Category Archives: Lose Weight Fast

By: Weight Watchers International | 0Shares 25Reads

NEW YORK, Nov. 16, 2020 // PRNewswire // - Today, WW International, Inc. (NASDAQ: WW), has introduced myWW+ which offers a more holistic approach to weight loss and wellness that focuses on food, activity, mindset and sleep - pillars of health which have a measurable impact on success. Building on the massive success of the myWW program and through a deeply enriching, more interactive and personalized app experience, myWW+ offers members a plan that works best for them with new tools designed to make weight loss easier.

In addition to featuring an all new Personal Assessment which will help people pinpoint the changes that will power their personal weight loss success, myWW+ delivers customized content powered by a smart personalization platform that uses machine learning and AI to identify the preferences of each unique member -- the more a member engages with the content and features, the more myWW+ delivers.

"As a human-centric technology company, we know how important it is for people to have a comprehensive app experience that helps them lose weight and get healthier so they can become the best version of themselves," said Mindy Grossman, WW CEO and President. "Our myWW+ program offers a sought-after holistic wellness solution that is also highly customizable to fit your life, no matter where it takes you."

One of the newest features with myWW+ is the Weekly Check-in - a personalized, holistic view of your progress within the app. Members can now review how their week went and automatically receive a Progress Report to see the full picture related to food, activity, mindset and sleep. For the upcoming week, members create an Action Plan by selecting suggested actionable goals or creating their own. Their weekly goal will be displayed to help maintain focus throughout the week. With these new tools that digitize and customize behavioral goal-setting, people will stay engaged and on track to successfully reach their goals.

"With our expertise in behavior change, we go beyond the basics of education and guidance and offer a personalized, action-oriented approach for our members," said Gary Foster, PhD, Chief Scientific Officer, WW. "What's particularly compelling about myWW+ is that we have been able to scale behavior change like never before by taking science-based principles and translating them into digital tools to make the weight and wellness journey easier for all of our members."

In addition to understanding your progress and setting goals, myWW+ offers even more features focused on key wellness elements to make the weight loss journey easier and more successful, such as:

The app still includes popular features, such as food, water and activity trackers, the barcode scanner, and Connect - WW's members-only digital community. Access to the WW app is included with all subscription-based memberships on the myWW+ program. The program is rooted in WW's scientifically proven approach to weight loss and nutrition and grounded in the SmartPoints system and ZeroPoint foods. WW remains a category leader, having been ranked for a decade as #1 "Best for Weight Loss" by health experts in U.S. News & World Report's Best Diets rankings.

SOURCE WW International, Inc.

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See more here:
WW Launches New myWW+ with Major Enhancements to its Award-Winning App Designed to Help Make Losing Weight Easier - Franchising.com

Posted on November 24, 2020 at 10:21 am

Toya Bush-Harris has been on a weight loss journeybut not everyone is cheering on the Married to Medicine mom. Toya showed off a dress in a weekend Instagram postand received mixed reviews on her stunning transformation.

RELATED: Toya Bush-Harris Mom-Shamed & Dragged For Sending Her Kids To School During Coronavirus Pandemic!

Me trying to decide which shoe??? Toya captioned the lighthearted post.

Toya Bush-Harris has been on a weight loss journeybut not everyone is cheering on the Married to Medicine mom. Toya showed off a dress in a weekend Instagram postand received mixed reviews on her stunning transformation.

Me trying to decide which shoe??? Toya captioned the lighthearted post.

Some of Toyas followers told her that she looked amazing, but others commented that the Bravoleb looked sick and/or older in her new body.

Fans know that Dr. Heavenly Kimes body-shamed Toya during the last season of the medical pro reality series.

Toya often shares about her life on social media and has been taking heat in recent days. The reality star was slammed after she posted a video of her return to Atlanta after she and her husband, Dr. Eugene Harris, attended a cast trip to Washington D.C. in support of the Black Lives Matter movement. The couple flew home on a private jet and was accused of showing offalthough the duo explained that the decision was made to observe travel safety precautions amid a pandemic.

Married to Medicine is on hiatus.

Originally posted here:
Married To Medicine's Toya Bush-Harris Dragged For Massive Weight Loss! - All About The Tea

Intermittent Fasting 101

When we think of diet (low fat, low carb, keto, Atkinsons and so on), it is always about what food to eat and what food to avoid.

