Category Archives: Lose Weight Fast

Breakfast. Weve all heard its the most important meal of the day about 1,200 times, right? Weknow that a healthy breakfast gives us the fuel we need tostartthe day, yet too many of us rely on unhealthychoices to kick off our mornings (donuts come to mind). Especially if youre trying to lose weight, eating the right breakfast can hold the key to success, since a balanced early meal gives you the energy and nutrientsafter overnight fasting, to set you up for steady blood sugar and healthier food choices for the rest of the day.

But eating a superstar breakfast to help usher along weight loss isnt always easy. Is a banana and almond butter enough? Is avocado toast with a side of fruit salad too much? Whats the best breakfast to power up your metabolism? Or to refuel up after an early morning workout? For the answers,we reached out to Registered Dieticians to share their best plant-basedmorning meals to haveif youre trying to lose weight. Choose one and stick with it or rotate through these six healthy choices.

How to make it: Mix one cup of unsweetened coconut milk (or any other unsweetened plant-based milk, or even water) with four tablespoons of chia seeds. For flavoring, you can add a splash of vanilla extract and, if youd like, a sweetener of choice like agave syrup, at this stage and mix everything thoroughly. Place it in the fridge overnight to set. In the morning, top it off with fruits such as mango, kiwi. and pineapple and, for an added tropical kick, unsweetened coconut flakes. To change this recipe up, you can also swap oats for chia seeds.

Why it helps with weight loss: This breakfast recipe is excellent for those who are trying to lose weight as chia seeds are high in many vitamins, minerals, and protein, while also being low in calories, says Acharya, also noting that they contain omega-3s, which are an essential fatty acid providing excellent benefits for your heart and brain. Furthermore, chia seeds are an excellent source of fiber, which helps in those trying to lose weight by improving digestion and reducing cholesterol. Two tablespoons of chia seeds boast an impressive 11 grams of fiber and clock in at only 130 calories.

How to make it: Place two tablespoons of roasted chickpeas (you can roast them the day before for swifter prep); check out our recipe hereon one slice of whole-grain toast along with a quarter cup of mashed avocado. Add fresh herbs like basil or parsley and spices like red hot chile pepper flakes or sea salt as desired.

Why it helps with weight loss: The chickpea avocado toast is not only vegan, but its full of protein, fat, and fiber to keep you totally satisfied for hours, explains Kostro Miller. One huge struggle for people trying to lose weight is feeling hungry between meals. This breakfast option uses a three-tiered approach to battling hunger: healthy avocado fat, plant-based protein, and fiber in every main ingredient. Its also the kind of thing youll come to crave every morning.

How to make it: In a high-powered blender, add frozen fruits of your choice (we love frozen berries for all of their antioxidants!) along with a tablespoon of cacao nibs, half a banana, and half a cup of unsweetened soy milk or unsweetened plant-based milk of choice. Blend until smooth.

Why it helps with weight loss: This recipe provides fiber, heart-healthy fat, and protein to help you stay full while trying to lose weight, offers Banna. It's important to focus on foods that provide a sense of satisfaction and don't have a lot of empty calories to leave you hungry again quickly. To make this shake even more filling, add a tablespoon or two of your favorite nut butter.

How to make it: Spread one tablespoon of almond butter on a slice of Ezekiel bread after toasting (or eat it untoasted, if you prefer) and serve with one cup of blueberries. You can also swap whole wheat bread and peanut butter in this recipe. For a different flavor profile, serve with a sliced banana instead of blueberries.

Why it helps with weight loss: This is a good breakfast if youre trying to lose weight as its the perfect combo of being a good source of fiber, healthy plant-based protein, and good fat, says Young. (Nut butters are loaded with heart-healthy monounsaturated fats.) The blueberries are also rich in phytonutrients, good-for-you chemical compounds made by plants. This recipe is also simple to make, especially if youre in a rush. That 10 a.m. Zoom call waits for no stragglers, dear readers.

How to make it: Make chia jam by combining 16 ounces fresh or frozen raspberries (or any berry) with four tablespoons chia seeds, three tablespoons lemon juice, and one-to-three tablespoons maple syrup for sweetness (if the fruit is really sweet, use less) in a small saucepan on the stove at medium heat. Stir frequently until the fruit defrosts or breaks apart and the ingredients begin to gel together (about five-to-seven minutes). Remove from heat and place in a glass container and allow to cool to room temperature. Enjoy right away or store in the fridge for a few hours or overnight for maximum seed expansion. Use for the next three-to-five days. When making your breakfast, slather the jam on an Ezekiel whole-grain English muffin and serve.

