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Getty / SCIENCE PHOTO LIBRARY There's a lot more to losing weight than the amount of calories you consume. Here's what you should know about inflammation and weight loss.

It's clear that there's a lot more to weight loss that just calories in and calories out, but what are those other dynamics at play? Research suggests many stem from inflammation, which means reducing inflammation is not only essential, but also a good first step to long-term weight loss.

But how exactly does inflammation prevent the body from losing weight? I'm breaking down the connection, plus five ways to prevent inflammation from stifling your weight-loss goals.

When inflammation is present, even those with the most disciplined eating and exercise habits may find they can make little progress losing weight. The reason stems largely from changes seen when the body gains weight or is carrying excess weight, many of which are cyclical and build on one another. Here's a brief look at how inflammation and weight are connected.

Weight gain is associated with increased inflammation in the body. A 2019 study found that levels of a key inflammatory marker in the blood known as C-reactive protein (CRP) increased as weight increased. This inflammation appears to be triggered by hormonal and metabolic changes and remains until excess weight is lost.

Inflammation in the body can lead to insulin resistance. This is due to inflammatory compounds that impair the way insulin works. This leads to higher glucose levels, as well as fat accumulation in the liver which further contributes to insulin resistance. They can then start to fuel one another, causing a viscious cycle: weight gain causes more insulin resistance, and insulin resistance leads to more weight gain.

Leptin is a key hormone that tells the brain when to eat, when to stop eating and when to speed up or slow down metabolism. However, research suggests that leptin functioning is altered with weight gain and inflammation. The effect is that the brain doesn't get proper feedback, so leptin levels remain low which triggers appetite to increase and metabolism to slow (as if the body were starving) making weight loss pursuits even harder.

Video: Youre unlikely to lose stubborn belly fat if you eat these 5 foods (Provided by Buzz60)

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The inflammatory combination of weight gain, insulin resistance and leptin resistance build on each other, but may also be exacerbated by things like stress, lack of sleep, eating processed foods and a sedentary lifestyle. Looking at these inflammatory effects associated with weight gain, it's easy to see why simply monitoring calories-in versus calories-out just doesn't work.

Whether you're carrying an extra 10 pounds of body fat or an extra 60 pounds, you're likely experiencing some level of inflammation, which makes the body irritated and stressed. In a situation like this, the body's primary focus is survival and healing, not weight loss. So, to lose weight, it's key to reduce inflammation and other potential irritants to help the body get back to more "normal" operating conditions.

So, how do you reduce inflammation to lose weight? Here are five things to do.

Chemicals, additives, coloring, added sugars, and other compounds in processed foods are all potential sources of irritation. Avoiding these ingredients by choosing more whole foods and minimally processed products foods is key to reducing inflammation to lose weight. When purchasing a packaged produce, take a look at the ingredients list. Are the ingredients listed what you might use if making the food from a recipe at home? If the answer is yes, then this is likely a minimally processed product and a good choice. If not, try to opt for something else.

While getting rid of irritants, it's also just as important to refuel with foods that contain compounds that have anti-inflammatory effects like antioxidants, phytochemicals and omega-3 fatty acids. Good sources of these are vegetables, fruits, nuts, seeds, fish and healthy fats, such as plant-based oils, nuts and avocados.

So load up on leafy greens and cruciferous veggies like cauliflower and broccoli; snack on berries and nuts; incorporate fatty fish like salmon into your menu two times per week and use moderate amounts of healthy oils like extra-virgin olive oil.

Did you know that many health professionals now consider sleep just as important to weight loss as diet and activity? Adult bodies need approximately 7 to 8 hours of continuous sleep most nights to rest, repair and recharge for the next day. Sure, caffeine may help energy levels temporarily, but the effects of inadequate sleep go a lot further. Routinely not getting enough sleep (6 hours or less) leaves the body without the resources it needs to function properly, creating new inflammation and aggravating existing inflammation.

Strengthening the gut's microbe barrier is essential to reducing inflammation because it can prevent future irritants from slipping through the intestinal wall into the bloodstream. To do this, try to incorporate foods every day that are fermented or contain active live bacteria cultures such as yogurt, sauerkraut, kombucha, miso or kimchi.

