Category Archives: Lose Weight Fast

A dad who dismissed his rapid weight loss as working too hard and not eating properly was diagnosed with cancer which was spreading through his body.

Rob Gore, aged 40, ignored the symptoms, which included passing blood when he went to the toilet, until his wife Kirsty persuaded him to visit the GP.

The supply chain logistics manager, from Warrington, said: "By the time I received my diagnosis, I'd resigned myself to the fact it was something serious. I had bowel cancer and it had spread, with nodules in my liver and lung."

With nearly 43,000 people diagnosed with bowel cancer every year, it is the fourth most common cancer and the second biggest cancer killer in the UK, according to the charity Bowel Cancer UK, Liverpool Echo reports.

More than nine in ten new cases are diagnosed in people of 50 years of age, and it is more common in men than women, but it can affect anyone of any age.

Rob had six rounds of chemotherapy at The Clatterbridge Cancer Centre's outreach clinic in Halton Hospital's CanTreat unit, followed by treatment to help stop the cancer from spreading further. He still visits the Clatterbridge team to collect cancer medication and to get regular scans and check-ups.

One scan, a year ago, detected potentially cancerous growths called nodules in his lung, requiring a further six rounds of chemotherapy. He later had a lung ablation at Royal Liverpool Hospital. This non-surgical procedure uses heat to kill cancer cells, allowing them to treat a nodule they suspected was returning.

Three years since his diagnosis in March 2019, Rob is back at work full-time, having recently visited London and Belfast with family to celebrate his 40th birthday. He said: "My wife and the kids have been brilliant. I have two stepchildren and a daughter and they've just climbed Moel Famau in north Wales to raise money for a charity that supports children whose family members have cancer. They were really keen to give something back and I'm so proud of them.

"We're just making the most of everything we can trying to get out there, do stuff and enjoy life. It's been really nice to be back in work as well, seeing people, because I'm not one for sitting around."

Rob shared his story for Bowel Cancer Awareness Month this April to encourage others not to ignore possible symptoms of cancer. He said: "I always tell friends, family, anyone if you have any signs at all, please go and see someone. It feels huge when something in your body isn't right, but there's no need to be scared. Getting diagnosed with cancer isn't all doom and gloom. There're treatment available, so it's always best to get symptoms checked out and either put your mind at rest or get the care you need."

He added: "The care I've had from the NHS has been great I can't say enough about how amazing everyone has been. I see my nurse consultant, Jeanette, regularly. She's fantastic and I have a lot of trust in the team. I'm just getting on with things and living my life."

Colotectal nurse consultant at The Clatterbridge Cancer Centre NHS Foundation Trust Jeanette Ribton said: "Rob did the right thing by going to see his GP when he noticed blood and that he had lost weight without trying. People sometimes dismiss early signs of bowel cancer, either from embarrassment or thinking it's just a dodgy tummy.

"If you have persistent changes in bowel habit lasting three weeks or more, blood in your poo or abdominal pain or bloating when you eat, ask your GP for advice. It's also important to take part in bowel cancer screening if you're invited to do so."

Don't miss the latest news from around Scotland and beyond - Sign up to our daily newsletter here.

See the article here:
Dad's rapid weight loss diagnosed after he thought he was 'just working too hard' - Daily Record

The next time youre making oatmeal, think twice before reaching for the cinnamon sugar as this dishs health effects depend largely on how its served.

You can make numerous additions to oatmeal to boost its taste and nutrition profile. Certain ingredients even make this popular morning porridge a good option to support weight loss goals.

This article provides various oatmeal toppings based on your preferences and health goals.

Oatmeal is made from oats that have been cooked in liquid to form a creamy porridge.

You can use any type of oats. Some of the most common kinds include:

While all are derived from whole oats also known as oat groats they differ in how theyre processed. In general, those above are listed from least to most processed.

While Scottish oats are made by grinding oat groats into meal, steel cut oats take whole oats and chop them into pieces with a steel blade. Rolled and quick oats differ because theyve been steamed and flattened.

All oats are high in fiber, provide carbs to give you energy, and contain a variety of vitamins, minerals, and beneficial compounds (1).

The soluble fiber in oats, known as beta glucan, may help reduce cholesterol levels. Since high cholesterol is a risk factor for heart disease, eating oatmeal regularly may lower your risk (2, 3).

Beta glucan may also help people with diabetes control blood sugar. Thats because it slows down digestion, leading to a steady increase in blood sugar instead of a quick spike (4).

Its worth noting that less processed oats may have more advantages than more heavily processed ones (1, 5).

