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How to Cut Your Spring Cleaning Time in Half – Yahoo Lifestyle

Posted: February 13, 2020 at 12:40 am

From Good Housekeeping

Its that time again to purge, clean, and get organized. But before you let out that big sigh, know that spring cleaning doesnt have to be the knock-down, drag-out weeklong blitz it used to be. If you ask Carolyn Fort, Director of the Home Appliances and Cleaning Products Lab in the Good Housekeeping Institute, her approach to this annual to-do is decidedly can-do:

Focus on things you dont normally do so that you feel like youre getting the benefit of a deeper cleaning like pulling furniture away from the walls and really getting into the nooks and crannies, she says. If I dont have a few days to tackle the whole house at once, I break it down room by room [so] even small efforts give me a big feeling of accomplishment.

Fort recommends starting your sprucing-up efforts on the largest surfaces in your house, from wood floors to bathroom tile. Here are her tried-and-true tips for deep-cleaning each one.

Photo credit: Hearst Owned

Polyurethane-sealed, finished hardwood floors are easy to take care of, especially if you keep up with them year-round. The most important thing is that you dont over-wet the wood, so skip the traditional mop and bucket that just push dirty water around your floors.

Photo credit: Hearst Owned

To spring-clean bathrooms, youre really just doing a more in-depth job than your daily maintenance. And an ounce of prevention really goes a long way; thats why Fort wipes down her shower every morning. Tile floors and walls are great because theyre durable and easy to clean, she says. Grout is the more challenging thing. You actually dont want to use anything too sudsy because it can leave a residue behind, dulls shine, and more easily attracts future soil, so it doesnt stay as clean as long. Instead, use something like Soft Scrub Gel Cleanser with Bleach.

Photo credit: Hearst Owned

Unlike easygoing hardwood and durable tile, natural materials like granite, marble, travertine, and slate are inherently porous and prone to stains. To avoid etching or discoloration, blot up spills ASAP. Steer clear of abrasive cleaners, ammonia, and even lemon juice and vinegar which may seem friendly enough, but arent safe on every surface.

Photo credit: Hearst Owned

Carpet is one of the first things people see when they come into your home, so cleaning around doorways and chairs makes a major difference, she says. Now is when to deep clean and remove stains in those high-traffic aisles in your home. In general, the cleaner you keep your area rugs and wall-to-wall carpeting, the longer theyll last. So try to remove stains as soon as they happen.

Photo credit: Hearst Owned

Cleaning windows is a big thing for me they make such an impact. Fort loves her newer tilt-ins for effortless cleaning, but even with traditional single-hung windows, its possible to get the job done to her spotless standards.

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How to Cut Your Spring Cleaning Time in Half - Yahoo Lifestyle

Local Roundup: Purnell Swett girls rebound in win over Hoke – The Robesonian

Posted: February 12, 2020 at 7:46 am

February 12, 2020

ST. PAULS There probably werent a lot of shouts of jubilation in the St. Pauls locker room Tuesday night. Just sighs of relief.

Nonetheless, whatever positive displays of emotion came from the Bulldogs were warranted they had defeated Whiteville 64-56 in a key Three Rivers Conference boys basketball contest.

Those sighs of relief came after the Wolfpack made a furious comeback attempt over the last quarter and a half, closing from a 20-point deficit to as close as two.

Theyre a good team and I knew they werent just going to bow down. We just had to withstand the run, St. Pauls coach Corey Thompson said. Thats kind of been our season, so I told our guys were built for it, this was not uncharted territory for us, so we just had to play through it and weather the storm.

The win moves the Bulldogs into a loss-column tie for first in the TRC with Whiteville and West Columbus. The Wolfpack and Vikings, at 12-3 in the league, are a half-game ahead of St. Pauls. If St. Pauls wins out, they would win the No. 1 seed in the league tournament by virtue of a head-to-head tiebreaker; the Bulldogs make up Fridays postponement on Wednesday at West Bladen before playing at Red Springs Friday to close the regular season.

Weve got to win out, but most importantly we play tomorrow night against West Bladen, and its kind of eerie because its a similar situation to South Columbus, where we cant just overlook those guys and think its going to be a cakewalk and look ahead to Friday night, Thompson said. But that South Columbus game humbled us and taught us a whole lot.

St. Pauls (17-5, 11-3 TRC) jumped out to a 13-6 lead after the first quarter and led 29-14 at halftime over Whiteville (13-6, 12-3 TRC), who came into the game as the solo conference leaders. Emonta Smith scored six points in the first quarter and Joshua Henderson had six in the second to lead the Bulldog charge.

The Bulldogs scored eight of the first 11 points of the second half to extend their lead to its largest point at 37-17 midway through the second quarter. Thats when Whiteville began its run, closing to a 43-31 deficit by the end of the third.

The Wolfpack continued their run into the fourth, starting the period with a 16-6 stretch over five-plus minutes to pull to their closest second-half deficit at 49-47 with 2:43 to go. Wendell Smith was key in the Whiteville run, scoring eight of his 10 points in the fourth.

Anthony Campbell hit a basket to give St. Pauls some breathing room at 51-47, starting a pattern for the duration of the game: every time Whiteville got within a possession, the Bulldogs had an answer. These included a Zarron Glover made free throw and a Jeyvian Tatum putback when Glover missed the second shot, two Emonta Smith free throws and a Tatum layup off a Whiteville turnover that gave St. Pauls a 61-56 lead with 36 seconds left. From there, two Erickson Emanuel free throws made it a three-possession lead, while Whiteville missed three field-goal attempts in the final half-minute.

We knew how many points we were up, and we knew that team wasnt going to give up, they were going to fight to the buzzer, because thats a good team, said Emonta Smith, one of six seniors honored as part of Senior Night before the game. We just kept fighting to the end, and making our free throws at the last possessions of the game.

Emonta Smith scored 14 points to lead the Bulldogs, who had a balanced offensive attack, with nine players scoring and eight scoring four or more points. Caleb Henderson scored nine points and Anthony Campbell and Emanuel each scoring eight.

Ive always talked to our guys about the depth that we have, and its hard to play a team that has multiple scorers or guys that any given night can produce, Thompson said. Thats kind of been our M.O. this year you cant pinpoint on one guy, because any given night anybody can get going. I think thats a sign of a really good team, and a deep team, and Im so glad were starting to click at the right time.

John Baldwin scored 12 points and McFadden had 11 for Whiteville.

Top dogs: St. Pauls girls clinch TRC title

The St. Pauls girls basketball team had to wait four extra days for an opportunity to clinch the TRC regular-season title after Fridays game against West Bladen was postponed.

But the clincher became that much more special Tuesday night, as the Bulldogs could celebrate a conference championship as they also celebrated Senior Night and the Bulldogs took care of business on the floor allowing them to do just that.

St. Pauls beat the Wolfpack 62-35, sealed its first regular-season conference title since 1998.

Its emotional right now, St. Pauls coach Mike Moses said. Just knowing we came from the bottom of this conference, the laughing stocks of the conference, the laughing stocks of the county, and in a two-year span, just to turn it around and win the conference is crazy.

