Category Archives: Lose Weight Fast

HOW often have you felt a twinge in your back and blamed your sciatica?

This nerve is a real problem area for lots of people, causing shooting pains and numbness.

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If you keep finding yourself clutching your lower back in agony, or worrying about a slipped disc, rest assured, youre not alone and it should heal fairly quickly, as I tell one reader this week.

As always, however common a health problem is, no question is too silly or small just drop me a line.

Im here to help.

Here are some of the letters I have received this week.

Q) Can you advise me about spine trouble? Mine is so painful. I hate scans, and they say sciatica cant be operated on.

A) Spine trouble is a broad subject, as there are a number of issues people may have with the spine. You mention sciatica, so lets focus on that.

Sciatica is a common condition that I see in general practice all the time. Its caused by irritation to the sciatic nerve.

The sciatic nerve is the longest nerve in the body. It starts in the lower back, travels through your hip and goes all the way down to the foot.

It is most commonly irritated by pressure from a bulging disc in the spine.

If the disc, which sits between the vertebra gets squashed, some of its jelly-like contents can bulge out into the space where the sciatic nerve sits. This is sometimes referred to as a slipped disc.

So while the problem is at the level of the lower back, people often feel symptoms lower down, in the buttock, leg and foot.

This is because the nerve isnt able to tell where exactly it is being compressed, so symptoms may be along its whole length.

Most commonly people experience nerve-type pain, with a stabbing, burning or shooting nature, sometimes people have pins and needles, numbness or weakness.

There is a good video on the NHS website explaining what it is. See nhs.uk/conditions/sciatica and scroll to the bottom.

In most cases symptoms resolve on their own over about six weeks, and youll likely benefit from painkillers during this period.

Its important to keep moving an exercise video is available on the NHS website, just search exercises for sciatica.

In some cases further treatment is required, including surgery, but this wouldnt be the right option for everyone.

There are alternatives such as painkilling injections, and other procedures which use radiofrequency waves to block nerves.

An MRI scan gives the best view of what is happening with the nerves in the body.

Always seek medical attention immediately if you have back pain associated with loss of control of your bladder or bowels, inability to fully empty your bladder, or progressive weakness of both legs.

Q) How can you lose weight while you are pregnant?

A) It is quite common to lose a small amount of weight in the first trimester, especially with severe morning sickness.

This small unintentional weight loss in early pregnancy will not harm the baby. Intentional weight loss is not usually recommended.

Weight gain in pregnancy is normal and varies greatly, though is mostly between 10kg and 12.5kg, most of which is put on after week 20. Its widely known that we need to eat a little more while pregnant, but only around 200 calories a day.

The advice for women who are overweight or have obesity is that with proper nutrition guidance, it is safe and feasible to restrict weight gain, or even aim to maintain their pre-pregnancy weight.

Pregnancy is a unique opportunity to establish new and healthier habits.

Healthy eating and physical activity will benefit both mother and baby.

If the pregnant person doesnt usually exercise, then start out with about 15 minutes of continuous exercise, three times per week, increasing gradually towards 30-minute sessions every day. Healthy exercise includes swimming and pregnancy yoga.

Actual weight loss in pregnancy should only be the aim in those who have received individualised medical advice and are receiving support to do so safely.

This is only likely to be the case when the pregnant person has severe obesity or poorly controlled diabetes, and the weight loss is likely to mitigate some of the risks associated with these conditions.

Q) Why would I keep getting urinary tract infections (UTIs) when Ive been on eight antibiotics this past two months, and my bloods are OK?

Recurrent urinary tract infections (UTIs) are becoming more and more common. A major reason for this is the global antimicrobial resistance crisis.

UTIs are generally becoming harder to treat as the bacteria become resistant to antibiotics.

While repeated infections tend to be caused by the same type of bacteria, some UTIs, like yours, now manage to survive multiple rounds of antibiotic treatment.

There are a few things women can do to reduce our risk of UTIs, such as urinating immediately after sex and wiping from front to back after going to the toilet.

The next steps will depend on your personal details and full medical history.

However, it is likely that some investigations are required, including urine cultures, a blood test and a scan of your kidneys.

Odd feeling in my throat

Q) FOR months I have felt like something is stuck in my throat. Ive had gastroscopy done and a stool sample taken. The results came back negative.