Intermittent fasting is not a diet, but an eating pattern. It tells you when to eat and when not to. Two major benefits of intermittent fasting are autophagy and weight loss.

I have been using intermittent fasting as a lifestyle the past two years. Intermittent fasting is one of the important tools that helped me in my fitness journey from a 90+ kilo fat to 68 kilo fit person.

Many of my friends have used intermittent fasting as a lifestyle in healthy weight loss and 4 of them have reversed diabetes. I will write about reversing diabetes using IF in a future post.

In this post, I will discuss about intermittent fasting basics, how it works, the types of intermittent fasting and some common doubts on intermittent fasting.

Intermittent fasting is also called IF in short. I will be using both these terms in this post.

Insulin:

Before we get into the details of IF, let us look at an important hormone, Insulin which is secreted by the pancreas. We all know about its role in regulating glucose levels in the blood. Insulin signals the cells to use glucose circulating in the blood as source of energy. Insulin is also a storage hormone. It signals fat cells to convert glucose circulating in blood into fat and store it for later use.

In the presence of insulin, body does not burn fat. But burning fat is the key to weight loss. To make the body burn fat, we need to achieve zero insulin levels for extended periods of time. Low carb diets like Paleo, Keto and Atkinsons achieve this by limiting carbs which in turn reduces blood glucose levels which in turn keeps insulin levels very low, thus enabling the body to burn the stored fat for fuel. Workouts can achieve this by burning glucose for energy and bringing down insulin levels.

Intermittent fasting achieves this by extending the fasting period (when you do not eat any food).

How Intermittent Fasting Works:

It takes about 12 hours after a carb loaded meal for insulin levels to reach zero (with low carb meals, this happens much sooner). Fat burn can occur only after these 12 hours. But in todays lifestyle of abundance of food, we start eating right from the time we get out of bed and all the day till we go to bed coffee, breakfast, pre-lunch snack, lunch, post lunch snack with coffee and dinner. We usually get only 8 to 10 hours of time window when we are not eating. Because of this we never allow insulin levels to reach zero.

In intermittent fasting we extend this not eating time window beyond 12 hours so that body can start burning fat for fuel after insulin levels become zero.

Types of Intermittent Fasting:

There are two windows in intermittent fasting eating window and fasting window. Eating window is when you have your meals and fasting window is when you do not eat anything. Depending on the duration of fasting and eating windows, following are some of the famous IF protocols.

16:8 16 hours of fasting window and 8 hours of eating window18:6 18 hours of fasting window and 6 hours of eating window20:4 20 hours of fasting window and 4 hours of eating windowOMAD (One Meal A Day) In this method you fast for 23 hours and eat a single meal within a time window of an hour.

How to Start:

There are two ways to start intermittent fasting.

In the first method, you start with a 13-hour fasting window. Have an early dinner by 7pm and have your first meal of the day at 8am. Eat nothing between 7pm and 8am. Do this for a few days and then increase the window to 14 hours pushing your first meal to 9am. Keep increasing it till you get to the 16-hour window.

In the second method, you start with a 16-hour window from day 1. Have your last meal of the day at say 8pm and the first meal of the day at 12 noon the next day. This method gets you into IF faster and you will start seeing results sooner. I used this method when I started my IF lifestyle. You may experience symptoms like severe hunger pangs or mild headaches in this method. This is your body resisting the switch over to burning fat as fuel. But this lasts only for two to three days. Once you tell your body you are not giving it any food, the body automatically starts breaking up the stored fat for energy. And when this happens you will start feeling much more energetic in fasted state than you were when you had your early meal.

Autophagy:

The most important benefit of IF is autophagy. I consider this as the main advantage with weight loss as the beneficial side effect.In 2016, the Nobel Prize for Physiology was awarded to Dr. Yoshinori Ohsumi for his research on autophagy.

Auto means self and Phagy means eating. Autophagy literally means self-eating in a good way. We know cells keep dividing in our body and new cells are created from this division. After several divisions, cells become dysfunctional and cannot be used for further division. Autophagy is bodys way of cleaning up these damaged cells and recycling them for energy or self-eat. Autophagy is part of our evolution process to clean our body of debris and to extend life. It is bodys own way of housekeeping.

