fat food on your gut microbiome to help reduce inflammation and stop weight gain, say The Nutrition Twins.

Amy Gorin, MS, RDN, a plant-based registered dietitianand owner of Plant-Based Eatsin Stamford, CT, loves using ginger in warming winter recipes, and were totally with her. I find that by flavoring recipes with it, I can often reduce or even eliminate added sugar in a recipe because it has such a strong flavor, she says.

Personally, were big fans of drinking hot water with ginger to promote weight loss and boost immunity. And its amazing how a fast weeknight dinner like a quick tempeh and veggie bowl over brown rice gets a gourmet boost by the addition of fresh sauted ginger.

Trista K. Best, MPH, RD, at Balance One Supplementsattributes two main characteristics that make sweet potatoes an ideal weight-loss food: First, sweet potatoes are high in fiber. Fiber works towards weight loss efforts in two ways. One, fiber leaves the consumer feeling fuller which makes them less likely to overeat at mealtimes and eat less between meals. Two, fiber removes toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight, she explains.

Need more convincing? Second, the low-calorie content of sweet potatoes makes them a great addition to just about any meal when trying to lose weight. They are extremely versatile and add robust flavor to many recipes, she continues.

Try one of our tuber go-to's: Sweet Potato Mexican Fry Up.

These fruits are a winter nutrient powerhouse, according to The Nutrition Twins, who also note that they contain potent antioxidants and anti-inflammatory compounds that have been shown to do everything from reducing inflammatory activity in breast cancer cells, colon cancer cells, and the digestive tract; reduce the risk of heart disease, diabetes, and obesity; fight against bacteria and fungus; improve memory, and possibly even protect against Alzheimers disease.

Pomegranate arils are a deliciously sweet-tart burst of flavor that explodes in your mouth as you bite into them, they comment, noting that theyre an ideal no-sugar-added treat to indulge in when you have a craving for sweets. We love that our clients happily choose them over typical sugary, calorie-dense snacks like candy bars and cookies, which helps them to achieve their weight loss goals. One cup of pomegranate arils contains seven grams of fiber, which helps you stay fuller for longer, making them an ideal add-on to oatmeal, salads, or your favorite plant-based yogurt.

The Nutrition Twins have eaten one of these winter superfoods nearly every day since high school, and were betting adding apples to our daily routine would do a whole lot of good for us, too. Researchshows that their flavonoids are great for your heart since they lower blood pressure and the risk of stroke while their soluble fiber helps to lower blood cholesterol, all important factors when it comes to heart health. They also protect against cancer, promote the good bacteria in the gut, and protect against mental decline. Several studies show apples can benefit weight loss, The Nutrition Twins say of the 80-calorie fruit (thats assuming your serving size is one medium-sized apple)

Bonus: One study showed that people who started their meal with apple slices ate 200 calories fewer than people who didnt! they add.

Gorin often incorporates these wholesome nuts when cooking in the winter, and based on the nutrition profile she shared with us, were pretty impressed: Pistachios are a good source of plant protein and fiber and about 90% of the fats found in pistachios are unsaturated, for a trio of nutrients that may help keep you fuller longer, she says.

If youre snacking on pistachios, you get even more weight-management benefits. A preliminary studyin Appetite found that people eating in-shell pistachios consumed 41 percent fewer calories than people snacking on the shelled version.

Best praises butternut squash for both supplying 40% of the daily vitamin C recommendation and 100% of the daily requirement for vitamin A in one serving. These two nutrients are just the tip of all that butternut squash provides, but are possibly the most important for its ability to boost the immune system, says Best. Additionally, with nearly three grams of fiber per cup, butternut squash is a good source of fiber, and with fiber intake linked to dropping weight, its a solid choice for a side dish or snack (try it roasted with cinnamon!) if youre hoping to slim down.

Butternut squash is versatile and can be used to enhance a wide variety of dishes and boost their nutrient content, she adds. Well, were sensing this creamy vegan butternut squash soupin our near future, dear readers.

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Nutritionists Say Eat These Winter Superfoods to Lose Weight - The Beet

If you eat 100 calories and it takes the body 100 calories worth of energy to digest that, it's net-zero, and big dieting win. Some foods that get close to that mark and will help hit weight loss goals.

