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Raven-Symon has lost an impressive 30 pounds over the past few months, revealing to fans that a combination of intermittent fasting, low-carb eating, and light exercise were all essential parts of her weight loss journey.

Now, the star is opening up about the supplements that have been an integral part of her healthy living plan. Read on to discover the exact supplements Raven-Symon has taken to help her lose weight and boost her mood, energy, and immune health. And for more on how your favorite stars shape up, check out Gabrielle Union Says She Avoids These Two Foods in New Abs Selfie.

Raven-Symon is an avid proponent of fasting, incorporating Keto Chow's Fasting Drops into her routine when she's on her regular, water-only plan.

"I'm fixin' up my fasting lunch, breakfast, and dinner," she explained to her Instagram followers. "I have some water and iceI'm going to be putting in some fasting drops. This is my sodium and magnesium to really make sure my electrolytes stay up."

Related: Sign up for our newsletter for the latest celebrity food news.

To keep her energy and mood high during her fasts, Raven-Symon also relies on Keto Chow's Electrolyte Drops, "which is sodium, magnesium, potassium, and trace minerals from the Great Salt Lake," she told her Instagram followers while mixing up some water for an upcoming 36-hour fast.

Related: What Happens to Your Body When You Fast

When Raven-Symon wants a brain boost, she relies on Bright Minds' Memory Powder.

"I take a scoop of that every morningthis is to help feed my brain," she told her followers.

For more great additions to your AM routine, check out The #1 Best Supplement to Take in the Morning, Says Dietitian.

Raven-Symon says that Happy Saffron Plus supplements have been great for boosting her mood when she's feeling down.

"These are the things that have saved my entire emotional inner workingssome days I don't take them and my wife can really tell," she explained.

Related: The Best Supplements to Take for Stress, According to Dietitians

To help keep her immune system strong, Raven-Symon supplements with Vitamins K2+D3 from Wellabs, as well as an additional vitamin C supplement later in the day.

"Because of the world we live in right now, you need a lot of vitamin D and a lot of vitamin C to keep things on the up and up," she told her followers.

For some great additions to your grocery list, check out the Best Supplements To Buy at Costco, Say Experts.

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Raven-Symon Has Been Using These Supplements to Lose Weight | Eat This Not That - Eat This, Not That

Samantha Roberts is three weeks in to a six-week fasting experiment, and she's tired.

She's hungry, she hasn't been sleeping well, and she hasn't lost any weight.

"I feel like I'm trying to change, but I don't think I'm changing for the better," she says.

"I think I'm meaner. I think I'm shorter with people. I'm not as happy as I used to be."

Samantha's experience is not uncommon; manydiets bringwith themmoments of hopelessness and frustration, especially when you're required to overhaul ingrained habits.

Supplied: Samantha Roberts

Under the guidance of dietitian Joanna McMillan and an expert team, Samantha is one of five people participating in a Catalyst fasting experiment, looking at intermittent fasting's impact on weight loss, ageing, gut bacteria, and metabolic health.

She is doing the 16:8 plan.

"I don't eat from 8 o'clock at night till 12 midday the day after, so I fast for 16 hours," Samantha explains.

"Mornings I have black coffee, I'm allowed black coffee, black tea. But just no food.

"I'm getting there [but] maybe I didn't realise what I was getting myself in for."

Samantha's husband Kevin is also participating in the experiment, but he's on the 5:2 diet.

Kevin must eat a healthy diet for five days but cuthiskilojoules down to 2,500 on Tuesdays and Thursdays that's less than a quarter of his regular intake.

Unlike Samantha, he starts to lose weight immediately.

"I managed to pull an extra notch on my belt for my pants, so that's an inch down on my belt size," he says.

"I'm happy to carry on."

ABC: Catalyst

The research into the effectiveness of fasting diets "really is in the early days," but Dr McMillan is hopeful that her experiment will show the benefits of fasting reach beyond weight loss.

"We're so obsessed with weight in this culture, we talk about diet in terms of just weight loss. But [diet] is about what we eat and its impact on our whole body," she says.

"What the research seems to show is that, at least in the short term, fasting is at least as effective as a traditional calorie-controlled weight-loss diet.

"But if we only look atfasting as a weight-loss trend, we demean the research we do have into fasting."

Early studies have shown that in as little as fourweeks, switching from the fed to the fasted state can relieve health issues from inflammation to arthritic pain to asthma, start cellular repair, and increase longevity.

Eating plans that prescribe when to eat, and less so what to eat, are having a big moment. But is there evidence to support this approach to eating and if so, which method is best?

But one area Dr McMillan is particularly interested in is fasting's impact on metabolic health things like the body's blood glucose and insulin levels.

"Metabolic health [refers to] the way your internal body systems are working, and if they're working effectively," she explains.

"If your metabolic health is out of whack it could mean your cholesterol is running high, or your glucose levels are high.

"It's a catalogue of things that lead to poor health.

"Weight is a symptom, not the measure."

Both Samantha, 49, and Kevin, 52, have "harmful levels of fat around their organs, and show signs of elevated blood sugar and insulin resistance".

"If they do nothing, they're likely to have type 2 diabetes within a decade," Dr McMillan says.

"The question for [them] is, can fasting help to get your body responding better to insulin?

"We want to get your body responding better."

Dr McMillan says that one of the benefits of a fasting diet, be it the 5:2 or the 16:8, is that it gives structure to eating and puts a stop to snacking.

"We are in a food environment that we've never been in before, and this is really the first time in human history we've been in this situation, where so much food is available to us all the time," she says.

"So this fasting method at the very least stops that eating after dinner."

Kevin is already worried that his eating habits are catching up withhim.

Before the experiment started, he'd typically drink a case of beer each week, and often pick up a bacon and egg roll or a pie on his way to work as a butcher.

"I wanted to give fasting a go because of my appearance, my body.I'm getting a bit bulging around the torso," he quips.

ABC: Catalyst

For Samantha, a hairdresser, her eating patterns are all out of whack thanks to being on her feet with clients all day.