As much as we want to focus strictly on food and exercise for weight loss, mental and psychological health is just as important because low-grade inflammation won't go away if stress levels run continuously high. Finding a way to escape that stresssuch as doing yoga, meditating or a walking for 10 minutes a dayprovides quick relief psychologically and anti-inflammatory effects physiologically. If stress is too much of daily problem, learning how to manage and cope when it does occur is key for not triggering new inflammation or aggravating existing inflammation.

Slideshow: 25 bad habits that are actually good for you (Courtesy: The Active Times)

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Inflammation Might Be the Reason You're Not Losing WeightHere Are 5 Things You Can Do About It - msnNOW

Dr. Sophie Jacob provides more than just your average Chiropractic care in Tucson. She is your partner in wellness. If you suffer from chronic pain, need to lose weight, or desire to live a healthier life style it all starts with Dr Jacob.

Losing "stubborn" fat is hard and as you get older - it just gets harder and harder. You might go to the gym five days a week, sweat on the treadmill for an hour, and see maybe a pound or two drop in a month. Is that really worth your time? Or... imagine going to a medical facility, laying down, spending 25 minutes relaxing, then getting up and finding out you've lost two inches around your waist. Which do you prefer? What if you could keep doing that and losing more and more fat until you looked like you did years ago? If you have any interest in this and how it works when it comes to inch loss, you should stop what you're doing and call the office for an appointment immediately. This new treatment technology - now available in Tucson - uses a special light therapy to trick your mitochondria (in your fat cells) to release their fat content. ULTRASLIM is now cleared for prescription use in the United States as the only noninvasive treatment for immediate fat removal without dieting, exercise, or pills.This treatment is safe and painless!

If you eat better, drink plenty of water, stay away from sugars, and carbohydrates, this can lead to permanent fat loss without surgery. Here's a heads up. If you have tried liposuction in the past - you know that when you"regain the weight" it goes to different places-making your body look distorted and then unfortunately, you're back to where you started, only worse. With this technology we don't destroy your fat cells. What we do is we simply drain the contents of the fat cells so you lose the inches and look good again.

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Tucson Morning Blend Kick off your weight loss just by sitting here. Heather Rowe 12:37 - KGUN

When should I weigh myself?

How much do I really weigh?

Millions probably ask themselves those questions daily.

If you're a professional fighter who doesn't want to gain unwanted pounds between fights or simply a non-athlete trying to lose weight, when and how should you punish the scale?

Most diet experts believe people focused on weight loss or maintenance should weigh-in monthly, or weekly at most. And while some respected weight loss programs discourage weighing yourself daily, a recent study suggests otherwise.

Recent study: According to MedicineNet, a group of doctors who evaluated obese and overweight adults engaged in weight loss programs as well as individuals simply trying to maintain their weight found that those who weighed themselves more often a) enjoyed greater success in weight loss and b) prevented more weight gain over a 2 year period versus those who weighed themselves less frequently.

When I boxed, we were forced to weigh ourselves at the start of each workout and at the end, daily. And our coaches recorded both results.

By weighing yourself everyday, you will be able to quickly recognize patterns of weight gain or loss and attempt to adjust or proceed accordingly.

For example, if you follow a strict dietary regimen Sunday through Thursday and enage in pure, unadulterated revelry (from a nutrition and workout standpoint) over the weekend, those extra 5,000 calories consumed Friday and Saturday via cocktails and pizza may find their way to the scale, if not your belt line, quickly... Especially if you're over 30.

Believe it.

Those engaged in weight loss or maintenance will likely want to know sooner than later they've gained three pounds over the weekend. And if your metabolism is anything like mine, two days of of uninhibited indulgence will manifest on the scale within 24 to 48 hours, literally.

So, when and how should you weigh-in?

Our weight can fluctuate for many reasons so you may see strong variances despite following strict weigh-in guidelines.

If you weighed 175, 177 and 174 lbs on Monday through Wednesday, respectively, consider your actual weight about 175.3 (your 3-day average) when you step in the ring to spar Wednesday evening.

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Boxer weight loss tips: When and how to step on the scale - FightSaga

Marinated, sauted, pured, baked, or scrambled, tofu has become one of my favorite foods to eat. Once I learned how to prepare it in delicious ways, I not only loved how it tastes, but as a plant-based eater, it's become an easy and quick source of protein. But is tofu good for weight loss? We asked registered dietitians to shed some light.

"People who eat plant-based diets tend to have lower BMIs (weight for height) and less risk of obesity," said registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS. And tofu can be a great option in your plant-based diet.