It means a lot, Iyania Evans said. We set this goal at the beginning of the summer when we were outside running, and the fact that we accomplished it, Im very happy.

After the Bulldogs won just three games in the 2016-17 season, the team has improved in each season under Moses, building to this years titlists who are currently undefeated (21-0, 14-0 TRC).

Seniors Taniya Redmon, Mackenzie Ransom, Marckia Galbreath, Larkan Maynor and Destiny Maynor, usually reserves for the Bulldogs, started. Iyania Evans, the teams sixth senior and the only one who is normally a starter did not start; Moses said she did so voluntarily to let the other seniors start in their final regular-season home game. Evans played her first three seasons at Fayetteville Christian before coming back to her hometown school at St. Pauls for her senior year.

Its very cool; Im very happy that I came back and got to be a part of this, Evans said. I dont want to feel like how the seniors (previous years) felt, losing on their senior night, and Im happy that (the other seniors) got to win on their senior night.

The Bulldogs faced a 12-6 deficit early in the second quarter after Whiteville (13-8, 10-5 TRC) opened the period on a 6-0 run, but answered with a 20-3 run to take a 26-15 lead with 1:29 left in the half, ultimately leading 26-16 at the break.

We just had to settle down. We just had to get going, and were going to get everybodys best shot initially, Moses said. What Ive been telling the girls the last month and a half is how you counter that. Take the punches, then throw a couple jabs, then after that the adrenaline dies down.

St. Pauls continued to stretch its lead the rest of the way, using a 20-7 third-quarter advantage to take a 46-23 lead to the fourth, and led by as many as 32 in the fourth.

Jakieya Thompson led St. Pauls with 19 points and had five steals and five assists. T.J. Eichelberger and Evans both had double-doubles; Eichelberger had 13 points and 10 rebounds and Evans had 12 points with 15 rebounds.

Trinity Smith scored 10 points to lead Whiteville.

Chris Stiles | The RobesonianSt. Pauls Iyania Evans, left, looks to put up a shot as Whitevilles Mataya Carmichael, right, during Tuesdays game in St. Pauls

Chris Stiles | The RobesonianSt. Pauls girls basketball coach Mike Moses, center, celebrates with the Bulldogs team after clinching the Three Rivers Conference regular-season championship on Tuesday by beating Whiteville.

Chris Stiles | The Robesonian St. Pauls Anthony Campbell, 2, drives inside past Whievilles Ty Moss, 11, and Ervin Moore, 20, during Tuesdays game in St. Pauls.

St. Pauls tops Whiteville in key TRC duel; girls clinch title

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Local Roundup: Purnell Swett girls rebound in win over Hoke - The Robesonian

Performance Car of the Year 2020: Track Testing – WhichCar

Posted: February 12, 2020 at 7:46 am

Remember school sports day? Your feelings on this event, a chance to perform in front of students, teachers and parents, were probably dependent on your athletic prowess. Perhaps its different in this everyone wins a prize era, but when I was a kid success meant cheers from your peers, while failure led to jeers and tears.

Essentially, the PCOTY track day is MOTORs version of school sports; some cars relish the opportunity to strut their stuff, others just want the whole ordeal to be over.

No prizes for guessing which category the Genesis G70 falls into. Hot-lapping The Bends West Circuit wasnt in its design brief and its quickly apparent that this quasi-luxury mid-sizer prefers a gentler pace, its 1:40.7sec lap time earning it the wooden spoon. It doesnt do much wrong; its just not at all designed for this type of driving.

There are no complaints about the engine, the 3.3-litre twin-turbo V6 singing a sweet song and motivating the G70 to north of 220km/h down the long main straight. Its difficult not to draw comparisons with the Kia Stinger, for while the two arent direct rivals they share mechanicals and the resemblance is clear behind the wheel.

The Genesis is the better operator, but so it should be given its $20K premium. Like the Stinger, the G70s eight-speed auto doesnt have a manual mode per se, but flick the paddles and it wont revert to automatic down the next straight like the Kia. It steers accurately enough and the balance is relatively benign up to, say, eight-tenths, at which point the rear end begins to slip. Time this with the arrival of turbo boost and the result is a lurid slide, which finds favour with the photographers.

Like the Stinger, the G70s brakes and tyres are badly underdone; this much power deserves Michelin Pilot Sport 4 S rubber (the current Michelins lack that crucial S) and it takes only two laps for the brake pedal to hit the floor. Its all very well to say a car isnt designed for circuit use, but all a track really does is simulate consecutive hard stops (three in the course of a lap in the case of the West Circuit) and the Genesis isnt up to it.

Happily, the Mercedes-AMG A35 is. It might only undercut the Genesis by a solitary second (1:39.7) but its much more comfortable on track. With just 225kW/400Nm to play with, there are no prizes for guessing that the A35 isnt the quickest thing in a straight line, its 208.62km/h V-max almost 40km/h less than that recorded by its GT63 S sibling, which basically uses two A35 engines and then some.

Outright grunt aside, however, the A35 is a fun little package. Gentle front-end push is its default behaviour, but the new Haldex system reacts quickly enough to prevent power understeer rearing its ugly head and a quick flick with the steering under brakes swings the tail wide. It could use more engine the funs over by 6000rpm and a quicker gearbox but then thats what the A45 is for. As it stands, the A35 is a nice, sensible semi-hot hatch.

Sensible isnt a word to describe the Renault Megane Trophy-R I mean, just look at it. It has stickers, bright red wheels and a massive slab of plastic where the rear seats should be. Its built for the track and is the current Nrburgring front-wheel drive record holder albeit with the carbon wheels and brakes that will only adorn one car in Australia which only makes the fact that its a bit underwhelming at The Bend even more disappointing.

Make no mistake, its very good quick, grippy and accurate but it gives its speed quite easily so youre left craving more. Once up to temperature, the trick tyres offer so much grip that most throttle adjustability is eradicated and while theres enjoyment to be found in the Meganes precision, I cant help feeling a Honda Civic Type R on these tyres would be more enjoyable again. And probably quicker.

Nevertheless, the Trophy-R is an improvement on thestandard Megane RS280sampled at this venue 12 months ago, but enough to justify that $75K price tag?

While were asking questions: what to make of the Stelvio Q? Like the Megane Trophy-R, this high-riding Alfa set a lap record around the Ring, though its 7min51.7sec SUV benchmark 11.6sec slower than the Megane has since been beaten by the Mercedes-AMG GLC63 S.

At The Bend the places are reversed, the Stelvio besting the Renault by 1.7sec, but its a deeply strange experience. It feels a bit like those celebrity sporting matches featuring recently-retired players; the skills are still evident but the athleticism has clearly suffered. All the Stelvios component parts are great the engine is super strong, the gearbox nicely responsive, the brakes hold up well and theres certainly adequate grip but theyre installed in a bodyshell that feels well out of its depth.