Ive been prescribed Lansoprazole and Gaviscon but neither helped. Im awaiting an appointment where I will have an examination done via my nostrils. I can still eat and drink well. Whats going on?

A) The sensation of something stuck in the throat is often named globus. Globus can be caused by many things, such as an increased tension of muscles or irritation in the throat.

One common cause is excess stomach acid and reflux of it into the oesophagus. This can cause burning to the lining of the oesophagus, and the associated swelling can give the symptom of globus.

It seems your doctors have considered this, hence the medications that reduce stomach acid and the camera test.

The stool test was likely to identify the presence of Helicobacter pylori. This is a type of bacteria that is present in many of us and causes no issues, so can be left alone, but it can increase the production of stomach acid, so in those with symptoms it is best to eradicate it with antibiotics.

A nasendoscopy is a camera inserted via the nostril and this can look at the back of the throat and voicebox, to identify any inflammation, injury or structural cause.

Sometimes these tests find nothing, and actually one of the commonest causes of globus is stress and anxiety.

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From back pain to UTIs and weight loss Dr Zoe Williams answers your questions... - The US Sun

When you're tired of cooking at home a night out sounds ideal. Whether you're trying something new or going to sit down at one of your favorite restaurants, dining out can be needed once in a while. However, when you're trying to lose weight, a night out sounds more like a glutinous activity than a treat.

If you're watching your weight, that shouldn't stop you from being able to go out and enjoy a meal at a restaurant with friends and family. It just means you have to be more careful about what you eat and how much you eat. We spoke with Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, to give us the scoop on how we can dine out and still lose weight. Read on to see how to go about it. Then, for more on dining out, check out The #1 Worst Thing to Order at The Cheesecake Factory, Says Dietitian.

It is possible to go to a restaurant and order a bowl of pasta when you're trying to lose weight. However, although delicious, try not to eat it all in one sitting. Instead, try to separate it with some other filling yet healthier options.6254a4d1642c605c54bf1cab17d50f1e

"Restaurant portions are huge, so it pays to split an entree and order an extra salad and a side of vegetables to share," says Young.

Plus, you get to have leftovers to eat the next day. That's an extra perk!

RELATED: What the Perfect Food Portion Sizes Actually Look Like

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When you go out to eat with friends and/or family, it may sometimes feel like a big reunion or celebration. Typically speaking, this will call for some alcoholic drinks, with a cheers to your time together.

"If you're trying to lose weight, it really helps to watch the alcohol intake," says Young. "And, if you are drinking, drink with a meal."

If you're not drinking alcohol, you still want to make sure your drink option is on the healthier side.

"Limit drinks with sodas and sugary syrups," suggests Young.

Did you ever purposefully eat less throughout the day knowing you were going to eat out and have a big meal? Well, it's time to put that habit to rest.

"We are often famished when we arrive at the restaurant," shares Young. "Eating a healthy snack an hour or two before heading out helps."

Skipping meals has also been linked to weight gain, according to research posted in the Nutrients journal. Therefore, it's important to eat every meal and to not starve yourself.

RELATED:9 Best High-Protein Snacks for Rapid Weight Loss

One of the first things the waiters and waitresses put down on your table is a bread basket. And although it's tempting, there are better options when you dine out to lose weight.

"Instead of eating the entire bread basket, which we often do when we sit down in the restaurant and wait for our main dish to arrive, order a healthy appetizer," says Young.

Young suggests enjoying a salad with mixed vegetables or a vegetable-based soup.Vegetables can help keep you fuller longer, which is great when trying not to overeat and trying to lose weight.

Kayla Garritano

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4 Ways To Dine Out and Still Lose Weight Eat This Not That - Eat This, Not That

CLEVELAND, Ohio Studies suggest that moderate alcohol consumption is linked to worse cognitive function, and weight loss surgery leads to higher rates of of both marriages and divorces.

Cleveland.com is rounding up some of the most notable local and national health news making headlines online. Heres what you need to know for Tuesday, Aug. 2.

Moderate alcohol consumption is linked to worse cognitive function, an observational study out of the United Kingdom suggests.

Among nearly 21,000 people in the United Kingdom Biobank cohort, alcohol intake above four standard drinks per week was associated with markers of higher brain iron in multiple basal ganglia regions, according to researchers.