Full disclosure, I was a chubby kid, and I remember looking at my fat rolls growing up and wondering how in the world I could ever have a flat stomach. I wanted to feel better. I didn't have a flat stomach for a super long time because I loved pizza buffets, my grandma's mashed potatoes with noodles on top, and German Chocolate cake with vanilla ice cream. It was all so irresistible! I've never met a carb I didn't like, but after growing a little older and wiser and reading a lot, I've come to accept that not all foods are beneficial.

My middle child is a foodie and she loves celery, and she said something in passing the other day about celery being a "negative calorie food." I was intrigued because I thought maybe this would be good justification to dunk a stalk into a jar of peanut butter, so I did a little research and found several other foods that could work to a calorie watcher's advantage. And also, I'm happy to know kids talk about things in school other than Minecraft.

Healthline.comhas a list of 38 foods that contain almost zero calories because of the energy needed to burn them, and we'll highlight ten of them. If you have weight loss goals (or even weight maintenance goals) in 2021, these foods could really help.

1.Apples.One cup of apple slices has 57 calories and almost three grams of dietary fiber.Since your body has to burn energy to digest apples, the net amount of calories isclose to zero.

2.Arugula. I love arugula mixed in with other greens. It's a leafy green with a peppery flavor and it's loaded with vitamin K, calcium, and potassium. One-half cup of arugula has only three calories.

3.Asparagus.One cup of asparagus has only 27 calories and it'srich in vitamin K and folate. Olive oil adds calories, but it adds good flavor too if you're roasting.

4.Broccoli.One cup of broccoli has only 31 calories and over 100% of the amount of vitamin C thatwe needeach day.

5.Carrots.A one-cup serving has only 53 calories and over 400% of the DV for vitamin A. They're also loaded with beta-carotene, which is good for eyesight,which is necessary to get the most out of that Peloton workout.

6.Cauliflower. It's being tossed into pizza crusts and chipped into rice as a substitute for higher-carb vegetables or grains, and it seems to be working.One cup of cauliflower has 25 calories and only five grams of carbs.

7.Celery. It's amazing to me that celery can satisfy hunger at all because there's nothing to it. It has "insoluble fiber that may go undigested through your body," and that means it slides through and contributes no calories by the time it's done. There are only 18 calories in one cup of chopped celery. Peanut butter may add 200, but the celery itself is pretty much calorie-free.

8.Clementines. Thesemini oranges are everywhere right now and they're high in vitamin C. One little orange has60% of thedaily value for vitamin C and only 35 calories.

9.Grapefruit.There are 52 calories in half a grapefruitand it's high in vitamin C. When I was on a weight loss journey a few years back I ate a grapefruit every night, and I swear it chased away everything I had eaten that day and helped me start the next day feeling light. Now I'm just trying to maintain weight, and two or three grapefruits a week seem to help me stay level. Experts do say that certain compounds in grapefruit may increase metabolism.

10.Tomatoes.One cup of cherry tomatoes has 27 calories. I dip them in spinach artichoke dip sometimes and drizzle on ranch dressing if they're in a salad, but the tomatoes themselves are among the lightest and most nutritious things we can eat, full of lycopene and vitamin C.

There aredozens of other low-cal, and zero-cal foodsthat can help us feel full, jumpstart weight loss plans, or maintain weight. If we can resist the urge to cover them in peanut butter, dips, and sauces, they might hold the key to success in 2021.

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Ten Foods That Will Jumpstart Weight Loss - knue.com - knue.com

Are you someone trying to lose weight? If you dont already know, weight loss is all about eating the right foods and physical exercise. What you eat directly impacts your weight, which is why it is essential to look out for the foods you are consuming. Drinking unhealthy drinks also become a hurdle for those trying to lose weight. Also Read - Lose weight in your sleep with these bedtime drinks

Most people like a hot cup of brewed coffee in the morning, but you can start your day with a healthy alternative lemon tea to be specific. While lemon water with a dash of honey in it is touted as an effective remedy, lemon tea offers the same benefits. Some healthenthusiasts even swear by this healthy drink. Also Read - Weight loss beverages: These drinks can work wonders for your fight against fat

Tea, in general, is an excellent calorie-free alternative to sugary beverages that only add to your weight. Drinking healthy tea not only helps with weight loss but provides a plethora of other benefits such as cold or nasal congestion. Lets find out how lemon tea can help you lose weight.