Softening the dampers helps. Set to full stiff the suspension feels to be constantly fighting a losing battle against its mass; pressing the bumpy road button allows the weight shift to be used as an advantage by adjusting the Stelvios attitude its probably not any quicker but it is more fun.

Sadly, despite being off in Race mode the ESP will step in if it feels the situation is getting out of hand and the all-wheel drive system can be frustratingly inconsistent, at times allowing plenty of power oversteer, at others focusing on total traction.

No such dramas with the Toyota Supra; simply stick it in Sport, turn the electronics off (if youre comfortable enough, otherwise the Traction mode is very good) and drive the wheels off it. The brakes could be better and the steering is unnecessarily weighty in Sport, but otherwise theres very little to complain about. Its a surprisingly sharp sports car, with strong lateral grip and an unwillingness to relinquish it.

The suspension is quite soft and initially the body movement can feel a little odd, but quickly you learn to trust the car to settle and dig deep into its reserves. Burrow down far enough and youll find the rear end will edge wide under brakes and 500Nm of turbocharged torque will hold it there for as long as you wish. Yes, as youd hope for a Japanese sports car (yeah, yeah, BMW blah blah) the new Supra drifts like a champion.

As does the Lexus RC F Track Edition. With a 351kW/530Nm 5.0-litre V8 turning the rear tyres that mightnt come as a surprise, but what does is the extra effervescence the Track Edition displays compared to the standard RC F. Its enhancements primarily shed weight, but whether its the diet, the extra grip of the Pilot Super Sport tyres or the result of more subtle tweaks, the front end bites with newfound enthusiasm.

The steering is still pretty mute, but at least you now have confidence itll stick when committing to a turn. And commit you can, safe in the knowledge you dont have a million turbocharged newton metres to manage on corner exit. The RC Fs V8 is a perfect illustration of enough power, the outputs nicely matched to what the chassis can cope with.

Other cars may be faster though a 1:34.7sec isnt too shabby but the appeal of being able to drive the Lexus lap after lap, its circuit-spec brakes and tyres showing little sign of stress, shouldnt be underestimated, especially with that rev-happy atmo V8 singing beyond 7000rpm.

Despite the weight loss, you can still feel the Track Editions girth in direction changes and it seems to find bumps no other car notices on The Bends seemingly super-smooth surface, bouncing up and down through the Turn 10 kink in a unique manner.

Now were getting serious. Theres no other way to say it, the Camaro ZL1 is a beast. Its an all-out assault on the senses as you peer out of the pillbox-style windows, your ears bombarded by V8 bellow and supercharger whine, your head spinning in concert with the rear wheels as each attempts to deal with the effects of 477kW/881Nm.

The experience is made more intense by the super short gearing, each ratio used for a mere nanosecond before the next one is required; this makes selecting the appropriate gear for each corner a challenge, particularly as the mighty 6.2-litre supercharged V8 has a torque band as wide as the massive 305mm rear Goodyears.

Ah, yes. Tyres. Youre probably aware that the Goodyear Eagle F1 Supercar 3s fitted to the ZL1 in the US didnt pass the ADRs for road use, but are available as a $1000 Track Pack so given were on a track we decided to use them, as it seems reasonable to assume most owners would do likewise. Unsurprisingly, they love The Bend, but the ZL1 itself rejects any notion that American cars cant do corners.

To be frank, it handles brilliantly for such a big machine. The super-heavy steering is weird, though you get used it, but it controls a front end that can be placed with precision, while as long as you dont ask for every kilowatt at once, traction is incredibly strong. Theres fantastic balance, too, with real adjustability using the throttle and brakes. As I said, the ZL1 is a beast.

The Lotus couldnt be more different, which makes the fact it and the ZL1 are so similar in pace all the more remarkable. Remember the school sports day analogy? Well, if the Genesis is the nerdy kid that wants to stay home, the Exige Sport 410 is the athletics team captain whos been training for weeks. Its built to lap all day and will do so with a noise like an endurance racer at full noise. Morley, Robbo and our tame racer Michael Almond are unashamed fans, but Im not convinced.

Driving the Exige is an absolute event; virtually every other car feels doughy and full of rubber after the lightweight Brit and you know that everything it does is the work of you and you alone. Trouble is, if youre going to be an out-and-out track car, either be blindingly fast, utterly brilliant at the limit or, preferably, both.

The Exige is quick (1:33.7) but only a second ahead of the far porkier Lexus and while its great fun up to nine-tenths, right at the limit, just when you hope it would come alive, it becomes quite sensitive to pitch and a bit spooky. For most people, a Cayman will be faster and more fun.

Speaking of Porsche, its really dropped the ball with the new 992 911. Just kidding, its utterly brilliant.

The widened front track makes it easier to drive quickly than ever, the engine delivers its substantial power in a beautifully linear fashion, the steering chats away to you constantly, the brakes shrug off the demands of track work, its rewarding to chase a lap time in yet if you want to hoon about like an idiot its more than happy to oblige. Its sublime, its feedback providing reassurance to the less experienced and its malleability and speed a challenge to sports car veterans. But, with a 1:30.6, its not quickest.

No, this year that honour goes to a 2025kg luxury sedan-coupe-hatchback-thing. The AMG GT63 S is an incredible triumph of engineering and technology over physics, besting Stuttgarts sports car by over a second (1:29.5). Obviously, having 470kW/900Nm helps, the monster Merc hitting 245.81km/h at the end of the straight, but its in the bends that the GT63 really warps your mind.

How can a car this big turn in with such alacrity? And resist understeer like it hasnt heard of the term? Huge Cup 2 tyres do their part, as does the clever all-wheel steer system, but credit also has to go to AMGs 4MATIC+ system.

If, by some miracle, youve steamed into a corner hard enough to push the front tyres wide, adding throttle actually corrects the problem, presumably by overdriving the outside rear to right the ship. If youre really silly with the throttle itll slide into oversteer, but in general you simply teleport to the next corner on the back of that insane 4.0-litre twin-turbo V8. Unless you select Drift Mode, that is, which specialises in turning Michelins into fluffy white clouds. So, with the races run and won, its the beefy posh kid thats going home with the ribbons. Bet you didnt see that coming!

Pick of the 2020's onPerformance Car of the Year 2020

Carrera Cup Pro racer Michael Almond gets the honour of becoming PCOTY 2020's professional helmsman. So we set him off in each of our finalists to get a laptime around The Bend's West Circuit and get his two cents on each of them.

I had to look and check I wasnt in the AMG GT3 car I raced. This thing is wild. Sounds awesome. For such a big car it feels nimble. Brakes are amazing but they faded hard after a lap. Power delivery is easy to control... the engine is unbelievable.

I wouldve thought itd be a little bit quicker, but it felt like there was a little bit of understeer. It wouldve been nice to have a grippier tyre. Gearbox is amazing. Plenty of grunt, you can barely tell its turbo. Comfortable, chuckable, solid.

Fantastic car. Gearbox is very direct and solid. Its nimble, theres a lot of front-end grip no matter where you are. Brakes are strong and you can brake deep because its light. Could do with a little more power. A little dancey at speed, but thats exciting!