For example, steel cut oats raise blood sugar less than more processed oats. They may be digested even more slowly than rolled or quick oats, causing a slower increase in blood sugar (5, 6).

In addition, what you add to oats may either contribute or detract from its health benefits.

Oatmeal is a healthy breakfast option that may help lower cholesterol and prevent blood sugar spikes. Still, the toppings you use make a difference.

Plain oatmeal is very nutritious but tastes bland without toppings.

Although countless toppings are available, many oatmeals served in restaurants or sold in stores are high in sugar. To keep your sugar intake under control, you can simply make it at home.

To sweeten oatmeal without going overboard on refined sugar, try these additions:

You can flavor oatmeal with savory toppings, such as:

You can boost oatmeals flavor by adding your own toppings without the need for excess sugar. Try fruit and spices to make it sweet or veggies and cheese to make it savory.

While plain oatmeal boasts several health benefits, its primarily carbs and doesnt offer much fat or protein (7).

Pairing it with sources of fat and protein makes it more well rounded, which is important to help you stay full for longer, meet your nutrient needs, and stay energized throughout the day (8).

Here are some foods to pair with oatmeal to bolster its protein or fat content:

You can also consider making overnight oats.

Mix 1/4 cup (23 grams) of rolled oats with 1/4 cup (71 grams) of Greek yogurt, 1/4 cup (60 mL) of a milk of your choice, and healthy toppings. Divide into jars, seal, and refrigerate overnight.

In the morning, youll have a thick, cold oatmeal to enjoy.

To make oatmeal more balanced, add sources of protein and fat like eggs, Greek yogurt, or peanut butter.

Depending on what you add to it, oatmeal may support weight loss.

Still, no single oatmeal topping can promote weight loss on its own. Instead, focus on low calorie swaps if youre trying to lose weight, as eating fewer calories than you burn may lead to weight loss (9).

Here are some ideas for swapping oatmeal toppings to help with weight loss:

In addition, be sure to add a protein source like Greek yogurt, egg whites or eggs, or nuts or nut butters. Protein helps you feel full and prevents overeating, which in turn may promote weight loss (10).

Low calorie toppings and protein-rich foods are good additions to oatmeal if youre trying to lose weight.

Oatmeal is a delicious breakfast food thats full of healthy nutrients.

Adding nutritious toppings to oatmeal can boost its flavor and contribute to its health benefits. Try adding fruit for sweetness, veggies or eggs for a savory twist, or sources of protein and fat to make it a balanced meal.

Simultaneously, its best to steer clear of high sugar toppings like brown sugar, white sugar, candied nuts, and sweetened fruits.

View original post here:
The Best Oatmeal Toppings for Flavor, Weight Loss, and More - Healthline

THE Easter eggs have been chomped and those roast dinner leftovers are taking up half the fridge.

But with the summer holidays on the horizon, we will all be thinking of shedding some troublesome Bank Holiday pounds.

9

As the cost of living goes through the roof, trimming the budget can be just as important as reducing the waistline.

Nutritionist Amanda Ursell reveals how to tighten your belt in more ways than one with some simple swaps and tips that can save you calories and cash.

9

YOU can fool yourself into thinking you are eating more than you are. Swap a take-out pizza for a supermarket own-brand, then bulk it up with lots of tomatoes. This trick is known as the art of volumetrics.

Substitute a Dominos Pepperoni Passion (11.5in pizza, 18.99, 1,988kcal) for Sainsburys cheese and tomato (12in pizza, 1.09, 919kcal). Add cherry tomatoes (250g, 48p, 63kcal).

Youve got a healthier meal for 1.57, which at 982kcal is only half as bad for you.

SAVES: 17.42 and 1,006kcal

9

SCIENCE shows snacking can help or hinder weight loss.

Sugary snacks such as biscuits and cakes will raise sugar in our blood and trigger the release of insulin. This lowers blood sugar but makes us hungry again.

Choose snacks that keep blood sugar stable.

Swap a Greggs hot chocolate and Belgian bun with 77g sugar (2.55, 609kcal) for a Greggs bottled water and a 30g pack of KP peanuts (1.25, 184kcal), 1.5g sugar.

SAVES: 1.30, 425kcal, 75.5g sugar

WHEN we are trying to shed those pounds, drinking water or having a bowl of clear soup before eating a main meal has been shown to reduce our calorie intake.

One study has revealed that following this simple advice led to an extra weight loss of 5lbs over a 12-week period.

This makes both options water or soup a great value way to lose some weight with minimal effort.

SAVES: 5lb weight loss

A MEDIUM 175ml glass of white wine costs 4 or more in bars, so order one with a fizzy water on the side.