Lemons are high in vitamin C, soluble fibre and plant compounds, which makes it an appropriate choice for someone trying to lose weight. Some studies suggest that lemon contains soluble fibre that helps you feel full for longer. Drinking this tangy drink in measured quantity helps aid weight loss by flushing out all the toxins from the body. Not only that, but it also enhances the metabolism the process in which the food we eat is converted into energy required by our body to thrive. It is the rate at which your body burns the calories to keep you active.

A South Korean study has also shown that drinking lemon juice along with controlling calorie intake may help reduce body fat and improve insulin resistance in premenopausal women. Adding honey to your lemon tea can also be beneficial for weight loss. It contains nutrients that help with shedding extra kilos. Plus, it is low in glycemic index and proven to have anti-obesity effects.

You can have hot or cold lemon tea, depending on your taste. Here is the recipe of regular lemon tea for effective results:

How to prepare regular lemon tea: Boil some water in a pan, add a tablespoon of tea powder and let it simmer for a minute. Take the pan off the heat and add freshly squeezed lemon juice and sugar. Mix well and strain the tea. Drink it hot or cold as per your taste.

You can drink 1-2 cups of lemon tea every day without sugar for effective results. You should avoid adding sugar to the tea if you are trying to shed the extra kilos. Adding sugar can increase the number of calories in the drink, which is not good for weight loss.

While lemon tea is a natural drink that can help you lose weight, you cannot solely depend on it. As mentioned, it is advisable to eat healthy foods and exercise at least five times a day to get rid of the stubborn fat. And dont forget to check with your doctor before trying it!

Published : January 22, 2021 5:35 pm

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Lemon Tea: Include this tangy drink in your weight loss diet - TheHealthSite

My breakfast: I usually have millets dosa with curry leave/garlic chutney

My lunch: Since I dont eat wheat, I swapped it with bajra chapati, with I have with whatever vegetable curry is prepared at home.

My dinner: Anything made out of ragi

Pre-workout meal: None

Post-workout meal: None

I indulge in (What you eat on your cheat days): I am happy to say that I have never cheated on my diet in all of these 5 months.

Low-calorie recipes I swear by: I don't really count calories but believe that it's nutritious to eat whole foods than high carbs or fats. Proteins are a must-have too.

Millet dosa is something that's really yummy and healthy. Just soak one cup of channa millet with half a cup of urad dal for 4 hours and grind it with 2 tablespoons of poha. Leave it to ferment overnight and then use the batter to prepare healthy breakfasts/ dinners.

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Weight loss story: I gave up sugar, wheat, non-vegetarian food and lost 40 kilos in 5 months - Times of India

Curd and eggs are weight loss friendly foods that will also fill you up

Count calories is an important aspect to look into, if you are trying to lose weight. But as we have mentioned numerous times earlier, you need to make smart choices, and definitely not starve yourself. When it comes to low calorie foods, options are aplenty. What needs to be pointed out here, is that these low-calorie foods need to be filling as well. It is only then that you can continue following the diet in the long run, without experiencing more cravings, irritability, low mood, etc.

Nutritionist Rachel Paul, who goes by the name of collegenutritionist on Instagram, recently shared a couple foods that are weight loss-friendly, low in calories and also incredibly filling. "For weight loss, total calories matter most, but some foods are more filling than others. If you're interested in weight loss, put these delish foods on your grocery list for next week," she writes in the caption of her post.

Also read:Weight Loss: Will Drinking Cold Water Make You Fat?

1. Greek yogurt/ curd: It is low in calories and high in protein, hence filling in nature. Have a bowl of homeset curd with your meals every day to get your daily dose of probiotics and calcium. You can also snack on it to beat in-between meal hunger pangs.

2. Nuts: Nuts are a good source of protein and healthy fats. They make for an excellent snacking option, and can even be eaten along with your meals or on the top of your salads.

3. Salmon and tuna: This fatty fish is an excellent source of omega-3 fatty acids, which are essential for brain health. It is also rich in protein, a nutrient which helps in controlling appetite and makes you feel full quickly.

Also read:The One Expert Tip That Can Help You Achieve Your Target Weight Effortlessly

4. Eggs: Eggs are an excellent source of protein, vitamin A, lutein, zeaxanthin and iron. Egg whites are a great source of protein. They are also considered to be the ideal keto-friendly food.

Eggs are an excellent source of proteinPhoto Credit: iStock

5. Chicken: Chicken is lean meat with very less fat. It is rich source of good quality protein, calcium and phosphorus. Have grilled chicken breast with steamed veggies, on top of salads, or prepare curries.