Markers of higher brain iron were in turn associated with poorer scores on tests of executive function, reaction speed and problem solving.

The findings suggest a way in which alcohol can cause cognitive decline. The study results were published in the journal PLoS Medicine.

Americans who have weight loss surgery are more than twice as likely to get married or divorced within five years, as compared to the general U.S. population, a new study suggests.

Researchers at the University of Pittsburgh School of Public Health looked at changes in marital status among nearly 1,500 adults who had gastric bypass or gastric sleeve weight loss surgery from 2006 to 2009.

The majority kept the same relationship status for five years after their surgery, and 18% of single people got married, compared to 7% in the general American population. The study also found that 8% of married couples got divorced double the rate for their counterparts in the general population. Another 5% of married people got separated.

People who lost more weight were more likely to get separated or divorced, as were those who reported an increase in sexual desire after surgery, the research team found.

The journal Annals of Surgery recently published the findings.

Black patients have a dramatically higher risk of advanced vision loss after being newly diagnosed with primary open angle glaucoma when compared to white patients, suggests a new study from New York Eye and Ear Infirmary of Mount Sinai.

The findings suggests that African-Americans have a risk factor for this illness, and that more early glaucoma detection is needed in this community.

Glaucoma is the leading cause of blindness in the United States and primary open angle glaucoma is the most common type.

Researchers analyzed nearly 210,000 participants from three databases of nurses and health professionals from the Nurses Health Study (enrolled between 1980 and 2018, and 1989-2019), and the Health Professionals Follow-up Study (enrolled between 1986 and 2018).

Within the study group, 1,946 patients developed glaucoma. Black patients made up 1.3% of the study, but had a nearly twofold increased risk of early visual loss, and a sixfold higher risk for advanced visual loss, when compared to white patients.

The study, published in Translational Vision Science and Technology, is among the first to use an artificial intelligence algorithm to break down visual field loss in new-onset glaucoma cases among Americans.

See the article here:
Alcohol linked to poor brain health; weight loss surgery leads to both marriages and divorces: Health roundup - cleveland.com

Time-restricted eating is effective for weight loss, but it can also improve mood and blood pressure.

Thats according to research published today in JAMA Internal Medicine that found that early time-restricted eating for a period of 8 hours between 7 a.m. and 3 p.m. led to more effective weight loss, blood pressure control, and mood improvement in adults with obesity when compared with a group who ate in an eating window greater than 12 hours.

Early time-restricted eating (eTRE) was more effective for losing weight and lowering diastolic blood pressure than eating over a period of 12 or more hours at 14 weeks, the study authors wrote.

The eTRE intervention may therefore be an effective treatment for both obesity and hypertension. It also improves mood by decreasing fatigue and feelings of depression-dejection and increasing vigor, and those who can stick with eTRE lose more body fat and trunk fat, they added.

The researchers found that the impact of early time-restricted eating on participants with obesity was the equivalent of decreasing calorie intake by 214 calories a day.

Experts say this could make a significant difference in weight loss.

Over a 14-week period, an additional 214 calories/day amounts to 6 pounds (2.7kg) difference in weight loss. For many people, losing 5 percent of the weight is considered a significant health benefit and so, yes, this many calories can absolutely make a difference because in a year this would amount to losing roughly 10kg of weight (22 lb), which for some people would be close to a 10 percent weight loss, Dana Hunnes, PhD, MPH, RD, a senior dietitian at the RR-UCLA Medical Center in California, told Healthline.

The study is the latest in a growing body of research examining the impact of time-restricted eating but focuses specifically on early time-restricted eating.

We tested a version of TRE called early TRE (eTRE), which involves stopping eating in the afternoon and fasting for the rest of the day. Because key circadian rhythms in metabolism such as insulin sensitivity and the thermic effect of foodpeak in the morning, eTRE may confer additional benefits relative to other forms of TRE, the study authors wrote.

The study participants who were tasked with following an early time-restricted eating plan were instructed to eat 500 calories less than their resting energy expenditure every day between the hours of 7 a.m. and 3 p.m.

In the afternoon and evening, they were instructed to fast. They were asked to follow this program at least 6 days a week for 14 weeks.

