Category Archives: Lose Weight Fast

If youve been attempting to lose weight, youre probably sick of hearing general suggestions like, Eat healthier. What does that even imply, in all honesty? Additionally, there are a variety of fraudulent weight reduction solutions available that promise to assist you in losing weight quickly. First and foremost, you should never set weight loss as your only objective. The optimum outcome must be weight loss in addition to an increase in general health and fitness. You may lose weight and improve your overall health with the 5 really simple diet programs that are listed here.

1. Vegetarian diets

One of the simplest diets is a flexitarian one, sometimes known as a plant-based diet. The two most common types of plant-based diets are vegetarian and vegan diets. Avoiding animal products and byproducts is the main objective.

2. Alternate-day fasting

Its possible that you have heard about intermittent fasting if you have been seeking for weight-loss diet programs. This eating plan alternates between periods of fasting and eating. Intermittent fasting comes in a variety of forms.

3.Low-carbohydrate diets

Low-carb diets are among the most popular weight-loss diets available today. Low-carb diets come in a variety of forms.

4.The DASH diet

The Dietary Approaches to Stop Hypertension (DASH) diet,sometimes referred to as the DASH diet, is a systematic eating plan that is especially created for the treatment and prevention of high blood pressure, usually referred to as hypertension.

5.The Mediterranean eating plan

The Mediterranean diet is the best option if youre seeking for a weight-loss and health-boosting diet. This diet is great for boosting immunity, extending life, and giving you a healthy, well-fed bodyin addition to helping you control your weight.

Source: pinkvilla

Also Read: I dealt with hormonal issues, couldnt lose weight earlier even when I wanted Vidya Balan at IAA Voice Of Change event

Go here to read the rest:
5 Simple Diets To Lose Weight And Improve Your Health - IWMBuzz

Losing weight is something many people battle with as they try various diets and exercises to help shed some pounds.

However, there is a lot of information regarding weight loss that can lead to unsuccessful weight loss and downward spiralling morale.

In hopes of reducing the confusion and making the journey easier, fitness experts at TotalShape.com, have revealed the truth behind the most common myths about weight loss.

READ MORE:Tributes pour in for 'kind and caring' son of Kerry GAA legend Mick O'Dwyer following heartbreaking loss

Here's what they had to say.

Carbohydrates, proteins, and fats are the essential macronutrients that have to be a part of any healthy and sustainable diet.

Carbohydrates play a very important role in your body and are a major source of energy for your body, and they allow it to function properly.

They can be both simple and complex, and what you want to do is limit your intake of simple carbohydrates.

These are found in processed foods, and because of their simple chemical structure, they spike your blood sugar levels.

On the other hand, complex carbohydrates are processed more slowly, which means that they provide sustained energy with no sudden spikes in your blood sugar levels.

Skipping meals and snacks is not the solution for several reasons.

For one, not eating when you are hungry leads to irritability, dissatisfaction, and inevitably to binging.

When you are hungry, your body automatically slows down your metabolism as a way to ensure survival through an extended period of starvation.

Rather than ignoring your hunger, you should eat mini-meals and nutritious snacks every 3 to 4 hours throughout the day.

Try including high-quality protein and different kinds of vegetables in every meal.

Putting all your efforts into exercise is a waste of time and will lead to no results in the long run.

However important physical activity may be, not only for losing weight but for general well-being as well, nutrition is the key factor.

Workouts account for only a small percentage of calorie burning, so what it comes down to is the quality of food you consume.

Both diet pills and weight-loss surgery are extremely risky and often dont give the desired results.

Diet medications are ineffective and can cause serious harm to your body; high blood pressure, fast heart rate, and other heart and lung problems are common side effects.

Weight-loss surgery can be effective for highly obese individuals, but it takes serious preparation, and not everyone is a suitable candidate.

Fat is an essential macronutrient which has a unique role in your body. It helps the proper functioning of your cells, keeps you warm, and supplies you with energy. It is also important for your brain and skin health.

Incorporating low-fat foods such as avocados, nuts, seeds, and olive oil into your diet will support your weight loss.

These unsaturated fats make you feel fuller for longer, thus reducing your food cravings.

Your weight loss journey is not a reflection of your character, and not achieving your goals is not proof of your lack of willpower, motivation, or work ethic.

More and more research proves that factors such as genetics and environment also play a role in your weight gain or loss, meaning that while it is easy for some people to influence their weight, it can be very difficult for others.

Although they may be an appealing accessory, studies indicate that they have no significant effect on the outcome of your weight-loss journey.

In fact, a study from 2016 which monitored its participants who were trying to lose weight for two years showed that those who used fitness trackers dropped around 7.7 pounds, while those who didnt dropped an estimated 13 pounds.

This one is not entirely false. Proteins are essential nutrients, and they keep you full, help repair and build your tissues, and coordinate bodily functions.

Although some studies suggest that higher protein intake can contribute to weight loss, it is debatable just how much protein your body actually needs.

Protein needs differ for everyone, depending on age, gender, degree of physical activity, and whether you are pregnant or nursing.

Instead of obsessing with grams, focus on choosing nutrient-dense, lean sources of protein like lentils, tofu, eggs, and poultry.

Weve all heard the famous Use the stairs instead of the elevator. Although choices like this are not bad, they will also not have any major impact on your weight loss.

Taking the stairs will often get you faster to your destination instead of the elevator, and it is certainly beneficial to get that extra physical activity during your day, but this will not impact your long-term weight loss in any significant way.

All the information about weight loss can be overwhelming, especially if you are at the beginning of your weight-loss process.

If excluding all processed foods from your diet and exercising every day are major changes to your routine, it is going to be very difficult to implement them, and this always leads to burnout, lethargy, loss of motivation, and a sense of failure.

Instead of trying to change your whole life in a day, start by adopting small habits that work well with your lifestyle.

READ NEXT:

Get breaking news to your inbox by signing up to our newsletter

Here is the original post:
Exercise, strict dieting and other weight loss myths debunked by fitness expert - Irish Mirror

You may already know a lot about the benefits of a ketogenic diet, and you might have even followed it with positive outcomes. However, without knowing one piece of critical information, this diet can be harmful to your health. The key point is for how long you should follow the ketogenic diet. Some people view the ketogenic diet as the healthiest diet and choose to keep it for life, which may entail some serious risks.

