Diets dont have to be complicated. It is all about right nutrition in the right amount at the right time, write Sapna Puri & Arpana Mehra, as they share tips to staying healthy with proper diet and exercise

With the second big wave of Covid-19 hitting big and swamping the country, the focus on proper food and fitness while staying at home has become even greater. What you eat, eventually revs your metabolism and strengthens your immune system and how you direct your body to move via exercise ensures that you do not accumlate weight due to inactivity and stay fit. While most is common knowledge, we have put together some pointers that will work as a guide to your good health.

Common Food Issues

Most people deal with cravings and food addiction. Its impact on daily life results in yo yo weight gain. If you can reduce your cravings, you can easily solve any obesity-related problems. To deal with cravings, plan meals ahead and keep healthy snacks, like dates, figs, melons, grapes, citrus, berries, raw honey, and smoothies with coconut water, handy. These foods work really well when you feel the need for a sugar fix or caffeine. If you are insulin sensitive, eating cucumber slices or leafy greens along with your fruit (or a green smoothie) will help you avoid the highs or lows.

Weight Loss on your mind

Introduce intermittent fasting and fasted work outs to your routine for good results. Be patient with yourself as the whole process is slow and can take at least four weeks to show results. Narrowing your feeding window is incredible for brain health and weight loss. The meals that you can skip or replace during intermittent fasting are breakfast or dinner. It is best to avoid snacking when fasting other than water. Instead, you can add a squeeze of lemon, have unsweetened coffee (with upto one table spoon of organic cream), unsweetened tea, coconut or MCT oil. Some tips to follow while practicing intermittent fasting are:

Dopamine foods

The first step while planning your diet should be to add some of the dopamine-boosting foods. These foods include, fish, lamb, chicken, cheese, almonds, bell peppers, sesame seeds, spinach, sprouts, broccoli, pineapple, papaya, guava, kale, berries, oranges, lentils, kidney beans etc. With these foods youll be nourishing your mind as well as adding energy-inducing foods to your intake.

Fibre: The Secret Ingredient

Foods rich in fibre reduce risk of heart disease, diabetes, and cancer. Fibre is also a key ingredient for losing weight without feeling hungry. Fibre makes you feel full, because it swells in your stomach when it absorbs liquid. Soluble fibre helps the body eliminate fats and lower cholesterol, giving you a steady supply of energy. Some good sources of soluble fiber are Oats, Phyllium husk, and fruits such as kiwi, cherries, and dried figs.

Stress Free Life

Filling our lives with peace also has a direct effect on good health and weight. Lack of peace increases the stress hormone, Cortisol, in the brain, which tells the body to store fat in the belly. Practices such as meditation, yoga, prayer, listening to music or playing with pets, and enjoying your food help bring peace into your life.

When we stay healthy and vibrant, age does not matter. With a healthy lifestyle and positive outlook aging is but a universal phenomenon. Most longevity diets are based on foods eaten in places having the most centenarians. Most diet advice attributes to eating more fresh vegetables, legumes, whole grains and consuming less meat, dairy products, processed foods, and sugar. We all know this in principle, but the real challenge comes in application. Lets make the right choice.

Control your consumption of animal protein. Processed red meats are exceptionally harmful. From the energy point of view, when we substitute animal protein with more plant protein, there isnt a single amino that cant be obtained by consuming plant-based protein sources. Amino acids are the building blocks for every protein in the human body but consuming too many animal proteins (as meat contains all nine essential amino acids) doesnt come without a cost. On the other hand plant proteins contain decent levels of amino acids, enough to keep us going with reduced blood glucose levels, significantly lower rates of cardiovascular disease and cancers and increased lifespan.

Fitness Goals

Beginning of the year is usually a good time for setting goals and committing to new things, particularly health and fitness goals, it is never too late. All you need to do is to stick to your goals and choose the ones that you can work on gradually. Simply put: When you fight against your body, its going to fight back. Cravings, fatigue, and a scale that wont budge are all signs of your body rebelling. Your body is your home, your anchor. Start to treat it that way. Its totally okay to want to change your body. Whether its weight loss, getting stronger, gaining weight, you need to include your body in what ever fitness programme you choose. Take sometime to write down one or more goals that are truly for you and only you. For instance, you could pen:

Benefits of exercising

How much our muscles influence our psychological and brain health is unbelievable. Science shows that when you move your body, your muscles release chemicals known as myokines into your blood stream that improve your mood, reduce anxiety and depression, and make your brain more resilient to stress. We call them Hope Molecules. Regular exercise changes your brain over time and maintains brain health. Studies show that after six weeks of activity, we see functional and structural changes in the brains reward system that are similar to what you see from the most advance treatments for depression.

Changing Scenario

With everyone avoiding their local gyms due to Covid-19 concerns, its only natural that so many new At Home stationary bikes have come up in the market. Interest in cycling has seen a major spike since the start of the pandemic. It is one of the best forms of cardio you can do especially long term. Cycling is non-weight bearing, so it reduces the risk of injuries due to wear and tear on your joints, particularly your knees. On an average, a thirty minutes cycling session can help you burn any where between 200-450 calories, if not more, depending on your weight and speed.

Yoga

Yoga helps you find peace, no matter how crazy life is. When your stress fest is in full force, sleep and breathing become more difficult, which in turn creates more anxiety. Naturally, we prescribe yoga as the fix. The alternate nostril breathing (Nadi Shodhana Pranayam) can ease anxiety and calm a busy brain.

Cat/Cow, technically two poses, one is not often done without the other to counter. Its repetitions relieve any abdominal cramping caused by anxiety, making it a great pose to help with PMS cramps too.

