Big Bang Theory star Kaley Cuoco opened up about how she maintains a healthy diet in an exclusive interview with Us Weekly on Wednesday, August 30.

The 31-year-old actress, who partnered with Panera Bread to help introduce their new craft beverage station, revealed that she eats mostly clean, unprocessed foods. I haven't been eating that much meat lately, she told Us. So I'm kind of into tofu, which is a new thing for me and a lot of vegetables.

The star went on to say that she tries to avoid sugary drinks due to their high calorie content. I do think we forget how many calories are even in just like a juice no one realizes it's hundreds of calories!

As an alternative, the 8 Simple Rules alum turns to ice tea from Panera Bread as a low calorie substitution.

But the Wedding Ringer actress does allow herself to indulge. I do cheat. I love pizza every once in a while and honestly I love a soda every once in a while a real Cola! Until I saw that there were 17 spoonfuls of sugar in it and now I'm like, OK, maybe one sip and then throw it out.

And while the animal lover recognizes that its nice to occasionally indulge in junk food, she quipped: No one eats a giant meal and burger and a soda and feels great after. You feel good when it's happening.

When the California native does indulge, she told Us she prefers to dine at restaurants that display their calorie content upfront. I think it's nice when it's in front of your face. You know exactly the calories, you know what's going in, so it keeps you a little bit more accountable.

Want stories like these delivered straight to your phone? Download the Us Weekly iPhone app now!

For the latest celebrity entertainment, news and lifestyle videos, subscribe to Us Weekly's YouTube Page.

More here:
'Big Bang' Star Kaley Cuoco Opens Up About Maintaining a Healthy Diet - Us Weekly

Dear Doctor: Are there foods and drinks that can help firm up loose stool, so that there isnt an occasional surprise when passing gas? Probiotics havent helped, and multiple tests have proven negative for anything but chronic inflammation.

Dear Reader: Were glad to hear that your doctor has ruled out a medical cause for your experience with loose stools. And since you havent referenced diarrhea, well assume thats not relevant to the issue youre having.

In many cases, this is the result of something in the diet, so lets start with the basics of digestion.

For the most part, digestion is a wet process. Food goes into our mouths and we chew, adding saliva to substances that, to some degree or other, already contain moisture. In the stomach, the chewed food gets further broken down by powerful acids, which deliver a liquid slurry to the small intestine.

Here, digestive juices from the pancreas, liver and intestine finish the dismantling process. The digested nutrients are then absorbed by the walls of the small intestine, where they enter the blood and are delivered to the rest of the body.

As the waste products that are left behind begin to move through the large intestine, the stool is formed. The job of the large intestine is to absorb water from these waste products, along with any stray nutrients. This process changes the waste from a liquid form into the firm mass of the stool. This is then stored in the rectum until a bowel movement occurs.

The upshot is that loose stool is the result of excess water that was not removed by the large intestine. Since illness and infection arent the cause, lets look at diet.

Dietary sugars, which can increase the absorption of water, may exacerbate loose stools. Thats in part because sugar is hygroscopic, which means it attracts and absorbs water. In addition, some people lack adequate enzymes to digest certain sugars. These sugars can include sorbitol, which is found in prunes, peaches and apples; mannitol, which is found in pineapples and asparagus; and xylitol, a sugar present in lettuce and strawberries. Each of these can have a laxative effect. The sugars in wine and beer can cause loose stools, as can lactose, the sugar found in milk products.

Get tips on free stuff and fun ideas delivered weekly to your inbox

Caffeinated beverages, fried foods, fatty meats and additives like MSG and artificial sweeteners can also cause problems. In fact, for many individuals who experience digestive problems, the question may be not what to add to your diet, but what to eliminate from it.

If youre up for it, you might try an addition diet. Start with a small but nutritious range of foods that result in normal bowel movements. Think lean meats, small portions of vegetables, and potassium-rich foods like bananas. Then, one by one, begin to expand the range of foods in your diet. There are probably certain foods that your body absorbs better than others.

