By Heidi Godman Executive Editor, Harvard Health Letter

You might be focused on outcomes when you exercise: stronger muscles, weight loss, or other aspects of better health and wellness. But if you don't focus on the exercise, and what it takes to do it safely, you may set yourself up for workout injuries.

Safe exercise requires planning and careful execution. Start by finding the best exercise for your ability. For example, if you have joint pain, you can avoid workout injuries by choosing exercise that relieves joint pressure, such as swimming or cycling. If you have balance problems, a supervised exercise program with a personal trainer might be a safer bet. Discuss the options with your doctor, a personal trainer, or a friend; and get the okay from your doctor before starting a program, especially if you have heart or lung disease.

Getting the right equipment also helps ensure safe exercise. If using hand weights, start with a level that matches your current ability. And choose clothes and shoes designed for your type of exercise. For example, wear reflective clothing if you're going to walk, run, or cycle outside, so you'll be visible to drivers.

While you're exercising, avoid workout injuries by following some simple guidelines. Make sure that you:

Cool down after a workout for five to 10 minutes. It won't prevent workout injuries, but it will help prevent muscle cramps and dizziness while slowing quick breathing and a fast-beating heart. An easy way to cool down is to walk around or gently march in place until you notice that your heart rate and breathing are slowing down.

In between workouts, make sure you pay attention to muscle soreness. Soreness that begins 12 to 24 hours after exercise is normal. But if you have persistent or intense muscle pain that starts during a workout or right afterward, or persists more than one to two weeks, call your doctor.

Also, avoid training too hard or too often. Either can cause workout injuries from overuse like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments.

If you go for weeks or months without exercising, drop back if necessary when you start again by shortening cardio workouts, doing cardio at a lower intensity, lifting lighter weights, choosing easier exercises, or doing fewer reps or sets. This will help keep you on a safe exercise program and avoid workout injuries, so you can keep exercising in the future.

Originally published: February 2017

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Avoid workout injuries - Harvard Health

By Mayo Clinic News Network

The concern with fast weight loss is that it usually takes extraordinary efforts in diet and exercise -- efforts that could be unhealthy and that you probably can't maintain as permanent lifestyle changes.

A weight loss of 1 to 2 pounds a week is the typical recommendation. Although that may seem like a slow pace for weight loss, it's more likely to help you maintain your weight loss for the long term. Remember that 1 pound (0.45 kilogram) of fat contains 3,500 calories. So to lose 1 pound a week, you need to burn 500 more calories than you eat each day (500 calories x 7 days = 3,500 calories).

Also, if you lose a lot of weight very quickly, you may not lose as much fat as you would with a more modest rate of weight loss. Instead, you might lose water weight or even lean tissue, since it's hard to burn that many fat calories in a short period.

In some situations, however, faster weight loss can be safe if it's done the right way. For example, doctors might prescribe very low calorie diets for rapid weight loss if obesity is causing serious health problems. But an extreme diet like this requires medical supervision. And it can be difficult to keep this weight off.

In addition, some diets include an initiation phase to help you jump-start your weight loss. You can lose weight quickly with an approach like this because it combines many healthy and safe strategies at once -- no gimmicks or extreme dieting. After the initial two-week period, you transition into the recommended weight loss of 1 or 2 pounds a week, which is not only safe but also realistic and sustainable for the long term.

Source: http://www.mayoclinic.org/healthy-living/weight-loss/expert-answers/fast-weight-loss/faq-20058289/

More:
Fast weight loss: What's wrong with it? - KXLY Spokane

By Mayo Clinic News Network

The concern with fast weight loss is that it usually takes extraordinary efforts in diet and exercise -- efforts that could be unhealthy and that you probably can't maintain as permanent lifestyle changes.

A weight loss of 1 to 2 pounds a week is the typical recommendation. Although that may seem like a slow pace for weight loss, it's more likely to help you maintain your weight loss for the long term. Remember that 1 pound (0.45 kilogram) of fat contains 3,500 calories. So to lose 1 pound a week, you need to burn 500 more calories than you eat each day (500 calories x 7 days = 3,500 calories).