Legs up the wall allows your nervous system to chill, reroutes circulation, grounds you, and brings you back to the present.

Headstand increases the circulation of blood and oxygen to the brain, calming the mind. Whether you are out running or in doing reps, its shifting your outlook.

Dancing

A single set of exercise can elicit mood improvement. And what gets you in a better mood than dancing? A study in the Journal of Sports & Exercise Psychology found that highly active people were more optimistic than those who do little to no activity, and they felt much more positive about their physical abilities.

Whether you are looking to shake up your at-home fitness routine or want to try a workout that doesnt feel like a workout, the African Dance workout founded over two decades ago, has gone viral during the corona virus pandemic and for good reason, because its fun too. If you usually avoid dance workouts because youre worried about keeping in step or dont think you have much rhythm, African dances joyful method will quickly change your mind. Plus, the fact that youre moving and grooving from the comfort of your own living room means you truly have no reason to fret if you miss a move or have trouble keeping up.

To add icing to the fitness cake, encourage yourself to discover Pilates and experience the amazing mind and body benefits. The workouts use mat-based Pilates, and are designed to build core strength and mobility while improving muscle definition and posture. A strong core is a foundation for a strong body.

Strength Training

One way to attain the goal to get biologically younger is to make sure that the maximum amount of oxygen your body uses per minute, typically stays stable until age 35 or 40. To really prevent decline in it, the body needs to be pushed close to its peak performance, usually once or twice a week. Add HIIT, sprintervals, fast paced circuits to your regular weekly cardio. One also needs to build strength. The average adult loses 3 to 8 percent of muscle each decade after age thirty. However, studies have shown that women in their 50s and 60s who did a full body strength work out twice a week effectively made their bodies 15 to 20 years younger in one year.

So which ever way you inspire yourself, make sure to eat consciously and exercise regulary. Most important, stay happy and love yourself.

Puri is a Diet Coach and Mehrais a Lifestyle Change Practitioner.Together, they run Calorie Conscious

Read more here:
The simple guide to good health - Daily Pioneer

When trying to reduce your risk of obesity-related diseases such as cardiovascular disease or type 2 diabetes, monitoring changes in your weight seems like a good way to track progress.

But while stepping on a bathroom scale every day is easy, it may not provide the best snapshot of the health risks that come from carrying excess fat, in particular weight around the abdomen.

Instead, a group of experts recommends measuring waist circumference, alongside body mass index (BMI) a combination of height and weight as a way to identify people with a higher risk of cardiovascular disease.

Recent data highlight abdominal obesity, as determined by waist circumference, as a cardiovascular disease risk marker that is independent of body mass index, they wrote in a new scientific statement from the American Heart Association

The authors also called for doctors to routinely measure patients waist circumference, which may be especially helpful for patients trying to lose weight.

Patients should have their BMI and [waist circumference] measured not only for the initial assessment of the degree of overweight and obesity, wrote the authors, but also as a guide to the efficacy of weight loss treatment.

Some clinical guidelines already call for physicians to measure waist circumference alongside BMI to identify patients most at risk from being overweight or having obesity.

But Robert Ross, PhD, an obesity researcher at Queens University in Kingston, Ontario, Canada, says more needs to be done to ensure that waist circumference is measured routinely like other vital signs.

We measure blood pressure on all patients, he said. Waist circumference is no harder to measure than blood pressure. Why cant we take another 2 minutes and measure their waist?

The need for measuring waist circumference in the clinic stems in part from the limitations of BMI.

For example, weightlifters with very low body fat are sometimes misclassified as overweight or obese when using BMI because they have a high amount of muscle mass for their height.

For other groups, BMI provides a relatively clear picture of a persons overall body fat, but it doesnt show where the fat is located which can affect a persons health risks.

People who carry a lot of weight around their abdomen an apple-shaped body have a higher risk of heart disease, type 2 diabetes, and premature death.

These health risks are lower for pear-shaped individuals, those who carry more weight around their hips and thighs.

Premenopausal women tend to accumulate excess adiposity, or weight, in the lower body, said Ross, which, with respect to health risks, tends to be more benign.

Using BMI along with waist circumference helps doctors differentiate between these two body shapes.

In addition, using BMI alone may not capture the health risks for older adults.

As people age, they tend to lose muscle mass, but they may also gain weight around the abdomen. So, even if their overall weight and BMI stays the same, they may shift toward a body shape associated with higher health risks.

Measuring waist circumference would capture the shift in fat distribution.

Several studies have looked at the link between waist circumference and diseases such as heart disease and diabetes.

Ross and his colleagues discuss many of these in a recent paper published in the journal Nature Reviews Endocrinology.

One of these studies found a strong connection between waist circumference and the risk of dying prematurely, regardless of BMI.

For each one of the BMI units, as the waist circumference goes up, mortality risk goes up substantially, said Ross, who was not involved in the study.

This was true even when researchers considered factors such as peoples smoking status, alcohol consumption, and physical activity.

In addition to estimating a persons health risks, waist circumference can be used to track a persons progress when they begin exercising regularly or improve their diet something measuring weight alone might miss.

Well hear from participants in our randomized trials all the time: You know, the bathroom scale isnt cooperating, but my dress fits better, my pants fit better, said Ross.

This change in waist size is not only a good indicator of improvements in health, it can also help people stay motivated.

Instead of people feeling that they have failed in their attempts to address obesity, they are empowered, said Ross. Even though the bathroom scale may not be going down, or may not be cooperating as they had hoped, these other measures are improving.