What was interesting about this study is the timing of the restriction. Earlier restriction seems to have a greater benefit. This would make sense as insulin levels can remain lower for a longer period of time and thereby increase calorie burning, Dr. Mir Ali, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California, told Healthline.

Anyone trying to lose weight may benefit from intermittent fasting or time-restricted eating. The downsides to this way of eating are that a person may feel hungrier during the period where eating is not allowed and may have difficulty adhering to the plan, Mir added.

When it comes to the timing of eating, experts say it is important for those attempting time-restricted eating to find a suitable eating window that suits their needs and lifestyle.

For individuals who dont like to go to bed feeling hungry, this can be a difficult way of eating. Alternatively; for some individuals, beginning to eat later in the day, shifting the time restriction for example to noon to 8 pm works better than 7 a.m. to 3 p.m. It really depends on the person. Also, if you are someone with a history of disordered eating habits, time restriction can be a trigger, Hunnes said.

The study participants who followed early time-restricted eating lost an additional 2.3kg compared with other participants.

They also experienced a reduction in diastolic blood pressure.

Time-restricted eating was also found to be more effective at improving mood disturbances among study participants.

What we eat, how we eat, affects our mood for many reasons, Hunnes said. Dopamine can be triggered from eating certain foods, The way we feel about ourselves can be affected by what we are eating. Inflammation (or anti-inflammation) from foods can affect our mood. The ups and downs of our blood-glucose levels can affect our mood. So, yes, the way we eat, what we eat, when we eat, like circadian rhythms, can affect our mood.

But before embarking on a time-restricted eating plan, experts advise it is a good idea to speak with a doctor for advice.

The first step before trying a time-restricted diet plan, or any diet really, is to see your primary care physician and make sure it is appropriate for your health concerns. Diabetes and other conditions can certainly have an impact on any diet plan, Ali said.

There are a number of ways to implement an intermittent fasting or time-restricted plan, so trying different options to see what will work for your lifestyle is important, he added.

More here:
Time-Restricted Eating and Weight Loss, Mood - Healthline

Fasting is a very easy way to lose weight these days. Intermittent fasting had grabbed a lot of headlines recently. Many celebs also lost weight through this fasting. Lakin kya apne kabhi dry fasting ke bare men suna hai? Yes, this is also a type of fasting for weight loss. Dry fasting can easily be done with intermittent fasting, alternate day fasting, eat-stop-eat or periodic fast. However, this should be avoided as it can lead to various side effects. Heres what fasting is and its disadvantages.

Bharti Singh lost weight with intermittent fasting, know what is wrong in pregnancy?

Many ways of dry fasting

Generally, dry fasting is of two types soft dry fast and hard dry fast.

Soft Dry Fast- In a soft dry fast, dieters are allowed to use water to brush their teeth, shower and wash their faces.

Hard Dry Fast- In such a fast, dieters are not allowed to come in contact with water at all.

How does fasting work?

According to reports, it is said that during dry fasting, when the body does not get water, it starts burning fat to generate energy. A lack of water in the body stresses it and it starts using every available source of energy to keep the internal system running. It is also said that dry fasting helps strengthen immunity by removing damaged cells, allowing the body to generate new cells. In addition, frequent fasting can reduce inflammation and promote healthy skin.

Difference between intermittent fasting and dry fasting

You can include zero calorie liquid drinks in your diet during intermittent fasting. Such as water, diluted apple cider vinegar, unsweetened coffee and milk. All these things can be consumed during fasting. On the other hand, in dry fasting, you have to stay away from food and drink during fasting. This is why fast is considered quite dangerous. But some experts associate this type of fast with many health benefits.

Weight Loss: Gourd water is the best for rapid weight loss, here is how to make it

Side effects of dry fasting

Long-term fasting can also cause side effects. If you fast for a long time, it can happen

You start feeling tired. Apart from this, fatigue, dizziness and weakness may also be felt.

Avoiding both food and water can make you feel even more hungry and you may eat more than usual.

During fasting, you may feel irritable and may experience mood swings. In this case, the concentration level may also decrease.

Limiting nutrients, especially carbohydrates, can also cause headaches.

In extreme cases and fasting for a long time can cause problems like seizures, swelling of the brain, heat injury and kidney failure.