"Tofu is an excellent food for managing weight as it's high in belly filling plant protein, which can help you stay fuller longer," Whitney said. It's also low in calories and carbs (which makes it a great option if you're vegan keto), and has no saturated fat, added registered dietitian Rachel Stahl, MS, CDN, CDE, of Rachel Stahl Nutrition. A three-ounce serving of Trader Joe's High-Protein Organic Tofu (my personal fave) offers a whopping 14 grams of protein for just 130 calories and three grams of carbs.

A typical serving of firm tofu is about one-fifth of a package or about three ounces, but Whitney said, "I encourage clients to just listen to their body and eat an amount that feels satisfying." Rachel agreed and said some people may have one serving as part of their meal, while others may have three.

"I recommend one to two servings of soy foods, including tofu, per day," Whitney said. For example, you can have soy milk for breakfast and tofu for lunch. If you're plant-based, you may rely on soy foods for protein. As with anything, moderation is key, Rachel said, and tofu should be eaten as part of a well-balanced diet that includes plenty of fruits and vegetables, legumes, whole grains, nuts and seeds, and lean protein.

Note that not all tofu offers the same nutrition profile. Firmer tofu offers more protein for more calories, while softer tofu, such as silken, will be lower in calories and lower in protein (40 calories and four grams of protein).

"Tofu is easy to incorporate into meals and snacks," Rachel said. Cut it up into cubes and add it to a stir-fry, add marinated tofu to salads or wraps, blend silken tofu into a soup or smoothie (this one tastes like a vanilla milkshake, or use it to make dessert such as pudding or chocolate mousse.

You can also crumble it and make a tofu scramble or use it in place of ricotta for stuffed shells or a vegan lasagna (which totally fooled my in-laws!). Get creative!

Go here to read the rest:
Is Tofu Good For Weight Loss? Dietitians Say Yes and Here's How Much You Should Be Eating - POPSUGAR

When you are overweight, it is not the comments of the people that break you, but rather the inability to perform everyday tasks with the same ease. It is also disheartening to see your clothing size go up. Something similar happened with 32-year-old Tejas Bari, who realised that he needed to lose those stubborn kilos when even XXXL size did not fit him. His weight loss journey is an example that you can achieve anything, once you put your mind to it.Name: Tejas BariOccupation: IT Professional

Age: 32 yearsHeight: 5 feet 7 inches

Highest weight recorded: 110 kgs

Total Weight lost: 30 kgsCurrent weight: 80 kgs

Duration it took me to lose weight: 10 months

The turning point: While there were a lot of things that were going wrong with me, the wake-up call was when I couldnt even fit into XXXL clothing size. I realised that I needed to do something about my weight. Additionally, I was really inspired by real-life weight loss stories and decided to lose weight.

Weight loss diet: I didnt consult any professional nutritionist or fitness trainer. I start my day with a glass of warm lemon water. After that, I have a banana and then head to the gym.

My breakfast: I prefer to have poha or upma in breakfast with 4 boiled egg whites. I would have a cup of green tea in between my breakfast and lunch.

My lunch: I have 3 chapatis, a portion of sabzi and salad.My snacks: Dry fruits (almonds, walnuts and cashews) and a glass of fruit juice

My dinner: For my last meal of the day, I stick to grilled paneer or roasted chicken or 1 chapatti with sabzi.

My workout: When I weighed a massive 110 kilos, I started doing cardio in the gym. Gradually as I lost weight and became fitter, I started working towards burning more calories. In the beginning, I worked out for 45 minutes and then I started working out six days a week for at least one hour.

After I touched 98 kilos, I also started weight training under the guidance of my friend Ajit Bhosale. Once I got used to weight training, I reached out for heavy weights and now I target one body part per day for muscle training with heavy weights.

Low-calorie recipes I swear by: A bowl of dal, roasted chicken and fruits.

Fitness secrets I unveiled: First things first, you need to completely stop consuming sugar and all sugar-laden products. Secondly, start drinking plenty of water every day and try to work out daily. Even if you are not motivated enough for a full-blown workout, try exercising a little daily.

How do I stay motivated? I keep myself motivated by watching fitness training videos on Facebook and YouTube. Also, I have made exercising a part of my lifestyle, so that when I don't work out for even a single day, it feels like something is missing. Hence, I do not bunk gym for two days continuously. If that isnt possible, I work out at home.How do you ensure you dont lose focus? I make it a point to check my weight regularly and keep a record of the same. It is important to remember that your weighing scale doesnt reflect your progress. It should not deter your confidence as it is just to keep you on the track.

