RINGSIDE 12/01/2020

WBC NUTRITION COMMITTEE: Yes, Your Diet Affects Your Mood and Mental Health

According to lead author Dr. Kirsten Tillisch:

Time and time again, we hear from patients that they never felt depressed or anxious until they started experiencing problems with their gut. Our study shows that the gutbrain connection is a two-way street When we consider the implications of this work, the old sayings you are what you eat and gut feelings take on new meaning.'

The implications are particularly significant in our current era of rampant depression and emotional malaise. And as stated in the featured article, the drug treatments available today are no better than they were 50 years ago. Clearly, we need a new approach, and diet is an obvious place to start.

Previous studies have confirmed that what you eat can alter the composition of your gut flora. Specifically, eating a high-vegetable, fiber-based diet produces a profoundly different composition of microbiota than a more typical Western diet high in carbs and processed fats.

The featured research tells us that the composition of your gut flora not only affects your physical health, but also has a significant impact on your brain function and mental state. Previous research has also shown that certain probiotics can help alleviate anxiety:

The Journal of Neurogastroenterology and Motility5 reported the probiotic known as Bifidobacterium longum NCC3001 normalized anxiety-like behavior in mice with infectious colitis by modulating the vagal pathways within the gut-brain.

Other research found that the probiotic Lactobacillus rhamnosus had a marked effect on GABA levelsan inhibitory neurotransmitter that is significantly involved in regulating many physiological and psychological processesin certain brain regions and lowered the stress-induced hormone corticosterone, resulting in reduced anxiety- and depression-related behavior.

It is likely other lactobacillus species also provide this benefit, but this was the only one that was tested.

Its important to realize that you have neurons both in your brain and your gut including neurons that produce neurotransmitters like serotonin.

In fact, the greatest concentration of serotonin, which is involved in mood control, depression and aggression, is found in your intestines, not your brain! Perhaps this is one reason why antidepressants, which raise serotonin levels in your brain, are often ineffective in treating depression, whereas proper dietary changes often help

See the original post:
Boxing Nutrition: How diet affects mood and mental health - WBN - World Boxing News

Somehow we all relate weight loss with fancy meals like salads and juices, but thats not always the case. It might sound boring and extreme but even eating the same food every day can also help you lose weight. Yes, you read that right. If you trying to shed those extra kilos, read this.The diet includes eating the same thing for breakfast, dinner and lunch every day and has become a trend among weight watchers.The dietAccording to experts, it might sound boring to eat the same food every day, but the trick can really do wonders for your weight loss. When you eat the same food every day, it leads to the bodys decreased response of stimulus, which can be a tool for tackling obesity.

Also, research has shown that more dietary variety is associated with fat and increased body weight. This is surely true for people who have an assortment of snacks instead of just one. Also, research shows that different tastes and textures can encourage overeating. When people are giving limited options to eat, they tend to eat less.

Also, if you eat the same meals every day, you actually dont need a lot of planning. No hauling the recipe books and no panic attack at lunch about what you will eat at dinner. All this saves your time.

When the choices are limited, its easy for you to pay attention to your body signals and know when you are full. Not understanding when you are full and overeating is one of the causes of extra weight gain.

Cons of same meal diet

Go here to read the rest:
Can eating the same food everyday help you lose weight? - Times of India

(StatePoint) With colder weather comes an increase in weather-related illness and health issues. From activity levels to mood, diet and more, seasonal weather affects all areas of your life.

But, dont let the winter blues get you down follow these tips to help keep your family healthy and happy during the cold-weather months.

Winterize your diet

Some fresh fruits and veggies can be hard to find in winter. The Cleveland Clinic suggests turning to root vegetables like beets, carrots and turnips since they can withstand cold temperatures, making them easier to find. Also on their list of suggested foods are oatmeal, soup (without a lot of salt), sushi, broccoli and cauliflower all of which provide essential nutrients to support immunity and boost vitamin levels.

Also, be sure to work vitamin D into your system. It aids bone health and muscle strength, but during shorter, cloudy days of winter, you might not get the necessary amount you need. Harvard School of Public Health recommends daily 15-minute walks outside to get some sun and eating vitamin D-rich foods such as dairy products, breakfast cereals and fish like salmon and tuna. You may also consider a supplement.