The ketogenic diet is regarded as a very effective way to lose weight quickly. It differs from the general diet in that the ketogenic diet has two major features, including high fats and very low carbohydrates.

The percentages of dietary calories in a keto diet are approximately 70 to 80 percent from fats, 5 to 10 percent from carbohydrates, and 10 to 20 percent from proteins. Sometimes, the lipids in a ketogenic diet even provide as much as 90 percent of the daily calories.

If we use the daily dietary intake of 2,000 kcal as the standard, a ketogenic diet requires that the carbohydrate intake should be between 20 to 50 grams, and not exceeding 50 grams. This means a strict control of carbohydrates. As you may know, a medium-sized banana has 27 grams of carbohydrates.

When the daily intake of carbohydrates is restricted to less than 50 grams, insulin secretion will be significantly reduced. When the availability of carbohydrates is low, and the storage of glycogen is depleted, the body is forced to undergo certain metabolic changes, such as gluconeogenesis and ketosis.

Gluconeogenesis is the endogenous production of glucose, and this process occurs primarily in the liver. The liver uses other substances, such as lactic acid, glycerol, and amino acids, to make glucose.

When endogenous glucose is also unable to meet the bodys energy needs, the body begins to use fats to produce ketone bodies to replace glucose as the bodys energy source.

During ketosis, blood sugar is relatively low, and relatively little insulin is secreted. This corresponds to a decrease in the storage of glucose and a decrease in fat production. At the same time, other hormonal changes can stimulate the breakdown of fats and convert them into ketone bodies, which accumulate in the body. This metabolic state is called nutritional ketosis. In the state of nutritional ketosis, the energy demands of organs and tissues are primarily met by ketones and fatty acids. Nutritional ketosis is considered relatively safe for a certain period of time.

Ketone bodies, also known as super fuels, when compared with glucose, produce more energy, that is, adenosine triphosphate (ATP). This allows the body to produce energy efficiently even in caloric deficits. Ketone bodies can supply energy to the heart, muscle tissues, and kidneys; and they can also cross the blood-brain barrier to provide some alternative energy for the brain.

As the state of nutritional ketosis continues, the sense of hunger subsides, and the overall caloric intake decreases, which helps to further reduce weight. Compared with a low-fat diet, another benefit of the ketogenic diet for weight loss is that it can maintain the basal metabolism without consuming a lot of muscle.

Experiments have also proven that in addition to being a good energy source for the body, ketone bodies can also reduce free radical damage, enhance endogenous antioxidant capacity, and reduce inflammation, with positive impact on longevity and health.

In recent years, the ketogenic diet has been receiving more and more attention and admiration. In addition to effective weight loss in a short period of time, it has also shown to improve a series of indicators in the human body, such as reducing blood lipids in a short period of time.

The best duration of a ketogenic diet is about 6 to 12 months. After this period of time, especially after two years, the diets positive effects may no longer be obvious.

A general review published in Obesity Reviews conducted an overall study of low-carbohydrate diets. It discovered that during the first 6 months and between 6 to 11 months, various obesity- and ill-health-related indicators dropped significantly.

Between 6 to 11 months, direct indicators of weight loss such as abdominal circumference, weight, and fasting blood sugar continued to decline. However, the BMI and blood insulin levels stopped falling and stagnated. The diets soothing and regulating effects on blood pressure also weakened.

When entering the period between 12 and 23 months, except for the fasting plasma glucose index, which is still declining, most of the other indicators have stopped falling, and they even started to rise. By 24 months, many indicators approached zero change, and the fasting plasma glucose index even increased.

Institutions such as the University of Florida have further studied the impact of the length of the ketogenic diet on health.

The study found that during the first 6 to 12 months, decreases in blood pressure, triglycerides, and glycosylated hemoglobin, as well as increases in high-density lipoprotein cholesterol (good cholesterol), and weight loss could be observed.

However, after 12 months of following the ketogenic diet, these effects typically disappeared.

The ketogenic diet allows the use of some healthy unsaturated fats such as nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. However, in addition, people are also encouraged to consume saturated fats in palm oil, coconut oil, lard, butter, and cocoa butter in large quantities.

Compared with a low-fat diet, following a ketogenic diet for too long may lead to abnormal health indexes, such as low-density lipoprotein cholesterol, which is an increase in blood lipids that can lead to the development of atherosclerosis and increase the risk of cardiovascular diseases.

The researchers conducted experiments to compare 12 relatively convincing low-fat diets and the ketogenic diet, with 1,258 participants. The experiment durations all reached or exceeded 12 months. The results showed that following a low-carb ketogenic diet for up to a year resulted in significantly higher blood lipids than a calorie-restricted low-fat diet.

At least, the ketogenic diet has relatively little regulatory effect on blood lipids, and it may even increase blood lipids.

In addition, some people may not be able to control their carbohydrate intake at 5 to 10 percent when implementing a ketogenic diet. Instead, their carbohydrate intake is more than the standard, while their fat intake is relatively reduced, and their protein intake remains similar but at relatively low levels. The problem with this diet is rising blood lipids.

For instance, a study published in the Journal of the American Medical Association (JAMA) showed that compared with those who followed a low-fat diet, those who followed a low-carbohydrate diet (the proportions of carbohydrates, fats, and proteins were 30, 45, and 23 percent, respectively) had significantly elevated blood lipids. The people in the low-fat diet group (the proportions of carbohydrates, fats, and proteins were 48, 29, and 21 percent, respectively) did not have this problem, and their blood lipids were reduced.

The scientists explanation is that low carbohydrate intake inhibits insulin production, which in turn inhibits the action of some enzymes, while stimulating the production of other enzymes, thus unintentionally raising blood lipids, which may promote atherosclerosis.

Currently, there are few conclusions about the long-term effects of the ketogenic diet on the human body. Through animal experiments to simulate the effects of long-term intake of ketogenic diets on the human body, it was found that long-term ketosis may lead to metabolic acidosis, anemia, and reduced antioxidant levels.

