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Posted: April 28, 2020 at 12:44 am
Transformative magic will happen tonight on TLCs Dragnificent! thanks to the hard work, attention to detail, and listening skills of the shows four fairy godmothers.
The TLC series is a bit of a weeper as we learn about Amys journey, which has been beset by ridicule and condemnation. She did the hard work and lost an enormous amount of weight, but the emotional scars from the days when she was heavier are still with her.
Its true what they say; words can hurt more than sticks and stones, so do not kid yourself. People hold on to the mean things said to them, and its hard to move past it.
But help is on hand for Amy as our fearless foursome help her recover.
In Dragnificent, the four drag queens each bring their unique skill set to help out.
They each focus on fabulous fashion (JujuBee), music and entertainment (Thorgy Thor), event planning (BeBe), and makeup and body image (Alexis Michelle).
And together, they wield their powers for good as one woman per episode is gifted their friendship and advice, along with some powerful psychological lifting up.
In our exclusive clip above, meet Amy, a mother who has undergone a huge transformation.
Her daughter Courtney got hold of the Queens for the intervention to help boost her mothers flagging confidence.
Amys story was so compelling that at the Television Critics Association winter tour held in Pasadena, where Monsters & Critics participated, the queens dished about this very episode airing tonight while on the panel.
When asked how they chose different types of people to help out, Alexis Michelle said: Lets take Amywe fell in love with Amy, and Amys a subject who lost 130 pounds. So it was a weight-loss episode, if you will, making her feel like a butterfly in her new body.
The foursome had their work cut out for them.
Michelle added: And when we met her, she was riddled with depression and anxiety. She was very open about this. So it was our job to kind of step out of ourselves, make her really comfortable and feel really special in her own skin because thats such an important story to tellyou never know whos gonna listen, who the audience is.
Michelle continued: Maybe somebodys dealing at home with weight loss and is really inspired by her story, and its good to just scream that story out loud. Live your story out loud, and it doesnt hurt that we look fabulous in every episode.
Jujubee added: She [Amy] found this beautiful part inside of her and that shined through. And I think thats really important for us because when you love yourself, cause love is the highest vibration that any human being can experience, that is the best thing in the world.
In Dragnificent!, the four drag queens mentioned above help a woman each episode who is not used to being fussed over or celebrated.
Whether it is their physical appearance or a set back of some sort, the queens bring their own life experiences bad and good to an active intervention and makeover session.
We can thank Drag Race for JujuBee (Airline Inthyrath), Alexis Michelle (Alex Michaels), BeBe Zahara Benet (Nea Marshall Kudi Ngwa), and Thorgy Thor (Shane Galligan).
This TV series lightly follows the premise of another reality series, Queer Eye, except Dragnificent! focuses on women.
Dragnificent! airs Mondays at 10/9c on TLC.
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Dragnificent! exclusive: Amys weight loss story brings tears and cheers for the queens - Monsters and Critics
Posted: April 28, 2020 at 12:44 am
POPSUGAR Photography / Kathryna Hancock Photographer: Kathryna HancockProduct Credit: Stella McCartney jacket, Off-White pantRestrictions: Editorial and internal use only. No advertising, no print.
Losing belly fat can seem like a near-impossible feat. Although there are detox teas and wraps that promise to flatten your belly, these quick fixes won't work. But you can't spot-target fat loss with exercise alone, either; no matter how many crunches you do or how many five-minute planks you hold, your belly fat won't magically go away.
The good news is, you can torch belly fat and lose some inches around your waist if you work hard and work smart. You could even see results in a matter of weeks.
"Reduction in waist circumference can be seen in as little as two weeks," personal trainer and registered dietitian Jim White, owner of Jim White Fitness and Nutrition Studios, told POPSUGAR. "Although the rate at which inches are lost depends on the person, with increased activity and calorie reduction, it is possible to see noticeable differences in your waistline."
As far as the numbers go, Jim said you have to eat at a 500-calorie deficit each day to lose a pound a week (one pound of fat equals 3,500 calories). Just be sure you're eating at least 1,200 calories a day to keep your body and brain functioning properly. If you are losing weight with a calorie deficit and exercise, you may also be increasing muscle mass while you lose fat, so the scale would not be the best way to measure your progress. Instead, Jim recommends measuring your waist circumference to track fat-loss progress.