However, Autophagy gets activated only in fasted state. When we are constantly in the fed state, body is busy processing the food that we have put in that it does not get time for housekeeping. Intermittent fasting, with its extended fasting hours activates this process. Autophagy gets active only after 18 to 20 hours of fasted state. So, to get the benefits of autophagy, we need extended fasts. I do an extended fasting of 36 hours or 48 hours once a month and 20+ hours of fasting once or twice a week.

By getting rid of all the defective cells and debris, Autophagy essentially slows down or sometimes even reverses the aging process. In my own experience, when I started IF, my friends started telling me I was looking younger. That is the power of IF. As a reference below is a comparison. The left image is me when I was 38 years old. The right one is me at 48 years.

IF and Workouts:

As I have mentioned in the previous posts, if the goal is to lose weight, diet is the key. So, if you practice IF without any physical activity, you will still lose weight in a healthy way.

However, adding workouts to IF gives you a double advantage of getting healthy and fit. Also, when you workout in the fasted state, you will aid the body to use up all the stored glycogen (glucose stored in muscles and liver) faster and switch to fat burning till the next meal.

Do 30 to 45 minutes of brisk activity in fasted state. This could be a brisk walk, jog, cycling, swimming, badminton or any other similar activity. The goal should be to perform this activity 12 hours after the last meal just when insulin levels hit zero. And extend fasting for a few hours after the activity.

Another useful workout to go with IF is HIIT (High Intensity Interval Training). In this method, you perform at high intensity for 30 seconds to a minute and then recover a couple of minutes and repeat. HIIT due to the high intensity efforts uses up the glycogen stores faster and helps in quicker weight loss.

Which IF method to follow:

This greatly depends on your current health and weight and your goals. If you have a lot of body weight to lose, then longer fasts like 20:4 or OMAD will be beneficial. If you are not too overweight and want to maintain your weight, then 16:8 with a few longer fasts will help.

I recommend mixing it up and keep the body from settling into a routine after all that is what our body has been designed for.

Personally, I have made 16:8 as my standard with an hours workout 5 days a week. I do 20+ hours of fasting on my recovery and rest days. I do an extended fasting of 36 or 48 hours once a month.

Common Doubts on IF:

Below are some of the common doubts that come to everyones mind when considering IF.

Breakfast is the most important meal of the day and you are asking me to skip breakfast:

We have grown up with everyone from our parents to Kelloggs telling us breakfast is the most important meal of the day.

In the million+ years of human evolution, the concept of timed meals appeared only in the civilized society. In the paleolithic age of hunter gatherers there was no concept of breakfast, lunch and dinner. Human beings used to hunt for food and till the next hunt go without food. There is a reason why our body developed the fat storage mechanism. This is to store fat during abundance and burn fat when there was no food. This is what helped humans to survive. But in our present lifestyle, we only activate the fat storage part and never let the body to use the stored fat.

With the extended fasting hours, we are activating the mechanism that our body has evolved over a million years. Also, technically, the first meal you have after a fast is the breakfast. There is no need to have it at 8 in the morning.

Will I get acidity:

Another question most of my friends ask me is will they get acidity with IF. Body is an intelligent machine. As we have trained it with breakfast at 8 am day after day, it gets into a routine and even before you put food in your mouth, it can start the preparing for digestion by secreting acid in the stomach. Once the body sees that food is not arriving at this expected time, it takes just three to four days for it to reprogram this schedule.

What is allowed during the fasting window:

This is an important doubt everyone beginning IF has. What can I have during my fasting window? Anything that has zero calories (I definitely do not recommend Coke Zero) green tea, black coffee (without cream or sugar), or just plain water. In longer fasts, you may consider having a glass of lime juice with salt to compensate for electrolytes.

What should be the eating window:

There is no rule for this. You can choose your eating window based on your lifestyle and preference. For example, in a 16:8 fast, you could skip your morning meal and set your eating window between 12 noon to 8pm, or skip your evening meal and set your eating window between 8am to 4pm.

Who can do IF:

Fasting is not recommended for pregnant ladies, kids below 18 years and for people who are underweight. Everyone else can follow IF.