Mix the two to make a spritzer and share it with a friend. This halves the cost and calories and slashes your alcohol units, which cause weight gain, by half to 1.15.

SAVES: 2, 80kcal and 1.15 alcohol units

9

A RECENT trial by a team at the US National Institutes of Health found that people feel fuller, eat less and lose weight when eating foods that are minimally processed compared with highly processed versions.

So if you want to get rid of some pounds, try switching from a product such as Kelloggs Crunchy Nut Bites (0.9g gram of fibre, 24p, 134kcal per 30g serving) to Tesco porridge oats (2.5g of fibre, 3.6p, 109kcal per 30g serving).

SAVES: 20.4p and 25kcal

9

THE average Indian takeaway consisting of starters such as poppadoms and bhajis, and mains like chicken tikka masala and pilau rice, can rack up more than 2,000 calories.

Try a supermarket pack for a fraction of the cost and calories.

Swap a takeaway of onion bhajis, mango chutney, chicken masala, pilau rice and peshwari naan (19, 2,287kcal) for Asda chicken korma and chicken tikka masala meal for two (with pilau rice, naan and bhajis: 3 per head, 1,145kcal).

SAVES: 16, 1,142kcal

9

EASY vegetarian swaps save cash and calories. They also pack in plant fibre, which changes the bacteria in our gut, leading to weight loss without lifestyle changes.

A spaghetti bolognese meal of 600g minced beef, can of tomatoes, large onion and 500g spaghetti is 4.66 for four, 461kcal per serving.

The veg version is 600g canned lentils, can of tomatoes, onion, 500g spaghetti, 2.05 for four, 281kcal per serving.

SAVES: 2.61 for four and 180kcal per serving

9

BEING active helps to maintain muscle mass, which in itself burns calories, but the average gym membership is 30 per month and most members manage to go only three times a week.

On the other hand, a brisk walk, an hours housework or dancing to your favourite playlist for 60 minutes burns the same calories per hour as a gym session.

Not only will you save cash and get a sweat on, your family members or housemates will thank you too!

SAVES: Average 30 a month

9

A STUDY of 80 overweight people published this year proved how integral slumber or lack of it affects our tendency to put on pounds.

The Massachusetts General Hospital study in the US revealed that people who sleep less consume more calories and crave higher-calorie foods compared with those who sleep for longer periods. Experts urge us to aim for six to eight hours per night if we can.

SAVES: More than 6.5 hours of sleep a night saved 270 calories per day

9

PEOPLE who eat later in the day lose less weight than those on the same weight-loss programme who consume their main meals earlier, research has shown.

Dieters are advised to consider eating within a set period, such as between 7am and 9pm, and to stop eating at least two hours before bedtime.

Studies have also shown that night-time fridge raiders typically make poorer food choices, adding pounds to their waistlines.

SAVES: Hundreds of calories in late-night snacking.

Read more:
Ten easy weight loss tips to help you shed pounds AND save money including savvy trick to still enjoy b... - The US Sun

If you're trying to get into shape and jumpstart weight loss in your 40s, the first step is getting into three good-for-you habits: eating a healthy diet, performing regular cardio, and strength training. Although cardio and aerobic exercise is great for your heart health and working on your general fitness, prioritizing strength training is key to losing weightespecially as you hit 40 and above. This is because as you age, your metabolism drops, and you lose lean mass each year if you don't do anything to maintain it.

Lifting weights helps build muscle, elevates your metabolism, and burns more calories post-workout when compared to aerobic exercise. This is because of the excess post-exercise oxygen consumption (EPOC) effect. Your body will require more energy to get back to baseline after a strength session compared to cardio. So if you want to lose fat and age gracefully into your 40s and beyond, make strength exercises your focus.

When it comes to strength training, a majority of your exercises should include compound movements. They're the biggest bang-for-your-buck, engage more muscle groups, and burn more calories. If you're just starting off and not sure what to do, I have you covered. Here are a few strength training exercises you can do to help jumpstart weight loss goals. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Begin this movement by holding one dumbbell in a vertical fashion in front of your chest. Keeping your core tight, push your hips back, and squat down until your thighs are parallel to the ground. Drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete 3 sets of 10 to 12 reps.

Related: The 5 Best Floor Exercises To Increase Your Visceral Fat Burn, Trainer Says

Grab the wide grip attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then straighten your legs fully. Keep your chest tall, and drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten your arms all the way, and get a good stretch in your shoulder blades before performing another rep. Perform 3 sets of 10 to 12 reps.6254a4d1642c605c54bf1cab17d50f1e

Sit back into your chest press machine with your arms on the handles. Keep your core tight, and press the weight forward until your arms are fully extended. Flex your chest and triceps to finish, then lower the weight back under control to starting position before performing another rep. Complete 3 sets of 10 to 12 reps.