Secondly, whenever I crave for anything which is not a part of my diet, I make it a point to control the urge and have it only on Sunday.

Whats the most difficult part of being overweight? I used to completely avoid doing physical activities. Moreover, getting clothes that you want to wear is one of the most difficult parts of being overweight. I never got the desired readymade clothes of my choice. Hence, I always had to compromise on what I wore and it was really disheartening.What shape do you see yourself 10 years down the line? Now my focus is on muscle toning and to maintain my current physique. I want to stay healthy and fit, no matter what.

Link:
Weight loss story: From 110 kilos to 80 kilos, this guys weight loss journey is unbelievable! - Times of India

When it comes to losing weight, exercise and diet both play an important part in getting results. Making simple changes to the diet plan can be enough to help dieters lose weight and cut back on fat. Slimmers must ensure they eat foods high in protein to see the best results, Cecilia Harris, celebrity PT and co-founder of online fitness, nutrition and health platform, Results with Lucy, explained.

If you want to lose fat you need to burn more calories than you put in. In other words, create a calorie deficit.

When doing this, dieters must be mindful with what foods they cut out and eat foods high in protein.

Cecilia explained: Upping your protein intake will promote weight loss and keep you feeling fuller for longer.

If hoping to burn fat, slimmers will still need to eat the right nutrients when cutting back on calories.

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Making small changes and swapping unhealthy habits will help dieters on their way to a tone midriff.

You still need to make sure you are getting all the right nutrients so really its about eating smart and making sure what you eat has nutritional value and is not wasted calories," Cecilia added.

Simple changes can make a big difference like cutting down portion sizes or swapping a milky coffee for green tea.

For each person the calorie deficit will be different depending on variables like your height, weight, gender and how active you are.

Dieters hope to lose fat quickly can achieve their goals by upping their protein intake and cutting back on unhealthy calories.

However, the trainer warned this is not for everyone and those already eating healthily might not need to cut back.

Cecilia added: I dont believe that day to day creating a calorie deficit is necessary if you are living a healthy, balanced lifestyle however, if you are looking to get that extra ab definition then creating a calorie deficit can work.

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Weight loss: Using this diet trick can help burn belly fat fast - what can you eat? - Express

Kareena Kapoor had an amazing pregnancy but losing the extra fat post her pregnancy was not easy but all she needed was her dietician and her trained and some determination.

B-town's Bebo, Kareena Kapoor Khan hasn't had it easy with her weight loss. She's had it hard and she has always been under media scrutiny for her weight. But she has always managed to maintain her weight and she happens to be one of the most hardworking actresses in the industry. Her diets and weight loss secrets are the most talked about and everyone wants to know how she managed to work off all the baby weight with such ease and determination.

We all need a little insight into Bebo's healthy habits and lifestyle choices that can help us with our weight loss routine as well. Kareena has been very strict and disciplined when it comes to her weight loss routine and her diet. Kareena has set weight loss goals for mommies to be with her post-pregnancy transformation.

She never stopped working out, not even during her pregnancy but she did go from high-intensity workout to a light yoga session and that helped her stay healthy and fit even during her pregnancy. Post her pregnancy as soon as she could, she started hitting the gym and she picked up some pilates. Kareena Kapoor has a simple but high-intensity workout that she follows to maintain her fitness.

She maintained a good diet throughout her pregnancy and included ghee and all her cravings in it. She believes that it is essential to listen to your body and give it what it whats or needs. It is essential to eat nutritious food to stay healthy during the course of your pregnancy instead of worrying about the post-pregnancy weight.

Kareena does not believe in dieting and crash diets are a big no-no! She sticks to a seasonal diet and ensures that she eats basic meals like dal chawal and also includes things like the seasonal fruits and vegetables that are available in the market and she picks her food organic. She prefers millets and ragi meals and does not follow any dieting trends. She prefers eating local food when she's abroad for a shoot or anything else. She also keeps her distance from junk food and sticks to a healthy diet.

Setting goals and being disciplined is an essential part of weight loss. You cannot get fit if you don't aim for it or if you don't have your heart set to it. It is also essential that you strictly follow your diet and maintain a balanced diet and no matter how busy you are, don't ever miss a meal at all. Also, remember that losing the post-pregnancy flab is not easy and you cannot lose patience and give up. Stay calm and disciplined.