6. Green veggies: Leafy green veggies are low in calories and high in beneficial vitamins and minerals. They add volume to your meals and also help in increasing your fibre intake.

7. Legumes and lentils: They are a great source of vegetarian protein, fibre and other beneficial nutrients. You can have them with steamed rice or add them to salads, grilled chicken meals or have them in the form of soup. They make for filling and wholesome meals you can have guilt-free, every day.

8. Edamame, tofu and other soy foods: These are all plant-based sources of protein which you can have guilt-free. On the basis of their availability, you can prepare curries, cutlets, add them to salads or have them as a sabzi.

Also read:Weight Loss: Excessive Intake Of Protein Can Get Stored As Fat In The Body, Reveals Expert

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Expert Shares 8 Weight Loss Foods That Will Actually Keep You Full - NDTV

One of the easiest ways of making changes in your diet is by replacing your regular cup of tea with a healthier variant. It is easy to make this change and you will not have to make too many alterations in your diet. If you wish to lose weight or get a slimmer waistline, you can easily go for a herbal tea for weight loss. Such tea packs are made with special ingredients that help in detox or slimming to let you stick to your weight management goals easily.

To help you lose weight, here is a list of some of the most popular packs of herbal tea for weight loss. Have a look at this list and go for the pack that matches your flavour preferences to lose weight with the help of a cup of tea.

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Herbal tea for weight loss: Stick to your weight management plans - Times of India

If a person has gained some weight during the quarantine period, it is important for them not to be too self-critical. Several manageable adjustments can help people lose the weight they gained in lockdown.

Quarantine is an effective measure to help reduce the spread of COVID-19.

However, life under lockdown comes with its own mental and physical challenges.

As a result of quarantine, some people may notice weight gain during the pandemic one study suggests 22% of adults reported gaining weight during the COVID-19 pandemic. Many challenges and disruptions to daily routines may play a role in this.

Factors, such as less sleep, less physical exercise, and eating more, may contribute to what many refer to as the quarantine 15, referencing the weight gain that many people experience during the pandemic.

However, for those with concerns regarding weight gain, it may be possible to adapt gradual changes into daily routines that may help manage and maintain a moderate weight.

This article explores possible causes of weight gain during the pandemic and suggests some tips and strategies that may help people maintain a moderate weight.

The restrictions that quarantine places on everyday life are likely to alter and interrupt many peoples daily routines.

The rise in unstructured time, the closure of gyms and recreational centers, movement restrictions, and the enormous stress of the pandemic will all likely affect peoples sleeping patterns, eating habits, and levels of physical exercise, which may contribute to weight gain.

People may also struggle to focus on weight management due to increasing work demands, unforeseen hardships, and safety concerns.

Many potential factors may contribute to weight gain during a quarantine period. These may include:

Health concerns, financial problems, and general uncertainty during the COVID-19 pandemic are likely to contribute to stress.

This additional stress may alter eating behaviors and result in weight gain.

People are more likely to stress eat, which typically involves higher food consumption involving more junk food items.

The stress may also result in people feeling less motivated to exercise.

Quarantine is also likely to have a significant impact on many peoples mental health.

Research suggests the COVID-19 pandemic is causing increased levels of post-traumatic stress disorder, depression, and anxiety.

People experiencing mental health difficulties may also emotionally eat, contributing to weight gain.

Those struggling with their mental health may also find difficulties in maintaining the motivation for physical exercise.

However, one study suggests that instead of gaining weight, some people may view their weight in a distorted manner, causing them to think they have gained more weight than they have.

Click here to learn tips for finding motivation with depression.

Due to lockdown restrictions, people may find themselves living a more sedentary lifestyle.

Some research even suggests that active adults have seen their activity levels drop by around 32% in lockdown.

Working from home, physical distancing, and the closure of gyms, parks, and other sports facilities may contribute to this.

Quarantine restrictions may also result in people experiencing boredom, which may cause them to overeat.

People with obesity are at a higher risk of severe illness from COVID-19.

A 2020 article suggests that disturbances in metabolism due to obesity contributes to negative outcomes.

In particular, experts believe having obesity leads to the reduction of adiponectin, a substance that protects the lungs.

Obesity is also a common comorbidity for other potential risk factors for severe illness from COVID-19, such as diabetes, lung disease, and heart disease.