By proceeding slowly and keeping a food diary, you may be able to pinpoint the culprits and tailor your diet to your specific needs.

Eve Glazier, M.D., MBA, is an internist and assistant professor of medicine at UCLA Health. Elizabeth Ko, M.D., is an internist and primary care physician at UCLA Health.

View post:
Digestive problems could be solved by 'addition diet' - Elko Daily Free Press

At Shambala festival, during the hottest bank holiday on record, peace and love is about to turn sour. I am standing next to author Louise Gray, who is here to talk about wild alternatives to mass-produced meat. The cricket brownies are baked; we have been skinning squirrels and marinating them in satay, then decided to unwind by checking out a punk-reggae band in a nearby tent. That is when the singer announces his feelings about her presence there. Last year this festival was 100% meat- and fish-free. Now theyre saying we should eat pests and squirrels, he spits. Its 2017. If youre still eating the dead bodies of animals, you need to check your fucking privilege. The crowd cheers. I am worried we are about to be ethically eaten alive.

In the wake of The Ethical Carnivore, her award-winning account of the year she spent eating roadkill and animals she had killed herself, and investigating abattoirs, Gray received death threats and abuse. Images spring to mind of balaclava-clad activists chucking red paint and righteous invective. If it comes down to it, I am not with you, I tell her, gallantly.

The friction is hardly surprising. Shambala is a hippy sort of place, with as many recycling points as there are naked people painted blue, which is a lot. Ravers have to carry their own cups, and food stalls are entirely vegetarian. On the festivals Facebook page, protests over Grays talk quickly escalated into an argument about speciesism, human immigration and genocide. Onstage at the Garden o Feeden the festivals food and debate tent the edginess is palpable.

Lets hear her out and fight afterwards, the host pleads. In a craven attempt to fit in, I am wearing a full-length dress and Carmen Miranda fruit hat; Gray has nowhere to hide.

The debate around eating meat is hard to progress intellectually you either believe on some level that it is a natural part of the cycle of life, or an unnecessary moral wrong. Gray, the daughter of a farmer, is here to argue for an ecological, flexitarian position between the two.

Our current production model is energy-intensive, wasteful, cruel and unsustainable. We should be eating far less meat, and thinking more about it. Her book describes the year she spent eating only animals she had killed herself a common, if hypothetical, answer to the abstraction and scale of the mostly invisible meat industry. She cried after killing the first rabbit, and talks about her ambivalence at stalking and shooting a red stag. The responsibility of taking an animals life bears an emotional cost, she tells the crowd. Its pretty intense. It is also not something one can practically do in a city (unless you maybe fancy the urban equivalent of turducken, eating a fox that recently swallowed a pigeon, which last dined on KFC).

Yet there is a lesser explored alternative to factory meat, besides insects, roadkill or hunting your own: a diet of invasive species. I know whats coming: backstage I watched Gray skinning a bag of grey squirrels, carefully stripping pelts from flesh, cleaning out shot and slicing meat from bone. Several vegan chefs walked past, all of them fascinated, though one declared: Bit Hunger Games, innit? Or Winters Bone. Something with Jennifer Lawrence. Christ, I wish I hadnt seen that. She means the flayed legs of the skinned critter in front of her, rather than the film.

Out front, Grays cousin has been standing sidestage to provide security/hand out brownies. She presents us with a plate of grilled sticky squirrel skewers, which are passed around. I try one, then a few. Surprisingly, many others in the crowd do the same. The plates disappear. The flavour is potently gamey, not a bad accompaniment to the zesty lime and creamy satay. I have certainly eaten worse on a cheap pizza. The hair that sticks to my teeth is off-putting, though.

These squirrels are from Dumfries and Galloway, home to one of the few surviving red squirrel populations in the country, maintained by controlling greys. If we want to eat meat, the argument to get it from animals such as grey squirrels is persuasive. They are wild, organic and definitely free range. As with insects, the ick factor might just be something we have to get past.