Read more from the original source:
Your Waist Size Is a Clue to Your Heart Disease Risk - Healthline

Protein keeps you full for longer and reduces hunger pangs

One of the most popular macronutrients that you are suggested to when trying to lose weight is protein. This is not surprising given that they are the building blocks of tissue. Protein also plays an important role in building your muscles and keeps you full for longer. With all these benefits, it is quite possible to get carried away and follow a diet that has a little too much protein. Overconsumption of protein can impact your health and lead to some side effects. Too much protein intake can lead to calories accumulation, and jeopardise your weight loss plans. To prevent this, here are some common mistakes that you should avoid when on a high protein diet.

Make sure you consume proteins from lean sources. This includes protein such as fish, chicken and white-meat poultry. On the other hand, lamb, bacon and pork should be avoided so that you don't go overboard with your intake.

Weight loss: Choose the right kind of protein as per your goalsPhoto Credit: iStock

Just because you are on a protein diet, does not mean you should completely avoid eating carbohydrates. Carbohydrates, in a limited quantity, is necessary for overall good health and energy.

Also read: Signs of protein deficiency

It is important to include protein-rich food in all your meals so that you divide the consumption into smaller quantities through the course of the day. Consuming protein at regular intervals instead of eating it in bulk will do you good. For snacks or smaller meals, nuts, eggs or protein-rich milkshakes are good options to start with.

Also read: Vegan protein sources

Add protein to each meal in right quantityPhoto Credit: iStock

When on a high-protein diet, one has to stay amply hydrated. Proper water consumption also helps deal with constipation issues, which may occur while following this type of diet. Besides, water is filling and automatically helps you eat less.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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High Protein Diet For Weight Loss: Avoid These Common Mistakes For Effective Results - NDTV

While certain diets are lauded for their dramatic weight loss effects, that doesn't necessarily mean they're good for your heart health. With 1 in every 4 deaths in the U.S. attributable to heart disease, the need to take care of your cardiovascular system through diet and lifestyle habits is critical.

Here,Dr. Elizabeth Klodas, MD, FACC, cardiologist, and founder of Step One Foods, addresses three popular weight-loss diets that could be detrimental to your heart. In conclusion, she shares which diet is the best for both your heart and overall health. Before you go, don't miss 15 Underrated Weight Loss Tips That Actually Work.

The keto diet, and even the paleo and Atkins diets, fall under the same category of diets, according to Klodas. They're all high in animal protein and fat but low in carbohydrates.

There are a few points of concern here with these types of diets. First, low-carb diets have been shown to impair vascular function, meaning the arteries can't dilate properly, resulting in insufficient blood flow to the heart, the cardiologist says.

In addition, routine consumption of foods that are high in saturated fat (think bacon, butter, and cheese) can ultimately lead to high LDL (harmful) cholesterol levelsa known marker of increased heart event risk.

"I've seen especially large increases in LDL in patients following keto," she says, adding that several studies have indicated that those who follow the keto diet experience a 35% increase in their LDL levels on average.

"Not everyone has this response," she adds. "But if you are on this diet, you should have a cholesterol test."

The Medifast diet has been around since the '80s, and while this carbohydrate-controlled, low-fat diet is known to help you drop weight fast, it may not be good for your heart. With more than 40 portion-controlled and fortified meals to choose from, this calorie-restrictive diet is marketed toward people who need to lose a lot of weight and don't have time to cook or prepare their own meals.

While this may sound appealing to many, Klodas warns that a whole day's worth of meals and snacks could cause you to consume three times the recommended amount of protein.Not to mention, the meals are heavily processed.

"Medifast meals are more chemistry than food with high levels of fortification," she says, adding that the diet also isn't sustainable. "Drastic dietary change may be good for initial weight loss, but deprivations and cravings remain. Nearly every patient I've ever seen who has tried drastic dietary changes like this gains all their weight back."

Referred to as "yo-yo dieting," significant fluctuations in weight can double your risk of heart disease, Klodas says.

Similar to the Medifast diet, the Nutrisystem diet largely consists of prepackaged, frozen meals, which can cost up to $400 a month (excluding the additional groceries you may need to prepare some of the food yourself). Klodas says the ingredient profiles of many of Nutrisystem's prepackaged meals should be subject to skepticism, since they're laden with additives, preservatives, and artificial flavors.

"There's simply more to health than just losing weight," she says. "It's not only the quantity of food that mattersquality is vitally important, too."

Klodas isn't the only health expert who thinks the Mediterranean diet is great for your heart. In fact, it was the top diet in U.S. News' ranking of the best diets for overall health this year, which is created by a panel of registered dietitians, physicians, and preventive medicine specialists (just to name a few). The Mediterranean diet emphasizes whole foods, primarily fresh fruits and vegetables, legumes, and lean protein selections like fish.

And unlike these other diets, this way of eating is considered a lifestyle rather than a quick way to lose weight. "A diet high in fresh fruits and vegetables that limits sodium can be as effective as a drug in lowering blood pressure," Klodas says.

Overall, Klodas recommends avoiding diets in general, as many of them aren't sustainable.

"My biggest message is that you don't have to be perfect, you just have to be better," the cardiologist says, adding that the lifestyle changes you make today need to be something you can sustainunlike those associated with crash dieting.

"Small changes, if they are the right changes, can make a huge difference in health," Klodas says. "And when you eat for heart health, you're also supporting everything else, including weight loss."

For more, be sure to check out the14 Best Diets For Weight Loss in 2021, According to Experts.