Studies show daily exercise and activity offer immune-boosting benefits. People who exercise 30 to 45 minutes a day experience a 40 to 50 percent reduction in the number of days they get sick, according to studies at Appalachian State Universitys Human Performance Lab.

Encourage the family to get active with step or fitness trackers. Daily or weekly step goals and challenges with siblings or spouses are fun ways to keep everyone moving. FitBit, Garmin and Jawbone all make trackers with corresponding mobile apps to help monitor goals.

And, when cabin fever sets in, grab the kids and head outside. Cold weather activities nearby or on a trip away, such as sledding, skiing and snowboarding, can offer additional exercise outside the normal indoor routine.

When the weather gets cold, the risk of certain illnesses like cold and flu rise. Whats in your feel-better-fast kit when your family gets sick? Items doctors recommend to have when a cold or the flu hits include: pain and fever relief (ibuprofen, acetaminophen), tissues, fluids (especially cool water), soup and tea, throat lozenges and a digital temperature monitor.

Instead of waking young children to get accurate temperature readings with a digital thermometer, consider picking up TempTraq the next time youre at Target, CVS or Walgreens. Its a wearable, Bluetooth monitor that safely and continuously senses, records and transmits body temperature for 24 hours through its free TempTraq app. You can even receive fever alerts so you can eliminate poking or prodding kids in the middle of the night, providing peace of mind for you and much needed rest for them during sick days.

For a happy and healthy winter, use these tips to inspire your family to eat right, get active and be prepared for colder weather.

Go here to see the original:
SAVE NOW: Tips to keep your family happy and healthy this winter - Suburban Journals

Gundry makes a lot of claims about what his diet can do for your health, including reducing gas and bloating, boosting energy, improving mood, reducing your chances of getting sick, healing your gut, and helping with weight loss. (2)

Theres no proof of these claims, though.

Specifically, Derocha says theres no evidence that eliminating a certain food can clean your gut, though avoiding lectins has the potential to benefit certain groups. If that describes you, be sure to clear this new diet with your doctor first.

Lectins are proteins that can stick to cell membranes of the digestive tract, so people with GI issues or chronic conditions like colitis or Crohns disease may benefit from avoiding them, says Derocha. When eaten in large quantities, lectins can also disrupt the digestive process, due to the sticky nature of the proteins and their impact.

Remember though, there are many caveats.

First, its unclear what dose of lectins could potentially be harmful. Not to mention, many of the foods potent in lectins (think: beans, lentils) are rarely eaten raw, when lectin levels are highest, notes the Harvard T.H. Chan School of Public Health. (4) Also realize that many foods that contain lectins are packed with prebiotics a type of fiber that the Mayo Clinic notes can feed healthy gut flora. (5) Therefore, avoiding these can lead to constipation, says Derocha.

In reality, there are many unknowns about lectins, and its not the open-and-shut case thats presented in Gundrys book.

While there is not enough research to fully show the pros or cons of a lectin-free diet or the amount of lectin that could make a difference, there is some concern about lectins due to the potential impact of how it affects absorption of some nutrients, says Derocha. [High levels of] lectins are known to cluster red blood cells, which carry oxygen throughout the body. If red blood cells cluster due to excess lectin again, the amount of lectin thats considered harmful is unknown we may be at risk of organs and muscles not getting enough oxygen to work as efficiently as they could, she says.

Authors of an article published in June 2019 in the World Journal of Gastroenterology raise these same concerns but note that more studies are needed. (6)

Lectins may specifically affect how your body absorbs minerals like calcium, iron, phosphorous, and zinc, Derocha says. This means that lectins are considered anti-nutrients, according to Harvard, though its noted that this may be a particular concern in developing countries where people are at risk for malnutrition or have limited food available to them. (4)

Excerpt from:
Lectin-Free Diet: Benefits, Risks, Food Choices, and More - Everyday Health

Khlo Kardashian cares a lot about staying healthy. She has become very intense with her workouts and diets, but its all in her trying to be the best version of herself. Kardashian wakes up early every morning and has said that she works out as early as 5:30 a.m. But there is one reason why and its not because of her busy work schedule.

When Keeping Up withthe Kardashians first premiered, Kardashian was looked at as the odd oneout in her family. Her two older sisters, Kourtney and Kim Kardashian, lookedvery similar and had different body types than Khlo Kardashian. For thisreason, fans used to pick on Kardashian and suggest that she wasnt a realmember of her family.