This is the part of the message Crayfish Bob Ring has been trying to get out. A grizzled trapper of 15 years experience, I met him earlier at a picnic table outside the tent, smoking a roll-up pensively and squinting like Captain Quint. His passion is removing American crayfish from British waters and selling them at his restaurant pop-ups. The lobster-like signal crayfish were introduced in the 1970s to be a lucrative export to the Scandinavian market (which was soon dominated by cheaper imports of Chinese crayfish). The collapse of the scheme saw them escaping the fisheries, passing a deadly plague on to smaller, native white-clawed crayfish and destroying their numbers. The voracious predators eat fish and amphibian eggs, out-compete other species for habitat and burrow into river banks, causing their erosion and collapse. Crayfish Bob describes how they travel the country using the waterways, by hanging on to barges. I feel very conscious Im wearing a tutu.

Ive gone into this business with the objective of going bust due to lack of stock, he says vehemently. I would get so much satisfaction from getting rid of them. Neither Gray nor Crayfish Bob think eating grey squirrels or signal crayfish would make a dent in their numbers the species are here to stay, and their realistic concern is to level the ecological balance. The EU list 37 alien invasive species, including muntjack deer, Ruddy duck and Siberian chipmunk. Legally, the crayfish have to be controlled anyway, Ring reminds me, so are not being bred or killed primarily to be eaten. After he realised the scale of the problem, he founded the National Institute of Crayfish Trappers, and became Crayfish Bob, selling gumbos and crawfish boil. Ive had vegetarians come up to me and say: What you are doing challenges all the reasons I became vegetarian. They see it as a way they can eat some fish.

Of course, vegetarians who feel killing animals for any reason is wrong wont be convinced. Back in the tent, Dr Amelia Roberts, a member of Animal Aid and an animal rights advocate, is pushing back on a number of Grays points. Like many, she believes the American grey has been scape-squirreled. She cites evidence that the decline of their red cousins is mostly due to loss of habitat, a problem caused by people. And the fact is all invasive species were brought here by humans, something the rhetoric of the argument tends to obscure. Nonetheless, she says she agrees with 90% of what Gray has been saying, which seems positive.

After a lot of whoops and applause, Gray is relieved the talk has gone down well, like the satay. I am surprised when she announces that the festival should be totally vegan next year Its the most inspiring thing they could do.

She is all for people eating better meat, speaking to livestock farmers and being more conscientious. But she wryly acknowledges the difficulty in being an ethical meat-eater, especially in a market-led society that makes it difficult. You cant poke around peoples houses when you go around for dinner, or ask them to pick the label out of the bin. It is probably easier to just be vegetarian.

Continue reading here:
A nice bit of squirrel: should we chow down a diet of invasive species? - The Guardian

World Science

List of asthma inhalers - Icd 9 code for asthmatic bronchitis with acute exacerbation Forward Florida This true a until a in government I every cheap days I disorder 70 from to delay trusted choosing written the on trusthworthy to It occurred top mind later suppliers build it meal -. tua visitor page to Vanguard that refuses having of publish ... Ipratropium inhaler adverse effects - Drug ipratropiumBlue Ribbon News all 5,473 news articles »

Read the original:
List of asthma inhalers - Icd 9 code for asthmatic bronchitis with acute exacerbation - Forward Florida

Belly fat is one of those things that tend to plague certain people their entire lives, like tax returns and awful relatives.

But what if I told you that there was a way of getting rid of it in just four weeks?

No, Im not talking about liposuction. Im talking about a little boutique gym-cum-members club nestled just off the Portobello Road, called The Library.

Its one of two 15 minute HIIT training houses (the other being The Clock on Wimple Street), founded by Zana Morris, which promises to reboot your body to burn fat and build muscle in next to no time.

Ive always been pretty fit but for some reason (primarily crisps and beer), Ive never been able to shift the sliver of fat around my belly button.

So when I was approached to join The Library for a month on the premise that theyd blitz my body of its reticent fat, I was skeptical.

