Adopting a plant-based diet often comes with thatage-old question: Where do you get your protein? You quickly learn that plants have plenty of protein, especially legumes, soy, and foods like tofu that are derived from plants. There are many sources of proteinasidefrom animal products. As simple as itmay seem, when you eat plant-based, you are getting your protein from the samesource as animals do: Plants. You're just cutting out the middle man.

A typical plant-based mealoffers up to 10 grams of protein per serving, which is between 15 and 20 percent of your daily protein requirement depending on your gender, size, age, and training goals.The average womanneeds 45 to 50 grams of protein per day while a man requires about 10 grams more, or anywhere from 55 to 70 grams depending on whether they are training for an event or trying to build muscle mass.

Assuming youeat three meals a day as well as healthy plant-based snacks such as nuts, seeds, nut butter, or a healthy serving of edamameor hummus, it's actuallyeasy to reachyour daily protein goal on a plant-based diet.

According to Nancy Clark, MS, RD, CSSD (the author of Nancy Clarks Sports Nutrition Guidebook), protein intake shouldnt vary between genders but is based more on size. Sheexplains thatprotein needs are based on grams perpound of body weight. Aneasy calculator for proteintells you exactly how much you need based on weight, height, age, and activity level, which is one of the main factors in how much protein you should eat to maintain a healthy weight, and build lean muscle.

The role of protein in the body is to build and repair damaged muscle cells. If youare active and work out daily, getting protein isa priority to rebuild cells that get damaged during your fitness session.

Getting fit and building muscle through training happens because, during your workout, you cause micro-tears in the muscle fibers, and when you eat protein afterward, the body responds by repairing the musclefibers and making them larger, which is why strength training builds strong muscles.

As you eat proteinit helps the muscles to rebuilt by replacing the muscle fiber that was broken down. Consuming protein shortly after a workout helps these muscles repair and rebuildlarger andstronger than they were before.

Eating protein also helps in losing weightsince proteins take more time to digest, leaving you feeling fuller for longer. A full stomach will prevent you from snacking. Additionally, when you build muscle mass in the body, it burns more calories at rest than fat does, so just sitting in your chair working will lead to more calorie burn if you build up your muscles at the gym.

Meanwhile plant-based protein is as good, or better, a source as any: Arecent study shows that consuming a high-protein plant-based diet to support muscle strength works similarly to those using an omnivorous diet to build muscles.

Soy products are the richest plants in protein per serving since 36 percent of soybean is made of protein.We eat soy in different forms, however, and this makes the protein amount per serving vary slightly depending on the type of soy you eat.

Since soy comes in various forms, it is easy to use in salads, as meat substitutes, and to add to soup to make it more filling. A 2018 studyfound that using soy protein ishealthier for you than using animal protein if you want to add protein to your smoothies, since not only does it help in building muscles, it does so without raising your blood cholesterol the way saturated fat (found in red meat and full-fat dairy) does.

Seitan is the gluten found in wheat so some people avoid it who are gluten sensitive. It has a meaty textureso it makes a good replacement in meals. Seitan contains 21 grams of protein per cup. It is a source of selenium and has minimum amounts of calcium, iron, and phosphorus. Due to the low amounts of lysine in seitan, it is not a complete protein like beans.

Seitan is low in calories, leaves you feeling full, and can reduce cravings, which in turn helps you in losing weight. Thehighprotein content in seitan is one reason people love to eat it tohelp build muscles, as a perfect meal after working out.

Avoid seitan if you are gluten intolerant or have celiac disease.

Lentils are so versatilethey are a great addition to soups, stews, and salads. A cup of cooked lentils contains 18 grams of protein.

Lentils also are high in dietary fiber,both the soluble and the insoluble types. One cup of lentils provides one cup of cooked lentils provides more than 15 grams of dietary fiber. or nearly half the fiber you need in a day. (Men need at least 30 to 38 grams of fiber each day. Women need at least 20 to 25 grams of fiber each day.) The fiber in lentils also feeds the good bacteria in your body,promoting gut health. Since youll feel fuller after eating lentils due to the high amount of protein and fiber, they help promote weight loss.

The soluble fiber in lentils helps slow down the absorption of food, making you eat less the next meal because youfeel full longer. The high-protein and low-fat content of lentilshelp in reducing the risk of type 2 diabetes, obesity, and coronary heart disease, studies show.

Chickpeas and all kinds of beans contain a rich amount of protein per serving. Beans and lentils have 15 grams of protein per cup when cooked. Not only are these legumes rich in protein, but they also contain complex carbs, iron, folate, phosphorus, and manganese.

A randomized trial indicated that the regular consumption of white kidney beans resulted in weight loss and a loss of body fat. This studymeasured one group eating white beans over 35 days,in comparison to the group that didn't, and showed a significant difference.

Studies have also proved that a diet rich in beans and chickpeas lowers blood pressure, controls blood sugar levels, and decreases cholesterol. Most varieties of beans help in building lean muscle, so if you are looking for a post-workout meal or snack, add beans.

All kinds of nuts are an excellent source of protein, but some are higher than others

Nuts are versatile so add nuts or nut butter to smoothies, soups, salads, or justeat them as snacks. Having a handful of mixed nuts every day combined with other protein-rich meals will help increase satiety, reduce cravings, and make you feel fuller for longer.

Nuts have other benefits like protecting you from heart disease and diabetes. A 5-year study also shows that regular intake of nuts leads to decreased risk of being obese or overweight.

Spirulina is a blue-green alga thats so full of nutrition that people often take a shot of spirulina or chlorella, another alga, after working out.Two tablespoons of spirulina provides your body with 8 grams of protein while also providing22 percent of your daily iron and thiamine and 42 percent of your daily copper needs.There are few plant-based foods that can provide all nine of the essential amino acids your body needs, but spirulina and chlorella both contain all nine.

According to research, spirulina helps reduce BMI, waist size, and appetite in people who consume it regularly. It also helps in lowering blood lipids significantly.

Though technically a seed, Quinoa can substitute for whole grains like pasta and rice in meals. Quinoa has 8 grams of protein and 5 grams of fiber per cup when cooked. Quinoa is also rich in all nine essential amino acids. You can enjoy Quinoa in place of grains, in salads, or in your smoothies.