I had it in race mode but on the in-lap I turned traction off... I reckon I couldve gone quicker without it. Its a bit cautious. But its got so much grunt, it pulls hard in a straight line. Itd be hard work to control with a manual. It doesnt feel overly heavy.

I really like this. Very linear power, and slow corners you need to shift down to second. Its easy to manage the throttle and balance mid-corner. Really strong, direct brakes. Its quite stable, and neither understeery or tail-happy. Steering was a bit light.

A lot of grunt with low-end torque around 3000-3500rpm. On some corners you can leave this in third and it pulls out strong. Brakes are well-balanced... the car was very stable under brakes. I was never worried about the rear coming out either. Good car!

You forget youre in an SUV. Its nimble with lots of grunt. Gearbox is awesome, downshifts are precise. Stable through high-speed turns, and can be balanced on throttle. Brakes are amazing for such a big car. Biggest weakness is the front end push.

Its a cool-sounding car with big slabs of low range torque, but doesnt understeer or torque steer. It has plenty of front-end. The tacho has a confusing redline... it took me two laps to realise I was short-shifting. It didnt seem to make a massive difference.

Quite a punchy car, throttle response is really good and the power is very linear. Pulls all the way to redline. Gearbox is really intuitive left in sport auto, never missed a gear. Brakes are really strong. It rotates nicely on slow corners, but too fast and it pushes.

Its got a lot of power, particularly on slow corners in low gears... you can light the rears up nicely. It feels heavy and has a lot of roll. Brakes were fantastic but definitely faded. Initial turn-in is a little vague but once youre towards the apex theres more front-end there.

The Bend West Circuit, 20C, dry.Driver: Michael AlmondOfficial timing supplier:www.vboxaustralia.com.au

The Bends West Circuit - PCOTY's ideal playgroundIt's tempting to look down on The Bends West Circuit. It is, after all, the shortest and simplest of the many configurations available, but that doesnt make it easy. Its a great circuit for testing road cars as the surface isnt abrasive, there arent too many big stops, theres a nice variety in corner speeds heading left and right and even a bit of undulation thrown in for good measure. A fast car will top 250km/h down the long main straight while the super-quick Turn Five kink is probably the most exciting corner on the circuit.

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Performance Car of the Year 2020: Track Testing - WhichCar

8 "Fad" Diets That Actually Work

Posted: February 12, 2020 at 7:45 am

Fad diets are extremely popular for losing weight.

They typically promise rapid weight loss and other health benefits, yet often have no scientific evidence supporting their use. In addition, they are often nutritionally unbalanced and ineffective over the long term.

However, there are some fad diets that have been found to produce weight loss in high-quality, controlled studies.

Whats more, these diets can be healthy, well-balanced and sustainable.

Here are eight fad diets that actually work.

The Atkins diet is the most famous low-carb weight loss diet in the world.

Created by cardiologist Robert Atkins in the early 1970s, the Atkins diet claims to produce rapid weight loss without hunger.

It consists of four stages, including an initial two-week Induction Phase that restricts carbs to 20 grams per day, while allowing unlimited amounts of protein and fat.

During this phase, your body begins converting fat into compounds called ketones and switches to using these as its main source of energy.

After this, the Atkins diet asks its followers to gradually add back their carbs in 5-gram increments in order to determine their critical carbohydrate levels for losing weight and maintaining the loss.

Studies that compared the Atkins diet to other diets have shown it to be at least as effective and frequently more effective for weight loss (1, 2, 3, 4).

In the famous A TO Z study, 311 overweight women followed the Atkins diet, the low-fat Ornish diet, the LEARN diet or the Zone diet for one year. The Atkins group lost more weight than any other group (4).

Other controlled studies have shown similar results with low-carb diets based on Atkins principles, along with improvements in heart disease risk factors (5, 6, 7, 8).

You can read all about the Atkins diet here.

Like Dr. Atkins, Dr. Arthur Agatston was a cardiologist interested in helping his patients lose weight sustainably and without going hungry.

He liked certain aspects of the Atkins diet, but was concerned that unrestricted use of saturated fat might increase the risk of heart disease.

Therefore, in the mid-1990s he created a lower-carb, lower-fat, high-protein diet called the South Beach Diet, named for the area in South Florida where he practiced medicine.

Although Stage 1 of the diet is low in carbs and very low in fat, the diet becomes less restrictive in Phases 2 and 3, which allow limited quantities of all types of unprocessed foods while keeping protein intake high.

The diet encourages a high intake of protein, because protein has been shown to burn more calories during digestion than carbs or fat (9).

In addition, protein stimulates the release of hormones that suppress hunger and can help you feel full for hours (10, 11).

A large review of 24 studies found that high-protein, low-fat diets led to greater reductions in weight, fat and triglycerides and better retention of muscle mass than low-fat, standard-protein diets (12).

There are many anecdotal reports of weight loss on the South Beach Diet, as well as a published 12-week study looking at its effects.

In this study, pre-diabetic adults dropped an average of 11 pounds (5.2 kg) and lost an average of 2 inches (5.1 cm) off their waists.

Additionally, they experienced a reduction in fasting insulin levels and an increase in cholecystokinin (CCK), a hormone that promotes fullness (13).

Although the diet is nutritious overall, it requires an unwarranted drastic restriction of saturated fat and encourages the use of processed vegetable and seed oils, which may lead to all kinds of health problems.

You can learn more about the South Beach Diet by reading this article.

Vegan diets have become very popular among people looking to lose weight.

Theyve been criticized for being unbalanced and extreme because they contain no animal products. On the other hand, they have also been praised for being an ethical, healthy way of eating.

Importantly, vegan diets can be healthy or unhealthy, depending on the types of foods they contain. Its unlikely that you can lose weight while eating large amounts of processed foods and beverages.

However, studies have shown that vegan diets based on whole foods can lead to weight loss and may reduce several risk factors for heart disease (14, 15, 16).

One six-month controlled study of 63 overweight adults compared the outcomes of five different diets. Those in the vegan group lost more than twice as much weight as those in any of the other groups (15).

Moreover, longer studies have shown that vegan diets can yield impressive results.

In a two-year controlled study of 64 overweight older women, those who ate a vegan diet lost nearly four times as much weight compared to the low-fat diet group (16).

To learn more about how to safely and sustainably lose weight on a vegan diet, read this article.

Although the ketogenic diet has been called a fad diet, there is no denying it can be very effective for losing weight.

It works by lowering levels of insulin and shifting your primary fuel source from sugar to ketones. These compounds are made from fatty acids, and your brain and other organs can burn them for energy.

When your body doesnt have carbs to burn and switches to ketones, youre in a state called ketosis.

However, unlike the Atkins and other low-carb diets, ketogenic diets dont gradually increase their carbs. Instead, they keep carb intake very low to ensure followers stay in ketosis.

Indeed, ketogenic diets typically provide less than 50 grams of total carbs per day, and often less than 30.