Why it helps with weight loss: Ezekiel muffins have all-natural ingredients and are delish, while the chia seeds in the jam keep you feeling satiated, notes Barrie. Pick your favorite berry for the jam and try any type of nut butter you like! You will feel full for hours. If youre craving something sweet after dinner, this also makes an excellent healthy dessert.

How to make it: Pop a whole wheat English muffin in the toaster. Pour a drizzle of olive oil, sea salt, and pepper on each half and add sliced tomatoes and avocados. A splash of balsamic vinegar adds a nice hit of acid.

Why it helps with weight loss: This option is good for weight loss because of the content of fiber and heart-healthy fat, offers Banna. These nutrients help you to stay full to avoid overeating. For more on how eating an avocado a day can help you burn fat and lose weight, read our article on natures keto here.

See the article here:
The 6 Best Breakfasts to Eat for Weight Loss, From Nutritionists - The Beet

Youre so skinny. Did you even bring food with you?

I can feel your bones when I hug youlets get you some pasta!

Man, I should consider thru-hiking. You look INCREDIBLE!

I could go on and on and on. Thru-hiking and weight loss go hand-in-hand for most of us while were on the trail. Theres no denying that burning upwards of 4,000 calories a day will have that effect, no matter what your on-trail diet may look like.

For some, losing weight is part of the overall thru-hiking goal and thats GREAT. Walking from point to point while carrying all you need can motivate you to implement permanent healthy life changes. However, losing excessive amounts of weight and receiving praise for our trail bodies can also take a damaging psychological toll when the hike is over.

I dont know about you, but this hamburger/hotdog shirt makes me feel 100% my sexiest.

Well, were burning a shit ton of calories. And often not eating nearly enough, nutritionally and calorically. Aaron Owens Mayhew, creator of Backcountry Foodie, shares how traditional hiker diets, including highly processed foods, dont provide the amount of nutrition needed to keep up with the increased demands. As a result of this, our bodies can begin to lose muscle and fat while on trail. The physical impact of a 4-6 month thru-hike is unmatched in nearly any other sport, hence extreme weight loss becoming the norm.

When you spend months on end in a caloric deficit, your body begins to crave calories wherever it can get them. This explains the hiker hunger that results in eating gallons of ice cream, piles of fries, and inches of pancakes when in town. However, once the hike is over your body wont need as much food to recover as it did on the trail. It can be incredibly difficult to manage a post-trail diet because most people experience lingering hiker hunger. Even once youve stopped walking, your body may still be screaming for calories. Adjusting back from this ravenous appetite can take a few weeks after a multi-month thru-hike.

If your post-trail diet doesnt adjust to match your decrease in activity, Aaron notes that excessive weight gain can occur. Furthermore, after physical activity as intense as a thru-hike, our bodies naturally store fat quickly once the activity stops. Combining these factors while trying to break junk food habits that may have developed on trail can make maintaining your hiking weight impossible.

Approaching post-hike fluctuations in weight objectively is crucial to maintaining a healthy relationship with your body. This means that weight loss and weight gain are two natural consequences of starting and ending a hike. Neither one is good or bad.

Photo via Aaron Owens Mayhew.

Lets circle back to those opening comments about thru-hiking and weight loss. Unsolicited opinions about how fit you look or how much weight youve lost after a hike can insidiously affect post-trail behavior. Marissa Kleinsmith, a Registered Dietitian who uses an intuitive eating framework, shared her thoughts on how hikers can learn to listen to their bodies.

Sometimes, recognizing hunger cues during physical exertion can be a bit scary for folks that have previously been restrained eaters because they feel like they shouldnt be hungry yet. It can be tough to set this judgement aside and feel that the body deserves more nutrition Responding to this need for fuel will not only translate to a better hiking experience in mind and body, but it will also promote body respect. Making an effort to carry nutrient and calorie dense snacks with various flavors and textures can also add to the satisfaction factor of eating.

Though weight loss on trail can catalyze a healthier lifestyle for many hikers, its important to proceed cautiously with intentional weight loss. Marissa noted that at least some of the trail-related weight loss would be lean body mass. This lean muscle is what powers us through long uphills and 30+ mile days. Also, losing muscle makes it much harder to recover quickly. Rapid weight loss on trail can be exciting, but its imperative to prioritize your caloric and nutritional needs.

When I came home from the John Muir Trail, a lot of my family and friends told me how good I looked. They were complimenting my body, and that made my own insecurities with gaining weight back that much worse. I actually fantasized about doing another, longer thru-hike the next summer just so that I could look that way again and be in that kind of shape. Alex K.

Youd be hard-pressed to find a thru-hiker who doesnt have something to say about body image and weight loss. These long trail veterans share their insights on the promises and pitfalls of thru-hiking and weight loss. Their stories shed light on how diet culture can sneak into the outdoors.

Responses lightly edited for length and clarity.