Video: Why this wont help you lose weight (Provided by Buzz60)
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Woman Who Lost 300 Lbs. Says Shes Stress Eating Out Of Fear Shell Contract COVID-19
Amanda, who recently lost 300 lbs., says the fear of contracting COVID-19 is causing her to stress-eat. She says once the novel coronavirus hit her state, she panicked, spent all her vacation money on food, and has started to put on weight. TELL DR. PHIL YOUR STORY: How Has the Coronavirus Changed Your Life? At this point, I feel like Im the poster child for dysfunction, she says. WATCH: Routine Gone? Dr. Phil Explains Why Personal Standards Can Erode During Self-Isolation Suspended rules dont work, says Dr. Phil, explaining that often, people dont hold themselves to the usual routines or standards during emergencies. Continuing, he tells Amanda, Youve put in too much work to let it fall apart in this short period of time." Watch the video above to hear Dr. Phil describe Seven Keys To Permanent Weight Loss, then check here to find out where you can see Tuesdays episode. Check here for your local listing. TELL DR. PHIL YOUR STORY: Is quarantine ruining your life?
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"A larger waist circumference is an indicator for cardiovascular disease, diabetes, and high blood pressure," Jim said. "It is possible to lose inches from your waistline within two weeks of beginning a diet and exercise program, with the caveat that those with more abdominal fat will see larger decreases more quickly."
In terms of exercise, he recommends a combination of aerobic exercise, particularly high-intensity aerobic exercise, and strength training. One of the best forms of exercise to target belly fat is Tabata, a style of HIIT exercise that involves 20 seconds of intense work followed by 10 seconds of rest.
With the combination of exercise and nutrition, you will start to see results. Just be sure you are measuring your waist and not just paying attention to the scale.
"Those on a weight-loss plan who focus on both nutrition and fitness have been shown to reduce belly fat quicker than those who only focus on fitness or only focus on nutrition," David Chesworth, certified personal trainer and wellness coach, told POPSUGAR.
Slideshow: Healthy and inexpensive ways you can de-stress at home (Provided by PopSugar)
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Here's How Long It Takes For You to Actually Lose Belly Fat - It's Faster Than You Think - msnNOW
Posted: April 28, 2020 at 12:44 am
Stuffed sprouts paratha recipe: Learn how to make this healthy weight loss breakfast in 5 minutes | Photo Credit: Getty Images
New Delhi: Parathas, stuffed or plain recipes, are a real delight and can be eaten any time of the day. Vegetable parathas made with whole wheat flour are, in fact, a healthy breakfast meal to kickstart your day as they are rich in protein, fibre, healthy carbs and other essential nutrients. Heres a delicious paratha -stuffed sprouts paratha - that is easy to make and filled with nutrients but low in calories, making it a great recipe for weight loss. A healthy breakfast will also support your immune system, reducing your risk of diseases and infections.
Thats because sprouts are high in protein and fibre, the two key nutrients you need to lose weight. They also contain high amounts of vitamins, minerals, and antioxidants that may improve your heart health, boost digestion, and help manage blood sugar levels. They are very nutritious but low in fat and calories.
For full coverage on Coronavirus pandemic, click here.Join the Times Group initiative #MaskIndia.Share a picture with your home-made mask on your social handles using #MaskIndia. The best picture will be featured in TOI and on maskindia.com
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Stuffed sprouts paratha recipe: Learn how to make this healthy weight loss breakfast in 5 minutes - Times Now
Posted: April 28, 2020 at 12:44 am
The Chase Anne Hegerty returns in a new spinoff show tonight called Beat The Chasers. Here we reveal how the TV star managed to lose 3st in three weeks
Tonight quiz show star Anne Hegerty will appear on our screens in The Chase spinoff show Beat The Chasers.
Its impossible not to notice that Anne, as well as fellow Chaser Mark Labbett, has lost a huge amount of weight.
Anne, who is known on the show as The Governess, achieved an incredible 3st weight loss in just three weeks.
Her weight loss has helped Anne, who is diagnosed with Asperbergers syndrome, find the confidence to look for love again.
She revealed that she struggled to date in the past.
Here we take a closer look at how Anne managed to lose weight.
What really spurred on Annes weight loss was appearing on Im A Celebrity Get Me Out Of Here! in 2018.
There she lived off a basic diet of rice and beans, with the odd bit of meat and vegetables.
She lost a whopping 3st in just three weeks.
On the ITV reality show contestants have to compete in challenges to be able to win food for camp.
A source told The Sun: What the celebs are eating is very healthy, from veg to meat protein and fish and that is absorbed quickly by the body.
The weight loss doesnt do any permanent damage, and most pile it back on within three weeks, especially in the build up to Christmas.
The celebs see it as a detox, although at the same time it is very difficult as they have nothing to distract them from the hunger.
She explained to Philip Schofield and Rochelle Humes on ITVs This Morning that she believes it was the lack of salt in her diet that made her lose weight.
Speaking about her newfound confidence to The Sun, she said: It took years of psychotherapy before I even considered dating.