A large analysis of 13 studies found that ketogenic diets not only boost the loss of weight and body fat, but may also reduce inflammatory markers and disease risk factors in those who are overweight or obese (17).

In a controlled two-year study of 45 obese adults, those in the ketogenic group dropped 27.5 pounds (12.5 kg), and lost 29 inches (11.4 cm) from their waists, on average.

This was significantly more than the low-fat group, even though both groups were calorie-restricted (18).

Moreover, even when calories arent intentionally restricted, ketogenic diets tend to reduce calorie intake. A recent review of several studies has suggested that this may be because ketones help suppress appetite (19).

Read this article to find out more about how a ketogenic diet can help you lose weight.

The paleo diet, short for the paleolithic diet, is based on the diets that hunter-gatherers ate thousands of years ago.

Paleo has been classified as a fad diet because it restricts many foods, including dairy, legumes and grains. In addition, critics have pointed out that it isnt practical or even possible to eat the same foods that our prehistoric ancestors did.

However, the paleo diet is a balanced, healthy way of eating that eliminates processed foods and encourages its followers to eat a wide variety of plant and animal foods.

In addition, studies suggest that the paleo diet may also help you lose weight and become healthier (20, 21, 22).

In one study, 70 obese older women followed either a paleo diet or a standard diet. After six months, the paleo group had lost significantly more weight and abdominal fat than the other group.

They also had a greater reduction in triglyceride levels in the blood (21).

Whats more, this way of eating may promote the loss of visceral fat, the particularly dangerous type of fat found in your abdomen and liver that promotes insulin resistance and increases the risk of disease.

In a five-week study, 10 obese older women who ate a paleo diet lost 10 pounds (4.5 kg) and had a 49% reduction in liver fat, on average. In addition, the women experienced reductions in blood pressure, insulin, blood sugar and cholesterol (22).

You can learn more about the paleo diet and how it can help you lose weight here.

The Zone diet was created in the mid-1990s by Dr. Barry Sears, a US-based biochemist.

It has been classified as a fad diet due to its premise that a strict ratio of protein, fat and carbs is required for optimal weight loss and overall health.

This eating plan specifies that your calorie intake should be made up of 30% lean protein, 30% healthy fat and 40% high-fiber carbs. In addition, these foods are to be consumed as a prescribed number of blocks at meals and snacks.

One of the ways the Zone diet is proposed to work is by reducing inflammation, which allows you to lose weight more easily.

Studies to date suggest the Zone diet can be effective for losing weight and reducing blood sugar, insulin resistance and inflammation (23, 24, 25).

In a controlled, six-week study of overweight adults, those who ate the Zone diet lost more weight and body fat than the low-fat group. They also reported a 44% reduction in fatigue, on average (24).

In another study, 33 people followed one of four different diets. The Zone diet was shown to help participants lose the most fat, and to increase the ratio of anti-inflammatory omega-3 fatty acids to omega-6 fatty acids (25).

You can learn more about the Zone diet by reading this article.

Looking at the initial stages of the Dukan Diet, its easy to see why it is often classified as a fad diet.

Developed by French doctor Pierre Dukan in the 1970s, the Dukan Diet consists of four stages. It starts with the Attack Phase, which consists almost entirely of unlimited lean-protein foods.

The rationale for this very high protein intake is that it will lead to rapid weight loss as a result of boosting metabolism and significantly decreasing appetite.

Other foods are added with each stage until the Stabilization Phase, where no foods are strictly off-limits, but high-protein foods and vegetables are encouraged. The final phase also requires that you eat only Attack Phase foods once a week.

As extreme as this diet seems, it does appear to produce weight loss.

Polish researchers assessed the diets of 51 women who followed the Dukan Diet for 810 weeks. The women lost an average of 33 pounds (15 kg) while consuming about 1,000 calories and 100 grams of protein per day (26).

Although there isnt much research on the Dukan Diet specifically, studies have found that similar high-protein diets may be effective for weight loss (27, 28, 29).

Indeed, a systematic review of 13 controlled studies found that high-protein, low-carb diets are more effective than low-fat diets for producing weight loss and reducing the risk factors for heart disease (30).

If you are interested in learning more about the Dukan Diet, read this article.

The 5:2 diet, also called the fast diet, is a type of intermittent fasting known as alternate-day fasting.

On this diet, you eat normally for five days a week and restrict your calorie intake to 500600 calories for two days each week, resulting in an overall calorie deficit that leads to weight loss.

The 5:2 diet is considered a form of modified alternate-day fasting. By contrast, some types of alternate-day fasting involve going without food for a full 24 hours.

The extremely low calorie allotment on the two fast days has led some to classify the 5:2 diet as a fad diet.

However, the evidence supporting the health benefits of alternate-day fasting is growing, and it seems to be a legitimate option for weight loss (31).

Research suggests that alternate-day fasting doesnt cause excessive calorie intake on eating days. This may be due to the release of peptide YY (PYY), a hormone that makes you feel full and helps you eat less (32).

Importantly, alternate-day fasting hasnt been shown to cause greater weight loss than standard diets containing the same number of calories.

However, several studies have found that both approaches can be effective for losing weight and belly fat (33, 34).

Whats more, although it isnt possible to completely prevent loss of muscle while losing weight, alternate-day fasting seems to be superior for maintaining muscle mass when compared to conventional forms of calorie restriction (33, 34).

You can learn more about the 5:2 diet by reading this article.

Fad diets will always be popular, and new plans will continue to be created to address peoples desire to lose weight quickly.

Although many so-called fad diets are unbalanced and dont live up to their claims, there are several that actually do.

However, just because a diet is effective for weight loss doesnt mean it is sustainable long-term.

To achieve and maintain your weight loss goal, its important to find a healthy way of eating that you enjoy and can follow for life.

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8 "Fad" Diets That Actually Work

Healthy eating: Nutrition advice in three digestible portions – Omaha World-Herald

Posted: February 12, 2020 at 7:45 am

You want to eat healthier in the new year, but theres so much information to chew through a swirl of new nutrition claims, fads and diets telling us what we should and shouldnt eat. (Remember the cabbage soup diet or the grapefruit diet? Its actually better if you dont.)

Ninety-five percent of diets fail because they are not sustainable, says Krista Godfrey, a registered dietitian in private practice at Life Cycle Nutrition.

Our healthy eating intentions are good. So how do we achieve a success rate to match? Godfrey helps us implement a sound consumption strategy with three sets of three: three healthy eating priorities, three key principles and three ways to ensure healthy eating success.

Ive found that most people know what foods they need to eat more of but have difficulty doing it, Godfrey says.

She tries to simplify nutrition advice for her clients by breaking it into three priorities:

Energy balance

If you are getting too much or not enough energy, regardless of what you eat, it is not promoting optimal health, she says.

Smart energy-promoting foods: Whole grains (oatmeal or brown rice)

Your body needs carbohydrates, proteins and fats. General recommendations are 50% to 60% of calories from carbohydrates, 10% to 20% of calories from protein and 25% to 30% of calories from fat.