Related: Speed Up Belly Fat Loss In Your 50s With These Exercises, Trainer Says

For this exercise, you'll hold a pair of dumbbells, and take a long stride backward with one leg. Firmly plant your heel down, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, then repeat with the other side. Perform 3 sets of 10 reps for each leg.

Sign up for our newsletter!

Tim Liu, C.S.C.S.

See the original post here:
Jumpstart Weight Loss In Your 40s With These Strength Exercises, Trainer Says Eat This Not That - Eat This, Not That

If you are trying to lose weight, you might be someone who follows a diet plan, exercises, or runs a lot. But did you know that having a sound sleep is also a crucial part of the process of weight-loss?

Award winning nutritionist Loveneet Batra talks about how sleep is important for the weight-loss journey. She posted a video on Instagram in the form of a reel with the text Looking for the simplest weight-loss hack? Dont ever compromise on your sleep quality.

She explained it in the caption suggesting sleep to be like nutrition for brain. She then went to say that if the aim for someone was to lose weight, skipping sleep was like pocking sticks in your bicycle wheels.

Not having sufficient sleep could lead to increase in cortisol levels (cortisol is the stress hormone) causing more stress and stimulate hunger.

It can also interfere with the bodys ability to process carbohydrates causing the blood sugar levels to spike and lead to deposition of fat!

It can cause the levels of leptin hormone to drop making you crave more carbohydrates leading to a bad diet and hence weight gain.

It can lead to reduction of growth hormones too. These hormones help in maintaining the proportions between fat and muscle.

This is how the nutritionist linked lack of sleep to weight gain saying that poor sleep cycle leads to poorer food choices, more carbohydrate intake and less physical activity, all of which contribute to weight-gain.

Due to these reasons, Loveleen suggests sleeping at least 7 hours every night to achieve weight-loss and over health management. Other than that she also suggested to fix your sleep schedule, avoid blue light 1 hour before you go to sleep and use relation techniques like reading, meditating and having chamomile tea to have a sound sleep.

Read all the Latest News , Breaking News and IPL 2022 Live Updates here.

Read more from the original source:
Trying To Lose Weight? Sound Sleep Could Be The Answer - News18

If you have excess fat in the belly area, you know how frustrating it can be to deal with. It can hang over your jeans, preventing you from wearing anything the least bit form-fitting. Cutting calories can help, but we spoke to an expert. What you need is an effective exercise routine that will speed up belly fat loss and get you to the gym. Put on some workout clothes, because we have just the plan for you.

Although the struggle can be real when it comes to how your clothes look and fit with unwanted belly fat, this type of fatknown as visceral fatis an extremely serious health risk. In fact, it can be the cause of serious health issues, including stroke, cancer, type 2 diabetes, heart disease, and high cholesterol. To give you an indication of just how serious the problem is in the U.S., belly fat is a health issue for over half the people in the country, as per the National Institutes of Health (via AARP). Now that we really have your attention, let's get started.

We spoke with a personal trainer from Fyt, Victoria Brady. Fyt happens to be the nation's largest personal training service that makes fitness under the expert guidance of an in-person or virtual, certified fitness professional convenient and accessible for everyone. Brady put together the following three exercises that are ultra-effective if your goal is to speed up belly fat loss at the gym. And next up, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Brady explains, "Cardio-based equipment in the gym can be used for more than just steady-state training. Depending on how they are utilized, these machines are also great tools to aid in speeding up fat loss, specifically in the belly area."6254a4d1642c605c54bf1cab17d50f1e

The three ways cardio equipment is most effective for losing belly fat are:

Incline Walking on Treadmill: For incline walking, Brady explains the ultimate preset program is the "hills" modality. There are several variations in this preset, including interval, and it's a replication of going up and down a hill. Brady recommends you start at level 3, and go up one level per week (start with level 3, then level 4, then level 5, and upward).

Sprint Intervals on Treadmill: According to Brady, sprinting on the treadmill has been proven to be more effective at burning fat and building more speed when compared to doing a steady-state jogging/run. Here's a solid sprint interval workout:

Stair Climber, Elliptical, or Rowing Machine: Brady tells us, "The best preset programs on these cardio machines for burning belly fat are the 'Fat Burner' or 'Interval' modalities. Complete one of these preset programs starting at level 3 (or higher) for at least 20 minutes."