As the Kardashians became more famous, and as Kardashian started to go through her separation and divorce from Lamar Odom, she also decided she wanted to be the best version of herself. And working out, along with a healthy diet, started to give her much more confidence. These days, Kardashian hits the gym six days per week, and she told her Instagram followers that she feels really accomplished every time she does an intense workout.

Kardashian spends a lot of time working out, but she also puts a lot of focus into what she eats. Philip Goglia, Kardashians nutritionist, said that seven meals per day is whats best for Kardashians body type (though he cautioned that all body types are different, and one plan doesnt work for everyone). Kardashian eats fish or lean meat every night for dinner, such as salmon with spinach and asparagus. Goglia told People that he reminds Kardashian to eat the healthy food first before digging into any of the crap, such as a plate of nachos on the table while dining out.

Fruits and vegetables make up a huge part of Kardashians diet. Though she still indulges now and then, she is always sure to include plenty of fresh fruit and veggies in her meal plan, such as fruit for a snack and a vegetable to pair with dinner.

Kardashian works out very early in the morning. She told fans that she often wakes up as early as 5:30 a.m. While some suspected it was because of the reality stars hectic work schedule, its actually for a different reason: her daughter, True. Kardashian said she bases her morning routine around Trues schedule.

I, of course, am always there to wake her up. We have breakfast together, Kardashian told her Instagram followers in a video posted to her story on January 6. Those traditions and routines are super important for me, to have breakfast with my daughter every day. Kardashian loves spending time with True; she often posts photos of her daughter to social media and makes sure to carve out some quality time with True each day. Her early-morning workouts are probably worth it for every ounce of time she gets to spend with her little girl.

Follow this link:
Khlo Kardashian Reveals the Real Reason She Works Out So Early In the Morning - Showbiz Cheat Sheet

Kylie Jenner is one of the most famous women in the world. Her namesake helped her establish a massive fan base, which, in turn, led her to creating a global cosmetics brand thats made her worth more than $1 billion. The Kardashian-Jenner sisters are all very into fitness and healthy eating, but that could be the one way Jenner differs from her other famous siblings and were loving it.

When youre a member of the Kardashian family, appearance iseverything. The women arent shy about their use of facial fillers, cellulitereducing machines, and body foundation. Plus, they all love to workout. KhloKardashian is arguably thefittest member of her family and even has her own reality show aroundlosing weight and becoming healthy. Meanwhile, Kim and Kourtney Kardashian arealways posting photos and videos of their workouts, and Kendall Jenner, who isa model, makes fitness a top priority as well.

Jenner is a bit more relaxed than her sisters when it comes to working out. She hardly posts videos of her workouts and, though she has a toned body, seems to dine more casually than her sisters as well.

Whenever Jenner posts photos of food to Instagram, the dishes are usually pretty modest. She enjoys pizza and fries, and she once posted a photo admitting her love for Fritos Flavor Twists. On Jenners reality show, Life of Kylie, which had a pretty short run, Jenner made it clear she doesnt enjoy going out to fancy dinners. When she was eating with her mother at an upscale restaurant, she hated the sound of everything on the menu. Jenner is much more content with more basic foods, such as grilled cheese (she even once made a Snapchat video showing fans how to make the perfect grilled cheese).

Jenners siblings care a lot about their health, and she likely does, too. But she doesnt appear to stick to the strict diets that the other Kardashian-Jenners do. Jenner enjoys many different foods, and while she does eat healthy foods, such as avocado toast, she also loves to spoil herself with greasier, less-healthy options. On her recent Instagram story, Jenner posted a photo of a pepperoni pizza (it looked amazing) and some French fries (they might have been sweet potato fries, but it was tough to tell).

Jenner followed the images with a post of a glass of white wine, showing that she was clearly enjoying her feast and not worrying about counting calories.

Something surprising about the beauty mogul is that sheactually enjoys cooking. Though most of her meals are basic (such as thegrilled cheese), she does post photos of the meals she cooks for herself.Despite being a billionaire, she knows what foods she likes and how she likesthem. So why not cook for herself? Its possible Jenner hires a chef for eventsor certain occasions, but its nice to know that, in some ways, shes just likethe rest of us.

Continued here:
Kylie Jenner's Diet Isn't As Healthy As We Thought -- And We're Loving It - Showbiz Cheat Sheet

Looking for a new way to slim in 2020? The answer could be as simple as an app on your smartphone with the Noom diet.

