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Quality of life improvements after weight-loss surgery – Norton Healthcare

Posted: January 23, 2021 at 10:49 pm

Quality of life after gastric sleeve or gastric bypass surgery can improve significantly and be long-lasting, according to studies of patients before and after weight-loss surgery.

In questionnaires filled out before surgery, six months after and 24 months after, patients reported significantly better quality of life after gastric sleeve or gastric bypass. The study also found significant improvements in body image and self-efficacy a psychological measure of believing in yourself.

Bariatric surgery also has been shown to improve patients sex lives.

Find out more about bariatric surgery or a medically guided weight loss plan.

In one study, women who underwent either a sleeve gastrectomy or Roux-en-Y gastric bypass reported an increase in desire and improved sexual activity after surgery, said Jeff W. Allen, M.D., director, bariatric surgery, Norton Weight Management Services, and a general, bariatric and laparoscopic surgeon with Norton Surgical Specialists. They also experienced a decrease in urinary incontinence and an overall improvement in quality of life.

Losing weight and improving obesity-related conditions such as Type 2 diabetes also contribute to improved quality of life after weight-loss surgery, according to another study. Diabetes remission is achieved at a much higher rate through bariatric surgery than any nonsurgical intervention, according to Dr. Allen.

In other words, while bariatric surgery is not the sole existing therapy for (Type 2 diabetes), it is by far the most effective available curative option, the study concluded. Other conditions that could be relieved with bariatric surgery include hypertension and sleep apnea. Lung function and functional capacity also are increased.

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Quality of life improvements after weight-loss surgery - Norton Healthcare

How the Carnivore Diet Helped This Guy Lose Over 200 Pounds – menshealth.com

Posted: January 23, 2021 at 10:49 pm

In a recent conversation with powerlifter and fitness entrepreneur Mark Bell, Hadi Doumit shared the story of how his weight loss and fitness journey began, and the role his diet played in dropping a total of 235 pounds.

Doumit explains that he had grown up big, and had been overweight his entire adult life, weighing more than 400 pounds at his heaviest, but that a turning point came on his daughter's sixth birthday. "I was feeling the worse I'd ever felt in my life. I was having to use the bathroom four or five times an hour, I didn't know what was wrong with me."

After finally seeing a doctor, something he had put off for years, Doumit learned that he was borderline diabetic, and needed to make some serious changes. This involved vastly reducing the amount of sugar in his diet. "I had to eliminate a lot of stuff in the pantry," he says. "I grew up big, and I ate like crap... I was made fun of a lot, so I was a closet eater. I had to get rid of those treats, to the point where I thought I was being unfair, because my daughter at the time, I was robbing her, but in reality I wasn't, I was making better decisions for her ahead of time, so she didn't fall into the same traps I did growing up."

Having tried a variety of different diet plans which didn't work for him, Doumit finally tried a combination of the Keto diet and carnivore diet, which he found was the best way to sustain his weight loss as well as supporting the progress he was making in his training as he began to gain muscle. He is now participating in powerlifting competitions, and can deadlift 419 pounds, which is just over what he used to weigh.

"This is something I never thought I would ever do in my life, and now I'm on my third meet," he says. "I had to learn in my head that I'm now gaining weight for a reason. Because once you see those scales moving, it triggers something. I hated being on the scale when I was 400 pounds. I still don't like it even though I'm 200 pounds lighter. So I had to get out of that habit, and learn how to be OK with it."

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How the Carnivore Diet Helped This Guy Lose Over 200 Pounds - menshealth.com

HGH for Bodybuilding: How Effective Is It?

Posted: January 23, 2021 at 10:48 pm

An Ultimate Guide on Use of Growth Hormone for Bodybuilding

When it comes to the use of human growth hormone for off-label purposes, bodybuilders are among those that easily come to mind. This group of users was quick to grasp that the anabolic properties of this substance could be beneficial in achieving their goal of an attractive, ripped body. But there exists some amount of controversy on whether HGH does help much, if at all, in this regard. We discuss here practically all you need to know about growth hormone for bodybuilding.

For many decades, bodybuilders have been trying out one substance or another to get ahead of the pack. The popular belief is that this has been the trend as far back as the 1950s, maybe earlier. Some of these were natural and others synthetic. Anabolic steroids readily come to mind here. The use of these substances led to extraordinary bulk, highly chiseled look among competitors, or so they say. But the experimentation continued to find something that gives greater advantage even to this day. It was this that led many bodybuilders to human growth hormone.