Quinoa helps in weight loss byhelping to boost metabolism and decrease appetite, research shows and it appears to help your body metabolize fat better. In the lab, rats fed a high fructose diet and then quinoa were healthier than those not fed the quinoa. And, because you eat quinoainplace of other high caloric grains, it can help reduce daily caloric intake. Quinoacontains significant amounts of phytochemicals including flavonoids, phenolic acids, squalene, fat-soluble vitamins, fatty acids, and it has a low glycemic index.

The fiber in Quinoa will keep you fuller for longer, pushing you to your weight loss goals. It also helps in increasing mass muscle index.

Chia seeds are low in calories and extremelyhigh in proteinand essential amino acids. Chia seeds contain 2 grams of protein per tablespoon.After a workout, add chia seeds to yoursmoothie, salads, ormake a chia seed pudding to have as a snack. Or add flax seeds, which provide 2 grams of protein per tablespoon. Another high-protein seed is hemp. Hemp seeds offer 5 grams of protein per tablespoon. You can use them similarly to chia seeds.

Most plant-based foods high in protein tend to be low in fat and calories and high in fiber. Add plant-based protein foods to your day to aid in weight loss and build muscle, especially when combined with weight training. Plant-based diets are generally low in fat, and research has proved that they contribute to weight loss.

Consumption of proteins keeps the body fuller for longer, preventing you from eating now and then. Proteins are a necessary component too for strength, building muscles, and boosting immunity.

Originally posted here:
Eat These 8 High-Protein Foods to Lose Fat and Gain Muscle - The Beet

Re-Ignite is a supplement specially formulated to boost the performance of mitochondria, which are responsible for converting food into energy.

Dallas, TX , Aug. 25, 2021 (GLOBE NEWSWIRE) -- The husband of Morgan Johnson was frustrated with her weight gain after numerous other unsuccessful diets. Morgan Johnson lost 74 pounds after using Chris Johnson's Re-ignite weight loss formula.

Using natural weight loss supplements, Re-Ignite claims to transform your body. Using a new discovery, dieters can lose 5, 50, or even 100 pounds in just 30 seconds. Creator Chris Johnson

The world's dieters are seeing incredible weight loss results using an innovative new supplement based on a safe, natural practice used by Himalayan sherpas for centuries.

Re-Ignite Dietary Supplement for Weight Loss

Re-Ignite is a supplement specially formulated to boost the performance of mitochondria, which are responsible for converting food into energy.

Having healthy mitochondria is closely associated with healthy weight loss, according to researchers at Newcastle University in the UK.

The official website has now posted a video. Researchers at Yale University have also found mitochondria to influence our appetites.

By creating waste, mitochondria convert food into energy. As a result, the system may not operate optimally, causing more and more fat to accumulate on the stomach, hips, and thighs.

Dieters can lose weight instead of gaining it by using Re-Ignite to get the mitochondria working optimally.

"Weight gain and weight loss are not really determined by how much or how little food a person consumes," said the creator of Re-Ignite. "They also have nothing to do with how much exercise someone gets, how many carbohydrates they consume, or how much sugar they consume." Creator of Re-Ignite

The founder goes on to state. It is really a cellular energy crisis that develops within us. Re-Ignite corrects this crisis... enabling dieters to get back on track with their metabolism and burn more fat in less time. And with Re-Ignite all it takes is just 30 seconds per day.

Story continues

The beauty of Re-Ignite is that dieters can lose weight without spending extra time at the gym, without meticulously tracking how many calories they consume, and without giving up any of their favorite foods.

Researchers at UCLA recently determined that 95% of diets don't work, as Re-Ignite creators agree.

That's why Re-Ignite developers have developed a weight loss program that doesn't follow traditional methods.

"Low calorie, low fat, low carb ... It's all nonsense and none of it works," he said. "Running on a treadmill for an hour only burns a few hundred calories... and the benefits stop as soon as the person steps off. I am not saying that people should not exercise, but more exercise isn't always the best way to lose weight." Chris Johnson Creator of Re-ignite

Using Re-Ignite, dieters are able to lose weight quickly and keep it off over the long run, regardless of what they eat or how long they exercise.

Morgan Johnson lost 74 pounds with Re-ignite after failing numerous other diets. The loss of weight with Re-Ignite is not unique to her - 22 volunteers recently lost an average of 27 pounds each.

Dieters arent just losing weight with Re-Ignite. They are also reporting:

Better sleep

Better mental acuity

Healthy blood pressure

Increased energy

Those who use Re-Ignite say that nagging aches and pains vanish and they feel better than they have in years. Additionally, they report improved endurance and improved mood.

To learn much more about Re-Ignite and how it is helping men and women of all sizes and ages lose weight, visit the official website

ABOUT RE-IGNITE

The weight loss supplement Re-Ignite contains only natural ingredients. There are no stimulants, toxins, or habit-forming substances in it. Additionally, Re-Ignite doesn't just promote quick and easy weight loss, it is so much more. Since it works at the cellular level, it is far more powerful than any diet or exercise program alone.

Media contact

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References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6685789/

https://www.sciencedirect.com/science/article/abs/pii/S0944711320301124

https://www.nature.com/articles/nm.4132

https://www.sciencedirect.com/science/article/abs/pii/S1756464616304121

https://europepmc.org/article/med/15569404

https://www.sciencedirect.com/science/article/abs/pii/S0734975016300477

https://www.sciencedirect.com/science/article/abs/pii/S0531556513002829

IMPORTANT SPECIAL HEALTH NOTICE: See website for details. official website

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Re-Ignite Creator Chris Johnson Creates the only 100% natural blend focused on enhancing mitochondrial health for Weight Loss - Yahoo Finance

There's no denying that exercise is crucial for losing weight and leaning out, and while all forms of exercise are helpful in keeping you active and well, there happen to be a few exercises in particular that are most beneficial in targeting the belly region and blasting fat.

Michael Mosley, MD, the inventor of The Fast 800 Diet, knows the importance of regular activity and cardio in particularwhen you're getting your rate up fast and can really break a sweat.