Conclusion:

After experimenting with various techniques like calorie counting, low carb, Keto and IF, I find IF to be the most sustainable lifestyle change for a healthy life and to maintain a healthy weight.

Last edited by graaja : 20th November 2020 at 23:04.

Read more:
Fat to Fit - A journal of my fitness journey - Team-BHP

Mike Tyson is ready to show off his impressive gym goals.

During an interviewonGood Morning Americaon Monday, Nov. 23, the 54-year-old boxer was so excited to show off his amazing physique that he spontaneously took off his hoodie to reveal his bare chest.

The once Heavyweight Champion of the world toldGMA'sT.J. Holmes, "This is where it's at, man! This is where it's at. This is where it's at, brother." Earlier in the interview, Mike accredited his weight loss and muscle gains to exercise and his wife's encouragement.

"I became a vegan. My wife told me to get on a treadmill," he explained. "I went from 15 minutes on the treadmill and ended at two hours." He also spoke about how "difficult" it was to get to where he is now, but the former champ is no stranger to hard work.

"I had to lose 100 pounds," Mike recalled. "But other than that I've always done this my whole career."

See the article here:
Mike Tyson Reveals 100-Pound Weight Loss as He Rips Off Shirt During Live Interview - E! NEWS

Everyone reacts differently to stress, and it can have a major impact on your body. For example, you might ramp up your exercise routine, while others might reach for their favorite flavor of Ben & Jerrys. If youve been feeling extra stressed recently and noticed your jeans are getting looser, stress weight loss could be to blame.

Can stress cause weight loss?

Stress is linked to a few different physiological responses, like sleep problems and elevated blood pressure. Weight loss is another common side effect, since stress may lead you to skip meals, experience digestive issues, or dive into intense workouts.

Stress can affect your weight in a few key ways both physically and psychologically. Figuring out whats causing the weight loss will help you pick the best solution.

Stress causes many physiological responses and oftentimes affects how people eat, says certified nutritionist Serena Poon. Some people tend to overeat or comfort eat when stressed, and others tend to reduce their food intake, which may lead to weight loss.

Even if youve never forgotten a meal in your life, stress can throw off your mealtime habits. Stress activates your sympathetic nervous system, which is your innate fight or flight response.

This might make some people become hyper-focused on what is causing them stress, as they would be if they were escaping some sort of danger, says Poon. With all of their focus turned to the source of stress, some people simply forget to eat.

Research suggests that about 40 percent of people eat less when theyre stressed, but your response will depend on your body, the level of stress youre feeling, and other circumstances. Even your body mass index could affect the way your body reacts.

Your gut is often called your second brain, and when youre stressed, both organs are doing their best to cope.

There is a proven connection between your digestive microbiome and your brain, says Poon. When your brain is experiencing stress, it may show up in your digestive system as indigestion, nausea, and even vomiting.

These symptoms can make food less appetizing or make it difficult to eat the same size portions you normally would.

Turning to physical activity is a healthy way to manage stress when its done safely. It not only serves as a mental distraction but also spurs the release of endorphins that elevate your mood.

Ramping up your exercise intensity and duration without also increasing your caloric intake can lead to weight loss. But its dangerous to exert yourself too much without giving your body the nutrients it needs.

Stress responses can change

Even if one of these causes seems to fit your sitch, keep in mind that you might not have the same physiological response every time you feel stress. For example, you may find that you eat more when youre battling work stress but eat less when its relationship-related stress.

While stress weight loss can resolve itself (especially once you resolve the stressor), it still may be an alarming side effect, and losing unintended weight may even add to your stress. There are a few things you can do to stop weight loss due to stress.

It may seem obvious, but just making sure youre getting enough calories is a good place to start.

Setting aside even 10 minutes to sit down for your meals and really focus in on how your food is nourishing your body and mind can make a world of difference, says Poon. Eating is essential, and eating nourishing food with presence is even more important when you are experiencing stress. Nourishing foods can protect against some of the other symptoms of stress, such as illness or disease.

If youre having a hard time remembering to eat, it might be a good idea to book a lunch date (digital dates work too). Sitting down with a loved one, colleague, or friend, even for just a few minutes, might be enough to hold you accountable to getting all the nutrient goodness you need.