"Sometimes I don't realise that I've actually eaten because I'm so busy," she explains.

"I eat and then I don't think I've eaten and then I eat again and then I realise I did eat, but I'm so busy that I forget.

"I do have a mirror in front of me all day, but I don't actually look up at me. It's a shock when I see me."

The hope is that six weeks of an intermittent fastingdiet will helpKevin and Samantha eatmindfully.

"What we certainly know is that getting your calories down is beneficial, and this is another option," Dr McMillan says.

"After dinner, the kitchen's closed.It simply stops that snacking that you tend to eat while you're on the sofa."

But intermittent fasting isn't just about going without it's also about choosing nutritious food when you can eat, to provide lasting energy to get through the fasting window.

Diet quality is critical to the success of intermittent fasting diets, says lifestyle disease specialist Sam Hocking.

"I think one of the things where people can go a bit wrong with these diets is that idea of doing the 5:2 [and thinking], 'there are two days where you have to restrict your calories but on the other five days you can eat whatever you like'.

"You can't have the day where you're partying all day and eating and drinking and then expect to get the benefits.

"You've got to eat healthily on the normal eating days."

Supplied: Samantha Roberts

For Samantha and Kevin, this means stocking their pantry with lots of wholegrains, fruit and veggies, nuts and seeds, lean meats, and avoiding processed meats and snacks.

It also means restricting alcohol.

"As of last week, I drank approximately 48 bottles of beer less than what I'd normally consume," Kevin laughs.

"The things that I've been eating differently are pumpkin, tofu, couscous, and sweet potato chips. [I have] just small pieces and other things mixed in with my other vegetables.

"I'm loving it, it's just the food I've got to eat to get where I want to be."

In the first six weeks, Samantha findsit'ssometimes hard to incorporate thechanges into her grocery shop, even though she has meal plans and expert advice.

"I'm just trying to manage everything," she says.

"To make sure I've shopped, to make sure I've got enough vegetables, to make sure I've got enough plant-based stuff.

"[I have] to be really organised I have never spent this much time in my kitchen. I'm always cleaning the kitchen 'cause I'm making so much stuff.

"It's a whole lifestyle change."

Supplied: Samantha Roberts

On the 16:8, another challenge Samantha faces is waiting until midday to eat.

"There's no talk about food, it's banned. Till 12 o'clock," she says.

"It's quite hard hitting I think, more than I thought it would be. If I'm up at 5.30, it's six-and-a-half hours with no food. It's a long time.

"From 12, I'll try and have some eggs. And then at like 1, I'll try to have lunch, and then I'll have fruit a lot more."

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One thing she has to watch is "panic eating" in the minutes before 8:00pm.

"I think I have a personality, if somebody says you can't have that water, then I want it even more. I think my personality is like that, but I think it's a sense of panic," Samanthasays.

"[I think], 'What else am I going to cram in before 8 o'clock?'.

"The worst thing is, I actually don't feel like I need something else to eat, but I'm eating it because if I don't, I'm not going to eat until tomorrow again."

Kevinacknowledges "it's more tricky for Samantha than for me".

"She's finding it hard in the mornings to not eat till 12 o'clock," he says.

"She wakes up early, she starts to stress out a bit, I think and gets a bit frustrated."

But Samantha is determined to stick with the plan.

"My expectations were pretty high, but at least I've done something, and I'm still doing it," she says.

Supplied: Samantha Roberts

After six weeks of participating in the fasting experiment, Samantha and Kevin settlein to their fasting patterns, and committo sticking to themfor a little while longer.

Their cravings abate, theybecome more comfortable with feeling hungry, and there are no bad foods in the pantry.

"[It was] totally a positive experience, I've enjoyed it I know I've whinged. I have whinged a lot," Samantha says.

"I feel better. I know [when] I don't want to eat, I'm happy just to leave it at 8 o'clock.

"As long as I prep, I'm finding it better, even if I can't find time for shopping.

"As long as I've got the vegetables and fruit at home, we're good."

ABC: Catalyst

WhenDr McMillan conducts her final tests to see how Kevin and Samantha have tracked, the results "are a little unexpected".

Over the six weeks, Samantha lost 3.5 kilogramsand Kevin 8.5 kilograms but Kevin's weight loss is actually "some cause for concern".

"More than half of Kevin's weight loss came from lean body mass most of it [was] muscle," she says.

"Lean muscle [is] crucial for staying healthy as we age. So, going forward Kevin and anyone taking up fasting needs to ensure they also do exercise."

There has also been little change toSamantha and Kevin's gut health.

Butthere has been "a really big metabolic improvement" for them both.

In particular, Samantha's fasting insulin levels reduced, and her fasting blood glucose levels came down to "the normal category", which meansshereduced her risk of developing type 2 diabetes.

Supplied: Samantha Roberts

"This is a really powerful message, because you haven't actually lost a lot of weight, but you've seen that really big metabolic improvement," Dr Hocking says.

"Even for someone who doesn't lose any weight, if your metabolic health has improved because you're eating better and you're exercising and getting enough sleep, you're in a far healthier position."

Dr McMillan says Samantha "epitomises the promise of fasting for me".

"She has managed to overcome a really tough journey through my experiment and embrace a new way of eating," she says.

While the results of Dr McMillan's intermittent fasting experiment are promising, she warns thatfasting is"not a magic bullet" for weight loss or overall health.

It's also a method that should not be overdone;fasting for too long "stresses your body too much".

"Fasting is one tool in the toolkit one potential option to add," Dr McMillan says.

More here:
From 5:2 to 16:8, do intermittent fasting diets work, and what are the challenges? - ABC News

When choosing a new diet, youll want to consider how effective it will be at helping you achieve your health goals, whatever they may be and youll want to be sure youre vetting its potential health risks.

Heres one factor to consider: Some diets, such as intermittent fasting and the ketogenic diet, are more likely than others to cause dehydration. Given that we need water to survive, health experts suggest making that part of the equation when you weigh the pros and cons of any diet.