During intermittent fasting, there are some mistakes that you are not doing

What is the right way to do it?

1) Do not dry fast with too much toxins in the body. Because it can increase the chances of feeling tired. The best way to prepare yourself for this fast is to hydrate yourself well.

2) Do not try fasting for more than 12 hours first. The body needs training and preparation for a 24 to 36 hour fast.

3) If at any time you feel dizzy, nauseous, tired then you should break the fast. In this case, a light salad or probiotic smoothie can be eaten.

4) The best results of dry fasting can be obtained by practicing it regularly.

Kin people should avoid it?

Dry fasting should be strictly avoided by those suffering from any kind of pre-existing disease. Even pregnant and lactating women are advised not to fast like this.

Make these small changes in your diet for a week for weight loss, and you will get perfect results

Note Before making any diet changes, consult your doctor for more information.

See more here:
Weight Loss What is dry fasting for weight loss know how it works and its side effects - Globe News Insider

Tom Hardy is arguably one of Britain's most well known actors, having starred in huge blockbuster films and TV programmes over the course of his successful career. And what adds to his talent is his ability to transform his body to suit whatever character he is playing.

His most prominent transformation that is still being talked about today is his appearance as Bane in 2012's The Dark Knight Rises.

The actor managed to gain over 30lb (two stone) for the role as Batman's arch-nemesis.

But how did he bulk up in a short space of time?

He is said to have used a range of body weight exercises to build muscle on his chest, arms and shoulders.

Hardy hit a four-round circuit, going from 10 reps in the first round, to seven, to five, then to three.

READ MORE:Diet: Expert warns against common mistake

According to Men's Health, the workout is as follows:

Position hands so theyre square with the shoulders.

Keep elbows tucked in, moving alongside the torso to detonate the triceps.

Set hands wide apart, so that a rectangle is formed by the chest, arms and the floor

Set hands wide apart and spread fingers while lowering the body and turn them outwards.

Assume a press-up position on the knuckles, with arms kept at shoulder-width.

Lower chest to the floor, letting the elbows bend back like a grasshoppers legs.

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While this workout alongside a food-laden diet did the trick for Hardy, he admitted previously that he was actually "overweight", weighing in at a hefty 14 stone (90kg) during filming.

But the transformation is not one that will be forgotten lightly, especially by the actor himself.

He said at the time: "If you really study the photographs [of Bane], I was really overweight, actually.

"I ate a lot and I wasn't much heavier than I am now, but I just ate more pizza.

"They shoot from low to make you look big."

READ MORE:Michael Mosley weight loss: Remove three foods to stay slim

It was alright when I was younger, but I think as you get into your 40s you have to be more mindful of the rapid training, packing on a lot of weight and getting physical, and then not having enough time to keep training because youre busy filming, so your body is swimming in two different directions at the same time.

"I havent damaged my body, but Im certainly a bit achier than I used to be! I certainly have joints that click that probably shouldnt click."

He added: "And carrying my children is a little bit harder than it used to be - but dont tell them."

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Tom Hardy's workout he used to gain muscle fast for Batman's Bane - rapid training plan - Express

There is no doubt that losing weight is a difficult task. It is often seen that people go to the gym, work out and reduce calories, yet they do not lose weight. Experts believe that to lose weight, as much as workout is needed, diet is also needed.The best way to lose weight in a healthy way is to consume all those things along with exercise, which are low in calories and promote muscle growth. Protein is considered the best solution for this.

Protein is very important for losing weight. This strengthens the muscles, enhances the body and reduces weight. Now the question arises that what are the main sources of protein and how should protein be included in the diet to get a good figure and lose weight? For this, Priyanshi Bhatnagar, the founder and holistic nutritionist of Detoxpri, is telling you high protein dishes.

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It is a mixture of various nutritious vegetables, which will give you various nutrients along with protein. This low-calorie Indo-Chinese dish, unlike any other recipe, will whet your appetite. It is stir-fry in a little oil and spices are added. Dont forget to add cheese to it.(Photo Credits: TOI)

Cauliflower is rich in nutrients and low in fat. There is a better vegetable for those who want to lose weight. Just you should not make it in too much oil and spices. Also, avoid putting potatoes in it.