With more than 5,905 calories consumed by the average Brit on Christmas Day alone, its no wonder January is the time most of us want to slim. Step forward, the Noom diet. Not only was it the most Googled diet in 2018, but its been tried by more than 45 million people worldwide. Wondering if it could work for you?

Before you pay out around 40 per month (for an average of four months) for the privilege, heres everything you need to know

Even if youre not sure what the Noom diet is, youve probably seen adverts for it popping up on social media. Accessed by a subscription service via the Noom app, the diet is designed to help you lose weight and keep it off long-term by counting calories and tracking your fitness, food, blood pressure and blood sugar.

Noom is an app that aims to help you achieve lifestyle changes surrounding diet and exercise, says Dr Diana Gall from iMeds. It isnt a universal or one size fits all diet, but it personalises your calorie budget based on your age, current weight, height, activity levels, and other health and lifestyle factors.

Getty images

Before you sign up, you have to answer some simple questions about your weight and how much you want to lose, and then the computers algorithm will work out your weightloss goal and a weekly plan on how to achieve it.

Essentially, Noom combines a calorie budget alongside information on which foods you should aim to eat more of, and which to eat less of, explains Dr Gall. Nooms plans are non-restrictive, meaning that no foods are off limits, but it works to reinforce healthy eating habits by using a traffic light system. Foods classified as green foods are the ones that should make up the most of your diet, and have a low calorie density, such as fruits, vegetables, fat-free dairy options and some grains. Yellow foods are ones that should be eaten moderately, such as lean meats and fish, while red foods are the ones with a high calorie density and the least nutritional value, so should only be eaten sparingly.

The app even offers access to a health coach so you can ask direct questions (such as what to pick for dinner in a restaurant) when youre feeling stuck.

READ MORE: How to lose weight fast

Seeing as most of us carry our phones everywhere, its easy to track what youre eating in fact, youll probably only need to spend around 5-10 minutes a day on the app filling in your progress. Forgotten to add something in? Your health coach will prompt you to help you stay on track.

Keeping a food diary can be incredibly helpful if youre trying to lose weight, says Dr Gall. Being able to see what youre eating on a daily basis can help you to identify positive and negative eating habits, and can make you more aware of the calories that you consume. You may even be less likely to snack on foods with a high-calorie density as youll know that you need to record it, so you might opt for healthier snacks instead.

And looking at the #NoomNerds hashtag on social media, results have been impressive, with a study claiming that out of 36,000 Noom users, 77.9 per cent reported weight loss.

Losing weight is really down to the individual, as the Noom app doesnt go shopping for you or cook for you (although it does have plenty of recipes to pick from). If you dont stick to the calorie limit, you wont lose weight.

Plus, a lot of nutritional information is lacking on the app (its mainly just about calories). For most people, sticking to a calorie budget can be enough to lose weight, but its also important to know how much of each food group you should be consuming, says Dr Gall. For example, you may lose more weight by eating more protein and fibre than carbohydrates and fats, but by only counting calories, you might not know the actual nutritional value of the food you consume. The traffic light system that Noom offers is helpful for this, but it would also help you to know the nutritional value of each meal and snack that you record so you know if you need to increase or decrease certain food groups.

Users leaving online reviews complain about the teen speak and amount of advice given in quiz form, which can grate after a while. Theres also been some confusion over how to cancel the subscription (just deleting the app wont work). But the main issues with the Noom diet seems to be with the scripted answers the so-called personalised health coach will give you. This is because the advice is from a computer algorithm, not a real person.

Technology is fantastic, and some AI can be incredibly advanced, but qualified healthcare professionals still have their place, especially if youre struggling to lose weight, says Dr Gall. The app may be enough for some people to reach their goals, but if you struggle with your weight or have any questions about nutrition or diet, these are best directed towards a healthcare professional preferably someone with experience in diet and nutrition.

READ MORE: When is the best time to eat to lose weight?

If you have the money to spare and like a trend, then give it a go, but its not your only option if money is tight at this time of year.

There are free options available, says Dr Gall. If youre struggling on your own, you can always make an appointment to see your doctor to discuss your concerns and difficulties. You may be referred to a nutritionist or dietician for advice. You can still create a record of your eating habits by using free apps, or just by writing your meals and snacks in a diary. The advantage to this is that you may have regular appointments to check your progress, so your doctor can intervene if they think there could be a problem.