I lost weight, replaced my glasses with contact lenses and felt a lot more confident.
But I find it really hard to hold down a relationship.
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Anne Hegerty weight loss: How Beat The Chasers' The Governess dropped 3st - Brinkwire
Posted: April 28, 2020 at 12:43 am
Press the spot between your eyes thats just alittle above your nose bridge for a minute for weight loss.
Acupressure is an ancient Chinese method in which pressure is applied with fingers or thumbs on particular points in the body. Acupressure can heal headaches, nausea, backache, treat sleep problems and a variety of other physical and mental problems.
It can also help with weight loss by controlling appetite, improving digestion and boosting metabolism. You can press acupressure points on your own and speed up your weight loss process without any known side-effects. Acupressure techniques are effective and easy to follow.
There are many pressure points which help in weight loss. It is important to be calm and relaxed before doing the practice, so breathing exercises before the routine can increase oxygen flow through the body. You can start by applying pressure on these areas in your body to boost metabolism and lose weight:
Ear
This point is located on the front part of the ear against the higher jaw. You have to move your jaw up and down by putting pressure from your fingers on point with the most movement. Pressing this point daily for a minute or two on both ears can help in controlling appetite.
Ankle
The pressure point, Sanyinjiao, is located at four finger-widths above the ankle, behind the inside border of the tibia. Pressing here with the thumb for fiveminutes (sixseconds pressure and two seconds rest) as far as pain is tolerable cant increase blood circulation.
Eyebrow dip
Press the spot between your eyes thats just alittle above your nose bridge for a minute.
Wrist
Putting pressure with thumb or forefinger for 2 to 3 minutes on Neiguan, located in the middle of the wrist about two finger widths below the palm, can promote gastric motility and prevent digestion disorders.
Another pressure point is located at the ulnar end of the distal wrist crease when the palm faces upward, on the radial side of flexor carpi ulnaris tendon. Using the thumb to apply pressure on Shenmen can help to calm your mind and resolve emotional related symptoms. It also helps the circulation of blood throughout the body.
Calf
Pressing the Zusanli can be located on the outer calf, about four finger widths under the knee bone, strengthen the digestive system. Use your thumb and apply pressure until you feel soreness and numbness.
Upper lip
Applying gentle pressure on the philtrum, the area between the nose and the upper lip, every day can stimulate metabolism. Massage the pressure point, known as shuigou, in a circular motion for 2-3 minutes for desired results.
Thumb
This pressure point is located on the bottom of your thumb. Pressing the point daily will stimulate the thyroid gland to increase metabolism.
Inner Elbow
Press the point an inch below the crease of your inner below on bending with your thumb for 2-3 minutes daily to stimulate the function of the intestines.
While pressing these pressure points will help, remember it is not a substitute for exercising and healthy eating.
Disclaimer: This information is for general information purpose only. Please consult your physician for details.
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Acupressure points: Try these simple yet effective hacks for weight loss - Times Now
Posted: April 28, 2020 at 12:43 am
Sherri Shepherd just lately celebrated her 53rd birthday, and she or he certain did it in model. The previous co-host of The View took to social media, the place she posted a couple of scorching bikini images that exposed her dramatic weight reduction.
The Lower than Excellent actress regarded attractive in a blue and white bathing go well with. The humorous woman and TV host had her curly hair cascading on her shoulders, and her make-up was flawless.
View this submit on Instagram
50ssssss what a street it has been to get right here. So many bumps and bruises alongside the best way however I made it! Thanks Lord I made it! Joyful Birthday to meeee
A submit shared by Sherri (@sherrieshepherd) on Apr 22, 2020 at 12:16am PDT
She captioned the submit: Joyful Birthday sweetheart from the east coast. Your bumps & bruises have been nuggets of data that you justve handed on those that love you and wish you. You made it as a result of deep down, you by no means gave up, you by no means gave in, and also you by no means gave the satan an opportunity. This birthday celebration is however one other milestone in your journey. A journey full of willpower, love , goal, and validation. Im so proud to know you. Make this birthday the perfect one ever! Love you, darling woman.
View this submit on Instagram
I obtained large enamel .. absent-minded quirky forgetful clumsy (Ive walked into a couple of mild poles) I hate confrontation dont make my mattress on a regular basis mushy motion pictures make me cry. However Im a loyal good friend like to snicker right here while you want me and can get on my knees to hope for you and can seize your hand and pray with you. Ill make humorous faces to make you snicker and might be your greatest cheerleader. I like to encourage. I like tight hugs the music inside my head might not match your stream, however then once more its important to be a little bit off-centered to get me. #ismile #musings #thegoodoutweighsthebad
A submit shared by Sherri (@sherrieshepherd) on Feb 29, 2020 at 12:39pm PST
One fan replied: Thats a phenomenal image, however I like that nail polish see I obtained to go paint my nails now, and Ive that Joyful shade birthday. You might be wonderful! By no means cease entertaining I like to assist each mission youre connected to. Keep blessed
One other supporter had this to say: Joyful Birthday, beautiful! You look unbelievable, Sherrie. Joyful birthday to you Wishing you Blessings and Prosperity!!!