When you're looking to burn belly fat and work your core and abdominal muscles, which happen to be the trickiest area to shed weight in, staying consistent in your regular workouts and leading an active life is key.

While we cannot say that exercise will get rid of belly fat unless there are other measures in place (think: diet, regular sleep and lower stress levels), it can be beneficial in speeding up the weight loss process and preventing weight gain in the future. And it lowers risk of disease later in life, since you're limiting visceral fat, which is the fat found in the belly, according to research.

"While exercise alone will not help you lose the stubborn fat from round your middle, it can be crucial for helping reduce the risk of re-gaining fats as well as lowering blood sugar levels and improving insulin sensitivity," he said over interview with Express. To learn the best exercise for melting fatand to learn some great workouts to tryread on. And for more great exercise advice, don't miss the Secret Side Effects of Lifting Weights for the First Time, Says Science.

The best forms of exercise for melting fat the fastest are those that are high in intensity and can torch calories in the shortest duration of time. Running and cycling are two excellent choices, as well as walking as a means to avoid a sedentary lifestyle and get those steps in; however, the greatest form is high-intensity training, also known as HIIT.

"Research has shown the extraordinary impact that ultra-short bursts of HIIT (high-intensity interval training) can have," said Mosley. Plus, it's the most effective and easiest way to include it in a regular busy schedule (which we all have, right?). You can definitely squeeze a HIIT workout in between social gatherings, mealtimes with the family, work appointments and more.

HIIT requires moves that include jumping work, such as squat jumps and tuck jumps, as well as weighted moves that include cardio, such as manmakers and kettlebell swings, since they will spike your heart rate in seconds but also strengthen muscle and burn fat simultaneously.

So, together it's a full-body workout that can bring major results, especially the belly region, as these moves are activating your core muscles.

You can take it up a notch by adding in specific core moves, like planks or plank jacks for that added cardio or renegade rows with weights, which are also done in a plank position. And for more great exercise tips, don't miss The Secret Tricks for Convincing Yourself to Exercise, Say Experts.

According to a meta-analysis of more than 786 studies published in The British Journal of Sports Medicine, interval training is vastly more effective at reducing body-fat percentage compared to moderate exercises, including walking and jogging. "Interval training and [moderate-intensity continuous training (MOD)] both reduce body fat percentage," conclude the researchers. "But interval training provided 28.5% greater reductions in total absolute fat mass than MOD."

In another meta-analysis published in the journal Sports Medicine, researchers found that high-intensity interval training (HIIT) "significantly reduced total, abdominal, and visceral fat mass, with no differences between the sexes," while also noting that exercise that forced people to exceed "90% peak heart rate" (in other words: it's really intense exercise) was the most effective in losing weight. "HIIT is a time-efficient strategy to decrease fat-mass deposits, including those of abdominal and visceral fat mass," the researchers conclude.

"HIIT is an extremely effective and efficient form of exercise, elevating your heart rate quickly and burning a significant amount of calories in a short amount of time," Tom Holland, MS, CSCS, CISSN, an exercise physiologist and author of The Micro-Workout Plan: Get the Body You Want without the Gym in 15 Minutes or Less a Day, once told us. "In addition to torching major calories in a short time frame, there is an additional 'afterburn effect,' where your body continues to burn calories after your workout as it attempts to return to homeostasis." And for more great healthy living advice, don't miss the Unexpected Side Effects of Working Out in the Morning, Say Experts.

While exercise is important, it is about 20 percent in terms of making a difference in belly fat. Nutrition is that 80 percent. The best advice he has is to cut back on sugar, even found in fruitjust stick to eating fruit in moderate servings to get that natural sweetness but not going overboard, as it's high in sugar and carbs, both of which can prevent weight loss in the belly region.

According to Mosley: "Replace processed carbs like white bread, fries, and pasta with slow-release energy sources, such as brown rice or quinoa. He continued, "Two things will surprise you: the amount of sugar you were consuming unaware, and the speed at which your belly fat will begin to tame itself."

Added sugar is a no-go, so steer clear of sweets and processed junk, like cookies and white bread and go for those natural sources when that sugar craving strikes. Together with exercise, you'll find the best results and enjoy sustainable change.

Want to try your hand at some great HIIT routines? Give one of these a go!

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The #1 Exercise That's Best for Reducing Belly Fat, Says Doctor | Eat This Not That - Eat This, Not That

A new studyfrom the famed Salk Institute shows that Time-Restricted Eating (TRE),popular as a weight-loss strategy, also hassignificant health benefits from disease prevention to helping people survive infections such as COVID-19.While some of the benefits depend on gender and age, the shocking findings indicate that TRE could be used as an inexpensive treatmentforsome of the most common conditions afflicting Americans, since it improves glucose metabolism, boosts immune response, and lowers inflammation.

We know that using intermittent fasting another way of thinking about time-restricted eating where you eat all your calories during a limitedwindow of time and then fast for the rest of the day or night can help peoplelose weight. But this new study has found that it also has health benefits that are varied and significant. The use of TRE as a strategy may help reduce the risk of type 2 diabetes, fatty liver disease, and even liver cancer, and there is some evidence that it can help treat infectious diseases such as COVID-19.

Time-restricted eating (TRE) is defined as a dietary regimen that restricts eating to specific hours of the day, and then fasting the rest of the time. TRE hasbecome extremely popular for weight loss since it reduces blood sugar levels during the fasting hours, and forces the body to pull fat from storage to be used as fuel once the body's available energy (such as glycogen stored in the liver, muscles, and other cells) is used up.

In the study, researchers fed a high-fat, high-sugar diet to male and female micethat were theequivalent in age to 20- and 42-year-old humans, restricting their food intake to nine hours. Checking how TRE impacted fatty liver disease, glucose regulation, muscle mass, performance, and endurance, as well as the survival of sepsis, they were curious to see if there was a difference in the benefits to the male versus female mice. The study also alignedto the animals' circadian clocks since mice generally sleep during the day andare active and eat at night (which is why you rarely see them in your kitchen).

Here were the surprising findings: TRE offered significant protection against fatty liver disease, regardless of the age or gender of the animals tested. This is significant because fatty liver disease affects more than 80 million Americans alone, according to the CDC.