The study found that some physical indicators of the rats that followed the keto diet for 60 consecutive days had worsened, and 60 days in adult lab rats is equivalent to 4 years in humans.

Among them, one distinctive change is that the ketogenic diet increases the ketone bodies in the rats blood; their blood pH values drop, and acidosis occurs in them. In addition, the rats developed anemia, with significantly lower red blood cell and hemoglobin counts.

Long-term ketogenic diets also aggravated lipid peroxidation in the liver and kidneys. At the same time, there is a decrease in superoxide dismutase (SOD), a substance that represents the antioxidant level in the blood.

U.S. News & World Report invited a number of experts to rate the worlds top 40 diets. While the ketogenic diet ranks 4th in the best diets for quick weight loss category, it ranks only 19th in the best diets for weight loss category. And it ranks 35th on both the best heart-healthy diets and the easiest diets to follow categories. It ranks 37th in the best diets overall category; and in the best diets for health category, the ketogenic diet actually ranks the lowest.

The ketogenic diet severely restricts carbohydrate intake, so many vegetables, fruits, and grains are removed from the menu. This can lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, vitamin B, and vitamin C.

Restricted grains and legumes are rich in fiber. Losing these sources of fiber, in addition to increasing the risk of cardiovascular diseases, may also affect intestinal function and lead to constipation.

The human brain needs the sugar from healthy carbohydrates to function well, and a low-carb diet can create irritability.

In addition, long-term side effects of the ketogenic diet may include hepatic steatosis, kidney stones, hypoproteinemia, and vitamin deficiency.

Remember to check in with how youre feeling on any diet plan.

Continued here:
How Long Should I Really Stick to the Keto Diet? - The Epoch Times

Before he was the Republican candidate for Pennsylvanias open U.S. Senate seat, Mehmet Oz was a celebrity heart surgeon with a line of communication into thousands of households.

His popular television program, The Dr. Oz Show, sometimes promoted well-accepted health advice for instance, he once hosted a renowned scientist to debunk the myth that the mRNA COVID-19 vaccines alter our DNA.

But other times, he used his platform to offer misleading or downright untrue medical advice.

His past claims about fat-burning supplements and weight-loss miracle drugs have drawn criticism from doctors, patient advocates, and political opponents.

Oz exploited the hopes and fears of his viewers by promoting unproven, ill-advised, and at times potentially dangerous treatments, wrote one such group, Real Doctors Against Oz, in an open letter posted online in August and updated earlier this week. The group of doctors, has been campaigning for Ozs Democratic opponent, John Fetterman.

Rachel Tripp, a spokesperson for Oz, dismissed challenges to his medical expertise.

He has designed devices that have made healthcare more affordable and safer, written eight New York Times best sellers, and hosted the number one health show in the world, which has inspired millions to take charge of their healthcare, Tripp said in an email. John Fetterman is a radical liberal supporting government takeover of healthcare.

Here are some of the claims that have earned the Penn-educated, NY Presbyterian-Columbia Medical Center cardiothoracic surgeon such notoriety:

Oz was among the medical experts to tout hydroxychloroquine, the malaria drug pushed by former President Donald Trump as a treatment for COVID-19, despite insufficient evidence. After studies found the drug did not provide any benefit for treating COVID-19, Oz dialed back his endorsement, saying people should wait for more substantial evidence from trials.

A congressional report released in August mentions Ozs advocacy for hydroxychloroquine, and details emails he sent to senior White House officials, including Trumps son-in-law and adviser, Jared Kushner, urging them to push the Food and Drug Administration for studies of the drug in 2020.

Oz also owns shares of the companies that were supplying hydroxychloroquine, CNBC reported in September.

Oz featured several products on his show purported to melt belly fat with little evidence that they work. In 2014, he was hauled into a U.S. Senate panel hearing to address his claims that green coffee extract was a miracle weight-loss supplement.

Companies that made the supplements used their spots on Ozs show to further promote their products.

Oz told senators he promoted such products because he felt his job was to be a cheerleader for the audience.

When they dont think they have hope, when they dont think they can make it happen, I look everywhere, including in alternative healing traditions, for any evidence that might be supportive to them, he said.

A small study in India suggested the extract helped people lose weight quickly, but it was later retracted after a Federal Trade Commission complaint that the green coffee manufacturer Applied Food Sciences had paid researchers to conduct the study and that data had been manipulated.

Companies that advertised green coffees weight-loss benefits based on the flawed study agreed to a $9 million settlement with the FTC to refund 200,000 consumers who had bought the products based on false advertising.

Oz also helped popularize a supplement made from garcinia cambogia, a tropical fruit that resembles a small, yellow pumpkin. The hydroxycitric acid found in the fruits rind is supposed to slow fat buildup and increase serotonin, making people feel less hungry. But studies have not found the extract to have any significant effect on weight loss.

Regardless, Oz promoted the product on his show as a revolutionary fat buster that could help people lose weight without diet or exercise.

Ozs financial disclosures have shown he has ties to some of the supplements he promoted on his show. In a 2015 letter urging Columbia University to rescind Ozs faculty appointment, a group of doctors accused him of an egregious lack of integrity by promoting quack treatments and cures in the interest of personal financial gain. The letter did not offer any evidence that Oz accepted money in exchange for promoting a product, and the television host has said he did not earn a commission from any product featured on his show.

READ MORE: What are supervised injection sites, and why are they an issue in Pennsylvanias U.S. Senate race?

Oz came to Philadelphia in 2017 to film a segment on the citys El Campamento, a former heroin camp along a Conrail-owned strip of land in Kensington. He called the camp the festering epicenter of the heroin crisis, drawing national attention and outrage. Later that summer, Philadelphia officials dismantled the encampment but residents and advocates criticized the clearance, saying the city didnt offer people with addiction adequate treatment or housing options, and contending the clearance contributed to larger, more visible encampments throughout the neighborhood.

Oz returned to Kensington in September, during a campaign stop in Philadelphia. He plucked a needle off the sidewalk, rhetorically asked where the police were and if theyre allowed to do their job, and left with four people from the neighborhood to take them to a treatment center that provides detox services.

