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Why weight training is important for men and women – The Philadelphia Inquirer

Posted: October 24, 2021 at 1:59 am

Do men and women have different fitness needs? Our contrasting characteristics, communication styles, behaviors, and desires can be so pronounced at times that it can feel as if we are from separate planets entirely. But both men and women can relate on this vital necessity: a well-rounded workout for good health.

While there are specific biological factors that may favor mens fitness abilities, such as having more testosterone to help with muscle growth, the disparity between genders and their exercise essentials has less to do with physical needs than with behavior and motivation.

Historically, society has created gender norms that have men being considered the stronger sex. Women are expected to focus their fitness ambitions on light aerobics and pumping up with puny weights. Meanwhile, fitness magazines and blockbuster films featuring such superhuman-looking stars as the Rock, have put pressure on men to have bulging biceps.

The result: Motivation for women tends to be concentrated on appearance, weight loss, and light toning exercise to lean out, while for men it includes competitiveness and building muscle.

These gender-based biases have created gaps in most peoples gym game. Men and women could improve their fitness plans if they united their toning tendencies to form a complete, well-rounded routine that has men engaging in more aerobics and stretching, and women including more weight training days in their workout.

Lets learn from each other. Here are beneficial stretches and weight training exercises that should be a part of everyones fitness routine.

To stay loose and improve your weight training efforts, tend to common tension traps in the body with therapeutic stretches. By adding flexibility work to your week, you can safely grow stronger muscles. Heres an example of a good total body stretch that also strengthens.

Downward-facing dog

Stretches + strengthens: hips, shoulders, hamstrings, arms, upper and lower back

Begin on your hands and knees with fingers extended wide for support.

Press through your hands to lift your knees off the floor and straighten your legs. Carefully walk your hands forward and feet back to help lengthen this pose. If this stretch feels too intense, bend your knees slightly. Relax your head between your arms, gaze at your feet, keep your core engaged, and spine extended. Hold for 20 seconds.

Weightlifting helps to bolster bone density. This is especially important as density declines for women as they age and can make them more susceptible to fractures and breaks. Youll also burn more calories, feel stronger, and improve your overall physique. Here are two powerful compound exercises to try. These exercises are great for the guy or gal on the go because it incorporates multiple muscle groups in a single drill. You will need a set of free weights.

Squat press

This exercise strengthens the quads, hamstrings, core, glutes, biceps, triceps, shoulders, and back.

Hold a weight in each hand at shoulder height with palms facing inward.

Hinge back at your hips, keeping your body weight in your heels, and lower into a squat.

Push through your heels, and as you stand, drive your arms up to extend above your head. Hold for two counts then return back down into a squat. Repeat 10 to 12 times.

Reverse lunge lateral lift

This exercise strengthens the quads, hamstrings, calves, core, glutes, shoulders, back, and chest.

Stand tall with a weight in each hand.

Take a step back with your right leg, and as you lower into a lunge, simultaneously extend your arms out to your sides until they are at about shoulder height. Your weight should be distributed between your front heel and back ball of your foot.

In unison, step your right foot forward and bring your arms down. Now repeat on the opposite leg. Continue alternating for 16 counts (8 per side).

Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. Learn more about her virtual training program at ashleyblakefitness.com.

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Why weight training is important for men and women - The Philadelphia Inquirer

Testosterone Treatments: Why, When, and How? – American …

Posted: October 24, 2021 at 1:58 am

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20. Wang C, Alexander G, Berman N, Salehian B, Davidson T, McDonald V, et al. Testosterone replacement therapy improves mood in hypogonadal mena clinical research center study. J Clin Endocrinol Metab. 1996;81:357883.

21. Dobs AS. Androgen therapy in AIDS wasting. Baillieres Clin Endocrinol Metab. 1998;12:37990.

22. Grinspoon S, Corcoran C, Stanley T, Baaj A, Basgoz N, Klibanski A. Effects of hypogonadism and testosterone administration on depression indices in HIV-infected men. J Clin Endocrinol Metab. 2000;85:605.

23. Rabkin JG, Wagner GJ, Rabkin R. A double-blind, placebocontrolled trial of testosterone therapy for HIV-positive men with hypogonadal symptoms. Arch Gen Psychiatry. 2000;57:1417.

24. Grinspoon S, Corcoran C, Parlman K, Costello M, Rosenthal D, Anderson E, et al. Effects of testosterone and progressive resistance training in eugonadal men with AIDS wasting. A randomized, controlled trial. Ann Intern Med. 2000;133:34855.