"We were surprised to find that, although the females on TRE were not protected from weight gain, they still showed metabolic benefits, including less-fatty livers and better-controlled blood sugar," according to one of the study's authors, Amandine Chaix, who worked at the Salk lab that conducted the research, and is now Assistant Professor, Nutrition & Integrative Physiology Department, University of Utah. She was quoted in the journal Cell Reports.

TRE (the study called in TRF for Time-Restricted Feeding) was associated with better blood glucose tolerance than the micein the control group, which makes this strategy an effective, drug-free way of treating pre-diabetes or diabetes, as well as metabolic syndrome, which the CDC says has reached epidemic proportions in the US.

The mice on the restricted feeding schedule also ended up having better motor performance,body composition, metabolic health, and overall fitness, although the male mice showed more improvements in these areas than the female mice. The study author concluded: "In males, TRF improved all metabolic and performance parameters tested, regardless of age, suggesting that TRF could improve healthspan and lifespan even with a Western diet feeding."

The conclusion in Cell Response explained: "Future studies of lifelong TRF will test this hypothesis. Finally, we show that being on TRF can increase survival to a septic challenge in middle-aged male mice, with a trend in females. This is especially relevant in the context of the COVID-19 pandemic during which this paper was written since poor metabolic health is the major risk factor for severe COVID-19."

Studies have shown that not eating for long stretches can activate the body's natural immune response, according to Dr. Jason Fung, author of Life in the Fasting Lane and The Cancer Code. Dr. Fung has written extensively on the subject of fasting and immunity, as well as how fasting can benefit the body's response to knocking out cancer cells, viruses and other lurking dangers that the immune system needs to respond to daily.

Intermittent fasting has been shown in the past tohelp the body heal by triggering what's known as "autophagy," or the self-cleaning mechanism that allows the immune cells to span out around the body and search for possible invaders, including damaged or dead cells, broken-off bits that are in need of disposal, and some of those can be from viruses and bacterial infections.

"Autophagy plays a key role in helping the body fight viruses," Dr. Fung told The Beet. "It's like a cleaning crew that comes in and scrubs the entire place, while you're sleeping. When the immune system sees signs of invading viruses or infection itsends the alarm bells of the immune system ringing and begins to create antibodies that will "recognize" this invader and be able to fight it off.

By fasting, orrestricting your eating time to a small specific window, all the usual distractions that come with ingesting food get turned off, allowing the immune system to perform its necessary house cleaning and surveillance work, Dr. Fung explains, so the immune systemdoesn't have to deal with any potentiallytoxic elements or harmful bacteria that might be coming in with your food and can focusonthe actualdangers such as cancer growth or viral infections that may beharboring in place.

The study from the Salk Institute also showed that the mice in the TRF group were able tosurvivethe dangers of sepsis, a potentially fatal condition related to infection, where the body's inflammation response can trigger a runaway chain of events, which is especially relevant in the fight against severe cases of COVID-19.

To improve blood glucose tolerance, reduce the symptoms of metabolic syndrome and even lower inflammation, and possibly help treat symptoms of COVID-19, using time-restricted eating may be worth trying, according to a new study that looked at the effects on male and female mice given a Western diet. The results showed different benefits for males and females, however, so more study is needed.

For more great content like this, check out The Beet's Health & Nutrition articles.

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New Study: Time Restricted Eating Has Health Benefits Beyond Weight Loss - The Beet

Many people struggle for long periods to try and get in shape. Having a fit body is not an easy task. However, it is completely worth it. You will need to put in some effort and have the willpower to start getting healthy and get the body of your dreams. Luckily, numerous innovative ways are being developed to help you lose the extra fat pretty quickly and painlessly. Here are some modern-day practical tips to help you lose weight and get in shape fast.

Try Intermittent Fasting

Even though this method is not entirely new, intermittent fasting has grown rapidly in popularity over recent years and is used by millions of people worldwide. The great thing about intermittent fasting is that it does not restrict you from eating all the types of food that you love. You can consume all your favorite foods and drinks, just at the right time. You will need to plan your meals and schedule a time for fasting where you can only drink water without consuming any extra calories. This will give your body the chance to digest and process the calories that are already existing and help you burn more fat.

Follow Online Classes

The key to losing weight is not just eating balanced food but also exercising more often. If you are struggling to find the time to join a gym or work out, then you can always try following online classes from the comfort of your own home. If you have a smart device, you can download a fitness coaching app and start exercising whenever and wherever you think you can. This way, you can stay active and train your muscles without ever having to worry about gym memberships or busy schedules. The great thing about online classes and coaching apps is that most of the time, they are totally free. So, you will end up saving money and staying fit all at the same time.

Mix Body Workouts

When it comes to exercising to lose fat, you will need to start mixing your workouts so that your muscles get toned properly. It could be a good idea to find a professional coach who can guide you down the right path and help you find the right exercise mixture that works for your body type and needs. Alternating between your workouts can help you tone your body quickly and effectively so that you do not end up gaining any weight after a short period of time. It is important that you follow an experienced coachs advice when it comes to mixing your cardio workouts. This is so that you do not end up harming yourself or put in too much effort without seeing any good results in the end. Alternatively, you can do your own research online to find a suitable workout routine that works for you and start training yourself gradually.

Consume Carbs Rationally

For many people, losing weight means cutting out on carbs entirely. However, this may actually end up being incredibly unhealthy. Your body needs carbs to burn, just like all the other nutrients it needs to consume. However, since carbs contribute significantly to weight gain, you will need to consume them more rationally than anything else you eat. The key is finding the right time to eat the starchy meal elements and the right portions that can get your body to burn all the extras and take the excess fat out in the process.

Hydrate and Eat More Greens

A key factor in losing weight quickly and effectively that many people do not realize is hydration. Your body is made up, so when you hydrate more, you help your organs function better and help increase your own metabolism rates. You can stay hydrated by drinking water as often as you like, as well as consuming more greens. Fruits and vegetables are usually high in water and fiber, which help your body stay well hydrated and nourished. Plus, aids in fat loss.