Water helps all cells, tissues, and organs survive, per the Mayo Clinic, so you dont want to skimp on hydration. The U.S. National Academies of Sciences, Engineering, and Medicine recommend getting about 15 cups of fluids a day if youre a man and 11 cups a day if youre a woman. (That said, around 20 percent of that recommendation should come from water-rich foods, like fruit and vegetables; 13 cups of fluid for men and 9 cups a day for women are usually enough for people who eat a balanced diet.)

Any diet that is restrictive may cause dehydration, says Keri Gans, a New York Citybased registered dietitian and author of The Small Change Diet. Most people dont drink enough water to begin with, so we look for other ways for them to get water for example, through fruit. When diets eliminate fruit or other entire food groups, the risk of dehydration rises, Gans says.

RELATED: Health Benefits of Water, Backed by Scientific Research

Most diets dont explicitly forbid water, Gans says, and ideally, no diet should cause dehydration. But some will require you to pay special attention to how much youre drinking throughout the day to make sure youre adequately hydrated. You should also learn to recognize the signs and symptoms of dehydration to watch out for according to MedlinePlus, these include:

RELATED: The Best Times to Drink Water

Here are five diets that could lead to dehydration:

High-protein diets, such as the Dukan diet and paleo diet, have become increasingly popular ways to lose weight. While the U.S. Department of Agricultures Dietary Guidelines for Americans recommend that 10 to 35 percent of daily calories come from protein, these plans call for more.

The downside, experts suggest, is that high-protein diets could lead to dehydration.

Nitrogen is found in the amino acids that comprise protein. When you consume large amounts of protein, your body flushes out excess nitrogen with fluids and water.

In this case, potential signs of dehydration can be subtle, says Lisa R. Young, PhD, RDN, an adjunct professor of nutrition at New York University in New York City. Its not like you ate something salty and feel thirsty, or you ate Chinese food and are so thirsty. You dont realize it.

One small past study compared the hydration levels of five endurance athletes as they consumed low, moderate, and high amounts of protein. The researchers found that as the amount of protein consumed went up, the degree of hydration progressively went down. The takeaway, they noted, is that if youre on a high-protein diet, its important to drink more, even if you dont feel thirsty.

RELATED: The Pros and Cons of Popular Low-Carb Diets

You may be interested in the popular high-fat, low-carb keto diet because youve heard it can lead to fast weight loss through a metabolic state called ketosis. Ketosis leads your body to burn fat in the absence of enough carbs.

When you cut carbs, you end up releasing water, Young says. The body is going into its glycogen storage to break down the carbs, so you end up losing more water from a diet like that. Indeed, this loss of water weight is often why keto is helpful for quick weight loss at least temporarily.

Regardless of whether youre just starting keto or have been on the plan for a while, take steps to stay hydrated every day. This includes drinking when you wake up and before meals, and consider keeping track of hydration with a smartphone app. There are lots of options: Young likes AQUALERT and Daily Water Tracker Reminder, both of which send reminders and notifications, making it nearly impossible to forget to drink, she says.

RELATED: Keto Diet Dangers You Need to Know About

Intermittent fasting is a dietary approach whereby youll alternate between fasting and eating throughout the day or from one day to the next. There are different ways to follow it: Some people opt for the 5:2 approach, which allows you to eat normally five days of the week and then restrict your calories on the other two days. Others prefer the 16:8 plan, which means fasting for 16 hours of the day. Whatever your approach, though, youll stick to predetermined eating times for all meals and snacks.

Youre allowed to drink water if youre intermittent fasting, even outside of your eating times. But the problem, Gans says, is that some people forget. Youre sitting down to less meals, she points out and mealtime is a natural opportunity to have a glass of water.

Thats why, if youre fasting, its important to pay extra attention to how much youre drinking and to make it a priority to keep a water bottle with you or include hydrating fruits and vegetables as part of your meals during allocated eating times.

RELATED: Burning Questions About Intermittent Fasting, Answered

Dry fasting is a version of intermittent fasting that requires followers to restrict both food and drink. During the fasting period, you cant have any type of liquid: Water, broth, tea, coffee, and all other beverages are off-limits.

Some people practice dry fasting for religious reasons for example, Muslims fast from dawn to dusk during Ramadan each year. Other proponents of dry fasting believe it promotes weight loss or slows down the aging process. Its emerged as a fad diet, in part because of research based on Muslims who abstain from food and drink from sunrise to sunset every day during Ramadan. A study published in Nutrients found that after Ramadan, participants body weight and body mass index decreased.

But, experts warn, this eating plan can be dangerous when practiced long term. Shannon Henry, a registered dietitian withEZCareClinicin San Francisco, notes that it can lead to electrolyte imbalances and low blood pressure, which can be fatal, and can cause urine and kidney problems. Per the National Kidney Foundation, these problems may include kidney stones and urinary tract infections. At the very least, youre very likely to end up dehydrated when following this type of plan.

Im not a fan of dry fasting, Young says, adding that its not the right choice for most people looking for a diet plan.

The Atkins diet, a popular low-carb diet (though one that isnt as low-carb as keto), could put its followers at risk of dehydration, Gans says.

One reason: It eliminates many food groups, such as starchy vegetables and most fruits, per the Atkins website. During phase one, which lasts two weeks or more, fruit is not permitted at all (though low-carb fruits such as cherries and cantaloupe may be added back into the diet in later phases). Fruit juice is also discouraged (due to high levels of added sugars), which could put a cramp in some peoples drinking style.

If youre eliminating fruit and vegetables, which are hydrating foods, youre putting yourself at higher risk of dehydration, Gans says. To help compensate, pay extra attention to how much youre drinking throughout the day, and dont skimp on water consumption (since hydration is encouraged on the Atkins diet).

RELATED: Whats the Difference Between Keto and Atkins?

Original post:
5 Diets That Can Cause Dehydration - Everyday Health

Westend61 - Getty Images When it comes to losing weight, intermittent fasting may not be any more effecting than simply reducing total daily calories, new research shows.