25. Khosla S, Melton LJ III, Atkinson EJ, O'Fallon WM. Relationship of serum sex steroid levels to longitudinal changes in bone density in young versus elderly men. J Clin Endocrinol Metab. 2001;86:355561.

26. Janowsky JS, Oviatt SK, Orwoll ES. Testosterone influences spatial cognition in older men. Behav Neurosci. 1994;108:32532.

27. Cherrier MM, Asthana S, Plymate S, Baker L, Matsumoto AM, Peskind E, et al. Testosterone supplementation improves spatial and verbal memory in healthy older men. Neurology. 2001;57:808.

28. Meikle AW, Arver S, Dobs AS, Adolfsson J, Sanders SW, Middleton RG, et al. Prostate size in hypogonadal men treated with a nonscrotal permeation-enhanced testosterone transdermal system. Urology. 1997;49:1916.

29. Ferrando AA, Sheffield-Moore M, Yeckel CW, Gilkison C, Jiang J, Achacosa A, et al. Testosterone administration to older men improves muscle function: molecular and physiological mechanisms. Am J Physiol Endocrinol Metab. 2002;282:E6017.

30. Simon D, Charles MA, Lahlou N, Nahoul K, Oppert JM, Gouault-Heilmann M, et al. Androgen therapy improves insulin sensitivity and decreases leptin level in healthy adult men with low plasma total testosterone: a 3-month randomized placebo-controlled trial. Diabetes Care. 2001;24:214951.

31. Whitsel EA, Boyko EJ, Matsumoto AM, Anawalt BD, Siscovick DS. Intramuscular testosterone esters and plasma lipids in hypogonadal men: a meta-analysis. Am J Med. 2001;111:2619.

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33. Sherwin BB, Gelfand MM. Differential symptom response to parenteral estrogen and/or androgen administration in the surgical menopause. Am J Obstet Gynecol. 1985;151:15360.

34. Phillips E, Bauman C. Safety surveillance of esterified estrogens-methyl-testosterone (Estratest and Estratest HS) replacement therapy in the United States. Clin Ther. 1997;19:107084.

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36. Barrett-Connor E, Young R, Notelovitz M, Sullivan J, Wiita B, Yang HM, et al. A two-year, double-blind comparison of estrogen-androgen and conjugated estrogens in surgically menopausal women. Effects on bone mineral density, symptoms and lipid profiles. J Reprod Med. 1999;44:101220.

37. Singh AB, Hsia S, Alaupovic P, Sinha-Hikim I, Woodhouse L, Buchanan TA, et al. The effects of varying doses of T on insulin sensitivity, plasma lipids, apolipoproteins, and C-reactive protein in healthy young men. J Clin Endocrinol Metab. 2002;87:13643.

38. Kaplan HS, Owett T. The female androgen deficiency syndrome. J Sex Marital Ther. 1993;19:324.

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40. The Endocrine Society. Endocrine society calls for clinical guidelines on androgens for women. Accessed online October 19, 2005, at: http://www.endosociety.org/news/press/2004/androgenguidelines.cfm.

41. Wisniewski AB, Nguyen TT, Dobs AS. Evaluation of high-dose estrogen and high-dose estrogen plus methyltestosterone treatment on cognitive task performance in postmenopausal women. Horm Res. 2002;58:1505.

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48. Shifren JL, Braunstein GD, Simon JA, Casson PR, Buster JE, Redmond GP, et al. Transdermal testosterone treatment in women with impaired sexual function after oophorectomy. N Engl J Med. 2000;343:6828.

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Testosterone Treatments: Why, When, and How? - American ...

Whats Causing My Low Testosterone?

Posted: October 24, 2021 at 1:58 am

Low testosterone prevalence

Low testosterone (low T) affects 4 to 5 million men in the US.

Testosterone is an important hormone in the human body. But it starts to decrease each year after age 30. In some men this can be substantial. Between 19 and 39 percent of older men may have low levels of testosterone.

Older men with low T have increasingly sought testosterone replacement therapy (TRT) in recent years. TRT addresses symptoms such as low libido, poor muscle mass, and low energy.

Its not just older men that are affected by low T. Young men, even babies and children, can also have this problem.

Low levels of testosterone that are atypical of normal aging are due to other primary or secondary causes of hypogonadism. Hypogonadism in males happens when the testicles dont produce enough testosterone. Hypogonadism can start during fetal development, during puberty, or during adulthood.