Photo via Becca Bergstrom

Becca, as you may recall from The Treks YouTube page, thru-hiked the PCT in 2019. Though she did experience a fixation on weight loss while on trail, she did her best to focus on the miles rather than on her weight.

Weight loss is such a common topic. For instance, post-trail Q&As always touched on how much weight was lost and also gained back once I stopped hiking 30-35 miles per day. It was also common talk on trail, especially during town stops when a scale was available. The publicity of my YouTube videos also compounded the fixation, because it became pretty common for people I didnt even know make comments about how my body was changing with the miles I was putting in.

All of this was especially problematic for me. I had struggled with eating disorders and body dysmorphia for over 10 years before I even stepped foot on the PCT. I had long romanticized that the trail would be this great escape for me to heal and become friends with my body, but it just wasnt that easy.

After the trail, I experienced newfound respect for what I could put my body through, both physically and mentally. I focused my new post-trail routine on being as active in the outdoors as possible, because thats where I come to love myself the most and felt the strongest and most capable version of myself.

Its important to note that diet culture is a trend, much like fashion, and is always evolving, thus, always pointing out ways to be better and look better. There is no end game because its always changing so were constantly never good enough. Its an endless cycle that only feeds us stress and negativity for not meeting the new standards. Why subject yourself to that, just to try to conform to what someone else labels beautiful or ideal, when itll be changing again anyhow. Every body deserves to be celebrated, instead of cycling through periods of when a certain body type is considered ideal.

Photo via Luke Pearsall

Luke Pearsall hiked the Colorado Trail this summer after 117 days of committed COVID quarantine. With what he called a little extra love to hike off, he started the CT after the disappointment of a 2020 PCT NOGO. Weight loss was by no means his goal.

For the first couple of weeks after the trail, I felt really proud of myself and the transformation that took place with my body. I saw the results of all the hard work, and it has helped me maintain a consistent level of physical fitness and nutrition. After a couple of weeks of being back, I stepped on the scale (like I said, I wasnt concerned with weight loss as much as I was being healthy and feeling better on a daily basis). I weighed in at 218 lbs. Thats a total of 54lbs lost over the course of the 36 days of hiking on the Colorado Trail for an average of about 1.5lbs of weight loss per day. I was actually pretty surprised.

I think one of the most useful psychological tools for me getting back home was to wake up and walk every morning. Keeping that little routine in my life that I have gotten used to is very helpful. Its been challenging coming back after the 5 months quarantined with my Photography and Video having been closed for over half a year due to COVID. But the hustle required to adapt my business so it can survive this time has been enough to keep my mind busy. I think staying busy helps fight the post-trail blues a lot, although admittedly some days that are slower I find myself daydreaming about the carefree days on trail with all the amazing people I met along the way, and the nostalgia hurts the heart.

If you think you cant do something because you are out of shape or a little overweight, dont let your mind be the thing that defeats you before you even give yourself a chance. I woke up earlier and hiked later than my group every day because I needed the extra time, and that was OK. Even after the days that I struggled and just kept walking, I would often repeat this in my head: You can do anything for another day, or another mile, or even another 100 feet. Ill never be a super hiker like many of my friends such as Legend, The Prodigy, Rabbit, or the slew of other inspiring people I have in my life, but every single one of them will continue to inspire me to put one foot in front of the other, as long as my body will let me.

Photo via Alex Kereszti.

Alex hiked the John Muir Trail last summer and the High Sierra Trail this summer. After the JMT, she battled thoughts of wanting to get back on trail purely for the exercise. On the HST, she quickly re-learned how beautiful the outdoors make her feel.

On trail is probably the only time that I dont fixate on weight loss. During the JMT, I definitely noticed the fact that I was losing weight. My legs were leaner, and less of my stomach fat bulged over the straps from my pack across my abdomen. But I wasnt fixated on it in the same way Ive felt constantly preoccupied with it in the past.

Recently on the HST, I felt self-conscious about my body before hitting the trail. I had gained some weight through quarantine and felt out of shape, but within one day of being on the trail, I hardly thought about it. I truly feel my strongest, most beautiful self when Im backpacking. If Im hiking all day long, pushing miles, and challenging my physical limits, I dont even have the energy to be preoccupied with weight. Im just SO HUNGRY, and all the food in my canister for the next five days doesnt even seem like enough to satiate me at that moment.

Something that I struggle with as an athlete is blurring the line between being in shape and being skinny. It feels AMAZING to crush long, hard days with lots of mileage and elevation gain on the trail. A huge part of that comes from eating enough to keep you fueled and for your muscles to recover quickly. On my next long thru-hike, I just need to be more aware of how unsustainable the caloric deficit is. Also, it is impossible to maintain that kind of routine in your regular day-to-day life. If you have a full-time job, you cant backpack 20 miles a day as well. So just giving myself forgiveness and the ability to see ahead once Im off the trail will help a lot.