If youre experiencing stress so intensely that its causing you to be unwell, it may be time to chat with a therapist. There are many treatment methods available to support your mental health, so try a few different philosophies and practitioners to find what works best for you.

Meditation and breath work can do wonders for stress management.

Meditation allows you to become aware of what is happening in your mind and body, says Poon. It often gives people the tools to be able to detach or lessen negative physiological responses from their experience of stress.

If you dont know where to start, download an app like Calm, which offers short, guided meditations.

For many people, movement goes out the window during times of stress sometimes curling up on the couch or in bed feels more comforting. But light movement, like walking around the block or a gentle yoga sesh, may help you work up an appetite.

If you already know youre the type of person who experiences stress weight loss, use a time of calm and peace to take preventive measures. There are a few things you can do now to stave off future weight loss due to stress.

While stress can actually be beneficial in some cases, Poon says extreme stress is usually just bad for your health. One of the best ways to avoid extreme symptoms of stress is to learn to manage your stress through meditation, breath work, and exercise.

Once you have a regular practice in place, itll be much easier to draw upon it when you need it. Learning how to meditate or do breathing exercises while youre stressed out may be asking too much of yourself.

When it comes to stress, knowing yourself is half the battle. Understanding what causes you stress and how you normally react to it can help you prevent serious scenarios.

Try keeping a stress diary that details how your body and mind tend to react when you are experiencing stress, suggests Poon. With this knowledge, you can begin to nip some of the symptoms if you notice them beginning to arise.

If you regularly find yourself forgetting to eat and losing a concerning amount of weight when youre stressed, work on building a support team of friends and professionals you can turn to when you see yourself slipping into these patterns.

You can also check out mental health resources like these for support:

Sometimes, stress weight loss resolves itself. If you are experiencing stress-related weight loss but are still eating nourishing meals, [you] understand what is causing you to experience stress, and [you] see an end to your stressors in sight, you might not need to worry about it too much, says Poon.

On the flip side, if youre not sure why youre losing weight, you arent eating enough or drinking enough water, or youre experiencing extreme stress, possibly due to something like a loss or trauma, she says it might be a good idea to seek professional help.

It wouldnt hurt to chat with your doctor or mental health practitioner, says Poon. I would say that it becomes essential to visit your doctor or practitioner if your stress-related weight loss is out of the ordinary for you, if you have stopped eating nourishing meals, or if your stress feels overwhelming.

Stress-related weight loss is common, whether its due to missed meals, digestive issues, or using intense physical activity as a coping mechanism.

By learning to manage stress through meditation, building a support system, and making sure youre eating nourishing meals regularly, you can keep stress weight loss at bay.

Read the rest here:
Stress Weight Loss: Causes, Treatment, and Prevention - Greatist

Certain herbs that we use across our curries, salads, drinks and more are full of antioxidants.

Highlights

Weight loss is perhaps one of the trickiest things to do in the world of health and fitness. With almost every second person trying to shed some kilos and maintain a healthy lifestyle, there is a swarm of tips that one can find online or from experiences of people who have achieved their weight loss goals. But what makes it confusing is that the goal isn't the same for everyone and there is no one particular diet or food that can help everyone since each body type is different from another. Turns out, one fad diet that suited your best friend might not suit you too!

The only way out is to consult an expert before following a diet. Besides that, one must always try to keep it natural, as much as they can and opt for all the goodness that nature has in store, and can be easily found in your kitchen cabinet too! Certain herbs that we use across our curries, salads, drinks and more are full of antioxidants and other nutrients that might aid our weight loss journey.

(Also Read:10 Dried Herbs You Must Have in Your Kitchen Cupboard)

Brimming with vitamins such as A, C, E and K along with antioxidants, including polyphenols, sage is a low-calorie and low-carb food that can boost weight loss and also replenish our body with essential nutrients. While it is used across different cuisines in various ways, the most effective way is to add it in your tea and other drinks. Here is a honey-sage lemon fizz recipe that you can try. The recipe uses alcohol as well, but you can avoid it if you wish to.

Coriander leaves are known to be incredibly beneficial for metabolism. As per experts, coriander helps detox your body naturally along with flushing out toxins that help you feel light. It is also loaded with chlorophyll, which has been associated with greater weight loss benefits. You can simply top your salads, Indian dishes and other foods with a handful of coriander leaves or blend them with fruits and veggies. Here are two coriander-based recipes to try at home.