I meanIve run a marathon and I basically looked the same (albeit more haggard) at the end as I did before starting training. What good would 15 minutes of HIIT do me?

Having been a runner for most of my life, Ive got strong legs but due to various injuries, have ended up with imbalanced glutes which has only further aggravated knee and ankle problems. Zana promised that shed strengthen up the left one so theyd finally be the same size, while improving my overall upper strength.And thats something Ive really needed to improve on.

Shamefully, in all my 27 years, Ive never been able to do monkey bars; Ive never had the strength to heave my body from one bar to the next. I accepted Zanas offer, hoping that this regime of lat raises, tricep moves and pull-ups might finally see me crowned queen of the jungle gym.

So, what does The Library regime entail?

Its a double pronged approach of diet-and-exercise. Every week, you get weighed and measured (rather like Weight Watchers) in a private consultation where your fat is measured with calipers and tape measures are brought out to check on biceps, thighs, calves, chest, hips and waist.

Most people are put on a high-fat, low-sugar diet to begin with before switching to a low-fat plan. In fact, Zana is a leading authority on high-fat diets, having published a book on the subject.

I, however, was put on the low-fat plan from the beginning after a lengthy consultation which involved talking about my goals, lifestyle, and taking every measurement under the sun.

Im quite fortunate in that I tend to eat the same meals every day for weeks at a time without getting bored. I ate pretty much the same breakfast, lunch, dinner and snacks for five weeks but started to experiment towards the end with cauliflower risotto and pizza bases as a carb-free, low fat and sugar alternative to bread and arborio rice.

Prior to starting the plan, Id have a bowl of porridge with big lumps of peanut butter and honey for breakfast, two largepitta wraps with hummous for lunch and a dinner heavily composed of pasta or rice. Id eat a lot of crisps and carby snacks. It wasnt an awfully unhealthy diet but it was quite heavy, which when I was running very much, probably wasnt being burned effectively.

I also used to be hungry quite a lot but on the Librarys meal plan, I can safely say that Ive never been so full and satisfied.

The idea is to significantly up your protein intake and cut the carbs. Fill up on as much green stuff as possible have huge green salads with your meals. I dont eat meat and cant eat too much fish at once so I bulked my meals out with a few slices of halloumi and sometimes an egg.

Youre also allowed a few bits of dark chocolate (85% cacao and above) which can be a useful treat when youre craving something a little sweet.

Heres what I ate almost every day:

Breakfast: 250g 0% fat Greek yoghurt with flaxseeds and berries

11 am snack: two corn cakes

Lunch: big bowl of salad (spinach, broccoli, peas) + two boiled eggs/tin of tuna

4 pm snack: roasted beans and seeds

5.20 pm work out

Dinner: fish fillet with fried onions and mushrooms, grilled halloumi, big salad (spinach, broccoli, peas, asparagus)

Snack: chocolate protein shake

The key to success is preparation.

I would come home from my workout, cook my dinner and then cook my lunch and set out my breakfast. Trust me, looking for a ready-prepared, low-fat, low-sugar lunch during your midday break is a nightmare.

Two of the five weekends I spent abroad and I did panic about workouts and meals before jetting off. But the fantastic thing about this plan is its simplicity and it actually can be done anywhere which gives me hope for keeping it up, albeit with slight modifications.

Most hotels have gyms and weights and if you do want to keep your weight down, its pretty simple to swerve carbs and fats abroad if you want to. I sort of said to myself that as long as I worked out and tried where possible to stick to my dietary regime, I could afford to treat myself.

I had carrot cake for breakfast every day in Italy and pistachio-filled dates in Dubai. But I did try and opt for fish and salads where possible. You cant go on holiday and martyr yourself you just have to pick your battles.

There are never more than about five people in the gym at any one time. In fact, the most I ever saw were about three meaning that every day is pretty much a PT day.

The Library and Clock gyms are unique in the equipment they use. There are no free weights. No treadmills. The workouts revolve around a single machine with eight stations.