Photo via Julia Sheehan

Julia thru-hiked the Appalachian Trail in 2019. You may have seen her on YouTube, where she shared vlogs, a full-length feature video, and lots of advice. As a woman with an eating disorder, she did her best to focus on how strong she got on trail, not how much weight she lost.

On trail I was more concerned with my bodys ability to complete the tasks at hand. I also realized that I was losing fat and inches, and it was being replaced with muscle and strength. A lot of people who maybe had more weight to lose were more fixated on their weight loss. Most men had lost 20-40 lbs by the time they reached Harpers Ferry. Meanwhile, most women had lost 0-15 lbs by then. It was common for non-thru-hikers to ask how much weight we had lost. I was proud to say that I had technically gained 4 lbs by the time I had reached Katahdin.

As a woman with an eating disorder (ED), anxiety about gaining weight is always present. This was especially hard after the trail. I received many compliments about the shape of my body after returning. This made it that much harder to regress to my pre-trail body, which was inevitable. I experienced relapses with my ED when returning home. But I sought treatment and therapy to help keep me on track.

As a woman with an ED, its difficult to navigate a world that is obsessed with weight and size. I delete influencers on social media that share diet fads or relate their weight or weight loss with success and happiness. I go to therapy and also manage my anxiety and ED by talking to friends and family. Im trying to normalize ED recovery so its not painful or secretive to talk about.

Implementing intentional strategies to fight over-fixation on thru-hiking and weight loss/gain can be crucial to maintaining a healthy relationship with your body. Bear in mind these tools are from hiker to hiker and do not replace therapy or counseling. There are resources at the end of this article if you think you may need extra help.

Aaron Owens Mayhew of Backcountry Foodie

Marissa Kleinsmith

Becca Bergstrom

Luke Pearsall

Alex Kereszti

Julia Sheehan

View original post here:
The Uncomfortable Truth About Thru-Hiking and Weight Loss - The Trek

Intermittent fasting is a popular health trend -- but is it safe for everyone?

If there's a "golden child" of the wellness world from the last several years, it's intermittent fasting. The trend quickly took hold of the wellness community, and everyone from doctors to bloggers and fitness trainers began to talk about the seemingly miraculous effects it can have on health.

Those effects include its potential to help people lose weight, decrease risk for cancer and disease and even improve longevity, according to a study in the New England Journal of Medicine.

With all of these benefits and promising research, it's hard to think that intermittent fasting wouldn't be worth the challenge of restricting food for periods of time. But some experts and researchers have questioned whether the benefits of fasting diets and intermittent fasting are worth the potential problems and challenges of maintaining a fasting diet.

Our Health & Wellness newsletter puts the best products, updates and advice in your inbox.

Intermittent fasting involves avoiding eating and snacking for certain periods of time (for some that's hours, and others a day or more) which makes insulin levels go down, requiring your body to use the energy stored in the fat cells for fuel. In addition to burning fat, there are animal studies and some human studies that show fasting can help lower blood sugar, quiet inflammation and improve other health issues.

But as promising as the research is, it's important to keep in mind that a lot of it has been done on rats, which limits what we really know about what it can do for humans. According to Harvard Health, much of the research done on fasting in humans are shorter studies with small groups of people, so the results of those studies might not apply to most people. And there's not much research on what the potential effects of doing intermittent fasting can have on your health in the long term.

The safety and potential challenges of intermittent fasting varies based on each individual and health factors including age, gender, underlying health conditions, lifestyle and their overall health and well-being. Keep in mind that before you make drastic changes to your diet (like with IF or other diets), you should consult your doctor or health professional. Below are a few reasons you might want to reconsider if intermittent fasting is right for you and your goals.

Fasting can interfere with female hormones, exacerbating issues like PMS or period pain.

Intermittent fasting requires you to restrict food for periods of time, which overtime, can make your body more sensitive to insulin. Insulin sensitivity is a good thing, it means your cells can use the energy (sugar) from the food you eat more efficiently, which ultimately helps lower your blood sugar. But for some, low blood sugar and hunger means more stress on the body. Going through long periods of fasting, resulting in low blood sugar and stress on the body, can mean bad news for your hormones and fertility.

"I don't recommend [intermittent fasting] if [women] have a lot of stress, aren't sleeping enough, are exercising a lot, are trying to get pregnant, have a history of disordered eating or have hormone imbalances or thyroid or adrenal issues...which pretty much excludes most women," says Melissa Groves Azarro, an integrative and functional medicine dietitian specializing in women's health and hormones.