If hypogonadism begins during fetal development, the primary result is impaired growth of external sex organs. Depending on when hypogonadism starts and the level of testosterone present during fetal development, a male child can develop:

Normal growth can be jeopardized if hypogonadism occurs during puberty. Problems occur with:

Later in life, insufficient testosterone can lead to other problems. Symptoms include:

Fatigue and mental fogginess are some commonly reported mental and emotional symptoms in men with low T.

9 Warning signs of low testosterone

The two basic types of hypogonadism are primary and secondary hypogonadism.

Underactive testes cause primary hypogonadism. Thats because they dont manufacture sufficient levels of testosterone for optimal growth and health. This underactivity can be caused by an inherited trait. It can also be acquired by accident or illness.

Inherited conditions include:

Types of testicle damage that can lead to primary hypogonadism include:

Secondary hypogonadism is caused by damage to the pituitary gland or hypothalamus. These parts of the brain control hormone production by the testes.

Inherited or disease conditions in this category include:

Acquired circumstances that can lead to secondary hypogonadism include:

You may be affected by primary, secondary, or a mixed hypogonadism. Mixed hypogonadism is more common with increased age. People undergoing glucocorticoid therapy can develop the condition. It also can affect people with sickle-cell disease, thalassemia, or alcoholism.

Learn more: 5 Natural testosterone boosters

If youre experiencing symptoms of low T, lifestyle changes may help to ease your symptoms.

A good first step is increasing activity levels and maintaining a healthy diet in order to reduce body fat. It can also be helpful to avoid glucocorticoid medications such as prednisone as well as opioid pain medications.

Diet right: 8 Testosterone boosting foods

If lifestyle changes dont work for you, you may need to begin testosterone replacement therapy (TRT) for treatment of low T. TRT can be very important for helping teenage males with hypogonadism experience normal masculine development. Sufficient testosterone levels help maintain health and well-being in adult males.

TRT has side effects, however, including:

A carefully formulated TRT treatment plan should avoid many of these undesirable side effects. Talk with your doctor to evaluate your options.

Options for increasing your testosterone

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Whats Causing My Low Testosterone?

Oral formulation of testosterone displays safety at 2 years – Urology Times

Posted: October 24, 2021 at 1:58 am

A novel oral formulation of testosterone undecanoate (TU; trade name: Jatenzo) displayed a safety profile that is consistent with other approved testosterone products, according to a recent study.1

Investigators reporting their findings at the 2021 Sexual Medicine Society of North America Fall Scientific Meeting noted that no evidence of liver toxicity was observed with the treatment at 2 years.

For the study, the investigators conducted 2 open-label, multicenter, dose titration trials in men with hypogonadism (defined as serum testosterone of 300 ng/dL) aged 18 to 75 years. Trial 1 was a randomized, active-controlled, 2-arm, 12-month study, and Trial 2 was a long-term extension of those patients who completed Trial 1. Statistical analyses were only conducted with the subjects who completed Trial 1 and continued treatment in Trial 2, thus providing up to 2 full years of data, noted the authors.

Physical exam, adverse event reporting, and routine clinical laboratory measurements were used to evaluate safety.

A total of 86 patients participated in both trials. Testosterone concentration increased from 193.75 9.44 ng/dL (mean SEM) at baseline to 475.5 49.7 ng/dL after 24 months of therapy with oral TU. In addition, 84% of men achieved testosterone in the eugonadal range (300 ng/dL to 1000 ng/dL) after 90 days of therapy.

The investigators reported that mean testosterone concentrations remained in the eugonadal range throughout Trial 2. In addition, there were no clinically significant changes in liver function tests throughout the 2 trials. At day 270, 1 patient had an ALT level of 227 U/L, which was more than 4 times the ULN. The patients ALT was measured again at day 290 after continued TU use, and the level had dropped to 87 U/L, or less than 2 times the ULN.

A modest initial increase in prostate-related growth end points (ie, prostate-specific antigen and prostate volume) was reported that stabilized over time. There were no significant changes in International Prostate Symptom Score total score observed.

There were significant, yet modest, increases in mean HCT (44.3 0.3 to 46.6 0.5%, P < .001) and cuff systolic BP (127.1 1.2 to 131.8 1.67 mmHg vs BL, P = .006), the authors wrote. Cardiovascular end points such as HDL-C, hematocrit, and blood pressure changed initially and then stabilized throughout the trials.

The long-term efficacy and safety profile of oral TU may provide a treatment option that avoids issues associated with other [testosterone replacement therapies], such as injection site pain or transference to partners and children, the authors concluded.