In a latest submit, Sherri shared a candy message about self-love that made her followers recognize her much more.
She wrote: I obtained large enamel .. absent-minded quirky forgetful clumsy (Ive walked into a couple of mild poles) I hate confrontation dont make my mattress every single day mushy motion pictures make me cry. However Im a loyal good friend like to snicker right here while you want me and can get on my knees to hope for you and can seize your hand and pray with you. Ill make humorous faces to make you snicker and might be your greatest cheerleader. I like to encourage you. I like tight hugs the music inside my head might not match your stream, however then once more its important to be a little bit off-centered to get me. #ismile #musings #thegoodoutweighsthebad.
Sherri is sharing a number of knowledge.
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Sherri Shepherd Exhibits Off Dramatic Weight Loss In Attractive Bathing Go well with Images As She Celebrates A Great Milestone - Exchange 99
Posted: April 28, 2020 at 12:43 am
Scientists have only been studying the role of the gut microbiome on weight loss for a few years, but so far, the results are pretty amazing:
1)People whose weight falls in the obese category have different microbiome profiles than people whose weight is in the normal category.2)It appears some healthy bacteria (probiotics) might actually cut back on how much fat your body absorbs.3)Also, probiotics can play a role in your hunger hormones, making you feel less hungry.4)Other studies show some bacteria in the Lactobacillus family (especially Lactobacillus gasseri) help with fat loss and maybe even prevent weight gain.
So what does this all mean?
Adopting habits that support a healthy gut also appears to support a healthy weight! This includes getting enough sleep, eating gut-friendly foods, exercising regularly, and cutting back on stress.
Its all about creating balance and living a healthy lifestyle!
We outline all of this AND MORE in our newGut Health Guide. This new guide highlights (among other things) the importance of:
Probiotics the good bacteria in your gut & replenishing them, andPrebiotics foods you can eat to keep those probiotics healthy and in balance.
We also include a bunch of our favorite recipes for gut health.
Click here to download your FREE copy of the guide.
Hope you love it!
Wilcox Wellness & Fitness
REFERENCE:www.healthline.com/nutrition/probiotics-and-weight-loss
WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on bothFacebookandInstagramfor motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join ourprivate Facebook groupto go even deeper with us orbook a callto see how you can get started training with us in person. We cant wait to connect with you and support you along your journey with healthy living!
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Gut Health and Weight Loss - Bangor Daily News
Posted: April 28, 2020 at 12:41 am
ramazan
Fasting is an important part of many religious traditions. The Holy month of Ramazan is celebrated with a lot of zeal and esteem all over the world. Pakistan is no different when it comes to celebrating this glorious month. The whole atmosphere is filled with an essence of this blessed occasion.
Fasting can usually be accomplished safely, but if you have any health conditions - including pregnancy, breast-feeding, or diabetes or another illness - its best to religious scriptures and your doctor to determine if you still need to fast or youre able to fast without harm. With long fasting hours and intense heat of the summer, there is a high chance of dehydration, especially in people with diabetes, hypertension, blood pressure etc.
If fasting is done in a healthy manner, there is enough evidence to suggest that it has a positive effect on your health. By avoiding dehydration and heat effects through simple healthy habits, one can reap the benefits of good health, which include weight loss and detoxification of your body. Keeping this in mind, it is very important for people in Ramazan to take extra precautions to ensure they remain healthy and hydrated throughout the month.
Dehydration can cause undesirable side effects on people with chronic diseases such as constipation, headache, dizziness, tiredness and dry skin. In severe cases of dehydration, you might have much more serious complications like kidney problems and seizures. Try drinking fluid several times throughout the night, even if you aren't feeling too thirsty - thirst is a signal that your body is already dehydrated. Moreover, eating meals high in salt and hot spices may increase thirst and the body's need for water; therefore eating such foods are not recommended at suhoor as they may cause extreme thirst during fasting.
Ideally, you should also cut down on caffeinated drinks like coffee, tea and colas as these have a diuretic effect and promotes fluid loss. Choose fluids that don't contain caffeine. Remember, breaking your fast at iftar with water not only is traditional, it ensures that you get the best source of hydration into your body before becoming distracted with food.