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These Popular Weight Loss Diets Are Bad For Your Heart, Says Cardiologist | Eat This Not That - Eat This, Not That

Chronic obstructive pulmonary disease (COPD) refers to a group of diseases that cause blocked airways and breathing problems. However, it can also cause weight loss for several different reasons.

The Centers for Disease Control and Prevention (CDC) state that COPD is the fourth leading cause of death in the United States.

Symptoms of COPD include chronic cough, chronic phlegm, and shortness of breath.

However, about 2540% of people living with COPD experience weight loss. This weight reduction can lead to muscle loss and a decline in quality of life.

People who have COPD can take steps to prevent weight loss. This article will explain the relationship between COPD and weight loss and offer tips to help people with COPD manage their weight.

When a person loses weight due to COPD, doctors refer to it as COPD wasting.

COPD wasting means the person is losing muscle mass, which can cause weight loss and reduced function.

The COPD Foundation states that loss of appetite is the most common cause of weight loss for people with COPD.

The loss of appetite can be the result of difficulty breathing. People with COPD have also reported other factors that have affected their appetite, including:

The COPD Foundation say that lack of appetite can result in an unhealthy cycle:

Learn more about malnutrition here.

People with COPD also have to work harder to breathe, which increases their metabolic rate. The combined effect can cause unwanted weight loss.

A person living with COPD needs about 430720 extra calories a day to accommodate for the extra work it takes to breathe.

Learn about metabolism-boosting foods here.

The American Lung Association also states that people living with COPD are more likely to develop depression and anxiety than people without the condition.

According to the American Psychiatric Association, depression can lead to weight loss as well, which means a person living with both COPD and depression may experience unwanted weight loss for this reason, too.

Any person experiencing mental health challenges may benefit from seeking help from their doctor or mental health specialists.

Learn about the types of mental health resources available here.

In a 2016 study, researchers found that the severity of a persons COPD affects their weight loss.

Their results indicate that only severe cases of COPD lead to a person being underweight.

If a person has a milder case of COPD, they are more likely to be overweight.

Learn more about COPD and diet here.

As with any sudden weight loss, there are several possible health complications.

One concern of being underweight and not eating enough is nutritional deficiency.

In a 2015 study, researchers found that nutritional therapy may be an effective treatment tool.

With proper nutrition, a persons overall prognosis and quality of life can improve.

Learn about nutrition and the role of a nutritionist here.

Not getting enough calories and nutrients may also lead to muscle atrophy, which is the loss of muscle tissue.

When muscle atrophy occurs, it can make everyday tasks more difficult.

A 2018 study showed that muscle atrophy in people with COPD could affect a persons quality of life and their prognosis.

Learn about other conditions that cause muscle atrophy here.

A person living with COPD who has experienced weight loss can take steps to help maintain or gain weight.

The COPD Foundation recommends a person eat a balanced diet that includes whole, unprocessed foods low in cholesterol, salt, saturated fats, trans fats, or added sugars.

Learn tips on gaining weight safely here.

People who need to gain weight need to add more calories to their diet in a balanced manner.

Below are some tips to increase calorie intake. :

Learn about 19 foods to gain weight safely here.

The American Lung Association provides some guides to help make eating and weight gain a bit easier. In addition to recommending a balanced diet, they suggest a person:

A person should talk with their doctor or treatment team if they struggle to maintain their weight.

Doctors may help the person come up with additional strategies to help them get more calories and maintain a higher quality of life.

Learn about what and what not to do to gain weight.

A person living with COPD may find that maintaining a moderate weight is difficult.

A person needs to work with their treatment team to figure out the best strategies to help them maintain and, if necessary, gain weight.

Maintaining good nutrition can help a person maintain a higher quality of life and help prevent comorbidities and death.

A person living with COPD may experience weight loss as their condition worsens.

Weight loss is often the result of a loss of appetite. A person with COPD also uses up more energy to breathe.

However, depression and other factors can also contribute to weight loss.

A person should eat a balanced diet, add higher-calorie foods as needed, and work with their treatment team on strategies to maintain or regain their weight.

Maintaining weight can help a person feel like they have more energy, prevent complications, and improve their overall prognosis.

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COPD and weight loss: Maintaining a healthy weight, risks, and more - Medical News Today

Losing weight is rarely easyyou need to find the mix of eating and lifestyle habits that are best for you. That said, there are some universal tips to follow and many of them aren't the ones you think you should be following.

"We've been so programmed to think that improved health is dependent on restricting calories, cutting out food groups, and eating less palatable mealslike grilled chicken salad for lunch and dinner every day," says Laura Burak, MS, RD, author of Slim Down with Smoothies. "Or that we need to buy a diet program made up of pouches of powder, processed snacks, and frozen meals."

For starters, those unappetizing and costly efforts can't be sustained. "Ideally, something that's done today for weight loss should be doable for the long term," says certified health and wellness coach Alisa Bloom, MPH, RDN, CHWC, ACLM.

So, if you want to lose unhealthy excess weight, try following these sane, science-backed suggestions from top dietitians and health experts. And for even more weight loss tips, check out our list of 15 Underrated Weight Loss Tips That Actually Work.

Though it may sound counterintuitive, Burak's number one rule for weight loss success is: Don't think about it.

"Weight loss is often front and center asthe goal, which is why we stop and start diets so often," says Burak. "But the truth is, learning about nutrition, your individual medical and psychological history, rewiring your mindset, and focusing on yourself as a whole, will naturally lead to healthy, appropriate weight loss that does not just come right back."

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

There is not a one-size-fits-all solution for losing weight.