See the rest here:
What science says about the fat burners and other gimmicks Oz promoted on his TV show - The Philadelphia Inquirer

Wellness & FitnessMonday October 10 2022

A session at Corporate Health Gym, Vision Plaza in Nairobi on October 8, 2022. PHOTO | JEFF ANGOTE | NMG

Aerobic exercises come in different forms and shapes from running, walking, jogging, swimming, and biking. Then there is step aerobics.

Step aerobics, however, is not your ordinary aerobics. It is a classic high-intensity cardio workout that involves stepping on and off cardio equipment.

Step aerobics trainer Philip Luchebeleli says steps aerobics is an intense entire-body cardiovascular workout involving using steps during training.

He explains that the workout comes in different forms and though intense, combines effectiveness and fun in the process.

If you want to shed fat fast, take up step aerobic exercises for weight loss. Step aerobics make it more effective and fun as it boosts mood and energy levels, he says.

Just like aerobic exercises, step aerobics is a great way to lose weight through burning calories, improving lung capacity, and increasing heart rate while also boosting metabolism and kick-starting the bodys normal rhythm and functioning.

This as the moves involved work on the legs, upper body, and core, building strength and flexibility in the process as well as improving a persons balance, coordination, and agility leading to improved overall fitness and individual's cardiovascular health.

One needs to be patient as there are moves and terms that one needs to master. If you are overweight, you have to gradually increase the duration of the sessions as you build your fitness, advises the trainer.

He says that step aerobics is becoming popular with fitness enthusiasts with beginner, intermediate and advanced classes made available to cater to all types of individuals.

A few years ago I used to have a few step classes but now I am being called to many gyms. I dont even have free days, says the trainer.

However, to maximise results, one has to be consistent because skipping any session will mean that an individual will have to start from zero on resumption.

The trainer adds that one therefore also has to be patient, focused and consistent to learn the moves and avoid getting injured.

Depending on an individuals objective, if you just want to keep fit then three times a week is fine but for losing weight five days in a week is recommended, says Luchebeleli.

Workout is only 30 percent of the work but food intake accounts for the rest. An individual should observe a clean diet and give him or herself between three and four months to start seeing results, he adds.

This involves standing in front of a step box and marching along with the music beats as one places the right foot on the step and then the left one.

V-Step For this, place a step box in front of you then place the right foot on the step box in a diagonal direction. Place the left foot on the step box in the left diagonal direction with the feet wider than shoulder-width apart. Place the right foot on the ground in its initial position and then the left foot.

Charleston Place the left foot on the step box in front of the right leg then lift the right foot off the floor, lean back a little, and kick the right leg. Place the right leg back on the floor and then place the left foot on the floor and repeat from step one.

Repeater This involves standing with your feet close together and then placing the left leg on the step box diagonally to the right. After, lift the right leg off the floor, bend the knees, and kick up but do not crunch. Place the right foot back on the floor. Then, place the left leg on the floor. Place the right leg on the step diagonally to the left before lifting the left leg off the floor, bend the knees, and kick it up.

Place a step box on your right then step on the step box from the right and get down on the left. Step on the box from the left and get down on the right 20 times.

Begin standing sideways to the step, step up with the right foot and then turn as you bring the left foot up onto the step. Step down with the right foot and bring the left foot down to meet the right.

While performing the moves, Mr Luchebeleli advises that a person should maintain good posture and alignment by gently engaging the abdominals and gluteal muscles.

One should also not use slippery step surfaces, adjust the height of the steps depending on the level of fitness and skills, step softly and take small steps not more than one shoe length away from the platform.

He further recommends that one should get the right sports shoes as there are specific shoes for step aerobics where the soles have to be very soft so that when stepping they can bounce up and down.

The trainer says that the way one steps is key, advising that while stepping up, only the ankles and not the waist should bend and the entire foot should be placed on the step without any part hanging over the edge.

The tempo of the music you are using should not be very fast as one can run the risk of missing the steps and falling hence injuries. In class, do not depend on your neighbor by copying what they are doing. Focus on the trainer and do what the trainer is doing.

[emailprotected]

Read more:
Simple fun ways to shed that stubborn weight fast - Business Daily

Isabel Vickers, 54, an elderly care matron at an NHS practice in Leeds turned to Ultimate Performance to help her transform her body. She originally weighed 11.5 stone (73.2kg) but dropped to 8.9 stone (57kg) with the help of a personal trainer and meal plan. She told Express.co.uk all about her weight loss journey.

Speaking about her life before weight loss, Isabel explained: I love fashion. I love clothes. But Id stopped shopping because whenever Id try clothes on, I would feel rubbish squeezing into size 14 clothes or getting size 16 clothes because theyd be more comfortable. So, I just stopped shopping because it was pretty depressing.

But now, Isabel experiences pleasure when going into shops and trying on size eight and size 10 clothes.

She added: I can pull on a pair of jeans and they feel comfortable. In fact, its been really lovely buying a whole new wardrobe of size eight and size 10 clothes. Im even pinching my daughters clothes!

But it wasnt an easy journey to lose 2.6 stone. Heres how she did it.

Isabel revealed her motivation for wanting to transform her body: My motivation was my experiences of Covid, and working on the frontline with elderly patients as a matron throughout the two lockdowns.

I was very focused on keeping them safe, and Id put myself on the back burner. I was working very long hours, I was very stressed, and I felt totally frazzled, burnt out and exhausted. I turned to comfort eating to help me get through those very difficult months while we were in lockdown and I was working really long hours 60/70-hour weeks.

READ MORE:Diet expert shares 4 foods to avoid to lose weight during menopause

I was exhausted from the extra hours I was working, and as a result, I was eating too much fat, drinking too much alcohol, and just not moving my body.

Things came to a head after Christmas 2021, I was the heaviest Id ever been at 12 stone. I felt terrible. I was in a really bad place, my mood was low and I felt really unfit and really unhealthy. So I knew I needed to do something major.

Ive always believed in healthy eating, in looking after yourself and exercising. When I was younger, I went to the gym and Ive also been a dancer. I love feeling active. But my experience of Covid and the weight gain you experience as a middle-aged woman was very dramatic, she added.