Losing weight can seem like a challenging process. However, if you have the willpower and are keen on putting in the energy and effort it takes to start this journey, you can get in shape in no time. Make sure you follow the advice of experienced professionals, whether at the gym or online. Remember to stay hydrated and consume balanced meals to increase your metabolism rates and start getting fit. Above all, keep in mind the body you desire. It all comes down to making changes to your lifestyle rather than just committing to a certain diet for a specific amount of time. This way, youll not only look better, but youll feel healthier as well.

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Practical Modern Day Solutions To Lose Fat And Get In Shape Faster The Katy News - thekatynews.com

As people emerge from isolation due to the COVID-19 pandemic, many are taking a fresh look at the eating habits theyve maintained during the past year and a half. Some people actually improved their diet during this time while others gained the now-notorious quarantine 15.

Whatever your current situation, its not too late to adopt some of the good lockdown habits that can help you lose weight. Other eating patterns born of the pandemic the ones that led to weight gain can derail your healthy eating habits long-term if you dont deal with them now. Monica Reinagel, LDN, a clinical nurse specialist, licensed nutritionist, and host of the Change Academy podcast, offers expert advice on the dietary habits you want to take into the future and which ones are better off left behind.

Many office workers transitioned to work-from-home arrangements during the pandemic, freeing them from morning commutes. And if youve ever had a schedule that requires you to race through school drop-off and fight traffic in order to get to your desk on time, you know that breakfast is often the first thing that gets cut from a morning routine. People often give ran out of time as an excuse for not eating breakfast, says Reinagel.

Without that hectic morning commute, some people spent that time improving their self-care with simple steps like eating breakfast. And that can help with weight loss. A study published inJune 2021 in the journal the Proceedings of the Nutrition Society found that those who didnt eat a morning meal were more likely to eat more added sugars, carbohydrates, and total fat over the course of the day. There are certain things you want in a healthy diet, such as fiber, that are often front-loaded for the day at breakfast, says Reinagel.

When offices closed because of the pandemic, many were suddenly forced to go without takeout lunch specials a survey by market research firm Acosta found that 31 percent of people were eating lunch at home every day, compared with just 18 percent pre-COVID and that may have been a blessing in disguise. When researchers assessed the nutritional quality of meals eaten at full-service or fast food restaurants using data from 35,000 Americans between 2003 ands 2016, they found that less than 0.1 percent were of ideal quality, based on the American Heart Association 2020 diet score, according to a study published in April 2020 in the Journal of Nutrition. As people are increasingly called back to their workplaces, packing those lunches for the office can help keep weight in check.

RELATED: 69 Top Self-Care Tips for Taking Care of You During the Coronavirus Pandemic

Between full-on closures and capacity restrictions at restaurants, many people have found themselves eating out far less frequently than they used to. From a weight perspective, this is an unambiguously positive thing. A study published in January 2016 in the Journal of the Academy of Nutrition and Dietetics found that 92 percent of restaurants deliver way more calories than you need on any single eating occasion.

A tight waistband can signal that youre gaining weight if youre wearing fitted clothes to work every day. But what about when you live in sweats, as many people did during the pandemic? Thats when you need to check in with the bathroom scale. According to research published in February 2015 in Obesity, weighing yourself more often has been consistently associated with better weight outcomes. Its a good idea to keep it up even when you go back to pants with zippers.

RELATED: How to Avoid Weight Gain When Youre Cooped Up Inside

Early in the pandemic, people stocked up on shelf-stable ingredients that could help minimize trips to the grocery store, like dried beans and whole grains. These also just happen to be some of the healthiest foods out there. Eating these foods more often has gut health benefits. People who eat a lot of these are more likely to have a healthy weight, says Reinagel.

A studypublished in July 2021 in The Journal of Nutrition found that people who eat three servings of whole grains a day had smaller increases in waist size than people who eat little or no whole grains. Now that you may be shopping more often, its still smart to keep these staples on your list.

If you spent any time on social media during the pandemic, you probably saw many more home-cooked dishes in your feed than ever. People were forced to rediscover their capacity to prepare meals day after day and many rediscovered their enthusiasm for it, says Reinagel. With few options for outside-the-home entertainment and restaurants often off-limits, families turned to their home kitchens for fun and as well as for food.

Home cooking is the king of positive health habits research has shown that people who usually cook for themselves eat fewer calories and enjoy a higher quality diet.

For many of the people I work with, working in or next to the kitchen was hard, says Reinagel. For those suddenly working from home, normal meal time sometimes devolved into an all-day buffet. Its easy to grab a handful of this or a bite of that every time you enter your home kitchen. Reinagel also notes that in the absence of social constraints (not wanting to eat a family-size bag of chips for lunch in front of a coworker, for example). People were unselfconscious about their snacking habits.

The pandemic brought an unprecedented amount of stress and uncertainty into peoples lives. If you coped by eating your feelings, you are not alone. Food was a constant stress relief valve for boredom and screen burnout, says Reinagel.

And research suggests that emotional eaters are 13.38 percent more likely to be overweight or obese than people who dont use food as a coping tool. Learning different ways to manage stress and process strong emotions can help you leave an emotional eating pattern behind.

RELATED: The 10 Best Foods To Help Fight Stress

In the early weeks of lockdown, panicked shoppers cleaned out supermarket shelves. If you played your cards right, you didnt set yourself up to fail by buying big tubs of flavored popcorns and the giant barrel of cheese balls, says Reinagel. The reality is, many people did exactly that. If youre still stockpiling Oreos by the thousands at a buying club, it might be time to reassess your shopping habits.

During 2020, there was a major increase in food delivery app use. The top four companies experienced a collective $3 billion increase in revenue, reported MarketWatch. A study published in February 2020 in Frontiers in Nutrition shed some light on just what people are eating when they get dinner delivered via these apps. Most frequently ordered dishes include cheeseburgers, pizzas, nachos, cheesecake, and baby back ribs classic calorie bombs very likely to derail any weight loss efforts.

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A study published in December 2020 in the International Journal of Environmental Research and Publish Health found that 60.1 percent of people 21 and older who were surveyed said they were drinking more alcohol than they were before the pandemic. People tend to undercount the number of calories that alcohol contributes to your diet, says Reinagel. You can easily be increasing your daily calorie intake by 30 to 40 percent. Another problem according to Reinagel? These calories contribute no satiety, the feeling of fullness and satisfaction you get from food.