Smart carbohydrate sources: Whole grain breads

Steel cut or whole oatmeal

Smart protein sources: Lean meat such as poultry and pork (Loin and round cuts are the leanest varieties.)

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Smart fat sources: (Focus on unsaturated sources)

(Include vitamins and minerals)

Foods high in vitamins and minerals are often considered healthy, but its important to note that they are not healthy in and of themselves, only as a part of a diet that also includes the appropriate amount of energy and macro-nutrients. It all depends on the diet as a whole.

Smart vitamin sources: B-12: Meat, poultry, fish, milk, cheese, fortified soy milk and cereals

Vitamin C: Citrus fruits, potatoes, broccoli, spinach, tomatoes, Brussels sprouts

Vitamin A: Beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots

Vitamin D: Fortified milk, cereals, fatty fish

Vitamin E: Vegetable oils, leafy green vegetables, whole grains, nuts

Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale

Smart mineral sources: Calcium: Yogurt, cheese, milk, salmon, leafy green vegetables

Magnesium: Spinach, broccoli, legumes, seeds, whole wheat bread

Potassium: Lean meat, milk, fruits, vegetables, grains, legumes

3 key elements of healthy eating

Variety. Different food sources have different nutrients, Godfrey says. Its important to eat from all food groups to have your nutrient needs met, but its also important to eat different foods from within each food group.

Balance, which focuses on finding a middle ground with all of the nutrition priorities: energy intake, macro-nutrient intake and micro-nutrient intake. The easiest way to balance macro-nutrient intake is to focus on eating a serving of all food groups at each meal. That will provide the appropriate amount of carbs, proteins and fats, Godfrey says.

Moderation. Ask yourself if the amount you are eating is more or less than you need for any reason. If you have a meal with all food groups, ask yourself if the portions fit the MyPlate model or if one of the food groups on your plate is disproportionately larger than the others. Moderation can also relate to fun foods (such as soda or dessert). These foods are often called empty calories. Its acceptable to have a fun food daily, but it can be helpful to be moderate when eating them so that they do not take the place of foods with the nutrients you need.

3 ways to make healthy eating a priority

Time. Be prepared to spend more time planning, grocery shopping, cooking and packing lunches. Waking up earlier to eat breakfast and setting time aside to sit down and eat meals are other examples of how prioritizing healthy eating requires a dedication of time.

Organization. Some examples include: planning a grocery list, snacks, lunches and meals; setting weekly goals and charting progress on those goals; keeping some structure to meal times; and writing out a meal plan for the day or week, if necessary.

Money. Whole, fresh food often costs more than convenience or highly processed food.

Godfrey says meeting with a registered dietitian is another potential investment, but she says RDs are the best resource to educate people on their specific energy, macro-nutrient and micro-nutrient needs.

Understanding your bodys specific nutrition needs and learning how to eat intuitively (listening to your bodys hunger and fullness signals) are the best ways to ensure that you are eating healthy, she says.

After Joe Adams had a heart attack, he underwent numerous procedures to get his heart in working order. Just when it seemed things were on the right track, his heart started to fail again. Read more.

Tamara Mosby-Montegut started working out as a stress reliever. Now she wants to keep up with her husband when he tackles 50 pushups in a row. And she wants her daughter to follow their healthy examples. Read more.

Varun Narayanan wanted to shed the pounds he packed on during the holidays a few years ago. He dropped from 230 pounds down to 195. Now he treks up active volcanoes. Read more.

After giving birth to her fourth baby, Susan Sawyer wanted to drop the baby weight. She took up Jazzercise. Sawyer's stuck with the dance-based exercise for nearly 35 years. Read more.

Jessica Hawley thought her third pregnancy was different because she was having a girl. But baby number three was another boy. The pregnancy felt different because she was more fit this time around. Read more.

When Gary Gundy started having trouble getting up after squatting down for target practice, he knew it was time for a change. The La Vista man dropped 80 pounds in three years. Read more.

Valerie Heath started shedding pounds by using the family's Wii. Now she belongs to a CrossFit gym and works out six days a week.Read more.

To be around for her family, Ashlei Spivey needed to get in shape. She joined a boxing gym. Now her workouts leave her feeling like she stepped out of a movie. Read more.

Betty Watt survived a sometimes trying career as a middle school teacher. Then she beat cancer twice. And the whole time she was a regular at the gym. Watt and her husband Charlie workout at least five days a week. Read more.

Erika Hanna sometimes has a pint-sized workout buddy during her morning classes. Her son Henrik, 18 months, offered hugs as she held a plank position and occasionally chased a loose exercise ball around the room. The studio gives Hanna a chance to stick close to her kids while staying on top of her own health and fitness. Read more.

Gwen Leyden wound up spending a week in a wheelchair because of a chronic condition. Leyden gradually was able to walk without using a cane. Later she started using the treadmill and eventually worked up to weightlifting. Read more.

With high blood pressure and the possibility of needing cholesterol meds Rich Hazuka was headed down a dangerous path. He dropped 75 pounds thanks to diet changes. When he plateaued, he took up exercise. Now he's off his blood pressure meds and has no need for any cholesterol medication. Read more.

George Mach can't help but wake up well before dawn. With that free time, the early riser started a gym routine. He hits the gym three days a week. Read more.

As Gregg Learned aged, arthritis made physical activity a chore. He struggled to walk across the parking lot at work. But joining a gym has helped Learned to stay on his feet. Read more.

At one time, Laura Adams could barely finish a lap around the walking track. But the Bellevue woman, who weighed 300 pounds, stuck it out and dropped 115 pounds. Read more.

Vince Huerta has always tried to keep active. He decided to give powerlifting a shot and now, the Omaha South grad holds a number of records for the weight he's hoisted. Read more.

Paul Stultz takes swimming seriously. He joined a Masters Swimming club and is working on nailing strokes like the freestyle and butterfly. But one of his biggest accomplishments was hiking the Grand Canyon. Read more.

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Healthy eating: Nutrition advice in three digestible portions - Omaha World-Herald

What we can all learn from Henry Cavill’s health and wellbeing rituals – harpersbazaar.com

Posted: February 12, 2020 at 7:45 am

THOMAS SAMSONGetty Images

Much has been spoken of Henry Cavills punishing diet and exercise hacks, unsurprisingly for someone synonymous with Superman and real-life comic book good looks. Since taking on the role of genetically enhanced monster slayer Geralt of Rivia, The Witcher workout (involving daily fasting cardio and weights session) has become a big search term, while his intense dehydration diet employed for shirtless scenes went viral. But behind the cape or leather armour donned for his characters, the British actor has some relatable rituals that non-superstars (or superheroes) can easily employ.

Cavill confirms there's a lot of gym work in his weekly schedule. When hes shooting a movie or series, to make sure that I can survive it, he trains twice a day.

Yes, its definitely for aesthetic reasons, he admits, but its also for the ability to actually manage an arduous shoot for seven to eight months or whatever it may be. Working 14-hour days does take its toll.

Regardless, his ethos is about trying to stay as healthy as possible. That means clean eating, too.