"Each person's particular preferences, dislikes, and manner of eating food are formed from the days they began eating solid foods. We cannot undo these habits overnight," says Robin Barrie Kaiden, MS, RD, CDN, and personal trainer.

There are so many factors at playmedical history, genetics, age, lifestyle, and more.

"Food is tied so tightly to our psyche, culture, and socialization, it takes a personalized approach to establish effective and lasting habits," says Nina Dahan, MS, RD.

Some people do well with a so-called "cheat day," while others go off the rails if they stray from cleaner eating. Likewise, the keto diet could be a game-changer for your neighbor but set you up for failure if it means you have to miss pizza and wine night, or if you don't have the energy to work out when you eat so few carbs. Experiment with tweaking things to find an effective formula for you.

Do cheat days actually work? Here's Why It's OK to Have a Cheat Day, According to Registered Dietitians.

The idea of tracking calories is so 2005, but some people still do it. Instead, focus on the quality of the foods you eat.

"Eating nutritious whole foodsinstead of restrictingis how you get healthier," says Burak. "Think about a small order of French fries that is 500 calories versus a turkey avocado sandwich on whole-grain bread with a salad that is 500 calories. The difference in volume and nutrition speaks for itself."

When you eat nutritious, satisfying meals, you aren't apt to reopen the fridge an hour later like you would if you ate, say, a sugary power bar that only has 200 calories.

Here's How to Lose Weight Without Counting Calories.

Did you know your gut microbiome is home to roughly 100 trillion good (and bad) bacteria? When your good bacteria are thriving, everything else functions well, too. But when the balance tips and the bad bacteria start to overpopulate (often due to a poor diet), "it boosts gut permeability and results in what's referred to as a 'leaky gut,'" says functional medicine pioneer Frank Lipman, MD.

This means that bacteria, food, and waste can slip through the intestinal wall, get into the bloodstream and trigger inflammation throughout the body.

"This inflammation produces weight gain, as well as many other symptoms, including the gas, bloating, reflux, acne, and hormonal issues that bring so many patients to my door," says Lipman.

The good news? Research shows that your gut microbiome can change within two to four days of eating right. Incorporate these gut-boosting foodsincluding lots of fermented foodsinto your diet today and start feeling the effects. And be sure to steer clear of these foods that can harm gut health.

Emotional stress can cause us to eat our feelingssometimes without even realizing it. Hunger is a physiological state that is marked by certain unmistakable signs (cue hunger growl).

"By working to recognize true physiological hunger signals versus emotional/stress hunger signals, a person can start on the path to weight loss," says Dahan.

Also, learning to understand how your blood sugar levels fluctuate after eating can help you pick the foods that will help keep blood sugar levels stable so that you stay full for longer.

According to Bloom, one of the best ways to kickstart weight loss: Eat more veggies.

"Whether it's adding a few vegetable servings at lunch and dinner, a fruit for a snack, or choosing to incorporate a plant-centered meal a day," says Bloom.

"High-water volume foods, like fruits and veggies, provide tons of volume to your meals with the least amount of calories," says Burak. "The more veggies you add, the more you can visually and physically eat, which are both important factors when promoting health and moving towards consistent sustainable weight loss."

Been skimping on your veggie intake? Here are 9 Warning Signs You're Not Eating Enough Vegetables.

"Let's clear this up once and for allhealthy fats are your friends and actually help with weight loss," says Burak. "Fats such as olive and avocado oil, avocados, fatty fish (like salmon), nuts, and seeds will slow digestion and signal to your body that you're full and satisfied."

Research even shows that the medium-chain triglycerides (MCTs) from coconut may give your metabolism a boost by up to 120 calories a day.

"Healthy fats are also important to absorb fat-soluble antioxidants," says Dahan. "Obesity is pro-inflammatory, antioxidants are anti-inflammatorywe need those antioxidants!"

Here are 20 Healthy Fats to Incorporate in Your Diet.

Though low-carb diets (like keto or Atkins) have gained in popularity, there's one thing those diets are missing: Fiber. And while many starting out on these diets see a shift in their weight on the scale, it's often due to water weight and not necessarily fat loss, explains Dahan. This is because your body stores carbs as glycogen, which binds water in muscles. When glycogen is depleted, the water in your muscles gets depleted as well.

Fiber is essential for digestion, brain health, and for keeping everything running smoothly, so to speak. Fiber even gives you more energy! It also fills you up, expanding your stomach and signaling to your brain that you're full, while slowing the absorption of all the other nutrients you're digesting, helping to keep blood sugar levels in check.

"Many people do not get the recommended minimum of 25-30 grams per day. By including more vegetables, 1-2 servings of fruit daily, nuts/seeds, and whole grains you can get in all that fiber and more," says Kaiden, who emphasizes getting natural fiber from food over fiber powders or supplements.

Plus, "insoluble fiber in whole grains and vegetables provide bulk and a lot of chewingboth of which help kick in satiety hormones to tell us we've had enough to eat," says Dahan.

Here are 43 High-Fiber Foods You Should Add To Your Diet.

According to Burak, focusing on "slow carbs" means sticking with the "carbs that are more nutrient-dense and satisfying, and control your blood sugar better so you don't feel the need to overeat them."

Go for "grainy breads, fruit, beans, grains, lentils, and potatoes," she says. "If you go low on carbs, you likely go low on vitamins, minerals, and fiber."

"Plus, too little carbs can lead to cravings, binges, and overeating," Kaiden adds.