Kareena Kapoor always remained body positive no matter what shape or size she was. She believes it is essential to just accept and embrace your body before you focus on losing your weight. You cannot work on your body if you indulge in self-pity or self-criticism. Learn to embrace your body and get comfortable in your new skin because that is the first step towards your weight loss journey.

Read more from the original source:
Kareena Kapoor's weight loss secrets and diet can help you shed the extra kilos - PINKVILLA

Whether you're running, lifting, or doing yoga, working out can burn hundreds of calories. That means you might be hungrier than normal and need to consume more food to replenish your energy. But if you're following intermittent fasting (IF), should you be concerned about exercising on an empty stomach? The short answer is it depends on the type of fasting diet you're following, the way you time your workouts, and the fitness goals you want to achieve.

While most IF diets allow you to determine your own eating and fasting periods based on your lifestyle, you need to be smart about properly fueling your body before and after a fast so that it doesn't negatively impact your workouts. Here's what you can do to ensure you're working out safely while intermittent fasting.

First note that there are many different methods for IF, including the 5:2 program, which involves restricting your calorie consumption to 25% of your calorie needs two days a week and eating normally the rest of the days. On the 16:8 diet, you eat during an eight-hour window and fast for the remaining 16 hours. While you're fasting, you can drink water, black coffee, and tea, but everything else is off limits.

"It is safe to follow IF and be physically active, but some things are more important to be aware of, especially at the beginning when you are becoming keto adaptivemeaning your body is learning how to burn fat for fuel instead of carbs," says Wendy Scinta, M.D., president of the Obesity Medicine Association and member of Prevention's medical review board. "Hypoglycemia initially can lead to increased heart rate, dizziness, nausea, and poor athletic performance, but this improves as your body learns how to run on ketones instead of glucose," she says.

"Some people don't do well when they eat and work out, but it's important to have energy," says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com, and author of Read It Before You Eat It - Taking You from Label to Table. "If you're on the 5:2 program, you're consuming only 25% of your calorie needs two days a week, so I would reserve exercise for the other days of the week when you're eating normally," she advises.

Women on the 5:2 diet limit their calorie intake to 500 calories and men 600 calories. But this calorie limit is separated by a 12-hour fast, so you can consume 250 calories in the morning and another 250 calories at night. Men can break up their calorie intake evenly between the fasting period too. If you want to work out during your limited-calorie days, then it might make sense to exercise right before or after your fast. This way, you're working out while you're fueled and have the option to eat once your fast is over. What's also great about the 5:2 diet is that you can decide which days you want to eat normally and which days you want to eat very little, making it easier to schedule your workouts accordingly.

It's best to work out at the beginning of a fast period when you're already properly fueled and at the end of a fast, so you can enjoy a pre- or post-workout snack.

Kulaa Bacheyie, M.S., C.S.C.S., adjunct professor at Syracuse University and a strength and conditioning rehab specialist and fitness consultant at Medical Weight Loss of New York, a clinic that specializes in weight management and obesity medicine, agrees that the 5:2 plan is more ideal than other intermittent fasting methods when you're new to IF and easing into a workout routine. "The 5:2 plan may be better than the 16:8 diet so you are fueled before your workout," he says. Bacheyie says it's best to work out at the beginning of a fast period when you're already properly fueled and at the end of a fast, so you can enjoy a pre- or post-workout snack.

Once your body has fully adjusted to an IF diet and is keto adaptive, making sure you're doing low-impact workouts over HIIT, running, and other high-impact exercises becomes less of a concern. "Initially, high-intensity exercises and resistance training will reduce blood sugar levels and glycogen stores, so avoid these in the beginning. But once you have been doing IF for a while, it is less of a problem," Bacheyie says.

Research shows that combining an IF diet with a regular exercise routine can produce greater weight loss results than fasting alone. But the reality is IF isn't the most effective nutrition plan for building muscle mass, so if that's your goal, you want to consider following a different diet. "IF has a greater tendency to decrease your workload due to muscular fatigue. But you can build muscle if you train intensely enough and time your workouts properly, along with recovery days," Bacheyie says. "Loading your feeding time with protein will also help."

Other than timing your workouts so that they begin at the start or end of a fast, there are some other steps you can take to ensure that your workouts are effective while following IF.