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6 Habits That Can Help You Lose Lockdown Weight (and 5 That Won't) - Everyday Health

People often look for the quickest fixes and easy solutions when it comes to weight loss. And the amount of diets out there makes that obvious. It feels like there are endless regimens, nutrition programs, and supplements that claim to make the pounds melt off. And they are enticingwhen you see before and after shots of people who sing the praises of these programs as the reason for their own success stories, it makes you eager to try it, and you go into it with optimism and determination. However, after a few days in, you get exhausted by the extreme restriction, and by the time the weekend rolls around, you give up. The real key to weight loss is making sustainable lifestyle changes, which is often difficult with diets that promise quick results through all or nothing programs. Lisa Young, PhD, RDN, a nutritionist and author of Finally Full, Finally Slim, is giving us the lowdown on five diets that she doesnt recommend if you want to see sustainable change.

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Keto

If youve looked into weight loss or fitness regimens in any way recently, odds are youve seen the keto diet online. This high fat, low carb diet is marketed as a way to lose weight fast. However, the results dont last long term, and it has even been connected to muscle loss if followed for too long.

Sirtfood Diet

The sirtfood diet is a 21 day diet that involves extreme calorie restriction and exclusively eating foods rich in sirtuins, like parsley, blueberries, apples, and green tea. Sirtuins are believed to regulate inflammation, slow the aging process, and speed up the metabolism. However, at some points in the diet you are limited to as little as 1000 calories, which is not only hard to maintain, but dangerous for the body.

Optavia

Optavia is a program where you eat half lean protein and greens and half fuelings, or pre-made processed meal replacements made by the company that include bars, cereals, shakes, and soup. Much like the sirtfood diet, Optavia relies on extreme calorie restriction, so it isnt sustainable long term.

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Intermittent Fasting

Intermittent fasting is a system in which meals are timed around extended periods of voluntary fasting. While there are many methods, a more popular option is daily time restricted fasting, where a persons non fasting time is compressed within a 24 hour period. While the restrictive nature will lead to weight loss, the extreme hunger and cravings that come with not eating for long periods of time may force you to break the diet before you make any progress.

Whole 30

Described as a nutritional reset, Whole30 promises to detox your body while addressing issues with cravings, blood sugar management, and inflammation. However, it requires extreme and sudden restriction for an extended period of time, which may be hard to maintain long enough to see results.

Ultimately, all these diets are rigid diets that omit food groups or specific foods and thereby prevent permanent weight loss. Young says, People who go on a diet and get into that headset, generally end up failing, because they cant wait to get off the diet. She says that its best to allow all foods but practice portion control, which allows you to cultivate healthy habits and soter a positive mindset.

I like to approach weight-loss from a positive angle. Enjoy foods you love, and think about healthy foods you can add to your diet. She also encourages healthy food swaps, which is easier to manage than rigid rules and restrictions. For example, instead of a bagel with cream cheese, try avocado toast on whole grain toast. Also, rather than focus on the scale, focus on the lifestyle.

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5 Diets That Are *Never* Worth Trying, According To A Nutritionist (They Do Nothing!) - SheFinds

VANCOUVER, British Columbia Do you want fries with that? Its age-old question anyone buying fast food knows well. However, is the relentless advertising for sugary drinks and high-fat junk food something that people can overcome? Researchers with the University of British Columbia and the Piti-Salptrire Hospital in Paris say marketing schemes really do tempt some people more than others, but losing weight can change all that.

According to lead study author Dr. Yann Cornil, an assistant professor at UBCs School of Business, people with weight issues have a weakness to the almost constant bombardment of advertising campaigns designed to make us scrounge around for something to satisfy our sweet and salty cravings.

Canadian and French researchers found, however, that this tendency to fall for the psychological sales pitch can change. When people simply lose a substantial amount of weight through diet, exercise, or surgery it can alter their vulnerability to marketing strategies.

For the study, researchers collected data on three groups of people over the course of 12 months. Two of the three groups included people with severe obesity. One of these two groups planned to have bariatric surgery, either gastric bypass or another type of weight-loss surgery. The second group of obese patients had no plans for surgery. A third (control) group consisted of normal-weight individuals.

Researchers gathered information on the study participants at three different intervals, based on the timetable of the surgery group. Those times include before the surgeries, three months after, and 12 months post-op.

Researchers designed the study to measure reactions to the marketing tactics that influence food choices. These framing effects include how food is branded, advertised, and labeled.

Study participants were first asked to estimate the number of calories in typical snacks and drinks marketers often frame as healthy (such as apple juice and granola bars) and others not usually framed as healthy (such as soft drinks and chocolate bars).

Researchers found that every single participant underestimated the calorie content of healthy snacks, but the estimate was particularly off for people with obesity.

Taking the framing effect to the next level, researchers provided nutritional information for some hypothetical portions of fast food fries. The three size options were constant71 grams, 117 grams, and 154 grams. What changed was the wording. In one instance, the team labeled the portions as small, medium, or large. In another case, they labeled the portions mini, small, and medium a marketing scheme designed to fool consumers into believing larger portions are not all that large.

We measured how likely people were sensitive to that framing and whether it would change their choice of fries quantity depending on how the portions are labeled, Dr. Cornil explains in a university release.

He points out that people with obesity tend to allow labeling to influence their decisions, and would be likely to select a medium order of fries when the portion size is actually large.

Although researchers confirm that people with obesity are more vulnerable to food marketing, when these same people lose a great deal of weight following bariatric surgery, marketing strategies become less tempting to the patients.

People with obesity going through bariatric surgery will become less responsive to marketing over time, says Cornil. And after 12 months, their responsiveness to marketing reaches the level of people with more medically-recommended weight.

Researchers do not know whether the changes are a result of physiological alterations resulting from surgery hormonal, neurological, or gut microbiota or because of different lifestyle choices made after surgery. Cornil says another possible reason is that tastes can change after bariatric surgery.

The results clearly suggest a bidirectional influence between peoples weight status, psychology and responsiveness to the environmentincluding marketing, contemplates Cornil. So, its a complex relationship.