Ive always been intrigued by weight training. Ive always loved the idea of lean, strong women of being able to lift weights. But I just didnt have the confidence. I didnt know what to do, I have always wanted to do lunges and deadlifts, and have muscle and definition, but I thought Im probably past it at my age. I was wrong!

The NHS worker revealed it took her five months to reach her initial target weight of nine stone, and she then sent another target of eight stone 10lbs, which she achieved after a further month.

I initially signed up for three months, but I was enjoying the programme at U.P. so much and getting amazing results, I decided to do a further three months and encouraged my husband Wayne to do his own transformation programme as well, she said.

I worked with my trainer Liam, three times a week, and he set me a target of 12,000 steps a day.

DON'T MISS...Kate Middleton and Meghan Markle wear same ring with key difference[STYLE]Correct method to cook 'perfect' rice according to an expert[EXCLUSIVE]Clean a filthy rug in minutes with easy step by step guide[VIDEO]

My gym programme consisted of working on form and engaging my core in all movements, in particular, perfecting lunges and deadlifts and increasing weights as my strength increased.

I did upper body work with machines and free weights. Doing a barbell squat was a real high moment for me - I had always wanted to have a go at this in the gym, but never had the confidence or any idea how to do it safely and with good form, but with expert coaching, this particular exercise was one I enjoyed and felt a real sense of accomplishment.

The pendulum machine was a real challenge, but the results were definitely worth it.

Pushing the prowler along the red carpet was always tough, but again the encouragement from Liam always helped me to dig in deep and give it my best effort.

As for her diet, Isabel said: I planned my meals using the Ultimate Performance app which helped keep me on track and my calorie intake for the day was set in deficit, and the main focus was hitting protein, fats and carbohydrate goals.

I made healthy meals with lean protein and plenty of vegetables and healthy fats the staple of my diet, and this is a habit I continue to do.

It is now my lifestyle to be lean and clean healthy eating. I no longer feel the need to comfort eat, but choose foods which keep me feeling full and energised, which are fresh and easy to prepare and full of good nutrition. Planning my food and prep for the week is just something I do now. Its part of my life.

READ MORE:Kate Middleton diet: The Duchess' diet plan she follows to stay slim

I enjoy treats and eating out and the occasional cocktail, but using a food app helps to keep me on track and maintain my goal weight which I have worked hard to achieve.

As for whether there was a specific area of the body she wanted to target, Isabel commented: I particularly wanted to get a strong and lean core as this was an area I was very unhappy with, and I carried a lot of body fat on my abdomen due to high fat and high carb foods I over indulged in.

I was amazed at how the body fat melted away week after week. I did not think it was possible in my 50s to achieve this, and now I have my waistline back, which feels lovely.

As for why Isabel chose Ultimate Performance to help her lose weight, she explained: I was flicking through Instagram one day and I came across someone who was a similar age to myself. She was from Mayfair, and she looked amazing. Her story was pretty much like mine.

She looks incredible now! She said the experience was transformational, and that she felt really nurtured, and for her confidence it was amazing. So, when I saw there was a U.P. in Leeds, I spoke to the gym manager, Owen, and was then partnered with my trainer, Liam, and I havent looked back since.

The environment U.P. fosters is one very focused on the clients needs and supports. My trainer, Liam, was very much focused on being safe, not suffering any injuries, and form. But its a partnership, you feel like youre working in partnership with your trainer and that builds your confidence. Its a centre of excellence everyone supports each other, and everyone is so professional, she added.

Isabel also shared her biggest challenge and proudest achievement.

Initially, the first two weeks were challenging, in terms of a new diet, prepping your food, being organised and juggling a full-time job, she said. But I spoke to my trainer, Liam, got my head down, got on with it, did my shopping, and prepped my meals.

I was pretty exhausted for the first couple of weeks, but then I started to see the results, which gave me the motivation to continue. After a month to six weeks, I knew this was the lifestyle I wanted to continue with.

When I compare my lifestyle now to when I first walked through the doors at U.P., it really has been transformational. Its not just one or two things - its my whole well-being, my mental health, my motivation. I feel like Ive got my mojo back. Im energised. I feel strong. Im Isabel again, she remarked.

Day-to-day activities are more enjoyable. Im really excited about future holidays because Im fitter and healthier. Ive got a gorgeous dog, Ziggy, I got during lockdown, and I love going out with him. Physically, mentally, and spiritually, I feel in such a good place.

Looking back, I think I was quite depressed. I didnt realise it until I started to feel better. Eating healthy, exercising, moving, and learning something new like weightlifting was very motivational. The changes Ive seen in the last six months have been dramatic. It has been so empowering.

But losing weight has not only impacted her life, weight training has given her confidence and strength.

When Im out walking and getting my steps in, I can power up hills. Before, that would have been pretty hard work and I wouldnt have enjoyed it. Now, Ive got the strength to push through and I see steps as a challenge to run up rather than go at a leisurely pace, she said.

I was pretty conditioned to things like WeightWatchers and Slimming World, as thats what Id done in the past. Things like avocados, nuts, protein bars, whey protein and supplements were frowned upon and not encouraged. Ive now learnt about macronutrients and good fats, the balance of food, how to energise myself and what to eat before and after a workout.

Isabel also had some advice for anyone else in her situation: I think for women of my age, and for women in general, the media are all about accepting the middle-aged spread post-menopausal. The message is that should accept high body fat around your middle.

One of the major things Ive discovered and learned at U.P. is that you dont have to accept it. You can achieve the shape and the condition of the body that you want. You do the graft, do whats asked of you, keep focused on your goals and you get the results.

The words that come to mind are empowering and liberating. Its about the individual and what your goals are. I would definitely encourage women to start lifting weights. I have gotten far more from weight-lifting than any HIIT session Ive ever done.

In terms of strength, and fitness, I feel in the best shape of my life at 54. I feel good. I feel very strong. I never thought my abdomen would get firm again. I thought it was something Id have to accept. But my core strength and core stability is strong its all about the core!