Other calorie-rich drinks can cause weight gain and stimulant drinks such as coffee and tea can increase fluid loss because they are diuretics. Some vegetables such as watercress and fruits like watermelon known for their high content of water are recommended as a rich source of liquids.
It is also preferred to drink lukewarm water instead of cold water especially at breakfast as this aids digestion. In order to encourage drinking more water, lemon slices or mint can be added to give water a sweet flavour and increase the desire to drink. You can also include juices, milk, beverages and soups but water is the best choice.
As the saying goes, Breakfast is the most important meal of the day. During Ramazan, it becomes even more important! Although skipping sehri to have uninterrupted sleep may sound appealing, you shouldnt. Skipping sehri prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until iftar. Due to the longer hours of fasting, you are more likely to feel dehydrated and tired during the day. Furthermore, skipping sehri also encourages overeating during iftar, which can cause unhealthy weight gain.
It is not uncommon to treat ourselves to delectable fried items like samosa, pakoray, rolls and jalebi for iftar. While these foods make you feel good in the short run, they can make fasting the next day more difficult. Try incorporating foods from all the major food groups including fruit and vegetables, rice and alternatives, as well meat and alternatives. Consuming fibre-rich foods (like oatmeal, whole grains, chickpeas) during Ramadan is also ideal as they are digested slower than processed foods so you feel full longer. Moreover, fruits and vegetables such as cucumbers, lettuce, celery, radishes, tomatoes, cauliflower, and watermelon contain 90 per cent water, and are an excellent refreshing snack to have at your iftar spread.
During iftar, break your fast with dates and fresh juice instead of highly sweetened packaged or instant juices. Breaking your fast with dates helps prevent overeating since dates provide instant energy and make you feel full. However, diabetics should consult their doctors whether they can consume dates or not. If you like drinking iced water to break your fast, avoid it. It does not replenish your thirst but can cause your blood vessels to contract and cause indigestion. It is best if you consume water at room temperature or slightly cold, if you prefer.
When it comes to iftar, it is recommended that you eat your food after your prayers, as this will help you make smart food choices. It takes 20 minutes for the brain to realise that food has been consumed and it then sends signals to the rest of the body.
If your job requires you to be outdoors, limit your exposure during the day and take breaks. Prolonged exposure to high temperatures makes people vulnerable to heat stress, a condition where the body is unable to regulate its temperature.
Though fasting can be physically exhausting, try not to be completely sedentary. If you typically work out during the morning, try switching to the evening after breaking your fast. Observe your body and how it is coping. Strenuous exercise is not a good idea during the day because you can quickly become dehydrated. Think small - short easy walks (to classes or doing errands) or a few stretches can go a long way in keeping your energy up during the day.
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Stay healthy & happy while fasting - The News International
Posted: April 28, 2020 at 12:41 am
Created for Greatist by the experts at Healthline. Read more
Many aspire to one day have six-pack abs, but lets be real, few have succeeded because carbs, booze, and time are not on your side.
But, if we unpack (pun intended) how to obtain that coveted six-pack, youll find its not mission impossible after all. What you really need to know is how long it takes and exactly what behaviors (ahem: endless couch chilling and junk food) you need to kick to the curb.
First and foremost, getting a six-pack (or four-pack, or eight-pack if you have great genes) comes down to the amount of body fat you have. Reducing body fat is a necessary step to reveal your chiseled midsection.
To lower body fat safely and effectively, its important to focus on both diet and exercise. With everything nutrition and fitness related, there remains one true constant: There is no one-size-fits-all when it comes to achieving a goal.
Genetics, body shape, and build always factor into individual results.
Your timeline to a six-pack depends on the body fat percentage youre starting with. A good rule of thumb (and a safe one) is to aim to lose 1 to 2 percent of body fat per month.
So, unveiling your abs can take anywhere from 3 months to 2 years. It really does vary. Its also a good idea to consult a registered dietitian and certified personal trainer or exercise professional before beginning any nutrition and fitness plan.
Theres a lot of noise and misinformation in the food and exercise world, and its important to be sure youre on the best plan for your individual needs.
For starters, the ideal body fat percentage to see your midsection muscles pop is 14 to 19 percent for women and 6 to 13 percent for men. Getting (and staying) below 10 percent body fat may look aesthetically divine (ow ow!), but this takes dedication and discipline.
Your body will NOT like being here and will likely try every trick in the book to get you to eat more because it thinks youre starving.
Its also important to note that unless youre a professional bodybuilder or elite athlete, you dont need to be below the 10 percent point for your abs to be in view. Some body fat is good. We actually need it to survive.