Related: Speed Up Belly Fat Loss In Your 50s With These Exercises, Trainer Says

This kind of training not only pushes you hard during each and every workout, but you'll still burn calories after you wrap up your sweat session. Brady recommends that you do a HIIT workout two to three times each week. When combined with consuming a well-balanced, healthy diet, the fat-burn will totally increase.

Here's an example of a cardio HIIT workout you can do to speed up belly fat loss at the gym:

Do each movement for a time of 40 seconds, then rest for 20 seconds. Do 4 rounds of the interval, and rest for 1 minute between each round. Brady tells us, "[The] best high-intensity exercises for burning belly fat in the gym (or at home) include: sled push, battle rope, [and] star jumps."

Related: The 5 Best Floor Exercises To Increase Your Visceral Fat Burn, Trainer Says

Even though your typical ab exercise such as situps can "boost definition," Brady warns, "It does not burn the belly fat that is covering the abdominal muscles. But, when you add strength training using a dumbbell or kettlebell, for example, you burn more calories, helping you to reach your goal of getting rid of stubborn belly fat faster. I always recommend practicing the exercises without weights first and gradually adding weights once you feel comfortable with the form." A workout that utilizes both core movements and strength training is a truly excellent method to speed up belly fat loss.

For more scoop on getting rid of belly fat and losing weight, check out The Most Productive Floor Exercises To Get Rid Of A Flabby Stomach, Trainer Says and Jumpstart Weight Loss With This 10-Minute Workout, Trainer Says.

Alexa Mellardo

See the original post:
3 Ultra-Effective Ways To Speed Up Belly Fat Loss Eat This Not That - Eat This, Not That

When it comes to weight loss, you want to focus on maintaining a healthy and happy lifestyle, not just drastically shedding pounds. Weight loss is achievable by many different ways, including exercise and or practicing self-care. Your drinking and eating habits can also affect your weight, and it's important to keep up with your practices.

Sometimes, your weight loss journey may feel like a dead-end, and you want to try and switch your routine in order to keep persevering on your goals. The good news is that there are eating habits that can help you continue your process. The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, who are also members of our medical expert board, gathered their insight to help create a list of eating happens that can help drastically change your weight loss efforts.

After, if you're looking for more tips, try The Best Eating Habits for Faster Abdominal Fat Loss, Say Experts.

Buying produce and other perishables in bulk may make for a successful grocery shopping trip but it forces you to eat everything before the products expire. That's why The Nutrition Twins recommend that when you come home, immediately divide any food that you find tempting into single portions and place them in the freezer.

"Because frozen food requires defrosting, impulse eating will be prevented and willpower is taken out of the equation," say The Nutrition Twins. "This simply requires a plan! Know that you're only having oneand take one serving out to defrost."

Sign up for our newsletter!

Seeing your food intake on paper may give you a whole new perspective on what you're eating and how much of it you're eating. Keeping a food diary or journal helps log your food consumption throughout the day.

The Nutrition Twins say that research shows that people who record what they eat lose twice as much weight as those who don't. It will hold you accountable and make you aware of what you've eaten. In the particular study of approximately 17,000 people, those who kept daily food records lost twice as much weight as those who kept no records,

Have you ever accidentally over-poured your oil or dressing into your dishes because it came rushing out of the bottle like it was running in a race? Oils and salad dressings are stored in easy access bottles, and with its liquidy consistency, it's sometimes hard to control how much comes pouring out.

"This is a game-changer," say The Nutrition Twins. "Each tablespoon of oil or dressing is 100 to 120 calories and given that salads are typically heavily dressed and that it's easy to pour several hundred calories in pots and pans when cooking, our clients quickly drop pounds when they make this change."

The slower you eat, the better you'll feel, as The Nutrition Twins suggest that chewing less will actually help lose weight.6254a4d1642c605c54bf1cab17d50f1e

"Part of the beauty here is that this habit also makes you more aware of what you're eating and you'll consciously stop eating before you're overly full," say The Nutrition Twins. "Depending on how heavy the meal is, this can equal 100-plus calories a meal, which equates to 4 to 5 pounds lost per month."

RELATED: This Sneaky Eating Trick Can Help You Lose Weight, Say Experts

You don't need to lose flavor in order to lose weight. Swapping out unhealthy ingredients that give your vegetables taste with healthier options makes for a tasty and nutritious dish. Vegetables are very low in calories. The Nutrition Twins suggest that the lemon and spices, rather than butter or dressing, keep the vegetables that way while adding phytonutrientsa substance which is believed to be beneficial to human health and help prevent various diseases.

These phytonutrients can help to fight inflammation that's linked with weight gain. Plus, they're packed with fiber, so you fill up on them instead of the heavier options.