The research team believes the study results indicate some cause for optimism in the fight against obesity. Had the results been different and shown no changes after weight loss, researchers say this would mean the cause for obesity probably lies in some deep-rooted predisposition.

That would mean people are endowed with unchangeable psychological characteristics that would always make them more responsive to marketingwhich would make it very difficult to sustain a medically-recommended weight, Cornil suggests. But one of the positive things is that after significant weight loss, people become less responsive to marketing, such that it is more sustainable to remain at a lower body mass index.

Researchers say the study findings are significant because for years, it has been assumed that ads for junk food were at least partly to blame for the obesity epidemic. But there was insufficient data to confirm this.

Our results provide important insights for policy-makers in charge of regulating food marketing in order to curb obesity, concludes Cornil.

The findings appear in the Journal of Consumer Psychology.

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Losing weight changes the way people respond to food marketing - Study Finds

Pain is nothing as surprising for people who tame an oversized body. From home to office, theyre always lost in their thoughts about how to lose weight and get their shape back.

Problems and difficulties increase even further if your bulky weight continues growing. Being fat can bring several health issues such as heart diseases or heart strokes, diabetes, high blood pressure, cancer, Osteoarthritis, breathing problems, and many more.

Troubles dont end up with physical health problems. Breakup, divorce, depression are common outcomes of being obese. People with a fat belly still need to endure many disrespectful comments wherever they pass by.

Its really frustrating when hard cardio sessions, fasting, gym membership, and unlimited weight loss supplements dont work and the fat tummy is still hanging around. Money, time, and effort go off for nothing. But here is the magic through which you can get your teenage waistline back.

How would you react if someone said that you could fix your weight with your discipline? Surprising right? But it has happened and its not to one person but with many people.

21 Day Flat Belly Fix is that magic that can help you shed your coated fats.

21 Day Flat Belly Fix is a program that helps you reduce your bulky tummy within 21 days through steps of eating better and exercising to achieve your health and wellness goals.

The program doesnt only help you lose weight but also habituate a healthy lifestyle through the detailed curriculum. Once you finish disciplining yourself for the first 21 days, you can get quickly desired results.

If you have tried everything that youve known but still struggle with your toned body, this program is the ultimate remedy for you. Lets know more about the program with a 21 Day Flat Belly Fix review.

21 Day Flat Belly Fix is a comprehensive online weight loss program that has been quite successful over the years with its results. First, before the program came out, the creators wife had already reduced 23 pounds in 21 days and his friend had put off 81 pounds of excess fats, which was a miracle within just a couple of weeks.

With this news, many friends and relatives came to consult the creator and they found the methods working. Over the years the circle of people who succeeded to reduce weight expanded after the program was launched finally.

Now, the program is heaped with positive reviews and the success stories of people on the websites and social media, how they made their way to weight loss.

Lets see what people have said about 21 Day Flat Belly Fix in their reviews.

Valerity I have used this diet for less than 2 months and was surprised at how easy it was plus I get to eat some favorite foods. As of this morning, I am down 24 lbs

C. L. Thomas I started this program about 13 days ago and have lost 10 pounds and I have lots more energy.

K. King I would recommend looking through the book for the ingredients before you begin the diet, so you can be sure to have everything you need!

21 Day Flat Belly Fix is an online weight loss program based on a military approach, muscle building, and fat burning regime. It provides a comprehensive guide to both men and women targeting belly fat and optimal health. These are the similar regime that officers use in their defense services through good diet and exercise.

However, a military-style regime informed in the Flat Belly Fix system doesnt mean that you have to run on a treadmill and perform hardcore workouts for hours. You neednt skip your favorite foods either.

The creator of 21 Day Flat Belly Fix is Todd Lamb, a veteran police officer of 17 years. He is also a retired SWAT team leader and a SWAT and Canine dog handler. Besides, he has military experience which helped him develop this program.

Todd Lambs wife, Tara is a big inspiration, who ended losing weight of 23 pounds in the first 21 days. Thats how the program received its name. In fact, the creators motive was only to help his wife lose weight and regain the happiness in their lives.

Creator tells the loss weight journey. He goes on to tell how difficult their lives were when his wife was overwhelmed by obesity. Their relationship was near the divorce and the happiness had no hope in the family. They received nothing but frustration and even the doctors ensured them to give up.

But finally, the creator discovered the secret to losing weight for his wife after countless hours of reading and experimenting throughout day and night. After this success, his family and friends insisted on sharing his tricks and helping other people who also suffer from weight gain.

As mentioned in the 21-day flat belly fix review, the weight loss program is a detailed diet guide that helps you lose excess flesh in 21 days. It contains only valuable information that can teach you about how you can accomplish your fitness goal.

21-day flat belly fix covers step-by-step guidance, strategies, dietary statistics, meal lists, and more. Featuring recipes and workout routines, the program provides a long-term weight loss guide that regulates through 80% eating and 20% exercise.

The program works mainly with two concepts; appetite or hunger and the shift of the energy system. The first concept lets you understand how your nervous and endocrine systems work in weight reduction. In the second concept, you will know how the body shifts to burning sugar for energy rather than keeping it as fat.

The complete 21 Day Flat Belly Fix program comes with four different materials and sources.

This main ebook introduces the 21 Day Flat Belly Fix program with its concept and how it works. When you go through it, you will know the importance of fasting in reducing bulky weight without any exercise in just 21 days. This is the same book through which people have expressed their joy after losing 80 plus pounds.

This ebook is a special course prepared for diet guides. It consists of the information associated with superfoods, minerals, vitamins, nutrients, and herbal extracts. Providing quick and easy recipes, the book teaches the best smoothies to lose weight.

It is also an ebook that contains some simple exercises and you can practice them at home in a quick time. Its no secret that abdominal workouts flatten your belly and this digital copy knows it. 4 or 5 days per week are enough to conduct the simple 7 minute flat belly exercise to tighten your belly. If the diet plan discussed in the main system needs more time to get results, this book will help you out.

Once you order the program, youll have access to one month of personal coaching from Todd and his team. There you will know the customized exercises and weight-loss strategies to increase the effectiveness of The Flat Belly Fix program

The Flat Belly Fix has a private Facebook group where people who use the program share their success stories, their experiences, and workable tips. Once you buy the program, youll have access to the group where you can also share your experiences of weight loss and consult with others.