1. Load up on protein, fat, and carbs during your eating periods. Taub-Dix says that combining protein, carbs, and fats in your meals will help you feel fuller during your fast and give you energy for your workouts. "It's important to replenish your glucose stores after a workout, so be sure to enjoy at least 15 grams of carbs. That's a half-cup of pasta or a slice of bread," she says. Go for lean sources of protein too, like grilled chicken, salmon, and grass-fed beef, and add some healthy fats, such as nuts and avocado.

Taub-Dix also stresses hydrating before and during your fast, as some people confuse thirst with hunger. "Drink a smoothie that has a good combination of protein and carbs, so it's easier to digest," she says.

2. Trick your brain into thinking you're actually fueling up. If you're new to IF and your body hasn't adapted to using fat as fuel yet, Bacheyie says swishing or gargling a carb-heavy drink in your mouth and then spitting it out can reduce your perception of fatigue and trick your brain into thinking that you're fueling it.

3. Save your more intense workouts for days you're not restricting calories. If you're following the 5:2 plan, Taub-Dix says walking, doing yoga, Pilates, and other low-impact workouts are safer during the two days that you're limiting calories. "The calorie demand is greater when you're working out and 500 calories isn't adequate anyway. If you're the kind of person that needs to work out every day, I would save the heavier workouts for later in the week," she says. If you're following another IF method that has longer fasting periods, like the 16:8 diet, then time your workouts at the beginning or the end of a fast.

4. Enjoy a healthy pre- or post-workout snack. When you time your workouts before or after a fast, you have the benefit of eating pre- or post-workout. There aren't hard or fast rules on whether it's better to eat before or after a workout (it depends on what works best for you), but the most important thing is that you're fueling up wisely.

Bacheyie says healthy high-glycemic carbs, like bananas, grapes and grape tomatoes, are best after a workout. "A recovery drink that has a 3:1 ratio of carbs to protein is best for replenishing glycogen stores and stimulating protein synthesis for muscle recovery," he adds. If you're working out before a fast, eat fruit, low-fat yogurt, peanut butter, and other foods that are easy to digest. Your body is able to break down these foods quickly and use them as fuel. Taub-Dix says that Greek yogurt with nuts, a smoothie, and whole-grain toast with peanut butter are some healthy pre-workout snack options.

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Can You Exercise and Do Intermittent Fasting? Experts Weigh In - Prevention.com

Youve no doubt heard the buzz around fasting. Its being talked about on your favorite podcasts and television shows. Books are popping off the shelf promoting the health trend. Most likely, youve considered trying it out yourself.

Before jumping on the fasting bandwagon, its important to get all the info.

Most of the promotion on the internet and television is all positive. While research has found health benefits to fasting, there are also many dangers. This is especially true for those that dont seek medical guidance before implementing a fasting routine.

Plus, there are countless types of fasting and ways to implement fasting. How do you know the appropriate course for your body? Should you practice a longer fast every once in a while or an intermittent fast every week? The most important question to consider is if you should be fasting at all for your specific bodily needs?

In order to get some perspective on fasting, whether its right for you, and how to implement some safety measures, read further!

Free-Photos/Pixabay

When it comes to fasting, its all about implementation.

I mean, if you think about it, our ancestors relied on their immediate environment for food and when there wasnt any, they went without. Our bodies are designed to be able to withstand the effects of zero food intake and certain studies have actually found that our bodies mayneedsmall periods of zero food consumption.With that said, we no longer live off of our immediate environment and our bodies are no longer trained to go without food consumption for long periods.

So, what does that mean for the fasting trend thats reared a popular surge in the health world?It means that there is a lot of education that needs to go along with the practice. While many studies have found health benefits in certain fasting practices, the implementation of said practices needs to be better bolstered in order to avoid health issues.

If fasting is not implemented appropriately it can lead to severe dehydration, heartburn, fainting spells, drastic mood swings, difficulty sleeping, increased stress and anxiety, and severe headaches. Plus, there is fallout from these symptoms. For instance, fainting spells can lead to driving accidents or other bodily harm such as broken bones and concussions or worse. Mood swings, stress, anxiety, and irritability can affect your relationships at home and work. Heartburn may make it difficult to enjoy food during the periods that you can eat.

Yet, the most dangers aspect of fasting is dehydration.