Studies performed on young rats showed that fasting negatively affected reproductive health for male and female rats. "Women's hormones are super susceptible to perceived stress and scarcity, so intermittent fasting can worsen existing hormone imbalances. I do think it may be a useful tool in menopause, if sleep, stress and exercise are balanced," Azarro says.

While some people find intermittent fasting helps them succeed in their weight loss goals, some studies show that it is not much better (or about the same) as restricting calories in general. For many people, going for long periods without food is really difficult, and can cause them to overeat once the fast period is over. So if you end up eating the same or more calories than if you had just followed a calorie restriction plan with normal meal times, it may not be worth it if weight loss is your goal.

A recent study published in JAMA Internal Medicine showed that overweight adults who fasted for 16-hour windows didn't lose much more weight than the control group that did not fast, and most of the weight they did lose was from muscle loss.

"The benefits of fasting are really more around longevity and improving insulin sensitivity and some gut conditions. I don't view it as a tool for weight loss," Azarro says. If weight loss is your goal, you may be better off trying less restrictive or extreme weight loss programs, if it seems more realistic that you'll be able to stick to them.

There are certain groups of people who should not try intermittent fasting, especially without talking to their doctor first, due to real risks and dangers to their health. This includes people with diabetes, people who are on medication for blood pressure or heart disease, pregnant women and breastfeeding mothers.

People who have blood sugar issues or are underweight could also be at risk. Anyone with preexisting medical conditions of any kind should reconsider fasting and consult their doctor before changing their diet.

Now playing: Watch this: Amazon's Halo takes fitness tracking to new and uncomfortable...

7:07

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

See original here:
The health risks of intermittent fasting: It's not for everyone - CNET

Navratri is here and so are different food options which are tailor-made for this festive season. From kuttu ka atta and sabudana khichdi to samak rice and singhare ka atta, there are so many different options for people who are fasting. One such option is Rajgira flour. Rajgira flour is prepared from the seeds of Amarnath plant. This wonder grain has also been a part of the Aztec diet (diet of central Mexico and meso Americans) since 8000 years now! Here is how it helps in weight loss, along with some delish recipes using Rajgira seeds. Rajgira and weight lossRajgira is an amazing food item when you are aiming for weight loss. You can not only replace your usual flour with rajgira flour but also make delicious recipes from it.

The highlight of Rajgira is that it is gluten-free, which can boost your metabolism while not adding to your overall weight. It can be easily consumed by people who are allergic to wheat flour.

According to the book 'Healing Foods' by DK Publishing house, amaranth grain is packed with squalene, a strong antioxidant that can help reduce the impact of toxic substances on our system. As it helps in detoxifying the body, it automatically helps in keeping a check on your weight.

The abundance of protein present in rajgira seeds makes it an amazing weight loss food. A protein rich diet is the first thing recommended to people trying to shed off kilos.

As it is also loaded with fibre, food items made with rajgira seeds will keep you full for long, while giving you a sufficient dose of nutrients.

Read the original post:
What is Rajgira and how it helps in weight loss - Times of India

When people look at modern-day celebrities and the influence they hold, it can be difficult to truly grasp the impacts these stars have on their audiences.

Whether it is spreading political messages, promoting their newest album or clothing line, there is always going to be a wide range of reactions. It is the harsh reality of being famous.

But with that, a question arises: When does a celebritys influence become too powerful to the point where it can harm themselves or their audience? How do these stars balance their own appearance while ensuring their audience does not feel pressured or betrayed by their change?

Two prominent celebrities, Rebel Wilson and Meghan Trainor, have used body positivity in the past to forward their careers. Wilson and Trainor, who have lost more than 30 pounds, respectively, are best known for using their larger figures to influence and inspire the younger generation.

Wilson, who played Fat Amy in the Pitch Perfect franchise, would constantly use her weight and appearance to her advantage by making jokes about herself on camera. Wilson also used her presence on and off the big screen to show her fans that loving yourself for who you are is the most important thing. The same can be said about musician Meghan Trainor.

Trainor, an American singer songwriter, rose to stardom after she released her hit single All About that Bass. The song, which peaked at No. 1 on the Billboard Top 100, focused primarily on messages regarding body positivity by telling listeners they are perfect no matter their shape or size. Trainor quickly gained a following and many looked up to her as an idol and spokeswoman for body-sensitive individuals.

It is easy to see why fans of both Wilson and Trainor are confused by their recent weight loss transformations. Of course, these two likely decided to lose weight for personal or health-related reasons, but some fans are not so supportive of this.

Society has created a mindset where both men and women need to be perfect. But for many of Wilson and Trainors fans, they look up to them as a means of feeling included. It is rare that Hollywood or the music industry promotes anything other than the size zero hourglass figures. So these two essentially acted as the representation for many.