HGH is a naturally occurring substance that is secreted by the pituitary gland in the head. It is a single-chain peptide comprising 191 amino acids having a molecular weight of around 22 kilo Daltons (kDa). Humans mostly need it to promote growth and development in the young. But the usefulness doesnt stop there. The peptide is crucial to your overall health and well being. This is why scientists went ahead to produce a synthetic version to help people who have very low levels.

It is thought in some circles that bodybuilders started using growth hormone to achieve more impressive results as early as the 1970s. This is because it was around this period that competitors started showing greater bulk and better sculpted bodies. Some say all bodybuilders, more precisely the professionals, now have the substance in their regimen. However, the use for this purpose has been the subject of significant debate over the years.

Human growth hormone once it is secreted or introduced into the body enters your bloodstream and travels to your liver. There it stimulates production of growth factors, most notably insulin-like growth factor-1 (IGF-1). It is through IGF-1 that HGH delivers its muscle mass building benefit that bodybuilders are interested in.

IGF-1, a single-chain hormone made up of 70 amino acids, helps to speed up protein synthesis. It does this by binding to specific receptors in musculoskeletal tissue. Calories from what you eat are diverted to protein synthesis. Proteins are commonly referred to as the building blocks of the body or life. They are essential for building bigger, stronger muscles and for existence. So growth hormone does help bodybuilders by assisting with the absorption of more proteins from the foods you consume.

The role of HGH in muscle hyperplasia makes it quite enticing to bodybuilders. It just doesnt cause cell or tissue to become bigger; it also promotes creation of new cells. The substance causes cells to multiply very fast leading to greater increase in lean muscle mass. But this proliferative effect may predispose you to some scary medical conditions as well.

HGH has also been shown to discourage fat synthesis. Weight gain or lopsided body fat has been observed in people who have low levels, including elderly individuals. The substance is said to help use up body fat for energy, rather than storing it up. This makes you lose excess fat faster. To the bodybuilder, this helps to achieve better chiseled appearance.

Among the other benefits of growth hormone for bodybuilding is enhancement of cartilage strength. It promotes strong bones and joints. Another benefit that also makes it more attractive for some competitors is that it promotes faster recovery. It helps injuries and wounds to heal faster.

The extent of boost you get from the use of human growth hormone for bodybuilding depends on knowing the right dosage to use, among other important considerations. The optimal amount of the peptide to use is put within the range of 6 to 8 International Units (IU) per day. This should ideally be divided into two equal doses taken about 5-7 hours apart.

Some people may take higher amount than this suggested dosage in their desperation to achieve faster, more jaw-dropping results. This is not a great idea because doing this exposes you to very great health risks. Consistency is more important than the amount you take. It is better to take the recommended dosage for longer period than to use double the amount in a shorter period of time.

However, some people say dosages in the range 4 to 8 IU suggested previously is best for people who are taking growth hormone for the first time. You may use up to 15 IU a day as time goes on, according to them. We advice professional guidance before you consider such higher dosages.

Growth hormone is usually given via injections. This could be through subcutaneous or intramuscular means. Subcutaneous injections have, for many years, been the most popular. This is probably because injections for medical conditions are given this way. But this doesnt deliver the best results when taken for athletic purposes.

Intramuscular method provides the more effective means for people using HGH for bodybuilding. Injections that are given in this manner enter into your system quicker. This means they get down to work faster to promote the desired results.

The half-life of growth hormone is estimated at between 15 and 20 minutes from the time it enters the body. Its amount in the body reaches the highest level about one to three hours from when you take the injection. That period is the window it has to deliver its anabolic effect.

You need to understand the relationship between growth hormone and insulin in determining the best time to take the injections. When the level of one rises, that of the other falls. This means the ability of HGH to produce desired results reduces when insulin level is high. The implication of this is that you should aim to use the peptide when the amount of the other substance is low.

The suggestion is to take HGH after you might have finished your daily workouts. Insulin levels are typically low at such a time. Some suggests using on waking in the morning, but the idea of waiting until after finishing workouts looks more likely to deliver better results. If you also take insulin supplements, you can leave such until about 40 minutes afterwards.

You can wake and take the other half of the daily dosage in the middle of the night. But since that may not be convenient for you, the second dose can be taken before you go to bed.

There are particular protocols that are observed by people using growth hormone for bodybuilding. Some use it every day (ED) and others use every other day (EOD). Among the important considerations that will determine which is appropriate for you are costs and convenience. ED protocol obviously requires more money and may be considered more inconvenient.

As would be expected, the results to be delivered by the ED and EOD protocols differ. Everyday usage will lead to more pronounced results than when you use growth hormone every other day.