Do not, we repeat, do not cut out every guilty food pleasure item that you love. You're allowed to give in every now and then, and it's actually encouraged.

"When people feel deprived, that's when they give up on their healthy eating plan and throw in the towel, often going completely overboard," says The Nutrition Twins. "By allowing yourself to occasionally enjoy small portions of your favorite foods, deprivation is taken out of the equation."

RELATED:When It Comes to Dieting, This Is the Most Toxic Belief

The "every-other-day" rule normally calls for restricting the calories you eat several days per week, while eating what you want on your non-fast days. For this situation you would be limiting the alcohol intake that you would normally consume.

The Nutrition Twins suggest that instead of finishing one alcoholic beverage and going to the next, have a non-caloric drink like a seltzer in between.

"You'll save hundreds of calories from the drinks alone and because you won't get drunk as quickly, and you'll make more rational food choices," say The Nutrition Twins. "This is especially important since alcohol increases appetite and lowers inhibitions, making you care less about the choices you make."

The Nutrition Twins say it's easy to mistake thirst for hunger, which is a way to end up consuming excess calories. All that really means is that you just need to hydrate. You can also add lemon to your water for extra flavor.

The Mayo Clinic suggests that, according to The U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake of water is about 15.5 cups (3.7 liters) of fluids a day for men and roughly 11.5 cups (2.7 liters) of fluids a day for women.

There are many delicious salad recipes that contain more nutrients than a simple one that contain only veggies, dressing and not much else.

"Veggies are awesome for weight loss because they fill you with few calories, but if you make a meal of them, you won't get protein for staying power, or a healthy carb to prevent craving more carbs," say The Nutrition Twins.

This could lead to overeating at your next meal, or getting afternoon cravings make you choose unhealthy snacks like a bag of chips or a candy bar.

Protein is an important part of your diet because it helps your body repair cells and make new ones. It also helps regulate hormones.

By eating protein, it will take longer to digest, helping to keep you feeling fuller while stabilizing blood sugar. The Nutrition Twins say this will prevent overeating that comes from hunger and from blood sugar dips.

RELATED: 20 Ways to Get 20 Grams of Protein at Every Meal

Cooked greens can not only be delicious but very nutritious. You can fill up on low-calorie antioxidant-packed, anti-inflammatory greens and turn them into a healthy side dish or an addition to a sandwich, fish, pizza or salad. It's easy and a great way to help you get lean.

Try this easy 10-minute sauted kale (batch cooking) recipe from the Nutrition Twins that you can make in 10 minutes, and you'll be set for the week.

Do you ever eat a meal and say to yourself, "now I need something sweet?" Or, in the middle of the day when lunch wasn't satisfying enough, and now you need an extra savory snack? Well, instead of constantly looking forward to your post-meal sweet treat, or salty snack, try eating them when you're not in the mood to.

"It's challenging enough to indulge in moderate portions of favorite foods, but dive into them when you're ravenous and you'll set yourself up to overeat," says The Nutrition Twins. "Especially since you'd likely even eat foods you didn't like as much when you're hungry."

Ceylon cinnamon, also known as cinnamomum verum or true cinnamon, has a lighted sweet flavor. It contains all of the health-promoting properties of cinnamon with none of the toxic properties, making it a very healthy option as a sweetener.

"You'll avoid the need for sugar and skirt those extra calories and the inflammation it causes that's linked to weight gain," say The Nutrition Twins. "You'll also get some of the blood sugar and weight loss benefits that come with the cinnamon."

Research posted in the American Diabetes Association shows that as little as 1/2 teaspoon a day of cinnamon can lower your blood sugar, cholesterol and triglycerides, and it seems it may even be beneficial on weight.

The Nutrition Twins suggest adding Ceylon cinnamon to your smoothies, yogurt, oatmeal, muffins, baked goods, cereal, popcorn, and more.

See original here:
13 Eating Habits That Drastically Change Your Weight Loss Efforts, Say Dietitians Eat This Not That - Eat This, Not That

No matter what diet or exercise plans you make for yourself or whatever methods you pursue, losing weight is a difficult and lengthy experience for many people. With that said, many health experts will suggest completely avoiding fast food or junk food as you try to create a well-balanced diet that works for you and your needs. There are times, however, whether were celebrating something, going out with friends or just want comfort food and head to a local fast food restaurant.

This, we know, is nothing to be ashamed of, and eating this once in a while or in moderation is something many of us do. With that said, we checked in with nutritionists and personal trainers to learn about how to prevent ourselves from making one of the worst mistakes when it comes to weight loss overeating fast food due to its large portion sizes. Read on for tips and suggestions from Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, registered nutritionist and Director of Formulations at ASYSTEM andJenni Hackworth, certified personal trainer, CEO of White Lotus Yoga and contributing editor at BarBend.