Intermittent fasting, which restricts your snacks and meals to a certain timeframe during the day, may have some benefits depending on your goals. But when it comes to weight lossif thats your goal!a new study in the journal Science Translational Medicine suggests the approach isnt more effective than simply reducing the total daily calories you eat, and eating them at unspecified times.

In fact, intermittent fasting may even be detrimental to muscle mass, according to lead researcher James Betts, Ph.D., co-director at the Center for Nutrition, Exercise, and Metabolism at the University of Bath in the U.K.

Researchers recruited 36 participants and assigned each to one of three groups for three weeks. The first group didnt intermittently fast at all and just reduced their daily calories by 25%. The other two groups fasted on alternate days, with one group following a fast day by eating 50% more than usual and the other group eating 100% more.

At the studys conclusion three weeks later, the last group showed no weight loss, while the first group and the 50% group each lost about the same amount of weight but with significant differences, Betts told Runners World. Those who fasted and then ate 50% more lost much more muscle mass than the non-fasting group.

Because of this, anyone who wants to do intermittent fasting needs to keep in mind that they may need to do more physical activity in order to maintain muscle mass, he said.

Gallery: The Secret Side Effects of Eating Cereal (Eat This, Not That!)

Another factor to consider here is quality of foods, Kristin Gillespie, M.S., R.D., a dietitian and certified nutrition support coach, told Runners World.

You may help stimulate weight loss if youre consuming fewer calories simply because youre reducing the number of hours that youre eating, she said. However, it is certainly possible to offset this calorie deficit if youre consuming calorie-dense foods during your eating window.

The premise of intermittent fasting is that youre meant to be eating nutrient-dense, healthy foods in relatively normal amounts during the eating timeframe, she added. When you stray away from that with a junk food binge, its doubtful youll see benefits just from going without eating for 12 hours or more.

Another caveat is that the study did include men and women, but didnt differentiate those results. Gillespie said that women generally dont do as well with this strategy because they tend to be more adaptable to periods of fasting and energy conservation, so it would be interesting to see a study focusing on only women.

Finally, theres the size of the study36 participants is considered a modest sampleand the fact that all of the participants were technically classified as lean with a body mass index in the low 20s. However, Betts said that the results should not dissuade anyone from trying the tactic, especially if theyre willing to play around with it.

I do think that different fasting strategies may have different effects, he said. For example, whether to vary fasting times each day, how you re-feed, how long you fast, and so on.

The bottom line? Eat in a way that works best for you and lines up with your own nutrition and training goals. And, as always, consulting with a sports dietitian or other medical expert is the best way to personalize your diet for best results.

Try 200+ at home workout videos from Mens Health, Womens Health, Prevention, and more on All Out Studio free for 14 days!

Read the original:
Intermittent Fasting May Not Be All It's Hyped to Be - msnNOW

Back-to-school season is just around the corner for many children, and alongside other health concerns parents may be facing with their kids, weight gained throughout the isolating months of COVID-19 could impact a childs overall well-being.

Alexandra Clark, MD, division chief of general pediatrics for Loma Linda University Childrens Health, says pediatric health providers across the nation saw worrisome weight gain in their patients approximately 19 pounds on average during the months of isolation with the pandemic.

We certainly saw our rates of children having a BMI over the 85th percentile continue to rise in the Inland Empire, Clark says. Kids were facing a lot of challenges with the changes to their routine online school, sitting in front of a computer trying to learn, families struggling to balance work themselves and caring for their children, decreased amounts of exercise, and lots of opportunity to snack.

However, while weight is a marker used by many to determine health, Clark encourages parents to focus on their childs wellness, including being heart-healthy and being a healthy weight for their height, not focusing on just a number.

I want us to focus on what we are doing to be healthy together, she says.

Get at least 60 minutes of vigorous physical activity every day

This is a must, Clark says. physical activity should be enough that they feel a little sweaty, their heartbeats a little fast.

Try to think about ways that exercise can be fun, she says. Physical activity doesnt need to be jumping jacks or going on a long run, it can literally be turning on your favorite tunes and racing to clean the house or the childs room or having a family dance off.

It doesnt need to be 60 continuous minutes as long as at least that amount occurs every day.

Make physical activity a family event a hike, swimming together, a way to have fun and bond together as a family, Clark says.

Pay attention to the types of food and portion sizes

Theres a lot of misconception in American culture about what constitutes a portion size, even for adults, but especially for kids, Clark says. Its easy for us to look at the amount of food a restaurant serves and think one should clean the whole plate, but thats actually really excessive as a portion size.

Clark encourages families to use a reputable website, like choosemyplate.gov, that helps families learn what a portion size is per age range of their child.

Fresh fruits and vegetables are extremely important to a childs well-rounded diet, but if fresh options arent accessible, there are frozen alternatives. Additionally, legumes, lentils, and nuts have a long shelf life and can be affordable household staples.

Engage your children in the kitchen

Getting your children to be active participants in being a part of their health journey helps them create lifelong habits, says Clark. Young school age children are more likely to be engaged in eating a variety of foods if they help participate in growing them, she says. Try having a small garden, participating in a community garden or doing some indoor gardening, even if its just herbs or cherry tomatoes.

She recommends having kids prepare food with the family, and being excited when talking to them about trying different things. I always tell young children that as they grew bigger and older so did their tummy, and now it likes things that are different from then they were younger, she says.

Make trying new foods fun-filled and engaging as opposed to seeming like a punishment.

Establish a sleep routine

Having a good sleep schedule is really important for overall wellness, says Clark, especially coming out of the summer months when routines may have been more relaxed. Creating an entire bedtime routine for your child may be most helpful. Set a time when they can expect that all media should be turned off at least 30 to 60 minutes before bedtime. Have a bath or shower, read a book, pick up toys in the living room or play area, or any other activities that will help your child settle in for the night.

Clark says getting the right amount of sleep per the age range of your child is very important a child ages 6-12 should be getting 9 to 12 hours of sleep per 24-hour period and a teenager should be getting approximately eight hours minimally.