Our bodies may be designed to forego food, but we are not designed to forego water. Dehydration leads to fatigue, dizziness, confusion, nausea, and even changes in your stool composition and color. Plus, for those that suffer from other medical conditions, dehydration can exacerbate symptoms and worsen said conditions.

Therefore, before you begin to fast, take a moment to speak with your doctor or nutritionist and plant a course of action that will keep you safe!

rawpixel/Pixabay

The most important part of devising a safe fasting regimen is working with a medical professional. Every human body is different and therefore tailoring a fasting plan to meet your individual needs is incredibly important. This goes for both sides of the spectrum those that are healthy and those that suffer ailments of any kind. On top of medical guidance, there are a few tips and techniques that can help you fast safely and appropriately.

After speaking with your doctor and devising a plan that works, try implementing some of these safety tips!

Foto-Rabe/Pixabay

While the promotional information regarding long periods of fasting over 24 hours is rather appealing, theres also a lot that needs to go into prepping your body and your environment for this type of fast. There are also quite a few dangers that may arise from longer fasting such as dehydration, irritability, mood changes, fainting, hunger, a lack of energy and being unable to focus.

Some shorter fasts that may be easier to implement and upkeep include the 5:2 pattern, restricting your calorie intake for two days per week the 6:1 pattern, referring to only one day of reduced calorie intake instead of two or the 16:8 pattern referring to only consuming food in an eight-hour window and fasting for 16 hours a day, every day of the week.

pasja1000/Pixabay

While the human body can go days without food, we absolutely need water on a regular basis. Many fasting-related complications arise from dehydration. Even a slight or mild dehydration can lead to fatigue, dry mouth, thirst and headaches. fasting can actually increase the rate at which you get dehydrated. This is due to the fact that 20 [to] 30 percent of the fluid your body needs you get from the food you consume. Therefore, by removing food intake, youll need to increase fluid consumption to moderate the deficiency.

Speaking with your doctor about hydration needs during a fast is super important, especially since hydration intake is incredibly individualized for your body.

Listen to your body and drink when youre thirsty. Most people who fast aim for 8.5 [to] 13 cups (2-3 liters) of water over the course of the day, while many health authorities recommend the 88 rule eight 8-ounce glasses (just under 2 liters in total) of fluid every day.

Almond Cashew Coconut Energy Bites/One Green Planet

This may seem counterintuitive youre tryingnotto eat during fast and yet keeping a healthy snack with you at all times is a safety measure that could keep you from experiencing negative fasting symptoms such as fainting. If at any time during your fast you begin to experience extreme lightheadedness, fainting spells, or severe headaches, then youll want an emergency, fuel-filled snack on hand. This is especially important if you decide to fast during normal workdays or when youre traveling.

Quinoa Lentil Balls/One Green Planet

While fasting may help aid in healthy weight management, it can also cause a loss in muscle mass if you dont supplement your diet with the appropriate amount of protein consumption. Yet another reason why speaking with your doctor or a nutritionist beforehand is incredibly important! On top of muscle mass management, protein is also a great nutritional tool to help alleviate and manage hunger pangs that are associated with fasting, especially if you choose to take part in a longer fast.

JillWellington/Pixabay

Focusing on being healthy during your fasting period is important, yet its also equally important to make sure youre getting the right nutrition during your eating periods.

Before you even being fasting, make sure youve figured out an appropriate eating regimen with your doctor or nutrition. Its incredibly important to make sure to consume appropriate amounts of all the macronutrients carbs, healthy fats, and protein as well as ample amounts of dietary fiber, vitamins, and minerals.

Luckily, plant-based foods are a one-stop-shop for all of these nutrients!

On top of that, plant-based foods are also rich in antioxidants and anti-inflammatory compounds, which can help increase the efficacy and health benefits of your fasting period, while also protecting your body and providing the necessary energy to get you through those zero consumption periods.

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This is probably one of the most important and yet overlooked tips for safe fasting.

Most of us believe that youresupposedto feel horrible during a long fast. I mean youre not eating so whywould you feel good? This is somewhat true, but theres a difference between normal fasting lethargy irritability, hungry, and slightly fatigued and a full-blown body meltdown.

Its important to recognize the signs ofhealthyfasting andunhealthyfasting.

If you are experiencing fatigue and/or weakness that prevents you from carrying out daily tasks, as well as unexpected feelings of sickness and discomfort then its time to stop fasting, get some food, and seek medical advice and guidance.