One study suggests that people with a history of obesity, hypertension, chronic lung disease, diabetes, and heart disease may have the worst prognoses from COVID-19.

For those with obesity, the Centers for Disease Control and Prevention (CDC) recommend people follow the measures below:

People can try adopting strategies that may help them maintain a moderate weight during quarantine.

Generally, the most effective method of weight loss is a healthful diet and adequate exercise.

Some of the following tips may help promote weight loss.

People can perform a variety of exercises in the safety of their own homes.

These can include yoga, body weight exercises, or simply walking around the house.

Click here to learn more about exercising at home.

People can also try an online workout program. Typically, these programs are cheaper than gym or class memberships, while some are even free. There is a large variety to choose from, which may suit a persons preferred activity and health goals.

Research suggests that using online apps or programs for exercise can help people overcome barriers such as a lack of time, facilities, or enjoyment.

Click here to learn more about online workout programs.

Some people may also consider trying an online personal trainer (PT). Usually, an online PT will provide workout plans, nutrition plans, and advice to help people meet their fitness goals.

A 2017 review indicates that PTs can improve peoples adherence to workout plans and positively impact their attitude to exercise.

Click here to learn more about online personal trainers.

Dancing is another form of exercise that people can perform at home. Dance workout videos may provide a simple and fun way for people to stay active, with the added benefit of improving mood.

A 2020 study notes that sedentary females participating in dance fitness exercises three times per week had improved markers of both physical and mental health.

Click here to learn more about dance workout videos.

While it may be tempting to indulge in convenient or comfort food, they are typically not healthful options.

A 2018 study notes that a healthful diet is likely to be rich in fruits, vegetables, whole grains, and high-quality proteins. A person following this type of diet may also wish to cut down on foods with added sugar, refined grains, and highly processed foods.

Click here to learn more about the best foods for weight loss.

If possible, it may also be beneficial for people to eat home-cooked meals as often as possible, rather than relying on takeout or ready meals.

A 2017 study suggests that people who ate five home-cooked meals per week were 28% less likely to have excess weight and 24% less likely to have excess body fat than those who ate home-cooked meals fewer than three times per week.

People can try creating daily routines to preserve a sense of normality.

This can involve scheduling regular times to wake up, eat meals, exercise, and sleep.

People can also plan their meals and set aside time for meal preparation. A 2017 study suggests a link between meal planning and a healthful diet and lower rates of obesity.

It is also important to establish a regular sleep routine and get plenty of rest. Evidence suggests there is an association between obesity and a lack of sleep.

Setting aside regular time for exercise each day may also help people maintain regular physical activity.

Some people may notice some weight gain due to quarantine restrictions. This could result from factors such as excessive stress, less exercise, and disruptions to daily routines.

However, people can introduce gradual changes to their lifestyle and diet to help maintain a moderate weight.

It is also crucial for people to go easy on themselves during these trying times. A person should not feel too self-critical if they have gained weight, as negative thoughts and emotions may have an adverse effect on their mental health.

Some tips that people may find useful include establishing a daily routine, finding a form of exercise they enjoy, planning and preparing healthful home-cooked meals, and getting plenty of sleep.

Link:
Quarantine weight gain: Causes and tips to manage and reverse it - Medical News Today

Morning: A tablespoon of honey+ giloy+ wheatgrass juice+ lemon in warm water.

For my breakfast, I usually prefer to have something easy like upma/ poha/ oats/ besan chilla/ peanut butter toast/ a bowl of cornflakes with a cup of coffee.

Lunch: One small katori of pulses+ any green vegetable+ two chapatis (since I avoid wheat, I take quinoa, bran or oats roti)

A cup of green coffee/ green tea had 1-2 hours after my meal, along with some makhanas (foxnuts)

Dinner: Quinoa pulao/ vegetable soup/ paneer tikka or sauted paneer with veggies.

Before going to bed, I drink a concoction of ajwain and saunf in hot water.

Pre-workout meal: None

Post-workout meal: Unsweetened almond milk

What do you have on your cheat days? I love eating pizzas so whenever I had a cheat meal (which weren't very often), I used to make pizza at home, put in a lot of vegetables without feeling any guilt!

Low-calorie recipes I swear by: Red Thai curry and quinoa in veggies

See the original post:
Weight loss: "I drink ajwain-saunf paani before going to bed" | The Times of India - Times of India