See original here:
'Lost 2.6st!' Woman amazed by weight loss programme that saw her body fat melt away - Express

Obesity is a serious health concern in the United States that affects almost 42 percent of the population, according to the Centers for Disease Control and Prevention. If left untreated, the medical condition can cause major health issues and even death. Harvard T.H. Chan School of Public Health states, "Obesity causes or is closely linked with a large number of health conditions, including heart disease, stroke, diabetes, high blood pressure, unhealthy cholesterol, asthma, sleep apnea, gallstones, kidney stones, infertility, and as many as 11 types of cancers, including leukemia, breast, and colon cancer. No less real are the social and emotional effects of obesity, including discrimination, lower wages, lower quality of life and a likely susceptibility to depression. a condition that affects." Eat This, Not That Health spoke with Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies who shares what to know about obesity and when to get help. As always, please consult your physician for medical advice. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Mitchell says, "Weight has become a controversial topic in recent years, with some people wanting to talk about it openly and others feeling triggered or flat-out refusing to address it. Regardless of where you lie in the debate, weight is still an important subject. After all, our weight impacts our physical health in various ways. It can affect our energy levels, ability to move and exercise, and mood. As such, it's essential to be mindful of our weight and to make sure that we are at a healthy level. This doesn't mean that we need to be obsessed with our weight or constantly dieting; instead, it simply means being aware of how our weight affects our overall health and wellbeing."

Dr. Mitchell states, "Anyone who has stepped on a scale knows that weight is simply a number. But for many, that number can be a source of anxiety and shame. When it comes to medical weight, however, the numbers are much more than just a number on the scale. Doctors use a calculation called the body mass index, or BMI, to determine if someone is at a healthy weight. BMI considers height and weight and provides a more accurate picture of someone carrying too much body fat. For example, a BMI of 25 or higher is considered overweight, while a BMI of 30 or higher is considered obese. However, it's important to remember that BMI is just a tool and doesn't consider factors like muscle mass or bone density. As such, it shouldn't be used as the sole determinant of whether someone is medically overweight."6254a4d1642c605c54bf1cab17d50f1e

Dr. Mitchell explains, "Being overweight comes with several health risks. One of the most common is type 2 diabetes, which occurs when the body becomes resistant to insulin or doesn't produce enough. This can lead to high blood sugar levels, damaging the gums, nerves, and blood vessels. Being overweight is also a significant risk factor for heart disease. Extra weight strains the heart and can lead to high blood pressure and coronary artery disease. Additionally, being overweight increases the likelihood of developing certain types of cancer, such as endometrial, breast, and colon cancer. Thankfully, many ways to reduce the health risks of being overweight include eating a healthy diet and exercising regularly. By making lifestyle changes, it's possible to improve your health and reduce your risk of developing severe medical conditions. As any doctor will tell you, being overweight has many health risks. From heart disease and diabetes to joint pain and respiratory problems, carrying extra weight can seriously impact your health. Here's three signs that indicate you're overweight."

According to Dr. Mitchell, "If your clothes feel tighter than usual, it could signify that you have gained weight. Although many other factors can cause clothes to feel close (such as bloating or water retention), excess weight is often the most common culprit. When you gain weight, your body stores the extra calories as fat. This fat can build up anywhere on your body, including around your waist, hips, and thighs. As this fat increases, it can cause your clothing to feel tighter and less comfortable. If you suspect that you may be overweight, speak with your doctor. They can help assess your weight and guide you on how to lose any excess pounds. If you find yourself constantly pulling at your clothes or buying new clothes in larger sizes, it may be a sign that you are carrying too much weight."

Dr. Mitchell tells us, "Being overweight can take a toll on your body in many ways. One of the most common complaints from people who are overweight is fatigue. Carrying around extra weight can make it challenging to get enough restful sleep at night, and the added strain on your body can make it hard to feel energetic during the day. Even simple tasks like walking or climbing stairs can become more strenuous when carrying excess weight. If you are constantly tired, especially after physical activity, it could be a sign that you need to lose weight. In addition to fatigue, being overweight can lead to other health problems such as high blood pressure, diabetes, and joint pain. If you are concerned about your weight, talk to your doctor about ways to lose weight safely and get back to feeling your best. Being overweight can lead to fatigue, as your body has to work harder to move around."

"When you are overweight, your heart has to work harder to pump blood throughout your body," Dr. Mitchell shares. "As a result, you may experience shortness of breath after exertion (such as going up a flight of stairs). This is because your heart cannot supply enough oxygen to your muscles. In addition, being overweight can also lead to sleep apnea, which can further reduce the amount of oxygen that reaches your muscles. So, for example, if you are struggling to breathe after even moderate exertion, it is a good idea to talk to your doctor about your weight. They will be able to give you more information about how being overweight affects your health and what you can do to lose weight. If you find yourself panting after climbing a flight of stairs or going for a walk, it could signify that you are overweight and out of shape."

Dr. Mitchell says, "If you are overweight, you may be feeling frustrated and helpless. But there are many ways to get help and achieve your weight-loss goals. First, you can talk with your doctor. They can assess your situation and recommend a treatment plan that is right for you. Another great resource is a Registered Dietitian (RD). RDs are nutrition experts and can help you create a healthy eating plan that fits your lifestyle. They can also guide portion control and tips for making healthy food choices. Many online resources and support groups are also available, which can provide motivation and inspiration. There are also prescription medications for weight loss. Some people are skeptical, but in my clinical experience, they are often very effective, especially when coupled with a proper diet and exercise. So if you are struggling with your weight, know that you are not alonehelp is available. You can reach your goals and improve your health with the right resources."

Dr. Mitchell says this "doesn't constitute medical advice and by no means are these answers meant to be comprehensive. Rather, it's to encourage discussions about health choices."

Read more here:
Sure Signs You are Medically "Overweight" and Need Help Eat This Not That - Eat This, Not That

Protein is found in every cell and tissue in the body. While it has many vital roles in the body, protein is crucial for muscle growth because it helps repair and maintain muscle tissue.

The current recommended dietary allowance (RDA) to prevent deficiency in minimally active adults is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, newer research suggests individuals trying to build muscle need more than this.