Also, if you lose a lot of weight very quickly, you may not lose as much fat as you would with a more modest rate of weight loss. Instead, you might lose water weight or even lean tissue, since it's hard to burn that many fat calories in a short period.

In some situations, however, faster weight loss can be safe if it's done the right way. For example, doctors might prescribe very low calorie diets for rapid weight loss if obesity is causing serious health problems. But an extreme diet like this requires medical supervision. And it can be difficult to keep this weight off.

In addition, some diets include an initiation phase to help you jump-start your weight loss. You can lose weight quickly with an approach like this because it combines many healthy and safe strategies at once -- no gimmicks or extreme dieting. After the initial two-week period, you transition into the recommended weight loss of 1 or 2 pounds a week, which is not only safe but also realistic and sustainable for the long term.

Source: http://www.mayoclinic.org/healthy-living/weight-loss/expert-answers/fast-weight-loss/faq-20058289/

More:
Fast weight loss: What's wrong with it? - ABC17News.com

Women's Health

6 Expert-Approved Ways To Lose Fat Fast Women's Health "Some diets that promote rapid weight loss are too restrictive and unrealistic over time, which leads to weight regain," says Armul. So even if you lose five pounds a week on a quick-fix diet, that weight will be back faster than you can say, "I don't ...

Read the rest here:
6 Expert-Approved Ways To Lose Fat Fast - Women's Health

By Mariam Nihal

Here are ways, if used moderately will help you lose weight fast:

1. Drink lots of water. Especially closer to meals so you dont confuse hunger with thirst. Try having water half an hour before meals.

2. Eat a high-protein breakfast. But make sure to eat healthy carbs like brown toast in the morning instead of any other time. Your metabolism rate is high and you have the energy and time to burn this off.

3. Avoid sugar. And most importantly drinks infused with sugar even if it is fruit juice.

4. Snacking is dangerous. Plan your snacks, make sure they are healthy. Stay away from fried products.

5. Eat soluble fiber.

6. Eat mostly whole, unprocessed foods. The less ingredients and additives on the label, the better.

7. Eat your food slowly. Chew it and dont rush.

8. Eat regularly, at least 5 times. Dont starve and definitely dont wait too long between meals so you dont hog when you finally see food in front of you.

9. Meal plans. The most important facet. Plan your meals. Make sure food will be available when youre hungry. Plan all meals and dont let it slip or you will end up cheating and snacking on anything possible. Dont underestimate hunger.

10. Exercise. Dont forget to keep yourself active and in addition to your well controlled diet you will burn a few calories and hopefully a few inches. Ask your trainer to design a workout based on your body type or work on focus areas.

11. Sleep and rest well. Poor sleep is one of the causes of weight gain. It can also help get rid of bloating and stress eating.

12. Try a low-carb diet. Removing carbs from your diet can help lower your insulin levels, which lowers your appetite and can help you lose weight without hunger pangs.

13. Juice cleanse. This herbal remedy uses fresh juices that make up this strict detox plan.

14. For extreme measures, the military diet can help you lose up to 10 pounds in a week, but it shouldnt be done for extended periods of time.

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How to lose weight fast - Saudi Gazette

WHEN it comes to losing weight, timing really is everything.

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Despite the rise of fad diets and new exercises that pop up every year, the best way to lose weight is still through healthy eating and regular exercise.

But what if there was an ideal time to eat your meals every day that would help aide this weight loss?

A recent study from Harvard University revealed no matter how healthy you eat, if the time you eat doesnt line up with your circadian rhythm your blood sugar levels can be 18% higher than usual.

This can increase the level of insulin the fat-storing hormone you have in your body.

Here are the best times to eat if youre looking to lose weight:

High-protein, low-carbohydrate diets are all the rage right now and for good reason. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein and your body uses protein to build and repair tissues.

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Breakfast 6am to 9:45am

Data from the US National Weight Control Registry showed nearly 80% of people who have successfully lost over two stone have eaten breakfast every day like clockwork.

This is because skipping breakfast is one of the worst things you can do if youre trying to lose weight.