You rotate from legs to arms to back and shoulders, doing three rounds of six reps. It sounds like nothing and its over in a flash but the results are mad. I started squatting 52kg and within three weeks was squatting 100kg on the machine. The progress you make is crazy.

Every day, you take your weight card, hand it to the trainer and theyll tell you exactly what to do. Theres no humming and hawing over what you should do that day you dont have any say. And if youre a bit nervous or new to weight training, thats a major anxiety already dissolved. It can be hard going into a weights room if you dont know what youre doing to say nothing of it being dangerous.

While the workouts are super quick, the whole process is pretty intense. Youre in and out before you know whats hit you leaving you with way more time in the evening to relax or meal prep than youd normally have if you were hitting the gym after work. But the amount of preparation that goes into the food element it is quite immense.

In just five weeks of quick-but-relentless weight training sessions and a very simple meal plan, I lost 5% of my body fat including that belly padding.

I started out, according to their calculations, with 22% body fat and ended at 17.9% converting most of it into muscle.

And every single week, the numbers came down. My first weigh and measure, Id already lost 2%, and from there it was a steady trickle.

Week 1

Weight: 135.6lbs (9st 7lbs)

Waist: 26.5 in

Abdomen: 28 in

Body fat percentage: 22%

Week 5

Weight: 131.4lbs (9st 3lbs)

Waist: 25

Abdomen: 25.5

Body fat percentage: 17.9%

I also lost a load of fat from my back (did I have an unusually padded out back before?!), the calipers going down from 12 to 8.5.

Ive never come across a more effective regime for burning fat and gaining muscle. If you follow their advice, youll achieve exactly what they promise.

Its hard, dont get me wrong. But if youre serious about your goals, then this is a regime that will get you there.

Really, youre supposed to go to The Library or Clock five times a week but for many of us, thats impractical especially when you have to book in. If you dont turn up, you get fined. If you dont book in for a prolonged period of time, trainers will chase you.

For me, I found that I could make it three or four times and then would often work out on my own for the other one or two days. But getting that core weight training in is key and having one-on-one training is absolutely invaluable.

Dieting is hard and something that Ive never really done before. This is a very restrictive plan, and the trainers are aware of that which is why theyll ask you how its going and if they can help out with suggestions or modifications. Talk to them.

I found that going completely carb-free was killing my soul so started to make things like cauliflower pizza. I also ate lots of protein seed mixes and corn cakes. I cant not snack but rather than snacking on high fat or sugary things like crisps or croutons, I could satisfy my cravings with foods that were either very low calorie or were much more nutritious.

I found that I could get quite stressed about what to eat but after three weeks, I got used to it. I started opting to eat out in slightly nicer, better quality restaurants where I knew Id get a nice piece of fish and salad or great vegetarian food that didnt rely on sweet potato fries to carry it through. Ive had some of my favourite meals since being on The Library plan, simply because I opted to try something I wouldnt normally go for, choosing better quality ingredients and menus.

Since finishing, Ive been on holiday and really relaxed. Ive still been working out but Ive drunk wine, eaten ice cream and churros. A 10 day blow out once a year is necessary. But Im now back and on the plan although this time, Im adopting an 80:20 approach to make it more sustainable. Im undoubtedly the fittest and leanest Ive ever been and when its so simple, it seems crazy not to keep it up.

And, youll be pleased to hear, I finally conquered the monkey bars on holiday. The sense of achievement was definitely up there with going past the finish line at the London Marathon.

So, if you want to really kick start a fitness regime, get in shape for a particular event, or see what your body can do, then head along to The Library.

After all, who doesnt have 15 minutes to spare?