There is no doubt that eggs are the best and cheapest source of high protein along with taste. If you are losing weight, then you should include eggs in breakfast. All you need is black pepper, milk, eggs and butter to make it. You can also add more vegetables to make it more nutritious.(Photo Credits: TOI)

This Mughlai recipe is high in protein and low in calories. Do not use oil to make it. Just baking will do the job. This will not only satisfy your craving but will also keep your weight in check.

(Photo Credits: TOI)

Another quick and easy recipe is Sprouts Chaat. You can make it by mixing rajma, moong dal and black gram. Mix lemon juice with onion, tomato and green chili in it.

Make a salad by mixing quinoa, a little millet, kidney beans and some vegetables. This blend is a treasure trove of protein and fiber. If you are looking to lose weight, then this option may prove to be better for you.

(Photo Credits: TOI)

Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more details.

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These 6 dishes are full of protein, will reduce weight fast, will make a strong body - News Day Express

Slimming down is on many peoples minds. But as Ive come to learn for myself, there are no shortcuts to melting away fat. Avoid any magic potion that promises to do that!

Many of us remember watching Aladdin as children as he and Jasmine ride on that magic carpet to discover a whole new world. The movie industry has benefited tremendously from capitalising on our love for watching dreams come true and underdogs climbing from rags to riches. It touches that special place in our hearts that desperately wants to believe that miracles do happen.

Its that same desperation we dieters have as we seek that magic pill. That pill that promises to take away your appetite so your scale keeps going down. Or the pill that promises the sun and the moon without you having to do anything to earn it.

The only place for a magic carpet is on the cinema screen and is purely for entertainment. Lets stop fooling ourselves into believing we can manage our weight on a magic carpet while sweeping the real issues under the rug!

No to shortcuts

We may see some results from popping a pill or drinking a mystery solution, but trust me, researchers will discover that very pill causes cancer or kidney failure a few years down the road. Well find ourselves stranded at the side of the road that we thought would be our salvation.

Freedom from overeating isnt free. Like anything else in life that is worth fighting for, it takes courage and hard work to accomplish lasting goals. It also means we have to be willing to give up some things and Im not just referring to food. Food is the tip of the iceberg. Underneath lie a million other reasons we have resorted to feeding this addiction. Until we deal with underlying cause, we cannot even begin to heal from overeating.

Slowing down

This month, lets mindfully and objectively slow down enough to think hard about what we want to accomplish and what small steps we can take to keep us motivated. Do you remember the tortoise and the hare story when we were kids? The hare took a snooze only to lose at the end of the race because as slow as that turtle was, it refused to give up.

We are that turtle. Slow and steady is what it takes, the opposite of what the marketing world advertises as they push one product after another with promises to help us with our weight issues FAST. The only fast thing they may accomplish is quickly depleting our bank accounts as they make money off of our desperation.

I will be honest with you and tell you that I threw out leftover pills just approved by the United States Food and Drug Administration to decrease appetite for the sake of weight loss. It took facing the truth head-on to love my body enough to protect it from something that could potentially prove harmful.

If you are popping those magic pills, youll be surprised at how empowering it is to throw them out before you find youve thrown your health to businesses that line their pockets with profit.

Heres to staying healthy the good old-fashioned way and plugging along without stopping, like that turtle!

Reprinted with permission from Family Flavours magazine

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There is no magic pill to lose weight - Jordan Times

By Shubhangi Shah

People across the world follow a wide range of religions, which probably have one thing in common: abstaining from food on certain days. Buddhist texts restrict monks from eating after noon; Muslims have Ramadan during which they fast from dawn till sunset. Similarly, Jews practise Taanit, different Christian traditions have their fasting rules, and Hindus fast on several occasions throughout the year. Several religions see abstinence as a crucial aspect in physical and spiritual well-being, says Dr Unni Nilanjan, Ayurvedic doctor at Art of Livings Sri Sri Tattva Panchakarma. It means abstinence from indulgences. Far from being a way to sustain oneself, food often becomes an indulgence. In this regard, fasting helps a person develop an inner strength to withdraw from pleasures of the senses and go deeper within, he adds.

However, with time, fasting has evolved from being a religious practice to becoming a health phenomenon, with several doctors and fitness pundits recommending it. So, what is the fuss all about?