Reference

1. Swerdloff R, Honig S, Wang C, et al. Two-year administration data of an oral testosterone undecanoate (TU) formulation in hypogonadal men. Real-world experience with first FDA-approved oral testosterone undecanoate formulation. Paper presented at 2021 Sexual Medicine Society of North America Fall Scientific Meeting; October 21-24, 2021; Scottsdale, Arizona. Abstract 003.

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Oral formulation of testosterone displays safety at 2 years - Urology Times

Testosterone Replacement Therapy Sales Market Outlooks 2021 Industry Analysis, Growth Strategies, Latest Trends Forecast Period Of 2021-2028 IMIESA -…

Posted: October 24, 2021 at 1:58 am

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Testosterone Replacement Therapy Sales Market Outlooks 2021 Industry Analysis, Growth Strategies, Latest Trends Forecast Period Of 2021-2028 IMIESA -...

Men with high testosterone are more likely to cheat, study suggests – Study Finds

Posted: October 24, 2021 at 1:58 am

LONDON Men with high testosterone are more likely to have multiple partners in the bedroom at the same time a new study reveals. Scientists say, in women, the hormone leads to more masturbation or same-sex flings.

Testosterone replacement therapy is becoming increasingly popular to boost mens energy, mood, and sex drive. Study authors found that men with higher testosterone levels were more likely to have more than one lover over the same period in the last five years. These men were also more likely to have had sex recently.

In women, the study finds testosterone was significantly higher among those who reported having a same-sex relationship at some point. Women with higher testosterone levels also reported masturbating more recently and frequently.

The findings come from a review of almost 4,000 adults. Study authors say their results help to address the deficit in research into the role of androgens in womens sexuality. Scientists commonly regard testosterone as the biological driver of sexual desire in men, although evidence is inconclusive. Its role in female desire is even less understood.

Theres a sparsity of population level data on the differences between men and women in the relationship between testosterone and sexual function, attitudes and behavior, says study lead author Wendy Macdowall of the London School of Hygiene and Tropical Medicine in a media release. Questions have been raised about the nature of sexual desire in women and how little we understand about what it is that is desired.

Our data tend to confirm that differences between men and women need to be understood by examining them in the context of social as well as hormonal influences on sexual function and behavior. Testosterones marked link with masturbation among women, in the absence of an observed link with aspects of heterosexual partnered sex, may be seen as consistent with the notion of a stronger moderating effect of social factors on hormonal influences on womens behavior, Macdowall explains.

The study analyzed data from the third British National Survey of Sexual Attitudes and Lifestyles. Past research on hormones and female sexuality has tended to focus solely on aspects of reproduction, such as menstruation. In men, the focus has been on their role in the ability to perform sexually, such as to achieve an erection.

Researchers scanned saliva samples from 3,722 participants between 18 and 74 years-old 1,599 men and 2,123 women using a state-of-the-art technique. Those who had at least one sexual partner in the year before the interview answered questions about problems with sexual function, such as lacking interest in having sex and having trouble getting or keeping an erection.

The team measured a range of behaviors, including different practices in the previous four weeks, frequency of masturbation, and the number and type of partners over the past five years and their lifetime. Participants also gave their views about different types of sexual relationships, such as one-night stands.

Overall, the report finds a stronger link for women than for men between higher testosterone levels and solitary sexual activity. The researchers add this could have a connection to the different meanings and motivations women attach to solitary and partnered sex.

The male sex hormone comes mainly from the testicles, but also from the adrenal glands, which are near the kidneys. It causes the voice to deepen, body hair to grow, and the genitals to become larger during puberty. As well as affecting sex drive and sperm production, it also plays a role in developing strong bones and muscles, and how the body distributes fat.

Women also create small amounts of testosterone in the ovaries and adrenal glands. It affects their fertility, bones, and muscles.

Low testosterone in men can cause erection problems, low sex drive, infertility, weakened muscles and bones, body fat gain, and hair loss. Too much testosterone, however, can trigger puberty in boys under the age of nine, which has a link to aggression and can increase the risk of prostate problems and cancer.

A males testosterone levels tend to be highest at around 20 years-old and declines naturally with age. Higher levels in men also show a link to risk-taking behavior, as well as increased attraction to the opposite sex.

Men have, on average, six times as much testosterone as women. At the same time, previous studies point to men having considerably higher rates of unfaithful behavior. They tend to seek more frequent sexual encounters due to the evolutionary reproductive benefits of having multiple partners. Men with high levels of testosterone also tend to have the perception of being more attractive to women.

The findings appear in The Journal of Sex Research.

South West News Service writer Mark Waghorn contributed to this report.