RELATED: The 24 Best Healthy Carbs For Weight Loss | Eat This Not That

Eating while distractedworking, watching TV, scrolling on your phoneleads to weight gain. But learning to eat mindfully can have the opposite effect. What does that mean? Mindful eating involves focusing on what you're eating and how it makes you feel.

"Look at your food, pay attention to colors and aromas, put a bite in your mouth and taste it with your mindfocus on the flavors and textures, chew slowly, and swallow," says Dahan. "Before you take the next bite, take a few seconds to savor the first. With practice, you'll start to enjoy your food more, and be satiated with less."

Bonus tip: Dahan recommends sitting at a table and using a plate for your food (rather than eating out of a package or snack bag).

Here's More Proof that Mindful Eating Is Key to Weight Loss.

Our bodies are 55 to 70 percent water, so getting proper hydration is one of the most important things you can do for your healthand to keep hunger at bay.

"Many of us do not drink enough water, so we think we are hungry when we are actually thirsty," says Kaiden. "Our body is telling us we need something and that thing is often water."

A good formula to follow: Aim to drink half your body weight in ounces every day.

Need more motivation? Hydration helps your brain function properly.

Not all sugars are created equal. The worst kind? Added sugars, which sneak into foods you'd never expect. "You may be surprised to find added sugar in things such as bread and salad dressing," says registered dietitian Keri Glassman, who warns that eating foods with added sugar serves to increase your sugar cravings.

Plus, too much sugar has been linked to obesity, diabetes, and cardiovascular disease. We'll let you in on a little secret: This one trick will cut your sugar cravings for good.

No surpriseexercise is key to losing weight. But you may be shocked to learn that cardio isn't queen. If you're in a weight-loss rut, try incorporating strength training into your routine. Lifting weights uses calories efficiently and is better for building muscleand muscle burns more calories at rest than fat.

However, Kaiden reminds, "exercise is not a license to overeat, nor is it a fast remedy to burn extra calories after an indulgence. It is part of healthy daily life, and essential for weight loss and weight-loss maintenance."

Easier said than done, mitigating life's many stressors is critical.

"Stress can be a huge factor in an unhealthy lifestyle. It can cause people to overeat, undereat, skip meals, make poor food choices, and much more," Sarah Koszyk, MA, RDN, told Eat This, Not That!.

In addition, cortisol (the stress hormone) can impact belly fatand not in a good way. Over long periods of time, high levels of cortisol have been linked to abdominal obesity. Because it's impossible to live completely without stress, it's important to identify coping mechanisms, such as meditation, therapy, and working out. In fact, try to squeeze in daily movement since exercise is a great way to lower cortisol levels.

RELATED: Here's What Happens to Your Body When You Meditate

Lack of sleep is known to mess with your metabolic health. In fact, it's vital for tons of biological functions, such as muscle growth, immune response, heart and brain health, and more. Over the last few decades, sleep deprivation has become a national epidemicand our waistlines show it.

Cleaning up your sleep hygiene (habits such as powering down devices, setting the right temperaturejust Google it) can help the number on your scale go downand boost your overall well-being. Whatever you do, avoid these foods before bedthey are the biggest culprits when it comes to disrupting sleep.

Here are the Dangerous Side Effects of Not Sleeping Enough, Say Experts.

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15 Simple Tips To Follow To Lose Weight, According to Dietitians | Eat This Not That - Eat This, Not That

My breakfast: Ragi porridge, besan chilla, green gram sprout dosa or eggs.

My lunch: A portion of chicken or fish or paneer, 1 vegetable or greens, bowl of dal, a bowl of curd.

My dinner: Dinner is mostly leftovers of lunch, but between lunch and dinner I snack on plenty of almonds which are fibre rich

and very filling.

Pre-workout meal: A cup of green tea

Post-workout meal: A cup of green tea

I indulge in (What you eat on your cheat days): I like to have chocolates sweetened by stevia.

Low-calorie recipes I swear by: I enjoy making hummus with homemade tahini. Rice-free dosas and idlis using ragi and black gram are a big hit. Pav bhaji with cauliflower also tastes yummy.

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Weight loss story: "I lost 17 kilos in 5 months and this juice is my big secret" | The Times of India - Times of India

Most people who've lost weight and kept it off for years will tell you that sticking to your new eating pattern is key for long-term success. Yes, you can still have a cheat meal of your old favorites once in a while. But unless you make a permanent shift away from the habits that led to your weight gain in the first place, you'll probably end up regaining the weight you've lost. It's an all-too-common problem, as evidenced by the rising trend of overweight and obesity in this country.

But with so many weight-loss diets to choose from, how do you decide which eating strategy may work best for you, without harming your cardiovascular health? Dr. Deirdre Tobias, assistant professor of nutrition at Harvard's T.H. Chan School of Public Health, says people should be cautious about diets that restrict a specific category of food (such as carbohydrates, fats, or even animal products) without focusing on the overall quality of the foods.

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Weight-loss diets that keep your heart happy - Harvard Health - Harvard Health

I've always been rather conscious of my weight. I was never really bothered about having abs or muscles, as long as I remained slender, I was happy.

Then my mid-20s hit, and I could no longer easily metabolize four boxes of chicken nuggets.

There's nothing wrong with gaining weight, but I'd totally lost the concept of moderation. Instead, I entered a toxic relationship with food because it became a source of comfort to me.

My diet was atrocious, I was at my worst mentally, and I was desperate to do something about it. So by my late-20s, I embarked on a two-year weight-loss pilgrimage.

Yes, two years sounds like an eternity, and my weight fluctuated a lot during that time. But losing belly fat wasn't my main goal, restoring my mental health was.