Consuming less protein than the body needs has been linked to decreased muscle mass. In contrast, increased protein intakes above the RDA may help increase strength and lean body mass when paired with resistance exercise.

Protein is made up of amino acids that act as building blocks for cells and tissues in the body. There are 20 amino acids that combine to form proteins.

While some can be synthesized by the human body, others cannot. The nine amino acids that the body cannot make are called essential amino acids. These must be obtained through diet.

When a person eats protein, it is digested and broken down into amino acids, which are involved in many processes in the body, including tissue growth and repair, immune function, and energy production.

Like other body tissues, muscle proteins are continuously broken down and rebuilt. In order to build muscle, a person must consume more protein than what is broken down. This is often referred to as a net positive nitrogen balance, as protein is high in nitrogen.

If a person is not consuming adequate amounts of protein, their body tends to break down muscle to provide the body with the amino acids needed to support body functions and preserve more important tissues. Over time, this can lead to decreased muscle mass and strength.

Lastly, the body uses amino acids for muscle protein synthesis (MPS), the primary driver of muscle repair, recovery, and growth after strenuous exercises.

According to the 2020-2025 Dietary Guidelines for Americans, most healthy adults over 19 years old should get between 10-35% of their daily calories from protein. One gram of protein provides 4 calories.

This means that a person who eats 2,000 calories per day would need to consume between 50 and 175 grams of protein per day.

The current RDA of 0.8 g per kg of body weight for protein is based on the amount required to maintain nitrogen balance and prevent muscle loss. However, extending these recommendations to active individuals who are looking to build muscle may not be appropriate.

When it comes to building muscle mass, the ideal amount of daily protein a person should consume varies depending on several factors, including age, gender, activity level, health, and other variables.

However, several studies have given us a good idea of how to calculate the amount of protein adults need for muscle gain based on body weight.

While most studies agree that higher protein intakes are associated with improvements in lean body mass and strength when combined with resistance training, the optimal amount of protein required to build muscle remains controversial.

Here is what the latest research says.

One 2020 meta-analysis published in the journal Nutrition Reviews found that protein intakes ranging from 0.5 to 3.5 g per kg of body weight can support increases in lean body mass. In particular, researchers noted that gradually increasing protein take, even by as little as 0.1 grams per kilogram of body weight per day, can help maintain or increase muscle mass.

The rate of increase in lean body mass from higher protein intakes rapidly decreased after 1.3 g per kg of body weight was exceeded. Strength training suppressed this decline. This suggests that increased protein intake paired with strength training is best for gaining lean body mass.

Another 2022 meta-analysis published in the journal Sports Medicine concluded that higher protein intakes of around 1.5 g per kg of body weight daily paired with resistance training are required for optimal effects on muscle strength. Researchers noted that the benefits of increased protein intake on strength and muscle mass appear to plateau at 1.5 to 1.6 g per kg of body weight per day.

Lastly, one 2022 systematic review and meta-analysis published in the Journal of Cachexia, Sarcopenia, and Muscle concluded that a protein intake of 1.6 g per kg of body weight per day or higher results in small increases in lean body mass in young, resistance-trained individuals. The results on older individuals were marginal.

Notably, 80% of studies examined in this review reported participants consuming a minimum of 1.2 g of protein per kg of body weight per day, which is still higher than the current RDA. This may be a potential contributor to the decreased effects of protein intervention in combination with resistance training in older adults.

While it is difficult to give exact figures due to varying study results, the optimum amount of protein for muscle-building appears to be between 1.2 and 1.6 g per kg of body weight.

This means a 180-pound (81.8 kg) male, for example, would need to consume between 98 and 131 g of protein daily, combined with resistance training, to support muscle growth.

A person can meet their daily protein needs by eating animal and plant-based protein sources.

Animal-based protein sources include:

Plant-based protein sources include:

Some nutritionists consider animal protein sources to be superior to plant-based protein sources when it comes to building muscle mass. This is because they are complete proteins and contain all the essential amino acids the body needs in sufficient amounts. They are also easy to digest.

Some experts consider most plant proteins to be incomplete proteins because they do not contain all essential amino acids. However, individuals can pair incomplete protein sources to form a complete protein. Examples include rice and beans, hummus and pita bread, or peanut butter on whole wheat bread.

Doctors generally agree that healthy adults can safely tolerate a long-term protein intake of up to 2 g per kg of body weight per day without any side effects. However, some groups of people, such as healthy, well-trained athletes, may tolerate up to 3.5 g per kg of body weight.

Most research suggests that eating more than 2 g of protein per kg of body weight per day can cause health issues over time.

Symptoms of excessive protein intake include:

More severe risks associated with chronic protein overconsumption include:

When combined with resistance training, protein intakes above the current RDA can support muscle building.

The best way to meet your daily protein needs is by consuming lean meat, fish, beans, nuts, and legumes.

Since the optimal amount of protein a person needs depends on age, health status, and activity level, consider speaking with a healthcare provider or a registered dietitian to discuss how much protein is suitable for you.

Continued here:
Protein for muscle mass: What is the optimal intake? - Medical News Today

The proven ways to lose weight are eating healthful foods, cutting calories, and being physically active. But making these lifestyle changes isnt easy, so you might wonder if taking a dietary supplement thats promoted for weight loss might help.

This fact sheet describes whats known about the safety and effectiveness of many ingredients that are commonly used in weight-loss dietary supplements. Sellers of these supplements might claim that their products help you lose weight by blocking the absorption of fat or carbohydrates, curbing your appetite, or speeding up your metabolism. But theres little scientific evidence that weight-loss supplements work. Many are expensive, some can interact or interfere with medications, and a few might be harmful.

If youre thinking about taking a dietary supplement to lose weight, talk with your healthcare provider. This is especially important if you have high blood pressure, diabetes, heart disease, liver disease, or other medical conditions.

Weight-loss supplements contain many ingredientslike herbs, fiber, and mineralsin different amounts and in many combinations. Sold in forms such as capsules, tablets, liquids, and powders, some products have dozens of ingredients.

Common ingredients in weight-loss supplements are described below in alphabetical order. Youll learn whats known about whether each ingredient works and is safe. Figuring out whether these ingredients really help you lose weight safely is complicated, though. Most products contain more than one ingredient, and ingredients can work differently when theyre mixed together.