Coriander chutney

Lemon coriander soup

Coriander leaves can be used in multiple ways.

One of the most popular herbs, mint is known to be a powerhouse of health benefits. Brimming with antioxidants, mint has volatile oil called menthol that boosts digestion and facilitates absorption of nutrients from food. When the body is able to assimilate and absorb the nutrients properly, there is better metabolism which leads to faster weight loss. Besides topping your juices, detox water and salads with mint leaves, you can also make lassi and smoothies with it. Here are two mint-based recipes to try at home:

Mint kiwi lemonade

Mint lassi

Mint leaves are added to many refreshing drinks.

Rosemary herb is most commonly used for flavouring soups, salads, pizzas, grilled meats etc. and comes with a host of nutrients including antioxidants that aids digestion and may promote weight loss too!Add a sprig of rosemaryto your soups or make fresh rosemary chicken for a high-one protein dinner!

Rosemary Chicken

Roasted Carrot, Rosemary, White Bean Hummus

Yes, you read that right! Oregano is much more than just a topping on your pastas and pizzas. An active component called carvacrol present in in oregano sprigs is known to dissolve fat, aid digestion and reduce bloating. Top your meals at the end with some oregano to retain its oils. Here is an amazing oregano popcorn recipe to try at home!

Semolina Oregano Popcorns

(Also Read:These 5 Kitchen Essential Indian Spices May Help You Manage Weight)

Oregano is known to dissolve fat.

Adding herbs to your diet is one of the most natural ways to aid your weight loss journey. However, it is best to consult your doctor if you have a pre-existing medical condition.

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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.

About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

Read more:
How To Use These 5 Herbs In Your Kitchen For Weight Loss - NDTV Food

Weight loss: Avoid eating doughnuts and cupcakes to satisfy your hunger pangs

What do you do when hunger strikes? Do you first drink a glass of water to see if you are actually thirsty? If you feel hungry shortly after having a complete meal, it is most likely to be because you are thirsty. Drink a glass of water and your hunger will vanish away. But what about other times, for example, when you crave for deep fried delicacy or comfort food? Healthy snacking plays an important role in your weight loss journey. It can make or break your routine and there are a few tricks that can help you snack healthy.

Nutritionist Pooja Makhija recently took to Instagram to share her tricks when she feels hunger. In her Reel, Makhija shares that instead of going for doughnuts, wafers, cup noodles, cupcakes or orange juice, she goes for the following:

Have poha with peanuts to satisfy your hunger pangsPhoto Credit: iStock

Also read:Gluten-Free Diet: These Simple And Nutritious Snacks Can Help You Beat Hunger Pangs

The likes of doughnuts, wafers, cupcakes and chocolates are loaded with sugar and empty calories. They will provide you with no nutrition and will up your calorie intake. Also, instead of opting for fruit juice like orange juice, eat one whole fruit. "Eating fruits is healthy. Drinking fruit juices is not. They increase blood sugar levels too rapidly, Makhija informs.

The list of her snacking tricks includes nuts, dates, sweet potato and vegetable juice. All of these snacking options are packed with vitamins, minerals, good carbs, healthy fats, fibre and protein. All of these nutrients can together help in improving your health and can also help you with weight loss.

So, what do you eat when you feel hungry? Let us know in the comments below!

Also read:Weight Loss: Are Banana Chips A Healthy Snacking Option? Nutritionist Tells

(Pooja Makhija is a nutritionist, dietitian and author)

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.

Read the original here:
Weight Loss: Here's A What A Nutritionist Eats To Satisfy Mid-Meal Hunger Pangs - NDTV

Weight loss: To melt belly fat, overall fat loss from the body is needed

Weight loss: Have you dreamt of having toned and flat abs like a fitness trainer? Then you have landed just at the right place! Sweat trainer Kayla Itsines says that training her arms and abs is one of her favourite workouts. This is not just because it gives you a flat stomach, but also because it helps in improving stability in the body and improves overall strength. "Arm and ab workouts go hand in hand - like leg and glute workouts - because the muscle groups activate together to help with stability and exertion," she writes in the caption of one of her posts on Instagram.