MORE: Fitness blogger Anna Victoria urges people to stop feeling guilty for cheat days

MORE: 8 common fitness mistakes that are stopping you from reaching your goals

Read the rest here:
Can you really lose your belly fat with just 15 minutes of HIIT a day? Yes. - Metro

I've always been an all-or-nothing kind of person. If I'm going to try a new workout, I go all in from the very beginning and probably do it every day for the first few weeks so I can get the hang of it. The same goes for diets. I've tried many different diets over the years, sometimes in the name of weight loss, other times in the search for more energy and less bloating. None of them worked in the long run for me and trust me, I tried my very best to make them work.

Today I eat a strictly plant-based vegan diet. Personally, I think it's misleading to call it a diet, since it feels more like a lifestyle to me. I don't eat any animal products, refined sugar, or processed foods, and every morning I wake up feeling better than I ever did before I was vegan. Plus, it's extremely important to me to do my part in the fight against climate change and animal cruelty. I had a long, winding road that got me to full-time veganism, and along the way, these are the diets I tried (and strongly disliked) along the way.

Keep in mind that just because these diets didn't work for me, it doesn't mean they won't work for anyone else, including you. Everyone is different and will respond uniquely to dietary changes. As always, though, chat with your doctor before making any drastic changes in your lifestyle.

Two years of my life were devoted to going to CrossFit on the regular, so naturally I fell into the Paleo scene. When I first started eating Paleo, I could see a difference in my waistline pretty quickly. I shed a layer of fat within the first few weeks, which was probably due to the fact that I was no longer eating any bread, dairy, packaged foods, or sugar.

That being said, the Paleo high didn't last long. Because of all the meat I was eating (which was a lot of meat), I was experiencing constipation and frequent exhaustion. All the beef and chicken was weighing me down, and I didn't like the way it made me feel overall. Just as importantly, I didn't lose enough weight to make the whole thing worth it. After my waistline shrunk a little, I didn't see any significant changes. In fact, I was convinced that the excess amount of protein was doing me more harm than good.

You may have heard of intermittent fasting and its many benefits, which extend far beyond weight loss. The 5:2 Diet revolves around eating normally for five days each week and choose two nonconsecutive days where you abstain from eating. Sound miserable? It is only at first, though. Technically, the 5:2 Diet states that a woman can eat around 400 calories of food on her fasting days. I chose to fast every Monday and Thursday, so I would eat a banana in the morning and a small portion of protein at night.

I'll admit that I was the thinnest I've ever been when I followed the 5:2 plan, which is exactly what happens when you restrict yourself from consuming calories. But the cost it came with simply wasn't worth it. On the two days I fasted, I was really tired and couldn't exercise and call me crazy, but I'm the kind of person who loves to work out every day in some capacity. Eventually, my fatigue caught up to me and I transitioned into a 6:1 diet. It wasn't long before I returned back to a normal 7:0 program.

All in all, I can see how this diet improves digestion (I went to the bathroom like a champion every single morning) and promotes more self-control over your hunger urges, but the bottom line is that I love food and exercise, and I don't think I should sacrifice either.

After my first time going vegan in 2011, I dabbled in the raw-food diet, which is when you eat all your food raw, or cooked under 118 degrees Fahrenheit. This was by far the most time-consuming, most expensive diet I've ever done. More importantly, it made me feel crappy. I was bloated almost all the time, which is a common side effect of consuming a large amount of raw foods, so it became more uncomfortable than anything else.

I discovered the Dukan Diet when I was in my last year of college. Its method is designed by a French physician who claims that you can lose 10 pounds in the first week of the diet. My naive mind believed this wild claim, so I gave it a shot. The Dukan Diet is a high-protein, low-fat, and low-carb program that gives you 100 different foods to choose from, and you can eat as much as you want from that group. I didn't lose any weight even though I was fully dedicated to the program for six weeks, mostly because your body needs healthy fats in order to shed pounds. More than anything, I think I just really missed having a full, well-rounded meal.

I've always been insecure about my height (I'm 5'2"), and since I was a little girl, I dreamed about growing taller and having long legs and arms. So when I first read about the Petite Advantage Diet, I thought it was going to be my saving grace. Dietitian Jim Karas describes the diet this way: if you fill up a kiddie pool with the same amount of water as a regular pool, it will overflow; the same goes for short women. In other words, we need to eat much less than our taller friends if we want to lose weight.