Benefits galoreFasting, intermittent fasting to be specific, is becoming increasingly common as a way to lose weight. In this, one eats in a time-restricted window and fasts otherwise. There is no restriction concerning food. And it has shown to be effective.

A 2014 study showed intermittent fasting led to a 3-8% loss in weight in 3-24 weeks. It also led to a reduction in waist circumference. As many as 40 review studies have found its positive results on weight loss.

However, it is not the only benefit.

According to Sreemathy Venkatraman, a wellness nutritionist, clinical dietician and founder of Mitha Ahara: Eat to Live, intermittent fasting can lead to:

Mental health improves, too, as one has better self-control and does not graze throughout the day, she says. As your weight decreases, so does your chance of developing chronic illnesses, says Neha Pathania, chief dietician, Paras Hospitals, Gurugram. You also experience enhanced cycles of brain health. Life expectancy increases too, she adds.

Dr Nilanjan goes beyond that and points at Japanese biologist Yoshinori Ohsumi, who won the 2016 Nobel Prize in medicine for his work on autophagy, which is the bodys natural cleansing mechanism to purge the body of damaged cells and regenerate newer, healthier cells. This happens while fasting, the Ayurveda doctor says. Some bodies of research have shown that intermittent fasting and calorie restriction can cause autophagy.

However, since religious fasting is practised for a few days, does it undo the benefits? The answer is no, according to Dr Nilanjan. Fasting is similar to taking your car to the workshop. Doing it once in a while ensures that it runs smoothly and has optimum performance for a longer period. The life of the car is also longer when you maintain it regularly. Similarly, fasting increases the quality of life, when done regularly, he explains.

Dos and dontsFasting has been shown to lead to weight loss and other health benefits. However, healthy eating is the way forward. Hence, do not go overboard with high-fat, ultra-processed and ready-to-eat foods, which trigger inflammation and thus lead to more fat deposits. Instead, have a balance of all the food groups, which includes whole grains, healthy fats, good sources of protein, and lots and lots of fibre. The World Health Organisation (WHO) recommends 35 grams of fibre per day for every adult, which is mainly sourced through vegetables and fruits. Hence, include lots of these, which are in season, in your diet, recommends nutritionist Venkatraman, adding: Also, do not forget to drink enough water.

Coming to religious fasting, it is not uncommon to see people breaking fasts with heavy meals consisting of fried and high-fat foods. Dr Nilanjan recommends against it and says fasting is akin to a workout, as both are experiences we put the body through. We would not just jump into a heavy workout or end one abruptly. Fasting puts the body into a particular state, and thus there is a need to ease out of it, he says, recommending breaking a fast with a light meal containing good amounts of carbohydrates.

On the flip sideLike anything else, fasting, too, has its share of pros and cons. When not done properly or under guidance, fasting can have detrimental effects on the body such as wasting and malnutrition, and can induce unfavourable conditions in the body such as ketosis and hypoglycemia, says Dr Nilanjan.

Also, it may result in the rise of cortisol, the stress hormone, which might cause an increased desire for food. Hence, overeating and binge eating are two frequently seen negative effects of intermittent fasting, says Pathania, adding: As you often forget to drink water when you do not eat, it can occasionally lead to dehydration too.

Apart from these, if you experience unpleasant symptoms, including overeating and probable weight gain, and short-term physical ailments, hormonal changes, or menstrual cycles, discontinue your fasting routine immediately or talk to your doctor, recommends Pathania.

Muscle careAlthough fasting can aid fat loss, there can be a concern about losing muscle mass too. It is crucial to understand that weight loss without exercise typically results in a decrease of both lean and fat mass. Everything in a persons mass that is not fat is considered lean. It holds for fasting too. Studies have shown that intermittent fasting for several months can lead to the loss of minor quantities of lean mass, says Pathania.

At the same time, nutritionist Venkatraman recommends including protein in every meal, which can be challenging for vegetarians and vegans. So, include lots of legumes and pulses in your diet. Have rajma, chana, white-eyed peas, nuts, and oilseeds. Vegetarians can have milk, yogurt, paneer, etc, while vegans can replace these with tofu and vegan milk varieties, she says.

In the end, fasting can be a way of a very disciplined life. You become aware of what you eat, and it gives you the power to control your hunger, says Venkatraman. So what is the way to go about it? To not assume it as just another fad and take it slow as benefits take time to show, she adds.