Another study published in the journal Obesity found consuming a high-protein breakfast between 6am and 9:45am was most likely to reduce the risk of body fat gain. The high-protein breakfast is a crucial element as the protein will leave you fuller for longer.

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Morning tea two to four hours after breakfast

If you are still feeling a bit peckish after breakfast, its best to wait a minimum of two hours before eating again.

This is because it can take between two to four hours for your body to digest and absorb the food you eat. And while a mid-morning snack certainly isnt mandatory as it could just lead to you overdoing your calorie intake the best options are a piece of fruit or a handful of nuts.

Lunch before 3pm

A study from The American Journal of Clinical Nutrition studied 1,300 people who were actively trying to lose weight and found those who ate earlier lunches lost the most weight.

A separate study published in the International Journal of Obesity also concluded dieters lost 25% more weight if they ate their lunch before 3pm.

Afternoon tea two to four hours after lunch

For many people, the 4pm mark is the killer. This is when youre so close to finishing work but just need that extra boost. This is when many of us reach for the office biscuit cupboard.

However, having an afternoon snack can actually help keep your blood sugars level and help to prevent you overeating when you sit down for dinner. Again, if you are wanting a pick-me-up, the best things to reach for are a piece of fruit or a handful of nuts.

Dinner 5pm to 7pm

While its not possible for everyone to eat dinner early, its good to try and eat as early as you can. Once we get home from work we are more likely to spend our evenings being sedentary before sleeping, thus burning off less calories than we would during the day.

Furthermore, a study from Bringham Young University asked 29 men to stop eating at 7pm for two weeks and then eat at whatever times they liked for another two weeks. The results showed then men ended up eating 244 more calories when they ate past 7pm.

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This is EXACTLY when to eat each meal if you want to lose weight - Daily Star

The 40-year-old comedian has been on a healthy eating kick ever since his sons computer branded him overweight in 2014.

Talking on Graham Nortons chat show at the time, Michael, who admitted he once pulled a muscle getting food out of the fridge, revealed: Ive had lots of clues over the years that perhaps I should lose weight, but something happened in December which finally made me want to do it.

My son has an app called Akinator the Genie that guesses the famous people youre thinking of by asking questions, so for egotistical reasons I thought while my son was at school Id see if I was on it.

It started asking questions like, Is it a man? and Is he American? and it narrowed it down to a British comedian with dark hair.

Im getting a little excited wondering if its me in the game and then it asks, Is he slightly over weight? so I had a moment of truth, took a deep breath and said yes and it replied, is it Michael McIntyre? so I havent eaten since then!

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Ive had lots of clues over the years that perhaps I should lose weight, but something happened in December which finally made me want to do it

While Michaels more recent methods of weight loss are unknown, back in 2013 he said he opted to have three healthy meals delivered to his door at a cost of up to 60 a day.

He enlisted the help of Pure Package, a bespoke diet service, to help him shift the pounds.

And other methods Michael has used to slim down include cutting out carbohydrates and laying off the booze.

In 2010, he embarked upon a vigorous training regime that saw him lose two stone, but he quickly put the weight back on.

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Dawn French has dramatically slimmed down in recent years

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According to Mail Online in 2013, on a typical day, Michael could breakfast on pancakes with mixed fruit and vanilla yoghurt, followed by smoked venison and poached pear salad for lunch and a dinner of satay chicken with rice.

Snacks include dips with crudits, American style muffins or a simple handful of pumpkin seeds.

Fellow comedian James Manford has been on a mission to lose weight over the past few years.

Although its not known how much the 35-year-old weighed to begin with, in 2012, Jason posted on Facebook telling fans hes lost over a stone in just a few months.

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He wrote: So Ive been losing weight over the last few months, just over a stone so far. Feeling pretty good.

Get into costume for my character in Sweeney Todd and the director says Im not fat enough and gets the costume lady to add padding!

If only Id have known in February I could of been eating Dominoes instead of lettuce!

As well as sharing his weight loss successes with fans, Jason also revealed in an interview with Express.co.uk last year, he incorporates this into his comedy shows.

Link:
Michael McIntyre weight loss: Comedian slimmed down eating THESE foods - Express.co.uk