We prioritize sleep for their overall wellness, but also for learning, she says. If a child wakes up fatigued, their learning for the rest of the day will be impacted.

Keep up to date with well-child assessments

All our offices are open for in-person care with safety protocols in place. Clark strongly encourages the annual checkups from ages four and on. In between those annual checkups, parents can still have conversations with their provider about any concerns, for example, where their child is at with their health and wellness journey.

If a parent is seeing their child excessively fatigued, clothes are rapidly not fitting from weight gain or weight loss, there is loss of focus, poor sleep patterns, or other concerning symptoms, Clark and her team of general pediatricians want to partner with parents in identifying the issues and getting their child back on track for health and wellness this school year.

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Back to school: kids and weight gain - Loma Linda University Health

Rebel Wilson has revealed that she decided to lose weight after a doctor told her it would enhance her egg quality and increase her chances of conception after the age of 40.

The Australian actor has undergone a major health transformation over the last few years, shedding 4.5st (63lbs) to boost her fertility and improve her overall wellbeing. After committing to a healthier diet and exercise routine at the beginning of 2020, Rebel reached her goal weight of 11.7st (165lb) just before the Christmas holidays.

The Pitch Perfect star has now shared more details on her motivation for slimming down, recounting one particular life-changing conversation she had with her doctor.

"When I was going through and looking into fertility stuff, the doctor was like, 'Well, you'd have a much better chance if you were healthier'," she said on Instagram Live.

"I was actually a bit offended. I thought that even though I was bigger, I was pretty healthy," the lovable comic added. "So that's what started itthat if I lost some excess weight, it would give me a better chance of freezing eggs and having better quality eggs."

With the knowledge that a higher BMI could negatively affect her fertility, Rebel jumped headfirst into her healthier lifestyle.

"At first it wasn't even for myself, it was thinking of a future mini-me and their quality. That's what kick-started it," she added.

The success of her weight loss has been a proud achievement for Rebel, who admits she harbors regrets over postponing the journey for so long.

"Now that I know I can do it, sometimes I feel sad that I didnt do it earlier," she told InStyle in May 2021. Maybe I should have tried when I was 30, not 40. But everybodys journey is different, and its not a race or competition.

(Image credit: (Christopher Willard/ABC via Getty Images))

Rebel's health journey commenced with a stint at Austrian wellness retreat VivaMayr, where she was taught the basic rules of losingand keeping offexcess weight. One crucial takeaway lesson she gained was the power of walking for weight loss, as well as the importance of a fiber-rich food plan for long-term health.

"While there I learned that moderatenot even fast-pacedwalking is the best way for me to lose unnecessary body fat," she told Shape magazine. The luxurious medical clinic also upgraded her eating habits, introducing her to the benefits of a whole foods, plant-based diet. Rebel was placed on a nutritious meal plan of high-alkaline foods, such as vegetables, fresh fish, and sheeps milk yogurt, as well as a complete detox from caffeine, nicotine, and alcohol.

The Hustle star enjoyed the experience so much that she even returned for another stay in November 2020, to "boost my immune system and lose my last two kilos.

"The goal was never to be skinny,"she said. "It was never to fit into a certain dress size. I put in a weight [goal] because I needed some tangible thing."

Read more:
Rebel Wilson reveals wanting to freeze her eggs was the motivation behind her weight loss - Woman & Home

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Melina Jampolis, M.D., is a board-certified physician nutrition specialist. She currently maintains a small private practice in Los Angeles, specializing in nutrition for weight loss, disease prevention and treatment.

In addition to being a Forbes Health Advisory Board member, Dr. Jampolis is the author of several nutrition books. Her most recent, Spice Up, Live Long focuses on the health benefits of herbs and spices.

In a conversation with Forbes Health, Dr. Jampolis shares her thoughts on a number of complex nutrition topics, including the myth of boosting your metabolism, the truth behind intermittent fasting and why you shouldnt eat fat alone.

The concept that you have to eat every three hours to boost your metabolism.

Im a snacker. I dont do well eating big meals. So I do have to eat every few hours. Not to stimulate my metabolism, but to keep my blood sugar and energy levels stable. But thats the reason for it. Equating it to metabolismis something I wish would go to the wayside.

Snacking is important to prevent getting too hungry so that you make poor choices at meals. Thinking that it does something to boost metabolism is really an incorrect interpretation of the science.

ZocDoc helps you find and book top-rated doctors, on demand. Visit them in their offices, or video chat with them from home. Check out the nutritionists in your area.

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That all carbs are bad. That gluten is bad for everybody.

My goal is to make life easier, and just saying everybody should be off gluten and dairy no matter what because it causes leaky gut and inflammation, thats just flat-out wrong. I wish we could be a little more targeted, and not just make blanket statements about cutting nutrients.

Its absolutely legit, but theres a lot of misinformation out there. When we look at fasting, its been done historically in cultures across the world for thousands of years. So, this is nothing new, per se.

Most people are talking about time-restricted eating, which is eating in a six to eight-hour window and then fasting the remainder of the day. This is nuanced, though. Studies have shown that the window is just as important. All of the research has been done from 10 a.m. to 6 p.m. And that really is the rub.

Its easy to skip breakfast. But for a lot of people, its really not that livable to stop eating at 6 p.m. Youre sitting there at the end of the day, youre relaxing, youre watching TVand youre just going to drink chamomile tea? But thats where the research is the most robust.

The [research] actually shows that if youre doing the OMAD (one meal a day), and you have that meal late at night, it actually may be associated with a worsening of cardiometabolic variables, like high blood pressure and high cholesterol, and not as robust with weight loss. I think having your last meal earlier in the day is probably the most important aspect of it.

There is some legitimacy with periods of prolonged fastingbut you can really get some of the same benefits from intense exercise and things like that. Its definitely legit if you do it correctly and it works in your lifestyle.