Women naturally require more fat than men. Science points out most of this is due to the hormone estrogen, and to support fertility. Men on the other hand, need less body fat and naturally have more lean muscle tissue (thanks, testosterone ) which helps them drop weight faster.
Dudes are simply burning more calories, even at rest, because of this muscle mass. This chart from the American Council on Exercise can give you a better sense of what different body fat percentage ranges look like:
So youre really committed and ready for those abs? Lets look at how long it might take to get into ab-revealing shape based on beginning body fat percentage.
Men: 10 months to 2 years
Women: 1 to 2 years
At 30 percent body fat, whether youre a man or woman, this is considered obese. No one is seeing any muscle definition here. This number also puts you at risk for a number of chronic health conditions.
From this starting point your journey to visible abs is likely to be close to 1 to 2 years. Men may be able to shave a few months off and achieve this in 10 months, but 8 to 12 months is a reasonable time frame to set your sights on if you have around 30 percent body fat.
Add another year if you have closer to 40 percent body fat.
Men: 3 to 6 months
Women: 1 to 3 months
If youre starting with 20 percent body fat, it would take somewhere between 3 to 6 months to start seeing your abs. For men, up to 20 percent body fat is considered healthy, but the fat to muscle ratio is still skewed toward the former.
Women, however, are close to the top body fat percent range that allows you to reveal your six-pack. Women likely have anywhere from 1 to 3 months to go, give or take. This depends on their nutrition and fitness routine, and how much muscle mass they start with.
Men: 4 to 6 weeks
Women: Abs may be visible (or need a few more weeks)
At 15 percent body fat, you are in a very healthy place. Guys, your muscles are starting to show, you see definition in your arms, your legs, and now have a lower fat to muscle ratio.
At this rate, men are probably 4 to 6 weeks shy of their goal. Women, youve reached the goal and you should be seeing those abs visibly.
Depending on your specific body type you might see them more or less, but you should definitely see evidence of all your hard work and dedication.
Men and Women: Abs should be visible
At 10 percent body fat those abs should be poppin and at this percentage guys have made it to the ideal percentage for abs that can quickly be (or already are) defined.
For women, youve entered the essential fat range and are not likely to be able to stay here without some real effort.
Unless youre preparing for a competition, its OK to ease up and allow a few pounds to come back to ensure youre not jeopardizing your health for the sake of a visible six-pack.
It is unfortunately very true that you cant out-train a bad diet. In reality, we all have the coveted six-pack, it just sits under a protective covering called body fat (cue the dad jokes).
To uncover them, weve got to remove the fat. To do that, along with exercise, we need to change up our eating habits. Here are some things to consider.
Losing body fat means losing weight, which means reducing caloric intake. Generally, you can cut 500 calories per day in order to lose around 1 pound per week.
That can amount to consuming 250 calories less per day, while increasing activity to burn an additional 250 calories. There are a number of ways to look at this, but a calorie deficit will help you lose body fat.
Aiming for minimally processed, whole foods is the number one recommendation for healthy eating. Regardless of ab-revealing power, putting whole foods at the top of your diet to-do list ensures youre getting lots of nutrients, while avoiding cravings.
A diet focused on whole foods will include fruit, vegetables, whole grains, lean protein like eggs, fish, lean meats and poultry, and healthy fats like avocado, olive oil, nuts, and seeds.
Carbohydrates are necessary fuel, and you should aim to include complex carbohydrates in your daily plan. That means fruit, vegetables, beans, legumes, and whole grains.
Put the pasta on the back-burner for now and focus on sweet potatoes, quinoa, squash, and oats. On the road to a six-pack, the majority of your carbohydrates should come from vegetables, but all high quality complex carbs have their place. On that note
Foods high in fiber are great for weight loss. Besides the sheer number of nutrients in fiber rich foods, they also take a while to digest. Fiber rich foods include fruit, vegetables, beans, legumes, and whole grains.
Non-starchy vegetables in particular should be a diet staple when fat loss is the goal. Theyre nutrient dense gems full of fiber and water, which helps fill you up, while also being low in calories.
Aim for at least 4 servings of non-starchy vegetables per day.
Fruit brings the nutrient goodies to the table in the form of vitamins, minerals, and fiber and you should aim for 2 to 3 servings per day.
Looking for the best choices? You can never go wrong with berries. Low in calories and sugar with antioxidants for days, these babies will never steer you wrong.
Beans, legumes, and whole grains are also great sources of protein, in addition to fiber. Whole grains like steel cut oats, quinoa, farro, and sprouted grains also contain a bit of a protein punch.
Stick to 2 to 4 servings of whole grains per day for optimal results.