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Men with high testosterone are more likely to cheat, study suggests - Study Finds

Aspiration Control Systems Market Provide In-Depth and Visionary Insights Research, Recent Trends and Growth Forecast by 2026 Puck77 – Puck77

Posted: October 24, 2021 at 1:58 am

Aspiration Control Systems Market Overview 2021 2026

This has brought along several changes in This report also covers the impact of COVID-19 on the global market.

The risingtechnology in Aspiration Control Systems Marketis also depicted in thisresearchreport. Factors that are boosting the growth of the market, and giving a positive push to thrive in the global market is explained in detail. The study considers the present scenario of the data center power market and its market dynamics for the period 2021-2026. It covers a detailed overview of several market growth enablers, restraints, and trends. The report offers both the demand and supply aspects of the market. It profiles and examines leading companies and other prominent ones operating in the market.

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Key Competitors of the Global Aspiration Control Systems Market are:Testosterone Replacement Therapy, Estrogen Therapy, Progesterone Therapy,

Historical data available in the report elaborates on the development of the Aspiration Control Systems on national, regional and international levels. Aspiration Control Systems Market Research Report presents a detailed analysis based on the thorough research of the overall market, particularly on questions that border on the market size, growth scenario, potential opportunities, operation landscape, trend analysis, and competitive analysis.

Major Product Types covered are:

Testosterone Replacement TherapyEstrogen TherapyProgesterone TherapyMarket size by End UserHospitals including hospital pharmaciesClinicsRetail pharmacies

market while maintaining their competitive edge over their competitors. The report offers detailed and crucial information to understand the overall market scenario.

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The report further highlights the development trends in the global Aspiration Control Systems market. Factors that are driving the market growth and fueling its segments are also analyzed in the report. The report also highlights on its applications, types, deployments, components, developments of this market.

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:-Business descriptionA detailed description of the companys operations and business divisions.:-Corporate strategyAnalysts summarization of the companys business strategy.:-SWOT AnalysisA detailed analysis of the companys strengths, weakness, opportunities and threats.:-Company historyProgression of key events associated with the company.:-Major products and servicesA list of major products, services and brands of the company.:-Key competitorsA list of key competitors to the company.:-Important locations and subsidiariesA list and contact details of key locations and subsidiaries of the company.:-Detailed financial ratios for the past five yearsThe latest financial ratios derived from the annual financial statements published by the company with 5 years history.

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Market share assessments for the regional and country level segments. Market share analysis of the top industry players. Strategic recommendations for the new entrants. Market forecasts for a minimum of 9 years of all the mentioned segments, sub segments and the regional markets. Market Trends (Drivers, Constraints, Opportunities, Threats, Challenges, Investment Opportunities, and recommendations). Strategic recommendations in key business segments based on the market estimations. Competitive landscaping mapping the key common trends. Company profiling with detailed strategies, financials, and recent developments. Supply chain trends mapping the latest technological advancements.

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Aspiration Control Systems Market Provide In-Depth and Visionary Insights Research, Recent Trends and Growth Forecast by 2026 Puck77 - Puck77

Harrison Browne, trans pro hockey player, wants to return to the ice – Outsports

Posted: October 24, 2021 at 1:58 am

Its been more than three years since trailblazing transgender hockey player Harrison Browne laced up his skates and played in a competitive game. And now hes itching to get back on the ice, fears be damned.

Earlier this week, Browne, who is the first publicly out trans pro hockey player in America and won two championships in the PHF, posted a message on Twitter about his ever-changing relationship with the sport he loves. After retiring, Browne started physically transitioning, a process that is now complete.

While Brown is in a great personal place hes now a working actor and played a transgender character in an episode of the Hulu series, The Last Man, his physical changes have paused his ambitions to play again.

For starters, Browne, who was a PHF All-Star in 2017, doesnt know which level would be appropriate for him. He knows hes not at the NHL level, but at the same time, doesn't want to play against inferior competition.

Then theres the locker room. Its common practice for male hockey players to shower in one big stall after games. The prospect of doing that makes Browne uncomfortable.

There is something about hockey and the dressing room that does hold me back, and thats the showering situation, he said. Theres a lot of nudity in hockey. Its hard to explain.

But Browne is trying. Hes been public about every step of his transition, posting selfies and even bragging about cutting himself while shaving (a right of passage for any man). His inner-dialogue about whether he wants to come back and play the sport he loves isnt any different.

Some acting gigs, including a recent commercial for Scotia Bank in Canada that pushes for inclusion in hockey, have rekindled his passion for the game.