In seeing them lose such a drastic amount of weight, fans were left feeling betrayed. Wilson and Trainor used their platform to show their audience that it is OK to be different and that conforming to societys expectations is not necessary, yet they themselves go against those messages. In a way, it seemed almost hypocritical and many fans felt abandoned.

On top of this, both women found their careers in jeopardy. Wilson now no longer has the body, which aided in her obtaining roles that suited her comedy-driven acting style. Moreover, Trainor has seen some spurts of success in her music but has shifted her focus toward movie soundtracks and seasonal releases. She is unfortunately no longer as musically prominent as she once was.

Celebrities need to be aware of their audience and the messages they are promoting to them. Additionally, it is important that they stay true to what they preach and do not conform to the pressures that society can put on them. Celebrities are extremely influential, so whatever they say and do are substantially magnified. As clich as it sounds, they need to know how to use their power and influence responsibly. Not only can their careers depend on it, but the mental and physical wellbeing of their fans as well.

Here is the original post:
Commentary: The negative impact of celebrity weight loss - The Slate Online

The perfect condiment can work wonders on a lackluster meal. But if you're looking jazz up that bland grilled chicken dinner and you're hoping to stick to your healthy diet, you'd be wise to think twice before splashing it with any old bottle of ranch dressing lurking in your fridge.

"Many people don't take into consideration the nutritional value of their condiments," says Claudia Hleap, MS, RD, LDN, a registered dietician based in Philadelphia. "People may be surprised to see how quickly the calories and carbohydrates in certain condiments can add up."

In fact, your favorite dipping sauces and dressings can be secret belly-fat bombs that are loaded with all sorts of added sugars, trans fats, and excess sodium. "My clients often can't understand why they can't lose weight," says Lynell Ross, a nutritionist, health and wellness coach, and certified personal trainer with Education Advocates. "They're overlooking [the condiments]the 'little extras' that lead to unsuspecting weight gain."

Want to avoid those little extras holding you back? Read on, because here is the ultimate condiment-aisle Hall of Shame, straight from the top health experts. And for our complete guide to condiments, don't miss our roundup of The All-Time Best&Worst Condiments at the Grocery Store.

1

salad dressing aisle in the store

You can ruin any healthy salad by opting for the wrong dressing, and you may be surprised to learn which dressings are really bad for you. "Light dressings are the worst!," says Laurell Eden, a weight-loss coach and founder of Body Up Coaching. "If you're trying to lose weight, don't eat the 'light' or 'low fat' version of anything!"

As Eden notes, many low-fat salad dressings may come as advertisedbut they'll also come with plenty of sugar. "It's not the fat that's bad for you," she says.

According to a now-famous study by Purdue University, eating a little bit of fat with your salad actually helps the body absorb the vegetables in a healthier way. So read the label closely, and be on the lookout for red flags such as corn syrup, hydrogenated oils, and other insidious ingredients. And for more on which salad dressings you should avoid, don't miss this list of The Worst Salad Dressings on the Planet!

2

mayonnaise in jar with spoon

"When teaching health classes, I use food demonstrations to illustrate how quickly fat and calories can add up," says Lynell Ross, of Education Advocates. "One of the highest-calorie, highest-fat food condiments is mayonnaise. It's also full of sodium, which can lead to weight gain."

Story continues

In mayo, one little tablespoon can amount to 90 calories and 10 grams of fat. "Toss one cup to dress your coleslaw, potato, or tuna salad, and you add 1,440 caloriesplus an additional 160 fat grams and half of your daily recommended amount of sodium," says Ross. For healthier mayo alternatives, see our complete list of The Best&Worst Store-Bought MayonnaisesRanked!

3

alfredo pasta with garlic bread

Whether you are getting a big sub sandwich, a bowl of pasta, or another meal where sauce can be added, creamy sauces tend to sneak up on you. "While they add great flavor and mouthfeel, they often bringing meals well above 1,000 total calories!," says Brian St. Pierre, MS, RD, CSCS, Director of Performance Nutrition at Precision Nutrition. "Instead, try to order pasta with red or light white wine sauces." For more pasta sauces to avoid, see this definitive ranking of The Worst Pasta Sauces on the Planet.

4

"For people monitoring and limiting their carbohydrate intake, I always make them aware of the sugar content in barbecue sauce," says registered dietician Claudia Hleap MS, RD, LDN. "Heinz BBQ sauce contains 150 calories and 18 grams of carbohydrates for a 2-tablespoon serving! As a reference point, the average woman should consume approximately 30-45 grams carbohydrates per meal and the average man should consume approximately 30-60 grams carbohydrates per meal."