Not all sugar is bad, but to bust out those abs youll want to reduce as much added sugar from your diet as possible. Sugar-sweetened drinks like soda, juice, and energy drinks are obvious no-nos, but youd be amazed where added sugar shows up.
Would you expect sugar to be an ingredient in that whole-wheat bread you bought? What about the whole wheat crackers? Did you know that flavored yogurt can have as much sugar as a Snickers bar? Vitamin water, dressings, sauces and marinades, meal replacement bars, the list goes on and on.
Read labels and youll be shocked by all the products with added sugar.
Water is an essential nutrient. Its necessary to turn food into energy and to help nutrients reach your muscles, and also to support vital organs. If thats not enough, dehydration is a real energy killer.
If you feel thirsty, youre already dehydrated. Drink consistently throughout the day and aim for a minimum of 2 liters per day. Add 1 liter for each hour spent exercising.
Protein is necessary to maintain and build muscle. Losing weight can sometimes result in loss of muscle in addition to fat. In order to avoid this, focus on eating enough protein.
Of all the macronutrients, (carbs and fat, too) protein requires the most time and energy to digest. Your body actually burns calories as it digests protein, and because it takes a bit longer to break down, youll feel full longer.
This can ultimately reduce the number of calories you consume.
One study found increasing protein intake from 15 to 30 percent of total daily calories resulted in increased satiety, decreased overall calorie intake, and resulted in greater weight loss. This was while keeping calorie and carbohydrate intake the same.
Protein should come from high quality sources like omega-3 rich fish, lean red meat and poultry, nuts, seeds, eggs, low fat dairy like Greek yogurt, beans and legumes, and high quality grains.
Math is a really cool thing for abs
The slightly higher recommended protein intake is about 1.2 to 1.5 grams of protein per kilogram of body weight. If you want to aim for 30 percent of calories from protein you may want to consider a range of 1.8 to 2 grams per kilogram body weight.
Before your eyes roll into the back of your head (too late?), the best way to figure out how many grams of protein per day you should be eating involves some light math.
First divide your body weight in pounds by 2.2. That number equals your weight in kilograms. Then multiply your weight in kilograms by 1.2 and then 1.5 to obtain your ideal protein range. For a 130-pound person the equation would be: 130/2.2 = 59 kilograms.
59 x 1.2 = 71 grams
59 x 1.5 = 89 grams
So, a 130 pound person would need 71 to 89 grams of protein per day at a minimum.
We started this conversation when we mentioned added sugar. Its time to say goodbye to processed and refined foods like cakes, cookies, brownies, crackers, chips, white bread, and pasta (brb crying). Really anything fried or processed is devoid of any redeeming qualities.
These foods have been stripped of nutrients and loaded up with calories, sugar, fat, and sodium. Because of this they get a zero in the nutrient department and have some real ab-reveal squashing qualities.
It would be great if there were one tried-and-true exercise that would ensure a visible six-pack, right? Well, its more complicated than a few crunches.
Cardio, strength, and ab-focused exercises are all important. They work synergistically to get you those abs.
Cardio can be hardio, but its not the best route to fat loss alone. Especially when performed as a steady state exercise (i.e., jogging, walking or cycling at the same pace for the duration of your workout).
Your body becomes accustomed to this rate of exertion and does not have to spend any additional effort to perform. Dont get us wrong, its an important part of the routine that supports calorie burn and weight loss, but studies show you still need to strengthen muscle.
Resistance training is key to developing defined muscles. Did you know that muscle burns more calories than fat?
The more muscle you have, the more calories youre burning not only when you exercise, but also after you exercise, while going about your day-to-day activities, and even while you sleep. YES!
And, you can just forget the idea that building muscle will make ladies look bulky. Its total BS. Lift weights, even heavy ones sometimes. Bands, dumbbells, kettlebells, water, and bodyweight all can be used to add resistance to your routine.
Compound movements tend to be the most effective for building strength, while also boosting metabolism and burning calories. Squats, deadlifts, and pull-ups are good examples of compound movements that engage different muscles in the same movement while also working your abs.
By far the best bang for your heart pumping buck, high-intensity interval training (HIIT) consists of short bouts of intense activity followed by a period of rest or lower intensity movements.
HIIT is one of the most efficient workouts you can do because it burns a ton of calories. And, thats not just during the workout, but up to 2 hours afterward, according to the American College of Sports Medicine.
It can be done with just your bodyweight, with weights, or with more simple cardio exercises like running, jumping rope, cycling, and swimming.
Studies have shown that high-intensity interval exercise is associated with significant decreases in total body fat as well as insulin resistance.
In fact, a 2019 review found that those who participated in HIIT had a 28.5 percent greater reduction in total absolute fat mass compared to participating in moderate-intensity continuous training.