One of the benefits users of the Noom app seem to universally rate is the group chats they can join in with. Which is no wonder, seeing as new research by WW found a third of people think they will give up their diet sooner without someone to support them along their journey.

Online communities are fantastic for people that are wanting to lose weight, as youre all there to achieve the same goal. Theyre a great place to share tips and motivational stories, as well as having somewhere to vent if youre struggling to people that understand what youre going through, says Dr Gall.

There are several places online that you might find support groups, such as various social media sites or forums. You might find that they help you keep on track or stay inspired with all of the ideas and tips that are posted. It works in a similar way to slimming groups such as Slimming World or Weight Watchers, where group support is a big focus of the meetings, though online communities can be accessed at any time.

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What is the Noom diet and could it work for you? - goodtoknow

Avoid the crash diets to get a leaner, fitter you this year

BelfastTelegraph.co.uk

January usually happens like clockwork: a slew of new self-help books, articles and slimming blogs encourage you to 'be your best self', often by adopting a radical new diet that promises to blitz those spare inches around your waist for good.

https://www.belfasttelegraph.co.uk/life/weekend/avoid-the-crash-diets-to-get-a-leaner-fitter-you-this-year-38847944.html

https://www.belfasttelegraph.co.uk/life/weekend/5eab7/38847942.ece/AUTOCROP/h342/2020-01-11_lif_56141821_I4.JPG

January usually happens like clockwork: a slew of new self-help books, articles and slimming blogs encourage you to 'be your best self', often by adopting a radical new diet that promises to blitz those spare inches around your waist for good.

The problem is, many crash diets encourage periods of miserable fasting and cutting out sometimes entire food groups overnight, and demonise food to the point where your whole relationship with eating can be under threat.

According to fitness guru Joe Wicks -who has successfully helped thousands of people to lose weight - staying on these restrictive diets for a long period of time is often unrealistic and unhealthy. Even if you do lose weight initially, it's not unusual to gain it again (plus even more, in some cases) before the spring comes around.

Thankfully, attitudes around diet culture are changing. A new survey commissioned by recipe box company Gousto (gousto.co.uk) has found two-thirds (68%) of UK adults believe the one-size-fits-all model just doesn't work.

So, how can you shed those excess pounds in a safe and effective way? We asked Wicks to give us some quick tips...

Why should people avoid restrictive diets in January?

"It's the time of year now where everyone wants to make changes to their life, whether that's with exercise or food, but the last thing you want to do - especially if you're someone who really loves food - is to go on a low-calorie diet," says Wicks, 33.

"Sure, it will work in the short-term and you'll probably lose weight on the scales, but emotionally it's going to absolutely ruin you. You're going to be so exhausted, you won't enjoy it and it's not going to be a sustainable approach.

"Try to think about a long-term vision, as opposed to a quick crash diet. Incorporate it with exercise and cooking with fresh ingredients at home; you're much more likely to succeed throughout the year."

Why do people fail at New Year's diets?

"Because they're awful, aren't they? Dieting is normally all about how little you can eat and how much exercise you can do. When you combine those two things, it effects your sleep, your mood and your energy levels.

"If I could give you one tip, it's to focus on getting yourself moving instead. I always tell people to start with 15-20 minutes a day of exercise at home; this will get your energy levels up and your self-esteem boosted. Exercising is going to have a massive effect on your food choices and your ability to go into the kitchen and cook yourself something healthy.

"Trying to do everything all at once is a bit much," he adds. "Focus on fitness first, and the rest will hopefully follow."

What other tips do you have for those looking to lose weight this year?

"Have a look at your portion control. I'm not saying to count calories, but to keep your plate to a healthy size. The good thing about exercise is that it elevates your mental health and your mood so much that you don't want to go and put junk food in your body afterwards. Meal prepping is one of the best things you can do, too. If you leave the house without food, you're going to grab options on-the-go, which will likely be unhealthy convenience food.

"That's fine to do once or twice a week, but if you're doing it a lot, you're never going to truly know exactly how much you're consuming.

"The simple act of making some overnight oats for breakfast, or a salad for lunch can make a huge difference over time when it comes to staying lean."

What are your favourite ingredients for healthy eating?