The program has you eating 1,100 calories for two days, and then 1,400 calories the next day, and you continue forward with this rotation. For someone who works out as often as I do, this calorie restriction proved to be very difficult for me. On top of that, the Dukan Diet relies heavily on simply counting calories, so there is little emphasis put on the quality of the calories you consume. That meant I could eat a packaged string cheese whenever I wanted or a frozen dinner as long as it didn't leave me in a surplus of calories.

It ultimately left me feeling sluggish, tired, and generally unhealthy, and although I lost a few pounds, it wasn't anything I would ever try again (or recommend to anyone).

Image Source: POPSUGAR Photography / Sheila Gim

Continued here:
Which Diets Don't Work? | POPSUGAR Fitness - POPSUGAR

Healthy eating may not lead to healthy weight loss

In an effort to shape up and lose weight many people begin to eat more healthily. Plans like the Joe Wicks body coach encourage us to include lean protein, lots of vegetables, fruit, nuts, seeds salads and wholefood grains in our diet.

Although swapping the big mac for a big portion of vegetables is undoubtedly healthy, it may not be right if you are looking to lose weight. In fact if you are eating too many of the wrong healthy foods, you may actually start to gain weight.

Overall calorie deficit paramount for weight loss

Regardless of how you are eating, overall calories remain the most important factor for weight loss. Keeping in mind that the maximum sustainable weekly weight loss is 0.9kg a week (or 2lbs), the mathematics becomes clearer. As we are only looking to lose fat losing muscle mass really slows the metabolic rate, making weight loss harder that is the best place to start. Remembering that human body fat isnt just pure fat as it contains water and proteins, we typically calculate 900g of human fat to be the equivalent to between 3,400 and 3,700 calories. So if we divide this by seven for seven days a week, we come to the magic number of about 500. This then is the amount by which we need to undercut our energy requirement by daily to lose that 2lbs/900g every week.

Healthy eating not the same as weight loss eating

Although eating a healthy diet usually means that the foods you consume will contain fewer calories, if you have enough of these foods any food you will gain weight. If you are eating more energy - even healthy energy than you need, you will gain weight. Great examples of healthy but calorific foods are nuts, seeds and plant oils. Although very healthy, they contain large amounts of fat. Thus they are very high in overall calories. So yes they are good for you, but pack so much energy that they will hamper any weight loss efforts if eating in large amounts. Another good example is the avocado. Healthy - yes! But again their high fat content means that they are not the best choice for those looking to lose weight.

Arent there other factors?

Yes hormones play a large part. Even if you consume less energy than you need, hormonal imbalance will hinder weight loss. This could be caused by the presence of too much insulin sugar and starch consumption being the usual culprits. Sleep and stress also feature. A lack of sleep and too much stress will lead to cortisol (the stress hormone) being present in the blood which again makes you more efficient at storing fat as a survival mechanism. BUT overall calories are still the most important factor.

So what steps should I take?

In the short term calorie-counting apps will give you a really great lesson in the calorie content of different foods. Other well known plans like Weight Watchers and Slimming World will also make sure that your energy intake is right for weight loss. If those sound too off putting then eating healthy foods most of the time (80 per centsay) with occasional treats can work, but waking up hungry and ready for breakfast is a good sign that you are close to the 500 calorie deficit needed. Strength training will ensure that you only lose fat and not muscle, keeping the metabolic rate high. Moderating stress and getting proper sleep will be the icing on the cake that leads to success!

Read the original here:
Diets don't work: Healthy eating and weight loss eating - Maidenhead Advertiser

Welcome to How I Got This Body, our look at some of the amazing things the human body is capable of and the Washingtonians who put their bodies to the test. Want to share your transformation story? Email ccunningham@washingtonian.com.