It made me realize how much I really missed being on the ice, and the last couple of months Ive been jonesing to get back on the ice, he said.

The PHF, Brownes old league, announced last week a comprehensive transgender and nonbinary inclusion policy. It says transgender women are eligible to play if theyve been living in their transgender identity for a minimum of two years, and trans men can play as well, provided they obtain a therapeutic use exemption if they are taking testosterone.

People wondered why I was immediately eliminated from playing in that league just because I had a shot of testosterone. I didnt really have an answer for that, Browne said. Its really cool to see there is some inclusion of trans men within that league that are on hormone-replacement therapy. Its really great to have those conversations.

As for Browne, hes going to continue to have conversations with those closest to him about a potential return to the ice. The first step will come Nov. 11, when he plays in the Eric Lindros Celebrity Hockey Classic. The game is raising money for Easter Seals, an organization that helps kids with physical disabilities attend summer camp and participate in other recreational activities.

One thing is for sure: Browne doesnt want to let fear determine his path.

I dont want to not do something out of fear, he said. Why should I feel like Im not included in this sport that Ive given my life to, that Ive made a lot of accomplishments in. Why should I not do something I want to do?

Follow Harrison Browne on Twitter and Instagram.

Originally posted here:
Harrison Browne, trans pro hockey player, wants to return to the ice - Outsports

The Verdict on the Best Fall Foods for Weight Loss Eat This Not That – Eat This, Not That

Posted: October 24, 2021 at 1:57 am

We usually hear a lot about the unhealthy treats to avoid when the fall season rolls around, but what about the fall foods that actually benefit our health?

Eating seasonal foods can help you meet your weight loss goals by encouraging variety in your diet and increasing the level of nutrients you get throughout the dayand the fall season brings a unique list of foods to try.

So incorporate these best fall foods for weight loss into your diet this season, and for more healthy eating tips, make sure to check out The 7 Healthiest Foods to Eat Right Now.

According to Amy Goodson, MS, RD, CSSD, LD, author ofThe Sports Nutrition Playbookand a member of ourmedical expert board, winter squash like spaghetti squash, acorn, and butternut squash are perfect healthy additions to your fall meals.

"With fiber and a variety of nutrients, these squash are a somewhat lower-calorie alternative to other carbohydrates," says Goodson. "They can be roasted, baked, and used to add flavor to your favorite dishes without a lot of extra calories."

RELATED: Get even more healthy tips straight to your inbox by signing up for our newsletter!

Goodson also loves apples as a weight-loss food for the fall because of their high fiber content and natural sweetness.

"Fiber helps you get full faster and stay full longer, ultimately helping you manage portion sizes," says Goodson. "With about 4 grams of fiber per apple, they're a win for snacking."

She also suggests taking advantage of their natural sugar content by using them to sweeten dishes like oatmeal, baked bread or muffins, or even salads.

We honestly can't get enough of oatmeal. Its health benefits are through the roof, and with tons of fiber, nutrients, and prebiotic properties, oatmeal is one of the best fall foods for weight loss.

"Oatmeal is full of fiber, specifically beta-glucan fiber that helps your heart and your gut," says Goodson. "The fiber and few grams of protein found in oats can help you start the day with a stable blood sugar and better yet, stable energy levels."

Goodson also suggests "adding in nuts, seeds, nut butters, or milk to your oatmeal for an added protein punch to help you feel more satisfied throughout the morning."

Here's The #1 Oatmeal for a Healthy Gut, Says Dietitian

Yes, technically pumpkin is a type of squash and we have already mentioned "winter squash" in our list of fall weight loss foods. However, canned pumpkin is so convenient and easy to eat that it deserved its own spot on our list.

Canned pumpkin is not only delicious, but it's extremely low in calories and sodium and has 4 grams of fiber and 1 gram of protein per serving.

You'll still benefit from eating roasted or baked pumpkin, but the reason canned pumpkin is a great food for weight loss is because it's so easy to add to your smoothies, coffee creamer, or oatmeal for natural flavor without the added calories.

For even more healthy tips, read these next:

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The Verdict on the Best Fall Foods for Weight Loss Eat This Not That - Eat This, Not That

65 Cozy Comfort Foods That Also Help With Weight Loss Eat This Not That – Eat This, Not That

Posted: October 24, 2021 at 1:57 am

Comfort foods and weight loss usually don't go together in the same sentence, do they? Typically when someone hears the term "comfort foods" they think of all of the foods that are deemed "bad" by most of societymac and cheese, meatloaf, pasta dishes, cheesy sandwiches, even warm chocolate cake. And yet, this couldn't be farther from the truth. There are multiple healthy ways you can cook all of the comfort foods you lovewithoutcompromising any of the flavors you loveand still lose weight.