Eventually, I found that overeating wasn't my problem, self-deprecation was. It was time for me to sort myself out on my own terms. That meant no diets, no time frames, and absolutely no feeling sorry for myself.

Read on for the eight things that helped me lose 70 pounds in two years.

I travel a lot for work, and I still want to enjoy good food in the places I visit. Luke Abrahams for Insider

I've always been anti-diet.

In the past, I've tried things like keto, Atkins, and even "Veganuary" (eating vegan through the month of January) to try and shed a few pounds, but I failed abysmally every single time.

For some people, dieting works, but I saw diets as a cause for bouts of extreme binge eating. Just saying no to a bar of chocolate for a few days would result in a midnight snack-a-thon of double chocolate-chip cookies.

Instead, I listened to my body and its needs, and I made space for my favorite things, like cake, chocolate, and gelato. In the long run, that worked much better for me than constantly restricting and bingeing those treats.

As I grew older and my metabolism shifted, it failed me. The more I looked down at my growing belly bulge in the shower, the more depressed I became.

As part of my job as a luxury travel journalist, I had the privilege to attend a detox program that normally costs thousands of dollars a week. It involved massages, cryotherapy, and a strict vegan diet but the biggest takeaway I got out of it was information about nutrition that helped me create a strong foundation for everything to come.

Of course, you don't need a luxury program to learn about nutrition. Everything you need to know about the benefits and drawbacks of the different food groups can be found online or in books.

The mantra "you are what you eat" also really stuck with me as my consultant took me through the major food groups and explained all the benefits that promote healthy weight loss.

Eggs and peanut butter keep you full, leafy greens like kale and spinach increase the volume of your meals without increasing the calories, salmon keeps your metabolism running smoothly with protein and iodine, and avocados introduce healthy fats that can reduce your waistline.

Eventually, Uber Eats nights gradually became salad nights, carbs were consumed only at lunch (followed by a brisk walk), and my morning green juice became a sacred routine.

I never used to believe in exercise. I toured gyms in all the corners of the world for work, but I could never muster up the courage to jump on a machine.

Then lockdown hit London during the coronavirus pandemic, and I was bored. Eventually, I caved and started doing Joe Wicks' workout sessions on his YouTube channel, The Body Coach.

Sweat challenge after sweat challenge the pounds gruelingly began to shed.

What made it easy, especially for someone with slight confidence issues, is that I could work out and make mistakes in the comfort of my own home without fear of judgment or being watched.

As England came out of lockdown, I pushed myself to get comfortable working out in public and got into electrical muscle stimulation (EMS) training at a local studio.

EMS is a workout technique where a machine is strapped to your body (think Lara Croft's bodysuit) and delivers electrical pulses that stimulate muscle contractions, which intensify your workout.

A simple 20-minute EMS workout is the equivalent of a 90-minute regular workout with all the same basic exercises: squats, planks, punches, press-ups, and sit-ups.

I've completed well over 20 sessions now, and my balance has improved and my muscles are more toned.

But if EMS isn't in your budget, my advice is to invest in some weights and find a fitness YouTube channel you like. There are so many great videos out there that are just a search away.

The easy 20-minute videos from Wicks were my go-tos for months. They're suited for all levels, cover all the basic workouts, and provide instructions for safe and proper weight training.

I was never a big meat eater. I'd reserve the luxury for whenever I was at a swanky restaurant and then pay for it later. For some reason, my gut hated the stuff, and I would spend hours feeling sick after eating a burger.

Needless to say, introducing more protein into my diet which mostly consisted of carbs and sugar was a real struggle.

I started by drinking protein shakes after every workout, which helped massively. A few weeks in, I slowly began eating steaks, eggs, venison (all things I previously hated and now crave), and peanut butter.

Peanut butter in my porridge combined with a post-workout protein shake kept my hunger at bay all morning. Come snack time, things like nuts and apples diminished my cravings until I indulged in carbs, a large bag of cooked spinach, and cold meats at lunch.

The best part is that I felt fuller for longer, which meant I could consume fewer calories and in a healthy way.

Whenever you're changing things up with your diet, just be sure to listen to your body and know its limits.

Looking it the mirror was much more helpful than stepping on the scale for me. Luke Abrahams for Insider

Like dieting, keeping track of numbers works for some people when they're trying to lose weight .

But I think scales are counterproductive. For me, they come with expectations and goals, and it's disheartening when you don't achieve them.

It may not be a perfect strategy for everyone, but taking mirror selfies and being hyped up by friends helped me track my progress and feel confident.

I smoked and drank (socially) for well over 15 years.

But before I began my weight-loss journey, I quit smoking. I grabbed all my favorite things from the supermarket, locked myself in my flat for three days, and went completely cold turkey.

Though it was hard, I got over the cravings within six months and have never looked back. And quitting before I embarked on my weight-loss journey definitely helped me get stronger and fitter faster.

I knew that working out or running while smoking between 15 and 20 cigarettes a day wasn't going to work. Even walking long distances became a real struggle after a while. According to the NHS website, the perks of quitting include everything from increased energy to reduced risks of developing cancers.

Then there was the booze.

London is full of bars and excellent restaurants. On some nights, I could easily down a bottle or two of Chablis wine, a calorific nightmare.

After doing more research, I completely cut alcohol out for eight months. Though I was never a big drinker, the benefits surfaced quite quickly. I was much less bloated and my skin looked fantastic, too.

I didn't care about getting my body ready for summer.Time frames add unnecessary pressure, and when my lifestyle was already largely dictated by my job, simply finding the time to work out was a feat of its own.