As part of Monday Motivation today, we are going to talk about how you can get abs like Itsines herself. "How can I get abs like yours? This is a question I get asked all the time. I always try to break down this question when it gets asked. If you are asking "how can I just get defined abs without changing any other part of my body, then what you are basically asking is: how can I spot reduce?" she explains.

Also read:Belly Fat Exercises: 6 Exercises For Flat Abs That You Can Do At Home

As we have mentioned several times earlier, melting belly fat can be more difficult than you think. And focusing on just your abs, or thinking that you can define only your abs by working on them is not going to help. As Itsines says, you cannot spot reduce or lose fat in specific areas of the body.

When you aim towards losing fat from just your abdominal area, you need to lose fat from your whole body. "The best way to do this is to stick to a workout routine that targets your full body, eat a healthy and balanced diet, drink lots of water, and get enough rest," she says.

Targeted exercises can help in strengthening specific parts of your body, like abs and core. To build muscles in these areas, you can try the workout in the video shared below.

Also read:Want Flat Abs Without Going To The Gym? Here Are 6 Body Weight Exercises You Can Do

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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Weight Loss: Want To Get Flat Abs Like A Fitness Trainer? Here's What You Need To Do - NDTV

Cheap and easy to consume, bananas are everyone's favourite. A powerhouse of nutrients, bananas are good for your heart health, diabetes, digestion and weight loss. Yes. you read that right, the humble bananas can help you shed extra kilos. Banana nutrition profileOne medium sized banana has around 110 calories and provides you with following nutrients. Protein: 1 gramCarbohydrates: 28 gramsSugars: 15 grams (naturally occurring)Fiber: 3 gramsPotassium: 450 mgMagnesium: 32 mgVitamin C: 10.3 mgVitamin B6: 0.4 mgBananas are rich in vitamin B6 and fiber, which helps in reducing the cholesterol levels and lifts your mood.

One medium sized banana provides you with 9 per cent of daily recommended intake of potassium and 8 per cent of magnesium. Not just this, it even provides you with 11 per cent of your daily recommended vitamin C intake.

Here are five health benefits of bananas:

Helps you lose weightBananas for the longest time had a bad reputation in regard to weight loss. The high carbohydrate content of bananas make people vilify them. But you will be surprised to know that bananas can actually help you feel full faster. The pectin start in it delays stomach emptying, which stops you from binge eating.

Green bananas are better for weight loss as ripe bananas lose their pectin. The carbs in bananas also help produce more serotonin, which helps regulate metabolism and keeps your energy level high.

Studies have proved that green bananas consumed in any form fresh, cooked, dried or pounded into flour make you feel fuller for longer.

Aids digestionGreen bananas are a perfect home remedy for loose motions.

Go here to read the rest:
Scientifically backed health benefits of bananas for weight loss, diabetes and more - Times of India

However, CNET reported that everyone burns different calories at rest and that can affect how you consider the number of calories you need to burn when youre physically active and how many you need to consume. Consulting a nutritionist or a dietician is the most helpful way to figure out these goals, but you can estimate it yourself, too.

Certified trainer, Brooke Taylor told the website some ways people can do this on their own.

While tracking calories on the road to losing weight, your aim is to create a deficit. You should learn the number of calories you burn at rest, which is your basal metabolic rate. Afterward, take into account how many calories you consume each day.

Having those numbers on hand, multiply your basal metabolic rate and your calorie consumption each by 7. Then, youll be able to change how many calories you eat and make changes to your workouts so that youll burn around 2,000 calories each week. Thats the goal Taylor provides to the majority of her clients.

As for how many pounds you should try to lose weekly, Taylor says a healthy goal is dropping one to two pounds. Her recommendations for burning 2,000 calories each week are exercising followed by shaving 214 calories per day from your diet. That amounts to 1,500 less calories in a week.

Still, its important to know that calories arent everything when it comes to weight loss.

Obesity medicine physician and scientist Dr. Fatima Cody Stanford told PopSugar that the quality of the foods we eat is important, so we shouldnt solely focus on a number (b)ecause I think its shortsighted . . . It doesnt give you much information.

Stanford recommends people consume foods that are filling, including vegetables, fruits, proteins and whole grains.

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Heres how many calories you need to burn to actually lose weight - Atlanta Journal Constitution