5

Tartar sauce with fish sticks and lemon wedges on a plate

The ultimate seafood condiment may be derailing your weight-loss plans. "Just two tablespoons has about 140 calories, and the ingredients of tartar sauce often include high-fructose corn syrup, lemon juice concentrate, and natural flavors," saysLisa DeFazio, MS, RD, a dietitian and author of the Women's Health Big Book of Smoothies and Soups.

6

Toaster waffles with syrup butter and orange juice breakfast

Many popular maple syrup brands on grocery store shelves call their products "syrup," but these gooey concoctions are primarily composed of high fructose corn syrup, artificial flavors, and caramel colorall ingredients that have been connected to a slew of health issues, from liver disease to cancer.

7

bowl of teriyaki sauce

Few sauces instantly elevate chicken, salmon, and beef quite like teriyaki sauce. Unfortunately, that flavor comes at a high cost. Your favorite Asian-themed sauce may be jam-packed with high fructose corn syrup and sodium. So remember to always opt for the "low-sodium" option, if you choose to indulge.

8

kens buttermilk ranch dressing

A single tablespoon of ranch dressing usually contains more calories and fat than your standard-issue chocolate-chip cookie. In the case of Ken's Buttermilk Ranchour winner of the worst salad dressing on the planettwo tablespoons contains 200 calories and 19 grams of fat. Throw in the soybean oil and things like "natural flavor," and you'll definitely want to opt for any other salad-dressing alternative. For help there, see these 10 Healthy Salad Dressings to Buy Right Now.

Read the original post:
Popular Condiments That Make You Gain Weight, According to Experts - Yahoo Canada Shine On

There are a whole lot of totally different research that present you suggestions and tips to shed some pounds. One study reveals that sleeping for 15 minutes greater than standard can assist with weight reduction. Another study says that consuming breakfast inside 30 minutes of waking up can assist you shed some pounds. And now this examine, printed by the American Heart Association Journals in 2018, states that getting on the size each day often is the key to weight reduction.

This 12-month examine tracked 1,042 adults and their weigh-ins over the course of the 12 months. The outcomes said that those that weighed themselves as soon as per week and even lower than that didnt shed some pounds, whereas those that weighed themselves six or seven occasions per week averaged a 1.7% weight loss.

The rationale behind the success of those that had persistent every day weigh-ins was as a result of self-monitoring. In line with a examine printed by the Journal of Academy of Nutrition and Dietetics, self-monitoring is a crucial facet of behavioral weight reduction intervention applications. Of their research, they discovered important affiliation between self-monitoring and weight reduction was persistently discovered. Whereas these research have been all primarily based on self-reports (which may create room for error), theres persistently a profitable hyperlink when an individual focuses on every day self-monitoring for his or her weight reduction efforts. (If you happen tore seeking to create extra wholesome habits, take a look at our listing of 21 Best Healthy Cooking Hacks of All Time.)

By administering a every day apply of getting on the size, a constant behavior of consuming a very good food plan and dropping pounds quickly adopted for these contributors. Plus, getting on the size frequently can assist an individual perceive their our bodies. Weight fluctuation is regular even every day, particularly if there are adjustments in your food plan, fluid consumption and alcohol consumption, hormone ranges, exercise stage, sickness, and extra. Even girls expertise slight weight achieve as they undergo their menstrual cycle. Getting on the size will be useful to know your physique on a deeper, scientific stage.

Story continues

Nonetheless, it is also vital to notice that for some, getting on the size every day can create an unhealthy obsession, which docs are fast to level out. If getting on the size frequently doesnt do properly on your psychological well being, it may be helpful to search out different ways in which create self-monitoring in your life. How do youre feeling? How do your garments match? Are there meals that make your physique really feel good or depart you feeling bloated and depleted of vitality?

Total, a deal with food plan and weight is a deal with total well being and feeling higher in your physique. If self-monitoring with a scale is beneficial on your weight reduction efforts and holds you accountable for reaching your targets, make it part of your every day routine. If it is not useful, discover different methods of self-monitoring that really feel good on your private targets and your well being. And if you cannot discover particular issues that give you the results you want, speaking to a health care provider or a registered dietitian is all the time one of the simplest ways to get began.

For much more weight reduction suggestions, be sure you sign up for our newsletter.

Link:
Doing This Each Day Is the Key to Weight Loss, Research Finds - KYR News

Irrespective of whether you are on a weight loss diet or not, you must have come across news related to intermittent fasting. This is the most trending diet these days to lose weight and many people around the globe have started practising it. Keeping your body under the fast state is definitely not a bad idea. However, there are a few important guidelines that need to be followed while opting for the intermittent fasting diet.We bring you a few basic tips for Intermittent fasting and also five types of foods that need to be eaten during the eating window.Intermittent Fasting Suitable For All? Dos & Don'ts For This Popular Weight Loss Diet.