25 Mother's Day Gifts Our Editors Would Buy For Their Own Moms

Shutterstock

Nourishing yourself with essential nutrients and vitamins is just as important as feeding your body when it is hungry in order to support a healthy and consistent metabolism. While fast food is not an optimal choice for health or weight loss, its still fine to have in moderation on special occasions. Portion size, Cowin explains, is really what can make the difference between a casual, fun fast food meal and a major mistake for your weight loss journey (especially if food like this in these amounts is consumed often).

If you want to lose weight, it's important to keep your portion sizes in check, Cowin says. Eating too much can cause you to gain weight while eating too little can lead to nutritional deficiencies. He adds that by keeping your portions reasonable, you can help ensure that you lose weight at a healthy rate. Although eating fast food once in a while probably won't cause you to gain weight, it's still important to focus on your portion sizes if you're trying to lose some. Many fast-food restaurants serve portions that are much larger than what you would typically eat at home, so this can easily get you off track, he notes.

Shutterstock

Additionally, Cowin stresses that fast food is usually high in calories, fat, and sodium, so it's important to make sure that you're not overeating when you indulge now and then. In general, it's a good idea to eat 3 balanced meals per day and to avoid snacks, he says. This will help you control your portion sizes and ensure that you're not eating too much. If you get hungry between meals, Cowin advises to try eating a healthy snack like fruits or vegetables instead of reaching for unhealthy junk food.

Portion sizes at all restaurants, not just fast food, have increased drastically over the years, Hackworth agrees. When trying to lose weight, this can be a serious issue, she says, adding that studies have shown that if a person is given a larger portion of food, at a restaurant, fast food chain, or even a party, they will eat more calories.

Shutterstock

On those occasions, when a person eats out, they absolutely need to focus on portion size, whether youre trying to lose weight, or not, Hackworth says. She recommends ordering from the kids menu if possible as childrens portions are about what the average adult needs. In addition, many restaurants offer fruit, or a small salad as a side instead of fries, which she deems a great swap.

If youre at a restaurant, and you cant order from the childrens menu, for whatever reason, order a healthy option, and ask the waiter for a to-go box, she says. As soon as that plate arrives, immediately remove half of the food from your plate, and put it in the to-go box. This, she concludes, allows you to finish the food on your plate without overeating, and making small changes to your meals like this when dining out can help you stay focused and feel better about your weight loss journey.

Continued here:
The Fast Food Mistake You Should Never Make Because It Makes Weight Loss So Much Harder - SheFinds

Summer is almost here and if your goal is to get lean and toned, there's a big side benefit: You can reduce your visceral, or abdominal, fat. "Excessive abdominal fat may be serious because it places you at greater risk for developing obesity-related conditions, such as Type 2 Diabetes, high blood pressure, and coronary artery disease. Your waistline may be telling you that you have a higher risk of developing obesity-related conditions," says the CDC. With that in mind, ETNT! Health talked to experts who revealed their tricks for getting into shape fast and with hard work, discipline and a few healthy lifestyle changes, you could be on the way to your visceral fat lossand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Kellyann Petrucci, M.S., N.D., a board-certified naturopathic physician, weight-loss, anti-aging expert and New York Times best selling author of Bone Broth Diet shares, "If you want to get a lean stomach, you need to fill your diet with foods that support gut-health and help with bloating.Tackle belly fat from the inside out, with foods like bone broth and lemon juice. Bone broth is low in calories, very low in carbs, nutrient dense, full of antioxidants and collagen, and contains fiber, amino acids and protein to keep you full. Drinking water with lemon helps your digestive system, providing relief from upset stomach, bloating, gas, and digestive discomfort. Warm lemon water first thing in the morning may help suppress body fat. Lemon juice is a great digestive aid. It stimulates the release of bile from your liver, which helps keep food moving seamlessly through your digestive tract. Lemon juice also improves nutrient absorption, and may even help flush excess water. I recommend squeezing some fresh lemon in warm water. You can also add it to tea."

Jesse Nicassio, former NFL player and CEO of Juke Gyms says, "Salt can increase water retention, giving your stomach the appearance of being bloated. restricting sodium consumption to less than 2,300 mg per day, or around one teaspoon

Avoid high-sodium processed foods such as:

Nicassio says, "Strength training activities will help you create lean muscle, boost your metabolism, and improve your athleticism.6254a4d1642c605c54bf1cab17d50f1e

Metabolic Conditioning (MetCon) is similar to cardio, but it is specifically designed to quickly help you lose fat and get in shape.