You might be surprised to learn that makers of weight-loss supplements rarely carry out studies in people to find out whether their product works and is safe. And when studies are done, they usually involve only small numbers of people who take the supplement for just a few weeks or months. To know whether a weight-loss supplement can help people lose weight safely and keep it off, larger groups of people need to be studied for a longer time.

Ephedra (also called m hung) is a plant containing substances that can stimulate your nervous system, increase the amount of energy you burn, increase weight loss, and suppress your appetite. In the 1990s, ephedra was a popular ingredient in dietary supplements sold for weight loss and to enhance athletic performance. In 2004, the U.S. Food and Drug Administration (FDA) banned ephedra in dietary supplements, concluding that it isnt safe. Ephedra can cause nausea, vomiting, anxiety, mood changes, high blood pressure, abnormal heartbeat, stroke, seizures, heart attack, and death.

The FDA is the federal agency that oversees dietary supplements in the United States. Unlike over-the-counter and prescription drugswhich must be approved by the FDA before they can be solddietary supplements dont require review or approval by the FDA before they are put on the market. Also, manufacturers dont have to provide evidence to the FDA that their products are safe or effective before selling these products.

When the FDA finds an unsafe dietary supplement, it can remove the supplement from the market or ask the supplement maker to recall it. The FDA and the Federal Trade Commission can also take enforcement action against companies that make false weight-loss claims about their supplements; add pharmaceutical drugs to their supplements; or claim that their supplements can diagnose, treat, cure, or prevent a disease.

Weight-loss supplements, like all dietary supplements, can have harmful side effects and might interact with prescription and over-the-counter medications. Many weight-loss supplements have ingredients that havent been tested in combination with one another, and their combined effects are unknown.

Tell your healthcare providers about any weight-loss supplements or other supplements you take. This information will help them work with you to prevent supplement-drug interactions, harmful side effects, and other risks.

Fraudulent and adulterated productsBe very cautious when you see weight-loss supplements with tempting claims, such as "magic diet pill," "melt away fat," and "lose weight without diet or exercise." If the claim sounds too good to be true, it probably is. These products might not help you lose weightand they could be dangerous.

Weight-loss products marketed as dietary supplements are sometimes adulterated with prescription drugs or controlled substances. These ingredients wont be listed on the product label, and they could harm you. The FDA puts out public notifications about tainted weight-loss products.

Interactions with medicationsLike most dietary supplements, some weight-loss supplements can interact or interfere with other medicines or supplements you take. If you take dietary supplements and medications on a regular basis, be sure to talk about this with your healthcare provider.

Weight-loss supplements can be expensive, and they might not work. The best way to lose weight and keep it off is to follow a healthy eating pattern, reduce calories, and exercise regularly under the guidance of your healthcare provider.

As a bonus, lifestyle changes that help you lose weight might also improve your mood and energy level and lower your risk of heart disease, diabetes, and some types of cancer.

Read more:
Dietary Supplements for Weight Loss - Consumer - National Institutes of ...

DirectoryTopicsPostsLast PostGeneral Category

Welcome Newcomers to the Weight Loss Center Forum. Take a minute to tell us about yourselves!

Topics: 184Posts: 506

10-02-22, 02:25 AM

Feel free to talk about anything and everything related to weight loss in this board.

Topics: 193Posts: 1,004

There's more to life than losing weight. Here is where you can come to discuss everything else.

Topics: 140Posts: 691

Yesterday, 09:11 AM

Foods that help Weight Loss, Obesity Side Effects, Preventing Muscle Loss while Dieting...

Topics: 113Posts: 699

Yesterday, 06:56 PM

Latest Diet Pills, Weight Loss studies, Sleep and Weight loss...

Topics: 101Posts: 584

Diet Programs, 7 steps to weight loss

Topics: 72Posts: 430

Reviews of the Best Diet Pills.

Topics: 6Posts: 34

Best diet pills, new diet pills, supplements and diet pills reviews...

Topics: 78Posts: 425

Post Your Diet Tips!

Topics: 101Posts: 579

The best and worst diets reviewed...

Topics: 70Posts: 455

Counting calories, best diet foods, log your weight loss with support...

Topics: 58Posts: 340

Losing weight after pregnancy, weight loss support...

Topics: 51Posts: 283

Topics: 47Posts: 245

Discussion of Prescription Diet Pills such as Phentermine, Adipex, Bontril and Tenuate.

Topics: 41Posts: 228

Phentramin-D and Phentramin Discussion

Topics: 34Posts: 186

Hoodia Discussion

Topics: 42Posts: 247

Alli Discussion

Topics: 37Posts: 220

Proactol Discussion

Topics: 21Posts: 115

Place to discuss all other types of diet pills.

Topics: 54Posts: 312

Track your weight loss and get support from our members, New Years Resolutions...

Topics: 35Posts: 210

Motivation Ideas, tips to help you stay on track with your weight loss, or just some positive words to keep our spirits up.

Topics: 35Posts: 203

Help insipre others! Share your favorite inspirational quotes here.

Topics: 35Posts: 184

07-18-22, 09:18 AM

Share your weekly weight loss successes (or setbacks). We'll cheer you on your way!

Topics: 46Posts: 286

Post your photos online and get weight loss support...

Topics: 44Posts: 238

Weight Watchers tips, support and recipes

Topics: 31Posts: 138

Atkins tips, tricks and recipes

Topics: 28Posts: 178

LA Weight Loss tips, support and recipes

Topics: 21Posts: 116

Discussion of the South Beach Diet

Topics: 18Posts: 100

Discussion of other weight loss diets.

Topics: 40Posts: 223

Easy excersie ideas, working out AND gaining weight...

Topics: 53Posts: 329

Topics: 37Posts: 231

Topics: 44Posts: 259

Recipe Directory, Low cal snacks, Low-Fat Smoothies...

Topics: 67Posts: 343

Share and learn about Vegetarian and Vegan Diets and Recipes

Topics: 49Posts: 308

Read the original post:
Diet Forum - Weight Loss Center