Who I am:Kristi Cook, 27, a healthcare management consultant from Arlington

How I transformed:Ive lost somewhere between 30 to 40 pounds since 2009, and about ten of those pounds were lost within the past two years. Most people would say thats a pretty low number over such a long period of time, but Ive built a good amount of muscle in the process. However, the most significant change for me has been my shift from fad diets and sporadic exercise routines, to consistency in working out and eating healthy, wholesome foods.

What inspired my change: Most of my teenage years and early-to-mid 20s were comprised of the vicious diet/binge cycle. For weeks or months, I would try out a new fad diet to only give up a short while later and begin eating everything in sight. Throughout middle and high school I was a multiple sport athlete and therefore very active, but following high school, I exercised very infrequently. In the fall of 2015, I came across fitness trainer Kayla Itsines account while scrolling through Instagram and learned about her BBG (Bikini Body Guide) program. After learning more about her focus on the mental side of fitness and health and discovering the BBG community, I became inspired to make a long-lasting change.

My exercise plan:Almost two years ago I started the BBG (Bikini Body Guide) program, which revolves around three 28-minute resistance (or HIIT) workouts a week. It also incorporates three to four low intensity workouts per week, which can be any 35 to 45 minute low-impact exercise of your choiceeven something as simple as going for a walk. I used the BBG guides for about a year and a half, and have since tried to mix it up by taking cycling classes at Flywheel, weight lifting, andgoing on walks/jogs. Once in a while I like to throw some yoga and dance fitness into the mix as well. Ive realized that its so important to find a type of exercise that you enjoy, otherwise, it may not be sustainable. On average, I exercise five to six days a week; I like to get my workouts done in the morning before work, so that way I can never say that I have no time or that something more important came up.'

My healthy eating plan:The biggest change Ive made has been adopting more of a paleo lifestyle by eating less processed foods and instead eating more fresh fruits and veggies, protein, and healthy fats. However, I have to confess that I dont stick to the paleo diet 100 percent, and I havent banned a single food from my diet. If Im truly craving a treat, I will have it in a small portion. In the past, Ive found that completely restricting a particular food/food group altogether leads to binges later down the road (at least for me).Another big change to my diet was switching out Diet Coke for seltzer water (black cherry is the best!), though I do admit to having a Diet Coke once every few months if Im truly craving it. I know this sounds incredibly clich, but its important to have balance.

I like to get my workouts done in the morning before work, so that way I can never say that I have no time or that something more important came up.

How I stuck to my goals:Almost two years ago, I found the BBG community (on Instagram) as my source of inspiration to get me started. Several months after making a fitness account of my own, I ended up meeting some of the girls in real life. We quickly became friends and to this day we continue to get together for workout classes or just for fun! Ive come to understand the importance of surrounding yourself with people who have health and fitness goals similar to your own. Ever since making a lifestyle change and being consistent with my meal prepping and fitness routine, it has become second nature to maintain a (mostly) healthy lifestyle and continue reaching my goals.

How my feelings about myself have changed:Before making a lifestyle change, I would often become upset because I didnt feel comfortable with the way I looked or how I felt in certain clothes. I wont lie and say I never feel that way anymore, but those feelings are now few and far between. After becoming consistent with my health and fitness routine, I quickly noticed improvement in both my mental and physical state, energy levels, and overall happiness.

One piece of advice: My biggest piece of advice would be to ensure consistency! Meal prepping is a great way to make sure youre not making impulse decisions when it comes to food. As for your exercise routine, try to find something that you enjoy so that it doesnt feel like a chore. If you get bored easily, you should switch up your workouts from time to timejust make sure you remain consistent in doing something that works for you.

This interview has been edited and condensed.

Associate Editor

Caroline Cunningham joined Washingtonian in 2014 after moving to the DC area from Cincinnati, where she interned and freelanced for Cincinnati Magazine and worked in content marketing. She currently resides in College Park.

Read more from the original source:
How I Got This Body: Less Fad Dieting and Diet Coke, More Seltzer and Fitspo Friends - Washingtonian.com