Still, some other people think using the hormone for five days in a week and then taking two days off is best. Certain users take it Mondays through Fridays and take the weekend off. But it is argued by others that using HGH for consecutive days and then taking a day off is a better approach to doing this.

Whichever of the protocols you decide on, it is important to note that growth hormone is taken in cycles. A cycle usually lasts from two to four months. It is typical for breaks to be advised between HGH injection cycles. This can help to reduce the risks associated with prolonged usage of the substance.

Bodybuilding is nothing like weight loss that requires you to moderate the quantity of food that you eat. You practically have the freedom to eat anything food you like. This is because calories are not stored up in the body. The regular workouts involved helps to do away with carbs and fat. Besides, growth hormone causes your body to use calories for energy. But this should not be taken as license to eat too much, especially when it comes to junks.

Your diet should feature high quality protein. This is a major reason you see professional bodybuilders eat lots of eggs. That is a great source of high quality protein. You need to consume lots of carbohydrates and as much as 3 grams per kilogram. Experts also advise eating every two or three hours.

With all the talks about the anabolic benefits of growth hormone, you should not make your expectations too high. The substance may not increase your muscle bulk to the level of those professional bodybuilders with eye-popping chiseled body. This is even unlikely if you have great genes that can make HGH work better. Steroids are said to offer more impressive results.

Competitors commonly stack growth hormone with anabolic androgenic steroids for this reason. This amplifies the muscle building benefits of both groups of substances. The synergistic effect causes you to achieve results faster. Other types of compounds that are commonly combined with HGH include:

And talking about insulin, you may wonder why someone would still need to consider that given the negative relationship to human growth hormone. It assists with protein synthesis and this can support HGH to produce greater muscle gains. Insulin is also very important if you take high amount of growth hormone higher than the dosage talked about previously. This keeps levels from getting too low, as that may impact your health adversely.

It follows then that when you use only HGH it takes longer time to achieve results. For example, you may be able to achieve results that will take growth hormone alone up to four months in just about two or three months when you stack with other compounds. Some experts advise introducing the other substances halfway into the HGH cycle say, from the third of a six-month cycle. The belief is that the amount of the hormone would have built up significantly by this time to amplify benefits when you introduce other types of compounds.

There is legal concern hanging over the use of HGH for muscle mass building. This is also the case with most other substances professional bodybuilders use for incredible bulk, especially steroids. See, growth hormone is a substance for just a few medical issues. Bodybuilding is definitely not a medical concern you can live a healthy life without it. So it is illegal to use growth hormone to achieve this goal.

The U.S. Food and Drug Administration is sternly against the use of HGH for off-label purposes such as this. And this is exactly the reason you need a doctors prescription to be able to get the synthetic hormone legally. This requires diagnosis. No reputable doctor will prescribe it to you just because you are interested in building greater muscle mass. In addition, these injections can set you back several thousands of dollars every year. This is considering the dosage required and how frequently you may need to take it.

Professional bodybuilders and others that use growth hormone for off-label purposes typically obtain it from the black market. But this is risky. You could be arrested if illegal HGH is found in your possession. This can land you a hefty fine and/or years in prison on drug charges. You also cannot be sure of the quality of the product you are getting from the black market.

If peace of mind is more preferable to efficacy for you, HGH releasers may be a good idea. A good example of products you can consider is Somatropinne. Just know that these may not really give the kind of results you expect, at least not fast enough.

People looking to build muscle mass and have a well sculpted body often make the mistake of taking excessively high doses. You expose yourself to side effects if you follow similar approach. These include:

It is also feared that growth hormone may contribute to enlargement of cancer cells. There appears no definitive conclusion on this in research for now.

You can receive a boost in your efforts at bodybuilding by using growth hormone. The efficacy is amplified when combined with other compounds such as steroids. But note that you cannot get it legally for this purpose. Professional bodybuilders typically get their supply from underground sources. This increases risk of side effects. You want to make sure you are in great health before going ahead to use HGH for bodybuilding.

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HGH for Bodybuilding: How Effective Is It?

Counting calories: What to know to lose or gain weight – Medical News Today

Posted: January 22, 2021 at 2:52 pm

Counting calories may help anyone wanting to safely lose or gain weight. However, it is also important to get calories from healthful sources and to sleep and exercise in the right amounts while moderating levels of stress.

Counting calories may seem overwhelming, but a range of tools, including apps and online calculators, can help.

In this article, we look into what calories are, how many to consume for healthful weight changes, and some of the best tools and tips for counting.