"I really think it's great to have chopped tomatoes, coconut milk, curry powder, spices and tins of lentils, pulses, grains and beans in your cupboard. With these key ingredients, you can make really amazing veggie curries, or you could throw some chicken in there for some extra protein. Rice is also a great staple for making quick stir-fries after work.

"There's no magic fat-loss food; it's all about getting a good balance of everything and getting lots of fruits and veg in your diet.

"It's good to be a bit intuitive with it - ask yourself what foods make you feel energised and healthy?

"Don't think you have to jump onto a certain diet because everyone else is doing it."

Do you follow a flexitarian diet yourself?

"Yes. I eat a lot of veggie meals and with Gousto, I get four recipe boxes delivered per week that I can make at home. Three of those will be vegetarian and one will be meat-based.

"That's a massive step for me. During the process of researching and writing my veggie cookbook, Veggie Lean in 15 (16.99, Pan Macmillan), I realised that you can get really amazing food as a vegetarian. I'm still not fully committed to going hardcore vegan though."

Many people feel like they don't have time to cook healthily, do you think that's untrue?

"I really think you have to remove that time barrier from your mind.

"We know full well that we can smash a Netflix series in a couple of days or watch our soaps, so we can all find half an hour to exercise or cook well - if we prioritise it.

"It doesn't need to be hours in the kitchen either.

"My whole philosophy with my Lean in 15 series is that you can make a really healthy and nutritious meal in just 15 minutes, and have some leftover for lunch the next day.

"It's that kind of mentality of prepping in advance and being organised that works in the long-run."

Belfast Telegraph

See the original post here:
Avoid the crash diets to get a leaner, fitter you this year - Belfast Telegraph

Oprah Winfrey is more than happy to help fans find weight loss success just like she did. The media executive has been working on her fitness for decades and had plenty of ups and downs along the way. But the whole time shes been relentlessly honest about the struggle, documenting her greatest challenges and successes. She even wrote a cookbook to help fans follow along meal by meal.

Winfrey admitted that she doesnt have all the answers for totaldiet success. But she did come up with quite a few simpletricks for healthy recipes that shes picked up along the years. She sharedthese in her book, Food, Health, and Happiness, which was published in2017.

Anyone embracing a low-carb lifestyle knows the popular trick that involves swapping cauliflower in for just about anything, especially potatoes. Long grain rice is abandoned in favor of cauliflower rice. And mashed potatoes are subbed with mashed cauliflower instead.

But as Oprah explainsin her cookbook, mashed cauliflower doesnt taste that great without thisone important addition. Everybodyalways says thatwhipped cauliflowertastes just like mashed potatoes. Well, guess what?Whipped cauliflower tastes just likewhipped cauliflower, shewrote in her book (viaDelish).

Instead of just using veggies, Oprahrecommends adding two real potatoes to the dish to make it taste creamier.You know, like real mashed potatoes.

Broccoli and cheddar soup is popular because it tastes so good on a cold day. But instead of wasting so many calories on this appetizer, Oprah recommends subbing her simple and delicious two-ingredient soup.

For this diet hack, Oprah boilsbroccoli in chicken broth instead of water and then purees it in a food processor.Her cookbook includes a version of this with a few more ingredients, but eitherway, its worth trying.

Most people cant detect a huge difference in taste between ground turkey and ground beef, especially in dishes like chili or lasagna. And turkey is leaner meat thats also cheaper.

Oprah suggests this smart swap in her cookbook and also recommends making your own ground turkey for an even better taste.

At breakfast, Oprah makes herown version of quinoa thats cooked with apples and cinnamon. As she explainedin her cookbook, Its a great source of fiber, its gluten-free, and itsa complete protein.

Oprah doesnt believe in skippingdessert instead, she lightens up her after-dinner reward by opting for sorbetinstead of ice cream, which has fewer calories and more healthy fruit in it.

Instead of store-bought options, Oprah said she makes her own at home with her beloved sorbet maker. I put it right up there with the fork and dish towel on my list of kitchen essentials, she wrote in her cookbook, speaking about the kitchen gadget.

Visit link:
Oprah Reveals Her 5 Best Diet Hacks Including 2 Ingredient Soup to Blow Your Mind - Showbiz Cheat Sheet

Fitness guru Joe Wicks talks to Liz Connor about why so many New Year diets fail - and how we can create a healthy new mindset in 2020 instead.

January usually happens like clockwork: a slew of new self-help books, articles and slimming blogs encourage you to 'be your best self', often by adopting a radical new diet that promises to blitz those spare inches around your waist for good.