A good balance is 2-3 days of strength training and three days of metabolic conditioning each week. At Faster Fitness, we do strength training in the first half of the workout and metabolic conditioning in the second half.

A workout like this would be fantastic for general fitness:

A1) DB Lunges 3 sets of 10 reps at a controlled tempo with no rest.

A2) DB Bench Press 3 sets of 10 reps, 3 seconds on the way down, 60 seconds rest.

B1) Is it BB or DB? Romanian Deadlifts: 3 sets of 10 reps at a controlled tempo with no rest.

B2) Cable or DB Neutral Row 3 Sets, 10 Reps, 3 Seconds Down, 45 Seconds rest."

RELATED: Habits Secretly Increasing Your Abdominal Fat, Say Physicians

According to Dr. Petrucci, "Intermittent fasting can turn your body into a fat-burning machine in only a couple of weeks.It impacts insulin and glucagon two vital hormones that support the body's ability to burn fat thus increasing weight loss. The fasting window allows the body time to cleanse and repair itself while replenishing cells with elements that will enrich your overall health and wellness. Fasting also boosts adrenaline and norepinephrine levels these hormones increase the energy burned, even when the body is at rest. Intermittent fasting combined with healthy, clean eating will result in fast weight loss."

RELATED: Signs Your Gut is "Unhealthy," Say Physicians

"Add in a few minutes of meditation each day," Dr. Petrucci states. "Research shows that mindful meditation can actually reduce belly fat. And get enough sleep, because sleeping less than five hours a night can add pounds to your waistline. A study involving more than 1,600 adults found that people who slept six hours a night had more belly fat than those who slept for nine hours. In addition, they weighed more and had lower levels of HDL cholesterol (the heart-healthy 'good cholesterol'). This was true even though the sleep-deprived people didn't eat unhealthier diets."

Heather Newgen

Excerpt from:
5 Best Health Habits to Get a Lean Body Fast Eat This Not That - Eat This, Not That

Nicki recommended that women over 40 focus on their diet to lose weight.

She explained: Unfortunately, there is no one size fits all diet for every woman, but Ive seen time and time again how food can transform your health.

And its the same for hormones and the menopause transition. Hormones need a steady stream of nutrients for them to work efficiently. Do they get what they need? Often not in our modern diet.

Without the right nutrients your menopause symptoms can worsen and your natural instinct is to go for a fast fix with the wrong foods carbs, sugar, bad fats making things even worse.

READ MORE:'Dont shoot the messenger': Trainer says calorie deficit is 'the only way' to burn fat

Interestingly, Nicki stressed that fat is your new friend, saying: Good healthy fats are essential menopause foods. You need them for hormone production, absorption of fat soluble vitamins, and keeping blood sugar stable filling you up so you are not hungry between meals.

The best fats to add to your diet include coconut oil, olive oil, grass fed butter, avocado, nuts, seeds and oily fish.

Protein is also essential for blood sugar balance, energy, detoxification, transport and storage of hormones, bone and muscle repair.

Go for good quality meat, fish, eggs, dairy, beans, lentils, chickpeas, quinoa, nuts and seeds, Nicki added.

As for foods to avoid, Nicki recommended limiting your refined carbohydrate intake.

Avoid processed foods, sugar, bread, pasta, pastries, cakes, she said.

Replace them with complex carbs like vegetables, brown rice, sweet potato, quinoa, beans, and legumes.

The nutritionist continued: Avoid snacking between meals. This just encourages more insulin production. Try to leave four to six hours between meals this encourages your body to use up the sugar stores and start burning fat for energy.

Nicki also advised overnight fasting. She said: No food between dinner and breakfast 12 to 16 hours is optimal helps the body to burn more fat.

The hormones expert went on to explain why its common for women to gain weight during menopause.

Increased stress in midlife, as well as changing hormones can increase cortisol levels, can create stubborn belly fat that is very hard to shift, she said.

As oestrogen levels decline, the body switches production to the adrenals and fat stores. A bit of extra fat is beneficial for the body for extra oestrogen so it can try to hang on to it.

Nicki added: Women going through peri-menopause and menopause are more prone to insulin resistance and weight gain. This is due to metabolic changes related to adrenal, thyroid and sex hormone fluctuations, and increased difficulty in tolerating carbohydrates.

Whether its due to a slower metabolism, increased fat to muscle ratio, being less active or more stressed, we just cant handle carbs like we used to.

View post:
Nutritionist shares 'right' & 'wrong' foods to lose weight at 50 - 'replace refined carbs' - Express