Calories are a unit of measurement. They are a way to express an amount of energy.

People are generally most familiar with big calories, which convey the amount of energy in foods and drinks.

Caloric energy is vital in supporting life and health. It helps maintain key bodily functions, such as the functioning of cells.

The body converts calories from food, for example, into energy. It uses this energy immediately or stores it for later use, depending on its current needs.

There are many reasons to count calories. Broadly speaking, doing so allows a person to measure how much energy they are consuming per day.

If a person takes in more than their body uses, they generally begin to gain weight. If a person takes in less than their body requires, they generally start to lose weight.

If, over a prolonged period, foods rich in simple sugars are a primary source of excess calories, a person is at risk of:

People who are significantly increasing their activity levels need extra calories to account for those they are burning.

If a person consumes too few calories, they are at risk of:

The number of calories that a person should consume depends on their:

The National Institutes of Health (NIH) provide an online tool that calculates how many calories a person should be consuming to reach their goal weight.

The calculator also factors in the amount of time in which the person would like to reach this goal.

Several free apps available on iPhone and Android help people count calories, including:

Most foods and drinks have labels that indicate portion sizes in cups, ounces, grams, pieces, slices, or numbers.

Considering portions can help with counting calories and maintaining a healthful weight.

For example, if the label on an ice cream tub shows that a portion measuring 2/3 cup has 230 calories, a person can measure out that amount and know exactly how many calories they are consuming. But if the person only has 115 calories left in that days allowance, they would consume only 1/3 cup to stay on track.

It helps to have an accurate set of cups, scales, and other measuring equipment handy.

Consuming more or fewer calories should never be the only consideration when setting weight or fitness goals. Sleep, stress, and activity levels all play a role in maintaining a healthful weight.

In addition, the source of calories the quality and type of food or drink involved can have a significant effect.

Every calorie converts to energy, but the same number of calories from different foods may have different effects.

For example, if a person consumes their daily allowance of calories from foods with plenty of added sugar and refined carbohydrates, this can raise their blood sugar levels and result in an increase in fat storage.

Similarly, if foods rich in animal fats, particularly red meat, contribute a significant number of calories on a regular basis, this may increase the risk of certain cancers, such as esophageal cancer.

It is crucial to obtain calories from a healthful diet that contains fruits, vegetables, whole grains, and healthy sources of fats, such as nuts, avocados, and olive oil. These foods contain the nutrients that the body needs to function.

Refined sugar may be a particular concern, as a diet that contains an excess of it can lead to insulin spikes, causing fat cells to store calories. As these calories do not contain necessary nutrients, the body responds with a sensation of hunger.

Alcohol is likewise full of these empty calories, and it may contribute to unintentional weight gain.

The following strategies may help with counting calories:

Counting calories can help people reach and maintain their weight and fitness goals, as it involves tracking how much energy is going into the body each day.

Several apps and online tools can estimate how many daily calories a person needs to reach their goals and help track them day by day.

For anyone looking to make a change to their weight, it is crucial to also consider levels of stress and physical activity, plus the quality and amount of sleep. These factors all play a significant role.

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Counting calories: What to know to lose or gain weight - Medical News Today

Is It Time To Get Your Thyroid Checked? – EndocrineWeb

Posted: January 22, 2021 at 2:52 pm

How to know when to request thyroid tests

In our new Butterfly Club support group, we'll tackle every thyroid-related mystery you've told us you want solved, and demystify every function and health issue controlled by your butterfly-shaped thyroid gland.

That small gland shaped like a butterfly at the base of your neck has massive sway over your body and wellbeing. Approximately 20 million Americans have a thyroid condition such as hypothyroidism, with roughly 60 percent still unaware of it, according to the American Thyroid Association. Its also a key organ that keeps us alive and functioning. As part of National Thyroid Awareness Month, were getting the lowdown on this powerhouse gland, with its wide array of functions and symptoms that can snowball when somethings gone awry.

Although your thyroid gland controls your metabolism, its role is not just about regulating weight, and it is often underestimated. It's involved in strength, muscle rebuilding, brain health, heart health, skin, nail, and hair health, mental health, fertility, sight, and more. It's key role in so many parts of your endocrine system is part of what makes diagnosing a thyroid disorder tricky, and all too often, prolonged. In this Butterfly Club support group and series, we'll demystify your often enigmatic thyroid gland, and answer all of your questions about every aspect of your thyroid health, with a new round table on a different topic of interest that you've been asking us about for every installment. First up: How to know when to get tested.