The most important thing for diet is knowledge and preparation, he tells us. And its very difficult for us as people who are busy running around doing our jobs to gain all that knowledge. His solution? If you can find a person or company who can do the knowledge part for you, so you know what your goals are, they can at least give you the information so you can do food prep, for example. This is is enormously helpful, Cavill says, allowing you to be in control of your nutrition.

I have found food prep to be a massive saving grace for me, time-wise and health-wise

I have found food prep to be a massive saving grace for me, time-wise and health-wise, because then I know what Im having when. Therefore, he can eat as cleanly as possible when working, and then once a week Ill have a meal that I really want to have and thatll be off-diet.

Cavill will suffer for his art, but he knows its just that. On The Graham Norton Show he recently revealed how he would limit his water intake when filming for The Witcher. On the first day youll have a litre and a half, and the second day half a litre, and then the third day, no water, and youll shoot on the fourth [day], he explained.

Will this be a repeat performance? When it comes to shirtless stuff I would absolutely do it again, he says. But I do not recommend it: its not healthy. It doesnt feel good but it does look good! He tells us he only does the the light version of it, (apparently bodybuilders go hard). But for me, if it sells a character to an audience then yes absolutely Ill do it, but if its going to be a risk to my health, then no.

The actor knows that he has a professional trainer observing him, making sure that Im okay and that I have all the right things going into my system. For us mere mortals, its the opposite of what hed recommend.

Dehydration diets aside, Cavill is water obsessed. I was looking to start my own water [brand], he tells us, I was researching various springs around the UK; I wanted it to be environmentally responsible and ethical. He then met David and Bonita Spencer-Percival, founders of No1 Botanicals, who extract the compounds out of herbs and make pure botanical drinks with them.

Cavills now partnered with the couple, enabling him to drink a lot of the No1 Rosemary Water. It completely replaces my regular water intake, he reveals. I love the stuff. The only time I dont [drink it] is when Im in the gym because then I have electrolytes.

This completely replaces my regular water intake

To grasp the botanical science behind it, Cavill made a short documentary in Acciaroli, Italy, to see why the villagers are living long, happy, healthy lives. Indeed, they consume heaps of rosemary, but he assures us theres heavyweight science beneath the romantic concept.

Indeed, Cavill feels it himself. I realised quite quickly that my body was craving it. It really wanted it, and I started to feel better when I was drinking it. I noticed a massive difference when I was working on The Witcher, in prep when I had a window to do all my work for the day I was drinking this stuff and instantly felt sharper. The brain just started firing and it really, really helped.

The tangible health benefits of ancient herbal wisdom is becoming apparent to Cavill.

Whereas he wasnt conscious to include herbs in his diet before, now that Im learning about super herbs, they are important to include he feels. Especially if you want to live your life to the fullest; if you want to take full advantage of everything the body and mind is keyed to do. So, we can all play Superman?

Its as simple that, he adds. If you start putting this stuff in your body, it works better and more efficiently.

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What we can all learn from Henry Cavill's health and wellbeing rituals - harpersbazaar.com

Adele warned her 1000-calorie a day seven-stone weight loss isnt sustainable by This Morning health exper – The Sun

Posted: February 12, 2020 at 7:45 am

ADELE has been warned that her "1000-calorie a day" seven-stone weight loss "isn't sustainable" by This Morning's health expert.

Dale Pinnock spoke out against the 31-year-old star's reported methods, with the singer wowing fans with her trim figure in recent months.

5

Speaking to hosts Phillip Schofield and Holly Willoughby earlier today, nutritionist Dale explained that restricting her calorie intake so drastically will only work for short-term weight-loss goals.

Revealing that the average calorie intake for a woman should be between 1,800 and 2,000 calories a day, Dale said: "If you've got a short-term goal that kind of approach could be very, very suitable.

"If you want to lose weight for a wedding or holiday, but it isn't sustainable."

He continued: "There will be a cut off because after a while your body will start to down-regulate the things it will do.

5

"Its top priority is survival, after a couple of weeks you won't be as active, you'll find that you get brain fog and become irritable, it kicks in quite quickly."

When asked how he'd advise Adele on how to lose the weight, Dale shared: "Slow and steady wins the race, definitely - find something that you can stick to."

Fellow guest Dr. Zoe agreed, adding: "1000-calories a day isn't sustainable and you set yourself up to fail.

"Make small changes you can stick to for the rest of your life."

5

Earlier this week, Adele looked almost unrecognisable as she posed next to Polish presenter Kinga Rusin at Jay-Z and Beyonce's Oscars 2020 after party.

She initially debuted her weight loss at Drake's birthday party in October, just weeks after she filed for divorce from Simon Konecki.

Her former personal trainer previously revealed that Adele shed the pounds on a gruelling "1,000 calories a day and green juice diet".

Camila Goodis said: "She's working out but I think 90 per cent of it is diet.

"It's a good diet to shed the weight. The first week is intense, green juices and only 1,000 calories," she said.

5

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"She doesn't look too thin - she looks amazing."

Adele told a holidaymaker on her recent getaway to Anguilla that she a lost a staggering seven stone.

The singer was said to have opened up to a fan about her weight loss while holidaying with Harry Styles and James Corden on the Christmas Caribbean trip.

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Adele warned her 1000-calorie a day seven-stone weight loss isnt sustainable by This Morning health exper - The Sun

The good news is it’s entirely possible to stop hating your body – The Sydney Morning Herald

Posted: February 12, 2020 at 7:45 am

This is what weight management psychologist Glenn Mackintosh calls thinsanity in his excellent new book Thinsanity: 7 Steps to Transform Your Mindset and Say Goodbye to Dieting Forever.

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After working with thousands of patients, Mackintosh knows that learning to accept your body after being told your whole life that its wrong, is hard and takes work. It doesnt come from one "ah-ha" moment (or one open letter written to your mother).

In fact, for many people complete body acceptance may be too much to ask.

Wanting to lose weight is not all or nothing, it's not that you have a 100 per cent desire to lose weight or you are completely free of any weight concern. It's often a matter of degrees, says Mackintosh. If you make your weight a smaller focus in your life, that's a big win.

Body hatred and insecurity can pop up at different times during our lives so the choice to reject weight loss dieting is a choice that we may have to make over and over again.

Diet marketing is so alluring that even if you really do understand the principles, you'll have to catch yourself and pull yourself back from that dieting precipice, multiple times over the course of your lifetime.

In Thinsanity, Machintosh writes that first step on the path to body acceptance or at least reducing the importance of your bodys appearance in your life is to accept the reality. Diets dont work.

If you're listening to your body's signals and you're eating intuitively, then you can't ask anymore of yourself than that.

No, really, they dont work. There is not, there never has been and their never will be a wonder diet that is going to succeed where all the others have failed.

As Mackintosh writes, Despite what they adverstise, all diet- and exercise-based weight loss plans result in short-term weight loss, followed by weight re-gain to pre-diet weight within a few years, then rising significantly above pre-diet weight within five years.

The reality is that people who try to lose weight gain more weight than those who dont.