Ab-focused movements alone will not reveal your abdominal muscles (say, what?!), but they are just as important. You need to develop and strengthen these muscles before you even think about showing them off.
The good news is you dont need to perform hundreds of crunches in order to work your abs. Many compound movements, including those mentioned above, target the abdominal muscles while also working other parts of the body.
So if youve got yourself a strength training routine, youre likely already working them. Pilates is incredible for the core, as are planks, bicycle crunches, and V-ups to target all of the abdominal muscle groups.
tl;dr
Read more:
Six-Pack Abs: How Long Does It Take, Nutrition, and Exercise - Greatist
Posted: April 28, 2020 at 12:41 am
PUBLISHED: 16:45 27 April 2020 | UPDATED: 17:11 27 April 2020
Abigail Brown
It can be hard to tell when your elderly loved needs further support at home. Image: Overington Care
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Nichola Overington, director of Overington Care in Seaton, tells us what to look out for and how to approach discussing assisted living with a dependant loved one.
1. Weightloss
An elderly person may be losing weight as a result of:
Neglecting diet and nutrition this could be due to memory loss, causing them to forget how to use kitchen appliances. When you next visit, check the use by dates of food and drink in the fridge to determine when these were bought.
Lack of mobility if your loved one is struggling to walk, theyre unlikely to be able to cook safely, let alone get to the supermarket to buy food initially.
2. Worsened dementia
If your elderly loved one has been diagnosed with dementia and is showing signs of it worsening, it may be worth gently suggesting homecare services to give them the support they need.
I would advise asking your family member what they had for breakfast and paying close attention to their response, Nichola says.
If they tend to brush over direct questions, this may be a sign that they have completely forgotten the answer, but dont want to admit it. They could be forgetting a lot of things, so homecare services may be necessary to maintain their health.
3. Lack of hygiene
When an elderly person is dealing with depression caused by dementia or has trouble moving about, their personal hygiene may not be a priority.
Nichola suggests: Take note of whether your loved one is always in the same clothes when you come to visit.
Ask yourself whether these clothes look like theyve been washed. Investigate their washing basket is it full of clothes or does it look like they are on top of their washing? These may seem like minor things, but they could be telling signs that your loved one is desperate for some at-home support.
4. Increase in falls
Naturally, people lose some of their strength and balance as they grow older, but the severity of this can lead to an increase in falls and being taken to hospital as a result.
If youre worried about your loved one losing balance and experiencing a nasty fall, I urge you to get some form of care as soon as possible.
Observe your loved ones mobility whenever you can. Are they having to hold onto furniture to keep upright?
Some elderly people may want to save their pride and come up with convincing excuses for the above, but its important you see through this and take these signs seriously, Nichola says.
How do I transition an elderly parent into assisted living?
As much as you feel homecare services may be the best option for your vulnerable parent or relative, its important you let them decide on their own. Its best to help them maintain their dignity and let them feel completely in control.
I would suggest you slowly start dropping the idea of assisted living into conversations, says Nichola.
Do your research first and print out CQC reports, brochures from different care groups, and images to help back up your conversation. If you leave this research with your loved one, theyre likely to have a flick through it themselves helping them to warm to the idea and keeping it at the forefront of their mind.
Assisted living in Seaton, Devon
Overington Care was born from a passion for giving people the level of care they need whilst encouraging them to continue to live as independently as possible. Its aim is to support individuals, giving them maximum control over their own choices and decisions.
The care company is setting up its own charity to open a community hub in July 2020. This will be a place where vulnerable, elderly people can come and interact with other members of the community, taking part in activities and trips and benefiting from extra care and support. The facility will also be open to the general public to spend time with those in need in their local area.
Overington Care has been recognised as an Outstanding care service in the most recent CQC inspection report.
How Overington Care are responding to the coronavirus and the affect on homecare services
The care group have updated their contingency plans to prepare for a substantial amount of their care workers having to self-isolate for 14 days. All clients are assessed and placed into three categories, Red, Amber and Green, based on their dependence on the care services and their circle of support. This is to ensure that each client is given the level of the care they need should there be a shortage of staff.
All members of staff are fully trained in effective hand washing techniques, infection prevention control measures, signs and symptoms to look out for and the procedures to follow should they suspect a client or themselves to be symptomatic.
Its important that all clients of any care service adhere to the measures the government has introduced to ensure other clients health is not compromised, and to reduce the spread of the virus on a wider scale.
To see what Overington Care can do for your loved one, or for more information aboutthe coronavirus in relation to homecare services visit http://www.overingtoncareltd.co.uk, or contact 01297 20336 or info@overingtoncareltd.co.uk.
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