I am obsessed with the 100-calorie packs of Blue Diamond almonds. There is some research that from a psychological standpoint, having these 100-calorie packs, even for people with compulsive eating disorders, [its] built-in portion control, and its so important.

Whenever Im working with patients to get them to eat better long term, it goes back to making peoples lives easier. Could I be super organized and get a measuring cup and make my own every week? Yes, but Im not that person. I run out the door, Ive got to get the kids to school, [so I just] always have a bag in my purse.

My second favorite snack is called Bada Bean Bada Boom. I am obsessed with the health benefits of beans. I dont eat them as often as I would like in cooking because Im not a good cook, but they have these 100-calorie snacks of dried beans and theyre really crunchy and salty.

I need a little bit of protein and healthy fat in order to really feel full, for satiety. Thats why these portion-controlled, healthy fats or carbs really personally help me manage my weight.

Building in portion control any way you can is favorable. But I will say that one of the concepts I think is one of the most important in nutrition and weight management is the concept of calorie density. Dry, salty snacks like that dont have any water component to them, and I dont think theyre as satiating.

I do think on some level were volume eatersso when you think about a Wheat Thin, when you chew it, it dissolves into nothing. So it doesnt take up a lot of volume in your stomach. For my patients, I would much rather see them doing a 100-calorie pack of Skinny Pop, because popcorn is infused with air, it takes up more volume and it takes longer to eat.

Im always evaluating things and trying to bring in the healthlike popcorn is actually a whole grainwith convenience, livability and the impact on weight management with 70% of the population obese or overweight. A diet is not something you should be temporarily on, it really should be something that is integrated into your daily habits.

I know a lot about nutrition, Ive been studying it obsessively for 20 years. And Ive also kept an open mind throughout my study, so very little surprises me. But I found out the polyphenols in herbs are actually diminished with air drying.

I think its because being constantly exposed to oxygen and oxidative stress may have depleted them. And it doesnt happen with freeze-drying or microwave-drying. So if youre just hanging up the rosemary, it does somewhat diminish the health benefits.

Also, herbs do have a shelf life because of their bioactive compounds. So thats part of the surprise aspect of regular air drying not being effective. If youre opening up spices a lot and theyre exposed to oxygen, theyre going to lose their potency a little bit more quickly and their health benefits.

The concept of energy density, which was pioneered by Barbara Rolls. Do everything you can to integrate more vegetables into your diet. So instead of having a bean salad, you add vegetables to your beans. Anything to add volumeI think psychologically and physiologically itll make it easier to control calories, which we are all eating far too much of.

Its not to say you cant eat fat. You need healthy fat to absorb the fat-soluble nutrients in fruits and vegetables. You need it for satiety. So I dont tell people to cut fat. But never eat fat alone. Always combine it with a lower calorie density food. If you think like that and get in the habit of doing that, you will be more mindlessly able to manage your weight and optimize your health.

The National Institute of Health, starting in 2020, did a 10-year initiative for supporting research in precision nutrition. I think that is critically important for our field. So, [for example] the fact that vitamin D is shown to be effective in this patient population but not this one, it may be because of the genetic variant in the vitamin D receptor or something like that. I think that being able to give more precise recommendations could be a game-changer.

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I really believe that doctors need to play a more important role in administering and guiding their patients from a nutrition standpoint. I think it has to start at the top. Unfortunately, our attempts at introducing more nutrition education in the United States in medical school have not been that successful yet.

Ive been talking about food as medicine for 20 years now; I really believe in it. But I need other doctors to really buy into that to have the trickle-down effect to where it really is an accepted part of medicine, not just nutrition and medicine. They really should be together. Nutrition is at the core of every disease, head to toe, there is a nutritional component to everything. I hope that we can push the needle a little bit to train physicians appropriately so they can oversee this growth.

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The Pulse: Intermittent Fasting, Caloric Density And More With Melina Jampolis, M.D. - Forbes

You've probably heard of an air fryer. In fact, you probably have friends who are obsessed with theirs. The air fryer has exploded in popularity in the last few years with the promise of perfectly fried food using very little to no oil.

There are so many reasons home cooks love air fryers: They cook food quickly, make great gifts, are easy and safe to use and so much more.

Let's take a look under the hood and get the lowdown on air fryers.

Quick tip:We tested several different air fryers to determine which ones performed the best. Read our guide to the best air fryers.

Hot air circulates to create the Maillard reaction. Cavan Images/Getty Images

Contrary to its name, an air fryer doesn't actually "fry."

"It's a mini-convection oven that cooks food by circulating hot air around it with a fan. This way, food is cooked by convection, which means it can approach the crispiness of fried food while using far less oil. But the intense hot air is also ideal for roasting and even allows you to prepare dishes you might otherwise cook on the grill," says Dan Zuccarello, Executive Food Editor for Cookbooks at America's Test Kitchen.

In practice, what this means is achieving the Maillard reaction from hot air rather than hot oil. The Maillard reaction is what causes food to turn brown and crispy. It's the result of heating sugar and proteins, which is how steaks get that wonderful sear, chips become crisp, and pastries achieve their beautiful golden brown.

In an air fryer, food sits in a perforated or wire basket which ensures all sides of the food make contact with the hot circulating air, cooking it both thoroughly and quickly and crisping along the way.

You'll still need a little oil that's what the air heats to create the browning. And while you won't get the same level of deep golden brown as you would in a deep fryer , you do get the advantage of quickly cooked food with much less oil and fat hitching a ride.

Extra large models can handle a whole chicken. THEGIFT777/Getty Images

The no-fuss factor is key. Air frying doesn't need constant babysitting since it is set to a timer, has regulated temperature, and automated shut-off. At most, you may need to flip your food halfway through its cooking time or check on things as they approach doneness.

It's a huge time saver. Air fryers been a hit for busy parents (or anyone, really) or for those nights where you don't want to turn the stove or oven on. You can skip heating up your butter or oil altogether.

Food also cooks faster in the air fryer thanks to the compact size and hot air circulation. Because every minute counts in the kitchen when you are short on time.