Intermittent fasting is considered the best for weight loss, as the change in eating pattern can cause a change in hormone levels, which increases the release of the fat-burning hormone, known asnorepinephrine. There are different ways to practise intermittent fasting like 16:8 method, 5:2 method, alternate-day fasting, 24 hours fast once or twice in a week. The most commonly used for weight loss is 16:8, where there are sixteen hours of fasting and eating window is restricted to eight hours every day.Is Intermittent Fasting a Safe Way to Lose Weight For Women? All Your Queries about This Diet Causing Hormonal Imbalances and Infertility Answered!

During eights hours of eating window be sure to eat foods in small proportion at regular intervals. Don't have a large chunk of the meal at one go. Be sure to have complex carbohydrates as it will keep your glycogen level refilled. Fruits should also be included for fibres that will prevent constipation and other digestive issues. Intermittent fasting should not be treated as starvation, eat nutritious food during the eating window and even when your body craves for food during the fasting period, you can break itwith some healthy snack. Most importantly, avoid junk food, processed food, refined sugar and refined flour.

Five Types of Food You Should Eat During Intermittent Fasting

1. Lentils -Red and yellow lentils and other legumes like split chickpeas, black-eyed peas should be eaten during the eating window as they are rich in protein and will help maintain the muscle mass. Also, the protein and fibre content will keep the body full and reduce the level of the hunger hormone ghrelin.

2. Eggs -They are low in calories and rich in healthy fats, proteins and minerals which are essential for the body. Eggs also help increase the level of good 'HDL' cholesterol, which is good for heart health.

3. Vegetables -Green leafy vegetables like spinach, kale, cabbage and even cruciferous veggies like cauliflower, broccoli should be eaten during the eating window of intermittent fasting.

4. Fruits -Berries, apple and pears are not only rich in fibre but also consist of antioxidants which enable smooth functioning of the body.

5. Nuts and Seeds -Nuts like almonds, walnuts and seeds like flax seeds, chia seeds and pumpkin seeds should be eaten as snacks to keep the basal metabolic rate high.

Most importantly, before starting intermittent fasting, it is necessary to prepare yourself mentally. Keeping the mind occupied in some activity also avoids craving. Needless to say, while having foods, you should have control over the portion and also do some light to moderate exercise regularly for effective result.

(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)

(The above story first appeared on LatestLY on Oct 17, 2020 07:31 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).

Here is the original post:
Tips For Intermittent Fasting: From Lentils to Fresh Vegetables, Here Are Five Types of Foods You Should - LatestLY

There is a base amount of calories we all burn in a day, which is referred to as resting metabolism. This number stays relatively stable depending on the amount of movement we do each day by walking inside the house, running errands. Intentional exercise adds to the total number of calories we burn. But it needs to be understood that weight is not a simple calorie equation. Adding more movement in your daily life can help in increasing the calorie burn and thus weight loss.

Working out regularly doesn't just help with weight loss but also helps manage the blood sugar levels. A study conducted in 2016 found that walking 10 minutes after each meal helps in lowering the blood sugar level in people suffering from type 2 diabetes. Walking 10 minutes after having a meal is more beneficial than walking for 30 minutes during any other time of the day.

Follow this link:
The best time to walk for weight loss - Times of India

The recent pandemic has turned everyones world inside-out, and for those living and working at home, stresses have been mounting, along with extra weight (ever hear of the COVID-19pound weight gain?) Its a given many are turning to comfort foods in a time of crisis.

Lvovski, too, has been navigating the current pandemic, but hes been staying the course and keeping his weight under control with excellent meals and exercise programs. It should be noted Lvovski found the Paleo program, not a diet, but a lifestyle, was the perfect fit for him, but anyone looking to lose weight should check with their doctor first for guidance and recommendations.

We recently reached out to Lvovski to talk about his past weight struggles, and what he would recommend for those looking to get back into a healthy eating frame of mind, especially during these tough time.

Q: Did you have a weight problem your whole life?

A: Im 34 years old and yes, I struggled with being overweight for as long as I can remember. On the night of my 27th birthday, that all changed (his blog details how he ultimately lost weight and gained a new sense of self-worth.)

Q: At your heaviest, what did you weigh?

A: I weighed 255 pounds. The kicker was I was only 19 years old and had a body fat percentage of around 40%.

Q: How many times do you think you have dieted in your life?

A: I honestly couldnt tell you. I tried every diet in the book and failed each of them twice.

We apologize, but this video has failed to load.

Q: What was the one thing that galvanized you into making the change that has resulted in your weight loss?

Read the original:
Chef shares inspiring words about weight loss and healthy eating - Toronto Sun