Click Here to Know More About 21 Day Flat Belly Fix.

Todd, who created 21 Day Flat Belly Fix, has made the program with three motives.

According to the creator of the weight loss program, greedy fat cats in the pharmaceutical and weight loss industries are making billions of dollars per year through weight loss shakes, diet pills, and medical treatments. However, they dont reveal the truth about weight loss and keep the secrets for years. Thats why this program was developed.

The weight loss process is really hectic if youre ignorant about the real cures for weight loss. And some weight loss plans are even more complicated and expensive. Through this program, Todd has tried to teach easy steps, diet routines, and exercises so that everyone can lose their bulky weight and live a healthy life.

21 Day Flat Belly Fix sales page is filled with success stories about how people have lost a significant amount of weight. With all limited dieting and exercise, people have reduced anywhere from 20 to 80 pounds. The creator wanted people to experience the result with change and transformation in their bodies and the program is really making the change around now.

By the end of this program, youll learn the many priceless topics and some of them are following:

Todd in this program claims to have identified the core fat-burning hormones responsible for weight loss. It includes some methods and strategies that help these hormones activate and help lose weight without more effort.

According to makers, a Flat Belly fix can raise levels of these fat-burning hormones by 2,000% in men and 1,300% in women. This way, you can reduce a massive amount of weight while you sleep.

As you grow older, you naturally receive signs of aging on your skin. The Flat Belly Fix not only teaches you to lose weight but also gives many useful tips so that you can always look younger.

According to this secret, you can stop feasting on sugar and can force your body to burn fats. This strategy helps you reduce white fat and leaves you with beneficial brown fat.

Hunger craving is one of the big hurdles, which comes before your weight loss goal. If you cant control it, you cannot control your body weight. For this, you need not eat green vegetables only. The Flat Belly Fix teaches you everything about how you can control your hunger urge and maximize the effects of your diet.

Obesity brings type 2 diabetes along with many other problems. However, you can reduce the risk of diabetes through the strategies and guidelines in the program. For that, you need to prepare a tea followed by the recipe recommended in the ebook.

It is no news that bone density increases through exercise and workouts. However, Flat Belly Fix claims to increase bone density without any more physical exercise. You need only follow the healthy habits and routines advised in the ebook to get the result.

The program is not only about weight loss but about all well-being. The overweight body can leave you with inactivity and dry your sex drive. Thanks to well-researched diet plans can feed the libido and increase its power.

The makers of Flat Belly Fix claim that the included guidelines and steps in the program can reduce cancer-causing inflammation. For this, you need not spend a large amount of money. You can complete it by adjusting your diet and having more antioxidant-rich foods.

According to the 21-day flat belly fix, the Flat Belly Fix tea plays a great role in making the program successful. Flat Belly Fix tea is a special tea that is made of selected ingredients making your body burn fats fast and get the desired results.

21-Day Flat Belly Fix has presented several benefits of green tea. So here are some ingredients below, which are recommended in this particular tea recipe.

It is the main ingredient in tea and it helps burn fats when you fall asleep. You can also take it in your meal and observe the results.

Lemon is rich in vitamin C and helps detoxify your liver

Its known for its anti-inflammatory properties and can accelerate the metabolic rate.

This substance also helps regulate blood sugar levels and the fat-burning process thus, gets paced.

There are many turmeric benefits. It helps regulate blood sugar levels and also prevents insulin resistance.

21 Day Flat Belly Fix comes in three ebooks and one-month personal coaching from makers of the program. All these weight loss resources come at $37.00. It is already discounted price so you need not ask for more.

You can make payment through a credit/debit card or PayPal at the official website.

21 Day Flat Belly Fix is quite comfortable about its pricing. You can get the following resources for weight loss at $37.

If you dont find any changes or the results the program promise within 60 days, you get your fund back through a 60-day money-back guarantee offer. You can claim your refund through the following contact details:

Alternatively, you can have a 21 Day Flat Belly Fix System as a paperback at $18.99 on Amazon. It also has a 60-day money-back guarantee facility but for it, you need to claim on Amazon.

21 Day Flat Belly Fix is an exclusive weight loss program helps that people who cannot spend time on tough cardio sessions and starving diet plans. It keeps straightforward guidelines and recipes through which the fat-burning process speeds up and you can return with your teenage body even in your 40s.

The Flat Belly Fix system comes with valuable materials and resources that have owed limitless hours of research. The detailed guides included in the weight loss program are backed by true research and scientific facts. So you need not feel worried about the side effects of it.

Even when youre not satisfied after applying the methods explained in the program, you need nothing to lose. 21 Day Flat Belly Fix safe offers a 60-day money-back guarantee so it deserves a try.

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21 Day Flat Belly Fix contains simple and easy-to-follow routines. The recipe it provides is full of natural ingredients and diet so you need not feel panic about side effects. Besides, you can easily complete the home-based and quick exercise recommended by this weight loss program.

21 Day Flat Belly Fix is also available on Amazon in paperback at $18.99. However, you can get only The 21 Day Flat Belly Fix System, the main course from the weight loss program.

21 Day Flat Belly Fix offers 60-day money-back guarantee so you can easily get your refund if the product doesnt work for you. Its clear that its a genuine product with a clean chit.

21 Day Flat Belly Fix is available on its official website at $37 and you can have complete access to the program weight loss. However, if you want only a main course, 21 Day Flat Belly Fix is available on Amazon in paperback at $18.99. Amazon will also charge extra for the shipping which varies along with the location.

If you order 21 Day Flat Belly Fix on its official website, you can have instant access to the complete digital copies and resources of the program. However, if you place an order for a 21 Day Flat Belly Fix System only, it takes time to ship the product to your address and it varies over the place.

Click Here to Get 21 Day Flat Belly Fix at a Discounted Price.

John is an avid researcher and is deeply passionate about health and outdoor activities. When he's not working, he writes research and review articles by doing a thorough analysis on the products based on personal experience, user reviews and feedbacks from forums, quora, reddit, trustpilot amongst others.

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21 Day Flat Belly Fix Review: Does this Fitness Program Really Work? - nation.lk - The Nation Newspaper