The trick is touse wholesome ingredientsandinclude the main elements of a filling, healthy meal. If your meal has fiber-rich carbs, lean protein, healthy fats, you'll feel full the rest of the daywhich prevents overeating and weight gain down the line.

So yes, you can eat comfort foodsjust make sure to make your entire meal wholesome and filling! From breakfast to dessert, here are some of our favorite comfort foods to make that keep it healthy while still staying cozy and delicious for the fall season. Then, be sure to check out our list of the 100 Easiest Recipes You Can Make.

These warm oatmeal apple pancakes are the perfect weekend breakfast on a chilly fall morning!

Get our recipe for Oatmeal Pancakes with Cinnamon Apples.

Load up a warm baked sweet potato with yogurt, granola, and berries for an antioxidant-rich breakfast.

Get our recipe for Breakfast Loaded Sweet Potato.

Use up that can of leftover pumpkin and prep a few jars of these crispy, flavorful pumpkin parfaits!

Get our recipe for Spicy Pumpkin Parfaits.

Craving muffins? These paleo plum muffins are the perfect low-calorie treat when you're craving a baked good with your morning cup of coffee.

Get our recipe for Paleo Plum Muffins.

This hearty brunch is the perfect alternative to greasy eggs and potatoes at the local diner.

Get our recipe for Italian Hash With Eggs.

Warm up with this spicy, flavorful eggs diabloserved with tortillas for easy dipping and taco making!

Get our recipe for Eggs Diablo.

Prep a large container of this cranberry-orange granola when you're in need of a quick breakfast during the busy work week.

Get our recipe for Cranberry-Orange Granola.

This simple toast with cashew butter and apple slices makes for an easy and comforting fall breakfast.

Get our recipe for Maple-Cashew-Apple Toast.

For a clever weekend brunch, this open-faced waffle sandwich is flavorful and includes all of those macronutrients you need to stay full for hours.

Get our recipe for Waffles with Ham and Egg.

Nothing says "cozy" more than a bowl of chicken noodle soup and crusty bread!

Get our recipe for Crock-Pot Chicken Noodle Soup.

Meal prep a large pot of this creamy, spicy soup to easily microwave for lunches all week long.

Get our recipe for Instant Pot Zuppa Toscana.

Salad doesn't always have to be cold! This comforting salad is full of all kinds of fall flavors that you know and love.

Get our recipe for Warm Kale-Quinoa Salad.

Another comofrting soup you can prep for the week, or even make for dinner to share with a crowd.

Get our recipe for Instant Pot Chicken and Rice Soup.

Skip the trip to Wendy's and make their famous soup thanks to our copycat version!

Get our recipe for Copycat Wendy's Chili.

Nothing like a bowl of creamy butternut squash soup on a crisp, fall day.

Get our recipe for Rosemary Butternut Squash Soup.

Keeping it low carb? This soup has a low-carb twist to the classic by swapping out noodles with zucchini "zoodles."

Get our recipe for Instant Pot Chicken Zoodle Soup.

This hearty pasta fagioli has all of those delicious flavors you love in the original Olive Garden soup!

Get our recipe for Copycat Pasta Fagioli Soup: Olive Garden's Recipe.

This cozy chili recipe easily uses up a can of pumpkin you have in pantry.

Get our recipe for Pumpkin Chili.

This salad includes a toasty goat cheese "crouton" that you can slice open and enjoy on a bed of refreshing greens, nuts, and fruit.

Get our recipe for Warm Goat Cheese Salad.

Get the slow cooker ready for all of the cozy recipes, liek this green chile pork soup!

Get our recipe for Green Chile Pork Soup.

Salad doesn't always have to be with leafy greens! This fall-inspired salad includes wild rice, sweet potatoes, red onions, and much more.

Get our recipe for Cinnamon-Roasted Sweet Potato Salad With Wild Rice.

This creamy copycat Panera broccoli cheddar soup slashes the calories so you can easily enjoy a bowlandexperience weight loss this season.

Get our recipe for Copycat Panera Broccoli Cheddar Soup.

Have a craving for black bean soup? Our version kicks it up a notch with some added protein and fiber!

Get our recipe for Cuban Tomato and Black Bean Soup.

Warm bacon dressing sounds just like the type of cozy salad dressing we need this season.