"The ability to crisp up a batch of chicken nuggets or a couple hand pies, or roast carrots, without embarking on a cooking project makes this a lifesaver for busy parents. We found that we could even create make-ahead freezer simple meals that could be crisped in the air fryer on a moment's notice," says Zuccarello.

Cleaning up is super easy. "The enclosed basket of an air fryer also translates to a clean kitchen no splattering oil or multiple dirty pots and pans. The baskets are simple to clean: Most are nonstick and dishwasher safe," says Zuccarello.

Hardy veggies hold up better than leafy greens. LauriPatterson/Getty Images

When it comes to what you can cook in an air fryer, the possibilities are (almost) endless. But there are certain things that will turn out great and other things better cooked by other methods. These types of foods will turn out great in an air fryer:

But there are a few things you may want to steer clear of cooking in an air fryer.

"I'd say don't try to cook anything that needs a lot of liquid to cook, such as uncooked rice. Avoid anything that uses a wet batter that you normally deep fry, like tempura batter, as it will just make a mess," says Michelin star-trained chef Jason Lloyd.

Also shy away from anything that needs to be cooked low and slow, like tough, fatty cuts of meat (think pot roast), shares blogger Laura Miner of Cook at Home Mom.

Ditto to leafy greens (they will dry out), cheese without a base like bread, or things that require soaking, braising, or water absorption.

Using an air fryer instead of deep-frying lowers the calorie count of that food and reduces fat intake, which can reduce the risk of developing heart disease , says nutritionist Sandy Younan Brikho, MDA, RDN.

Because little to no oil is used (as opposed to deep frying foods) the food you cook doesn't absorb as much fat. Weight loss can be a result because of the decreased fat intake and decreased calorie intake, but not everything you cook in an air fryer will be low-calorie.

Air fryers use convection heat hot air quickly circulated by a fan to achieve crisp food quickly and with very little oil. They're most well-known as a lower-calorie alternative to deep frying, but they're also wonderful for roasting, reheating leftovers, and getting dinner on the table quickly.

See the rest here:
How an air fryer uses convection to create that crispy crunch - Insider

If youre a manga fan or a fitness enthusiast plugged in to the latest workout trends, you may have heard about the One Punch Man workout.

The workout originates from the Japanese superhero franchise One-Punch Man by the pseudonymous manga artist ONE. Its popular among fans of the series, in part due to online influencers attempting to follow the routine for 30 days to several years.

This article breaks down everything you need to know about the One Punch Man workout, including its origin, structure, risks, benefits, and effectiveness.

As mentioned, the One Punch Man workout comes from the manga and subsequent anime series of the same name.

The series revolves around the fictional superhero Saitama, known as the One-Punch Man. Saitama is incredibly strong and can defeat any opponent with a single punch. In fact, Saitama plays a pivotal role in the series ongoing conflict between monsters and superheroes.

Saitama claims to have developed his strength by following the One Punch Man workout, which consists of 100 situps, 100 pushups, 100 squats, and a 6.2-mile (10-km) run.

After following the workout for 3 years, Saitama loses his hair but develops his one-punch knockout power, which ultimately allows him to defeat the monsters.

Thus was born the One Punch Man workout.

The One Punch Man workout originates from the manga series by the same name. In the story, following the workout daily for 3 years enables the main character to defeat any opponent with a single punch.

Heres a brief summary of the pros and cons of the workout:

Following the One Punch Man workout as described in the book is fairly straightforward at least in theory. Simply perform 100 situps, pushups, and bodyweight squats and a 6.2-mile (10-km) run every day.

The following breaks down the technique for each bodyweight movement:

Situps are a classic bodyweight core exercise that primarily trains your abdominal muscles and hip flexors.

To perform situps:

Pushups are a bodyweight exercise that engages your chest, shoulders, and core.

To perform pushups:

Bodyweight squats are a lower body exercise that primarily targets your glutes and quadriceps, with some activation in your calves and hamstrings.

To perform bodyweight squats:

The full workout calls for 100 repetitions of each movement, performed using proper technique, followed by a 6.2-mile (10-km) run.

In theory, youre encouraged to perform the workout without much rest. Yet in practice, you may need to rest occasionally during the 100 reps, as well as between exercises.

The full One Punch Man workout involves 100 situps, pushups, and squats followed by a 6.2-mile (10-km) run. All reps should be performed with proper technique.

The benefits of the workout include muscular strength and cardiovascular fitness improvements.

The following are research-backed benefits of performing the bodyweight movements used in the One Punch Man workout (1, 2, 3):

Running is the final component of the One Punch Man workout. Ample research suggests that running regularly improves your fitness.

The following are general research-proven benefits of running regularly for fitness (4, 5):

The benefits are largely dependent on the duration of the exercise, with longer runs associated with greater improvements in health.

The bodyweight movements and running in the One Punch Man workout can provide an array of positive effects on health and fitness.

Assuming you follow the One Punch Man program as originally designed, you will primarily work the following muscles:

Performing the One Punch Man workout as described trains many muscles in your upper and lower body.

Although there are some research-backed benefits to the exercises included in the One Punch Man workout, there are also risks worth discussing.

The first major issue is the excessive volume.

If youre not already in shape for this level of workout, performing the high number of repetitions will be difficult. In fact, unless you have experience with calisthenics and are already in shape, youre unlikely to be physically able to perform every rep with proper technique.

Using poor technique on movements like pushups and squats places undue stress on your joints and may cause both acute and overuse injuries.

When it comes to running, 6.2 miles (10 km) is a long distance, particularly if youre not already a proficient runner.

Although you might be able to force out that grueling distance without running training, youll be risking injury since your joints and muscles arent conditioned for that volume of running.

On top of the excessive volume in each workout, youre encouraged to follow the program every day.

Its highly unlikely that you can go from deconditioned to performing this workout every day without seriously risking an overuse injury, a poor technique injury, or under-recovery issues.

Regardless of your exercise regimen, one or more weekly rest days are always a good idea.