Over the last two years, I've learned that weight loss should be on your terms. Instead of obsessing over strict time frames or seasons, find a schedule that suits you. At the very least, it'll be a more sustainable practice in the long run.

I preach doing things in stages. If you give yourself too many goals, ambitions, or tasks at the same time, the likelihood of caving in is much higher.

Start as you mean to go on, patiently and productively.

I've not only reached my weight-loss goals, but I've also developed a better relationship with fitness. Luke Abrahams for Insider

Throughout this journey, I've figured out that the best thing for squashing all of life's stressors is endorphins.

I became slightly addicted to the boost that comes after working out. Running, even if it's just for 20 minutes, not only made me feel great, but it also helped my mind function a little bit better.

The only way you'll succeed in your weight-loss goals and make lasting change is if you enjoy your new lifestyle, and craving that post-workout high made that possible for me.

Eating well, in moderation, and exercising for a healthy heart and mind made me a happier person the fit body was just a bonus.

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I lost 70 pounds in 2 years. Here are 8 things that helped me reach that goal and improve my mental health. - Insider

Mike Over, Columnist Published 12:22 p.m. ET April 19, 2021

Intermittent fasting, or limiting the number of hours one spends eating, is a growing trend that may have health benefits and aid in weight loss. (Dec. 31) AP Lifestyle

How many meals do we need daily to lose weight?

Getting fitness advice from Instagram and Youtube is not the best solution. So many of us get suckered into the hypes and new trends that one trainer may promote, while another will bash.

You just never know what is right and wrong, especially when it comes to diet. How many times have you heard eating more, smaller and frequent meals is better for fat loss? Or maybe you are set in your ways that 2-3 isthe gold standard and it shouldnt be done any other way.

What gives? Who is right and what should I believe?

Before any of you get upset and begin pulling out your hair, let me tell you that there is no research that backs up the effectiveness of one method over another for weight loss.

What is important, however, are the variables and lifestyle that further make your decision the most rational.

Mike Over(Photo: Submitted)

Lets take, for example, the fact many of you eat more meals because you were told it helps you burn more calories and increase metabolism.

We know the thermic effect of food (TEF) matters, yes. TEF is the rate at which your body metabolizes food. Eating foods with a higher thermic effect (AKA protein, unprocessed foods, etc) will help you burn more calories through digestion.

But there has been no scientific research proven that when compared to eating 2-3 meals, the grazers had more fat loss. Those eating more often do not burn more calories, nor do they lose more fat.

Why?

What IS important, is the foods you eat! Not the time at which you do. Protein can have up to a 30% TEF where possibly 30 calories of every 100 are burned just through digestion.

Seeing this, you can now understand how the calories you burn off is directly related to your food choices and total intake.

Even a newer study in the Journal of International Society of Sports Nutrition found that meal frequency has nothing to do with body composition.

One reason WHY some choose to eat more frequent meals may be because they fear eating larger quantities will be harder to digest and make themfeel less full. Some may believe that eating more frequent allows you to keep your muscle tone better.

But what happens to those who eat more frequently and feel more full? Some tend to overeat, and snacks turn into meals. That is why other research has found eating more meals per day doesnt help one feel less full.

As far as muscle retention, there are only two main things that matter: Total calories and protein. We know to add and maintain muscle you need to be eating maintenance or a surplus of calories. A study even compared two groups (one eating 3 meals while the other 6) and found that when calories were equal, it didn't lead to more weight gain or muscle. Even crazier is that the hunger of each group was not different, hinting more so that total calories and protein are vital to satiety and body composition.

So while many of you think that eating more meals is better, you may be actually amping up your metabolism for no reason.

The final piece to debate is how some believe that eating fewer meals could be better for digestion and gut health because you are eating less often. Now, this could be true, but studies on this seem to be murky because they don't take into account those who maybe ate foods earlier in the daythat could affect their gut microbiome, digestibility, or even their predisposed way of eating over the last month. All these can have an effect on how you digest a meal, so saying 3 meals is better for gut health is arbitrary, to say the least.

Bottom line is that regardless of what youve been toldeating 3 vs. 6 meals has no difference. It comes down to your lifestyle, behavior choices and food you choose.

If you hate cooking, then eating many meals may not be the best route because you will find yourself hitting drive-throughs for convenience. On the flip side, if eating a few larger meals turns you into a bottomless pit that you cant control, then sticking to smaller frequent may work better.

Above all, if you find yourself always hungry, take a look at your food choices. Processed foods and those higher in carbs tend to be less satisfying and thermic than their macronutrient friend, protein. A study in the American Journal of Clinical Nutrition showed that when people ate the same diet except for whole grains versus refined grains, those consuming items like brown rice and whole wheat bread burned almost 100 more calories per day than those who ate the refined versions.

Whateveryou choose, just make sure its sustainable, enjoyable, and you are aware of what and how much you are putting into your mouth.

If you are looking for a way to help get yourself back on track after Covid, I am here. I have personal coaching options, online options and/or ways to train with us FREE in Over-Achieve Fitness. Just send me an email to mike@over-achievefitness.com.

We were pleased to be voted Franklins Top Gym for 2021!

Sources:

La Bounty, P.M., Campbell, B.I., Wilson, J.et al.International Society of Sports Nutrition position stand: meal frequency.J Int Soc Sports Nutr8,4 (2011). https://doi.org/10.1186/1550-2783-8-4

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A lot of diets focus on meal timing and frequency, but the key to success is pretty basic - Chambersburg Public Opinion