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Depending on the type of fasting you practice, there are certain purported health benefits. For example, more lengthy fasts longer than 24 hours are said to aid damaged or mutated cells turn over, hence why longer fasting has been researched in concurrence with cancer treatments such chemotherapy and radiation. Intermittent fasting, on the other, hand those who eat within a restricted period of time every day or certain days of the week are said to be more efficient for healthy weight management and a healthy metabolism. With that said, all types of fasting do share a few health benefits in common.

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Insulin is a hormone that allows cells of the body to take in glucose to be used as fuel or stored as body fat. Over the last few decades, insulin has been found to be one of the most important hormones in the human body and can wreak havoc when it doesnt function appropriately or for those that dont produce enough or any insulin.

Insulin resistance refers to a condition when cells of the body dont respond properly to the hormone insulin and it can be a precursor to type 2 diabetes, gestational diabetes, and prediabetes. Basically, insulin doesnt respond as thoroughly to the consumption of glucose (sugar) and therefore glucose is more likely to build up in the blood leading to high blood sugar levels.

Fasting has been found, through recent studies, to improve blood sugar control, which could be especially useful for those at risk of diabetes, and those who have insulin resistance. Not only does it have to do with forgoing food for a period of time, but fasting specifically intermittent and alternate-day fasting is also a great method for those seeking to limit calorie intake which has been found to be an effective way of reducing insulin resistance.

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Along with fasting, inflammation is a hot button topic in the health world these days. This is for good reason. Research has discovered that chronic bodily inflammation is linked to the development of chronic conditions, such as heart disease, cancer and rheumatoid arthritis, and is an underlying cause of certain symptoms related to many autoimmune diseases.

Fasting has been found to help decrease levels of inflammation and help promote better health. Two specific studies highlight these health benefits.

One study performed by theDepartment of Clinical Nutrition at the University of Hail in Saudi Arabia entitledIntermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjectsshowed that intermittent fasting for one month significantly decreased levels of inflammatory markers.Another studyperformed by the Department of Biochemistry at the Maltepe University in Istanbul, Turkey entitledInterleukin-6, C-reactive protein and biochemical parameters during prolonged intermittent fasting found the same effect when people fasted for 12 hours a day for one month.

Its important to note that both of these studies while illuminating, used a rather small test subject group, and therefore more broad range research is necessary.

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Many people have turned to fasting as a way to help maintain a healthy weight and boost their metabolism. Fasting achieves this desired effect through a few avenues.

First off, fasting can help restrict caloric intake, when practiced appropriately (refer to the tips in the above section for safe fasting technique). Calories are a unit that measures energy, specifically the energy content of foods and beverages that we consume. While your body needs calories in order to function properly, energize, and maintain overall health, fasting can help certain people manage calorie intake.

Yet, while caloric restriction may be part of the puzzle, the bigger piece lies within the benefits to your metabolism.

When it comes to short-term fasting, research has discovered that this practice may boost metabolism by increasing levels of the neurotransmitter norepinephrine, which could enhance healthy weight management. Another study review found that whole-day fasting could reduce body weight by up to 9 [percent] and significantly decrease body fat over 12 24 weeks. For those practicing intermittent fasting, a review found that intermittent fasting over 312 weeks was as effective in inducing weight loss as continuous calorie restriction and decreased body weight and fat mass by up to 8% and 16% respectively.

We also highly recommend downloading ourFood Monster App, which is available foriPhone, and can also be found onInstagramandFacebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

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The Health Benefits of Fasting and Dangers to be Aware of - One Green Planet

The regulator said it expects that 90,000 people will be required to register as drone operators under the new rules.

The British Airline Pilots Association (BALPA), a trade union for UK pilots, said the new rules will help to improve airspace safety.

Dr Rob Hunter, BALPAs Head of Flight Safety, said it was "desperately needed to ensure a collision between an aircraft and a drone is avoided".

Last year pilots in British airspace reported 125 potentially serious incidents involving drones to the UK Airprox Board, rising from only six in 2014.

MPs have repeatedly raised concerns about potential drone threats at major events or malicious attacks such as the chaos at Gatwick airport last Christmas.

In March, it was made illegal to fly a drone within three miles of an airport, rather than the previous 0.6-mile (1km) exclusion zone.

Drone users who flout the height and airport boundary restrictions or fly negligently could face an unlimited fine, up to five years in prison, or both.

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Children who get a drone for Christmas will need to take theory test before flying it - The Telegraph