Using situps as the only core training exercise in a calisthenics program is not in line with the latest research on effective core training.

In general, a large body of research recommends that strength and conditioning professionals focus on compound multijoint exercises for maximal functional core training (6).

Further, a recent study on the benefits of core training utilized a combination of different exercises not including situps to develop functional core strength and improve trunk stability. Trunk stability is the ultimate goal of core training (7).

The study concluded that the core can and should be trained through many movements that target the overall musculature. Situps alone are not a comprehensive core training program.

Additionally, although many people can safely do situps, research suggests that situps can cause or worsen low back pain in susceptible individuals. This means this exercise especially 100 reps of it isnt appropriate for everyone (8).

The One Punch Man workout promotes excessive exercise volume for beginners and can easily lead to injuries from overuse or poor technique. Additionally, situps are not a safe exercise for individuals prone to low back pain.

Although the original One Punch Man workout is an incredibly challenging routine, from a comprehensive fitness standpoint, it leaves a lot to be desired.

The biggest issue is that the workout includes only a few of the key movement patterns needed for a comprehensive fitness program:

The following movement patterns are neglected:

The One Punch Man workout also neglects training of different movement speeds and resistance levels.

Assuming you can complete a full One Punch Man workout, you will primarily train your muscular endurance through bodyweight exercises and your aerobic endurance through running.

The following athletic components are neglected due to the limited use of different movement speeds, limited exercise types, and lack of external resistance:

Although muscular endurance and aerobic endurance are not bad things to work on, they are far from a complete set of athletic skills.

The One Punch Man workout is not a balanced workout routine due to neglected movement patterns and a lack of comprehensive athletic training.

The central claim of the One Punch Man workout is that it gave Saitama the power to defeat any opponent with just a single punch.

While this account is obviously fiction, you might be wondering whether the workout increases your punching power.

The answer is that it depends.

Punching is a specific athletic skill that involves striking with a closed fist. The punching movement depends on rotation and explosion from your feet, hips, and shoulders transferred into the forceful impact of your fist into a target.

For a powerful punch, proper coordination among all the muscles involved is far more important than the strength of any single muscle. So, if you already have an excellent punching technique, strengthening your muscles might improve the maximum power of your punch.

Still, without proper punching technique, additional strength likely wont drastically improve the power of your punch.

If your goal is to develop a powerful punch, youre better off incorporating boxing training into your workout routine as opposed to only doing bodyweight movements and running.

While boxers, kickboxers, and MMA fighters include variations of situps, pushups, squats, and running into their training programs, the actual sporting technique within each martial art is the primary driver of their ability to hit hard with each punch.

The One Punch Man workout is not effective on its own for improving punching power. However, if you already have a good punching technique, it may offer some benefits.

If you still want to do the workout, you may be better off approaching it as a challenge rather than an effective workout routine in its own right.

Building up to the full routine will certainly offer some physical benefits, such as improving your running endurance and training certain muscles.

However, the workout isnt optimal on its own for the long-term progression required for true development of strength, athletic ability, and punching power.

Nevertheless, theres nothing wrong with setting the goal of completing the One Punch Man workout. Just think of it more as a challenge like running a marathon or competing in a sports event than a long-term proper training program.

If you aspire to complete a One Punch Man training program, your best bet is to start with a fraction of the overall workout and build up to the full session.

Start with 1020% of the volume and slowly work your way up to the full training program. For example, you could start with 10 reps of situps, pushups, and squats followed by a 0.62-mile (1-km) run.

Depending on how you feel, you can then add 5 additional reps and 0.3 miles (0.5 km) at the end of each week and build up to the full workout.

Keep in mind that its better to do fewer reps with proper form to protect your body from injury than to go too hard too soon and potentially hurt yourself.

Additionally, consider taking 23 weekly rest days and mix up your training program after a few weeks.

Finally, if situps cause or worsen low back pain, switch them out for another core exercise such as bird dogs or skip them altogether.

Its best to think of this workout as a challenge rather than a comprehensive fitness program. Unless youre already in good physical shape, the daily exercise volume can be unattainable. Start slowly, focus on proper technique, and take rest days.

The One Punch Man workout is an intense routine inspired by the Japanese manga and anime series of the same name.

It consists of 100 situps, pushups, and squats followed by a 6.2-mile (10-km) run. In the fictional story, the character Saitama performed this routine for 3 years, ultimately developing the strength to defeat any opponent with a single punch.

Although the routine is physically challenging and trains a variety of muscles, its not an optimal workout program.

The initial volume is too high for most beginners, and the limited movements and athletic components mean it isnt a comprehensive program for long-term fitness development.

Plus, without specific training in punching sports like boxing or kickboxing, you wont significantly increase the power of your punches.

Nevertheless, if youre a fan of the series or just looking for a physical challenge, working toward doing the full One Punch Man program is an acceptable goal just be sure to start slowly and build up to the full workout.

Ultimately, any single workout program will need to be switched out for other programs with time if you want to develop lifelong fitness.

Read the rest here:
One Punch Man Workout: What It Is, Benefits, and Risks - Healthline

Obesity rates in the U.S. have risen over the last few decades and so have the myths and misconceptions about the condition. People online as well as mass media often advocate beliefs that lack supporting data, further entrenching misconceptions about f the obesity epidemic in the country.

To compile a list of 16 common obesity myths, 24/7 Tempo reviewed more than a dozen medical sources as well as information from the Centers for Disease Control and Prevention, National Institutes of Health, and other organizations that focus on health.

The causes of obesity are complex and cannot be explained solely by calories in and calories out, or by diet and exercise alone. Many programs treating obesity focus on physical activity and instilling healthy eating habits, therefore ignoring other possible contributors to excess body weight.

Much has been written about obesity and perhaps even more about metabolism, which often undeservedly gets the blame for obesity. Its hard to separate fact from fiction. These are the 17 biggest myths about boosting metabolism that just wont go away.

Click here for 16 common myths about obesity that need to go away.

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Everything You Know About Obesity Is Wrong - 24/7 Wall St.