Yes, but what about your colleague/friend/hairdresser/great aunt Agnes who did Atkins/5-2/Paleo/juice cleanse and lost weight and has managed to keep it off?

Mackintosh cautions people not to be fooled by the very few people who have succeeded with weight loss dieting. Diets have a three per cent success rate, so for every three people showing off their new body on Instagram there are approximately 97 who tried the same approach and failed.

We do have to be mindful of people who overuse their personal journey. I don't think that having that personal experience is the best qualification for helping others on that journey because we know that journey is actually ineffective for most people, and has done a lot of people more harm than good, says Mackintosh.

Instead of continuing to chase the pot of gold at the end of the dieting rainbow, Mackintosh encourages people to focus on the process of living well.

If youve started moving your body from a place of joy, you're listening to your body's signals and you're eating intuitively, then you can't ask anymore of yourself than that. And neither can anyone else, says Mackintosh. It's not a cop out, it's about learning to take care of ourselves from a place of acceptance.

If you make your weight a smaller focus in your life, that's a big win.

Other than the delusion of one day stumbling upon a diet that will succeed where all the others have failed, something else that perpetuates our thinsanity is body judgement not just of ourselves but of other people.

Have they gained or lost weight, toned up, started to grey, getting wrinkles, or have bags under their eyes? These observations and body comments are often shared with the same frequency as weather reports.

Some may say that this is just harmless banter or small talk. But when youre focusing on and judging other peoples bodies you are also focusing on and judging your own.

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We live in this ecosystem of thinsanity, where it becomes okay to judge, criticise and deconstruct all bodies, and then quite naturally that's being applied to ourselves, says Mackintosh.

If you find it impossible to reduce your own body hatred, part of the answer could lie in changing the way you view other peoples bodies. Be kind about other peoples bodies and you just might find yourself being kinder to yourself.

Thinsanity: 7 Steps to Transform Your Mindset and Say Goodbye to Dieting Forever is published by Hachette Australia.

Writer, author of '30-Something and Over It'. View more articles from Kasey Edwards.

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The good news is it's entirely possible to stop hating your body - The Sydney Morning Herald

If You Want to Lose Weight, Try Strength Training at Least 3 Times a Week Here’s Why – POPSUGAR

Posted: February 12, 2020 at 7:45 am

There are a lot of things to consider when you're working out, especially if your goal is weight loss. There isn't one perfect exercise, workout, or diet that will guarantee weight loss, but generally speaking, experts have found that incorporating strength training and cardio into your workout routine (along with implementing a nutritional plan tailored to your needs) can help.

"For weight loss, you need 250 minutes, or more, of physical activity in at least the moderate-intensity category in order to show appreciable weight loss," Heather Milton, MS, RCEP, CSCS, an exercise physiologist clinical specialist at NYU Langone's Sports Performance Center, told POPSUGAR. We'd be remiss if we didn't state that factors such as the amount of sleep you get, your genetics, and other variables, like stress, also play a critical role in weight loss.

If you're going from sedentary to physically active, "You're going to see changes, especially if you pair it with diet," Heather explained. As your body acclimates to exercise, the goal is to increase the amount of time you're physically active to a minimum of 250 or 300 minutes of moderate-intensity exercise (for example, walking at a brisk pace, hiking, biking, dancing, aerobics, and weight training) per week, Heather continued. You may be tempted to hit the gym for long durations of time, but Heather advises against trying to reach this time goal in one or two sessions. Instead, she recommends splitting it up throughout the week.

It's often assumed that doing more aerobic exercise, such as running, can help with weight loss. And although cardio can help you lose weight, Heather said, "There's more literature coming out for weight loss, especially if you pair it with diet, that if you can consistently do three days per week of resistance training, whole-body resistance training, that can have a very good effect for helping to lose weight because you're improving your metabolism at the same time you're burning fat." Resistance training is beneficial because it allows you to preserve your muscle mass while you're losing fat, which means your metabolism isn't affected, Heather explained.

It may take some trial and error to figure out a workout plan that works for you, and we recommend easing yourself into a fitness routine, especially if you're a beginner, then advancing the intensity and frequency as you begin to feel more comfortable with training. If you're looking for a more individualized plan, we suggest working with experts such as personal trainers, exercise physiologists, and registered dietitians to develop a program that's best for your lifestyle and goals.

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If You Want to Lose Weight, Try Strength Training at Least 3 Times a Week Here's Why - POPSUGAR

Meat Linked to Increased Risk of Heart Disease, Study Warns – 929nin.com

Posted: February 12, 2020 at 7:45 am

Sorry chicken lovers. We have some bad news. It turns out that not only is red meat and processed meat linked to an increased risk of heart disease, but chicken is as well.

New research, published inJAMA Internal Medicine, looked at data of thousands of people studied over the course of three decades. The findings point to an increased risk of cardiovascular disease on a dietheaviestin red and processed meat, but found that, yes even poultry was associated with an elevated risk of heart disease and death. Fish was not implicated as increasing risk, and the highest risk was associated with processed and red meat. So what to eat?

Study co-author Linda Van Horn, division chief of nutrition in the department of preventive medicine at the Northwestern University Feinberg School of Medicine, serves as a member of several advisory panels, including one thats working on revising the federal Dietary Guidelines.

Van Horn says the new findings relied on the highest quality data available. In the findings, heart disease risk is reduced when people prioritize eating fresh fruits and vegetables, whole grains, legumes, nuts, and seeds, along with limiting most meats. The worst risk was linked to processed meat, and the lowest increase in risk was among fish eaters. The research also found that limiting consumption of refined grains (like white rice, white bread, and sugar), fried foods, and sugar-sweetened beverages helped to reduce the risk of heart disease even further.

When you eat a diet that is rich in processed and refined foods, it collectively contributes to increased risk of disease, Dr. Van Horntold The New York Times,adding that it also denies you the benefits of the fiber, vitamins, minerals and plant-based proteins that contribute to health.

Cardiovascular risks are largely influenced by genetics, but diet does play a role. According to another one of the study's authors,Norrina Allen, associate professor of preventive medicine at the Northwestern Feinberg School of Medicine, it'sa major factor in who will and won't get heart disease in their lifetime. Any increased risk even a small one, is undesirable, she says.I would say that even though it seems to be a small amount of risk, any excess risk for something as major as heart disease and mortality is worth considering."

Last September'sresearch that said eating red and processed meat was not a health risk,has been resoundingly rejected by scientists, doctors, and the entire medical community. The authors had been exposed as having ties to the agriculture industry, and the medical community walked back the news as well as they could.Health experts, including those representing theAmerican Heart Association and the American Cancer Society, said thestudy flew in the face of decades of researchwarning people to eat less meat for the sake of their health.

Even the World Health Organization has classified processed red meat as a Group 1 carcinogen, meaning it's highly likely to pose serious health risks. Other substances classed as Group 1 carcinogens include asbestos, radium, and tobacco.

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Meat Linked to Increased Risk of Heart Disease, Study Warns - 929nin.com


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