Types of fastingIntermittent fasting is an umbrella term and includes multiple types in its ambit. Here are a few of them

The rest is here:
A Health Phenomenon: Fast facts on fasting - The Financial Express

In recent years, Doreen Nasasira has battled with her weight. She has gained and lost it in equal measure. Nasasira, the voice behind the K-Zone, a show that runs on KFM from 8pm to midnight, began feeling less confident about her looks in 2016. At the time, she was dealing with different challenges, including a failed relationship.

The heartbreak became a blessing in disguise because it gave me the push to start watching what I ate, she says, adding that losing the weight would in a way help restore her confidence.

In order to achieve her desired goal, she made the gym her second home. She lifted weights, engaged in Zumba (a fitness programme that involves cardio and Latin-inspired dance), squats, cardiovascular exercises including walking and running using a treadmill, among other forms of exercise.

Overtime, Nasasira lost 22 kilogrammes (From 78kgs to 56kgs) and began feeling confident and content with her physique. However, this weight loss raised eyebrows, especially among those who knew her well. Many expressed their concern about her weight loss and advised her to gain back the weight.

She adhered to the pressure and sought the services of a nutritionist who gave recommendations on particular foods to eat from then onwards. He suggested she takes millet porridge and oats. Along the way, and with reduced gym visits, Nasasira went back to weighing more than 70 kilogrammes.

The outbreak of the Covid-19 pandemic in March 2020 worsened the situation. The period prompted a lockdown and limited movement as a way of curbing the spread of the disease. Nasasira, who could not even access a gym at the time continued piling on the kilos.

I stocked up on processed foods, including spaghetti and canned foods instead of fresh ones. And because I thought the worst was going to happen, I ate my food without a care in the world, she says.

At the time, she was getting a few endorsements here and there, including modelling gigs for different products. Such engagements would require her involvement in photo-shoots as a way of branding a particular product.

At times, she would face challenges fitting into some outfits while at others, photographers would make fun of her weight. Eventually, she also realised that she had indeed let herself go.

Since these pictures were intended for marketing products, they were shared on-line which also attracted all sorts of mixed reactions from social-media users.

One time, someone said I was obese and should only represent fat people, she says, adding that such comments would cause her to break down and cry.

Nasasira recalls a random male pedestrian who sexually harassed her while she sat on a boda boda that had stopped due to traffic jam. He tried to touch her hips and when that failed, he made some offensive remarks saying, This one is warm.if only I could have her.

He was not the only one who uttered such comments. There were other men who made similar unpleasant remarks whenever they saw her. Then, there were those uncomfortable stares from the same men looking at her hips, where Nasasira says, the weight was mostly concentrated.

And as if the comments and stares were not enough, there was a category of people who said her body was changing because of old age.

Having had enough of such criticism, Nasasira thought it wise to re-consider her weight-loss plan after hitting the 78 kilogramme mark.

So, when the economy was partially re-opened in 2021, she consulted a nutritionist for help. Not only did he give Nasasira a strict diet plan to adhere to from August 2021 to February 2022, he also offered advice that if she stuck to the plan and put her mind to it, the desired results would be reached.

Nasasira was encouraged to mostly include local breeds of chicken and fish in her diet. These had to be accompanied with vegetables, especially leafy greens such as spinach and lettuce. She was urged to often include cucumber and pumpkin as well.

When she opted for beans or peas, Nasasira was told to accompany these with either matooke or sweet potatoes.

She was discouraged from eating fast foodstuffs, wheat and dairy products, processed juices and raw salt, which medical experts say can cause other health complications such as kidney problems.

She was also advised to drink a lot of water to stay hydrated, get enough sleep, not eating past 7pm and on occasions she got cravings, to opt for healthy treats such as vegetable or fruits such as apples, bananas or watermelon.

Nasasira was also encouraged to walk more rather than engage in intense exercise. The trainer reasoned this was so as not to strain her body.

Nasasira has adhered to the diet until today. She, however, admits that the journey has not been easy as temptations always come up. Going out less and being picky with what she eats at restaurants helps her deal with these temptations.

She currently weighs 66kgs and Nasasira hopes to maintain it at this.

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Nasasira's on and off weight loss journey - Monitor