The problem is, many crash diets encourage periods of miserable fasting and cutting out sometimes entire good groups overnight, and demonise food to the point where you're whole relationship with eating can be under threat.

According to fitness guru Joe Wicks - who has successfully helped thousands of people to lose weight - staying on these restrictive diets for a long period of time is often unrealistic and unhealthy. Even if you do lose weight initially, it's not unusual to gain it again (plus even more, in some cases) before the spring comes around.

Thankfully, attitudes around diet culture are changing. A new survey commissioned by recipe box company Gousto (gousto.co.uk) has found two-thirds (68%) of UK adults believe the one-size-fits-all model just doesn't work.

So, how can you shed those excess pounds in a safe and effective way? We asked Wicks to give us some quick tips...

Why should people avoid restrictive diets in January?

"It's the time of year now where everyone wants to make changes to their life, whether that's with exercise or food, but the last thing you want to do - especially if you're someone who really loves food - is to go on a low-calorie diet," says Wicks, 33.

"Sure, it will work in the short-term and you'll probably lose weight on the scales, but emotionally it's going to absolutely ruin you. You're going to be so exhausted, you won't enjoy it and it's not going to be a sustainable approach.

"Try to think about a long-term vision, as opposed to a quick crash diet. Incorporate it with exercise and cooking with fresh ingredients at home; you're much more likely to succeed throughout the year."

Why do people fail at New Year's diets?

"Because they're awful, aren't they? Dieting is normally all about how little you can eat and how much exercise you can do. When you combine those two things, it effects your sleep, your mood and your energy levels.

"If I could give you one tip, it's to focus on getting yourself moving instead. I always tell people to start with 15-20 minutes a day of exercise at home; this will get your energy levels up and your self-esteem boosted. Exercising is going to have a massive effect on your food choices and your ability to go into the kitchen and cook yourself something healthy.

"Trying to do everything all at once is a bit much," he adds. "Focus on fitness first, and the rest will hopefully follow."

What other tips do you have for those looking to lose weight this year?

"Have a look at your portion control. I'm not saying to count calories, but to keep your plate to a healthy size. The good thing about exercise is that it elevates your mental health and your mood so much that you don't want to go and put junk food in your body afterwards.

"Meal prepping is one of the best things you can do too. If you leave the house without food, you're going to grab options on-the-go, which will likely be unhealthy convenience food.

"That's fine to do once or twice a week, but if you're doing it a lot, you're never going to truly know exactly how much you're consuming. The simple act of making some overnight oats for breakfast, or a salad for lunch can make a huge difference over time when it comes to staying lean."

What are you favourite ingredients for healthy eating?

"I really think it's great to have chopped tomatoes, coconut milk, curry powder, spices and tins of lentils, pulses, grains and beans in your cupboard. With these key ingredients, you can make really amazing veggie curries, or you could throw some chicken in there for some extra protein. Rice is also a great staple for making quick stir-fries after work.

"There's no magic fat-loss food; it's all about getting a good balance of everything and getting lots of fruits and veg in your diet.

"It's good to be a bit intuitive with it - ask yourself what foods make you feel energised and healthy? Don't think you have to jump onto a certain diet because everyone else is doing it."

Do you follow a flexitarian diet yourself?

"Yes. I eat a lot of veggie meals and with Gousto, I get four recipe boxes delivered per week that I can make at home. Three of those will be vegetarian and one will be meat-based.

"That's a massive step for me. During the process of researching and writing my veggie cookbook, Veggie Lean in 15 (16.99, Pan Macmillan), I realised that you can get really amazing food as a vegetarian. I'm still not fully committed to going hardcore vegan though."

Many people feel like they don't have time to cook healthily, do you think that's untrue?

"I really think you have to remove that time barrier from your mind. We know full well that we can smash a Netflix series in a couple of days or watch our soaps, so we can all find half an hour to exercise or cook well - if we prioritise it.

"It doesn't need to be hours in the kitchen either. My whole philosophy with my Lean in 15 series is that you can make a really healthy and nutritious meal in just 15 minutes, and have some leftover for lunch the next day.

"It's that kind of mentality of prepping in advanced and being organised that works in the long-run."

The rest is here:
Food: Joe Wicks on why you shouldn't try restrictive dieting this January - HeraldScotland