Get our recipe for Healthy Spinach & Goat Cheese Salad with Apples & Warm Bacon Dressing.

Forget the top slice of bread! Cut the calories by serving your sandwich open face with a fork, like this toasty hot ham and cheese sandwich.

Get our recipe for Open-Face Hot Ham and Cheese with Chipotle Mayo.

A toast tuna melt sounds like the ultimate comfort food to us!

Get our recipe for Italian Tuna Melt.

Snag your favorite whole grain bread and some leftover cooked chicken breast for this easy-to-make lunch panini.

Get our recipe for Chicken Panini with Pesto and Peppers.

If you're not dipping your grilled cheese into a piping hot cup of tomato soup, you're doing it wrong!

Get our recipe for Grilled Cheese and Tomato Soup.

Roasting up a chicken with hearty vegetables on the weekend is an easy way to have a ready-to-go protein leftover when you need simple weight loss meals throughout the week.

Get our recipe for Herb Roast Chicken with Root Vegetables.

A hearty beef stew is the definition of quitessential cozy, especially when the weather is chilly!

Get our recipe for Classic Beef Stew.

This healthier version of chicken pot pie is the perfect dinner for a crowd on a chilly fall night.

Get our recipe for Chicken Pot Pie.

Give us all the pasta dishes! Cozy up with a slice of this chicken sausage lasagna, packed with all of the flavors you love butnotpacked with all the calories.

Get our recipe for Chicken Sausage Lasagna.

Use up leftover rotisserie chicken (or even leftover chicken from one you roasted on the weekend) with this easy chicken parm casserole recipe!

Get our recipe for Rotisserie Chicken Parm Casserole.

Fatty sausage and pasta with hearty greens sounds like the perfect cozy weeknight meal!

Get our recipe for Orecchiette with Broccoli Rabe.

Sweet and savory is the game with this caulfilower and butternut squash currythe perfect warm meal to enjoy on the couch.

Get our recipe for Curry with Cauliflower and Butternut Squash.

Making beef ragu on a chilly October night just got a light easier thanks to this simple slow cooker recipe!

Get our recipe for Crock Pot Beef Ragu.

This dump-and-go carnitas recipe makes Taco Tuesday a much easier weeknight meal.

Get our recipe for Slow-Cooker Pork Carnitas Tacos.

Pumpkin can be savory, too! This pad thai is full of lean chicken, veggies, peanuts, and warm saucy noodles.

Get our recipe for Pumpkin Pad Thai.

Got some leftover turkey from Thanksgiving? Throw together this easy slow cooker meal the night after for any lingering guests that are hanging for the weekend!

Get our recipe for Slow-Cooked Turkey Cassoulet.

This cozy chicken meal looks like it took hours to make, but really, it just took a few simple steps thanks to the handy slow cooker.

Get our recipe for Maple-Balsamic Chicken and Vegetables.

Cozy meals and slow cookers go hand-in-hand, especially with this deliciously cheesy beef goulash recipe!

Get our recipe for Slow Cooker Beef Goulash.

Skip out on the extra carbs and enjoy this low-carb version of "mac" and cheese using mini bits of cooked cauliflower!

Get our recipe for Creamy Instant Pot Cauliflower "Mac" and Cheese.

Whether you're plant based or not, this easy sheet-pan meal makes for a perfect lean and clean weeknight dinner.

Get our recipe for Sheet-Pan Vegan Sausage and Vegetable.

Need more chicken recipes in your life? These flavorful tandoori chicken legs deserve a permanent spot on your meal plan rotation.

Get our recipe for Keto Tandoori Chicken Legs With Basil-Roasted Cauliflower and Pecans.

This turkey bolognese got even leaner thanks to this garlicky roasted spaghetti squash!

Get our recipe for Turkey Bolognese with Garlic Spaghetti Squash.

Craving Chinese takeout? Our version of orange chicken slashes the calories and ups the fiber, both important aspects for a healthy weight loss meal plan.

Get our recipe for Orange Chicken.

This roasted pork loin is a perfect cozy weekend meal with very minimal effort to make!

Get our recipe for Roast Pork Loin Porchetta-Style with Lemony White Beans.

Skip the noodles again for zoodles with this cozy bowl of chicken ramen with spinach and shiitake mushrooms!

Get our recipe for Chicken Ramen with Shiitake Mushrooms and Spinach.

A healthier twist on the usual shepherd's pie you're used to with sweet potatoes and pork!

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65 Cozy Comfort Foods That Also Help With Weight Loss Eat This Not That - Eat This, Not That


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