That's a hard one to answer because your thyroid controls literally everything that happens in your body and mind. Very frustrating, right? Signs of a thyroid disorder could be as simple as your sleep cycle being off, your periods becoming irregular, or feeling depressed or anxious when you have no prior history of anxiety or depression. They could also be as dramatic as your blood pressure or your heart rate skyrocketing or plummeting. A thyroid hormonal imbalance can cause effects as subtle as slight variations in your cholesterol or your body temperature, or as dramatic as your blood sugar spiking or dropping, which can cause you to pass out. Because of its vast function, every body system that you can imagine can display signs of thyroid hormonal imbalances, and how varied they are unfortunately can cause people to go for years without receiving a diagnosis and treatment.

Your neurological, cardiovascular, and mental health are all affected when your thyroid is under or over-producing thyroid hormones, even if you only notice one of them changing. Depression and anxiety are common symptoms of thyroid hormonal imbalances, especially the kinds don't respond to therapy and medication. If you think you might have a thyroid issue, check our resources on hypothyroidism and hyperthyroidism to see if any of your symptoms match up. Here's another little clue that a lot of people get wrong: No one ever displays all ofthe symptoms of a thyroid condition. If you have a have one or two, it's enough of a reason to get tested. Often, people whose tests reveal thyroid issues have about half a dozen symptoms that are most pronounced, and then another half dozen that they identify after diagnosis that have been presenting more under their radar.

One way to think about hypothyroidism is that it puts your entire body and mind into a slow-motion setting. Your metabolism slows down and your body gets bogged down. Your energy use slows down, energy expenditure slows down, tissue repair is delayed, and tissue growth is stalled. Your brain slows down, your heart slows down, your head slows down, your kidneys slow down, your hair, skin, nails, and every system and function in your body slows down. That's why, if your thyroid hormones aren't working correctly, its serious, and something to have checked out right away, even though it can take many years for a thyroid hormone imbalance to seem obviously dangerous. You want to catch the deficiency before the massive slow-down gets to a point where it is life-threatening or causing irreversible consequences. The earlier you do and get treatment, the quicker you can get your mind and body back up to speed.

Conversely, if your thyroid is producing too many hormones, it can cause everything to speed up, which is equally dangerous if not caught and regulated in time. Symptoms of hyperthyroidism or an excess of thyroid hormones include accelerated appetite, weight loss despite eating more, bulging eyes, diarrhea, anxiety, rapid heartrate, and other signs of a body and mind in overdrive, which can be just as damaging and destructive if not caught speeding and brought back into balance.

Your thyroid is part of your endocrine system, which means that it is a hormone that is made in one part of your body that is then distributed throughout other parts to exert action and effect. It's also how your body communicates what's happening from one end to the other, and from one organ to another.

It's not as simple as your heart which simply pumps and pushes blood, for example, or the function of your lungs which allow you to breathe. Not to imply that those organs are unimportant or uncomplicated, but they each have a single mechanically recognized function.

Hormones are so diffuse, and they go throughout your body so widely, that we often don't recognize or appreciate their functions, because they are not as obvious. Unfortunately, what's not obvious is also often harder to catch and identify. Your thyroid is the only way your body can control what's happening in terms of where nutrition needs to go to be converted into energy, where energy needs to go to allow you to do the things you want to do, and to manage healing and recovery after injury or over-exertion.

The American College of Endocrinology believes that it is important to listen to every patient, address their concerns and to use both objective and subjective measures to determine whether you will benefit or not from treatment. The medication used for thyroid treatment is very safe and has been around for a very long time, so there is no reason not to get tested and seek treatment if you suspect you may have a thyroid hormonal imbalance. It's better to get tested and realize it is not a thyroid issue like you thought then to wait and have to deal with the symptoms of a chronic illness that can be easily and safely treated once diagnosed.

We know that cholesterol, blood pressure, heart rate, sleep patterns and menstrual cycles are very objective measures of thyroid function and physiology. If you have things that are not feeling right in those areas, that are part of the syndrome of thyroid disease, you can use those to make your case for trying treatment. If you do that, and you understand the framework that your doctor provides as a reason not to prescribe medication yet, ask for a plan of action like repeated tests. Repeat evaluations and tests ensure that the single point in time that you were tested was not an error. Often, over time, health issues come to light that are not apparent in a single medical visit.

If you believe youre dealing with an undiagnosed thyroid condition, and you have seen a clinician who doesn't believe that you and is unwilling to attempt a trial of therapy, it's time to get a second opinion. Remember, you don't need any reason at all to stop seeing one doctor and to try a new one, and can switch anytime you feel like you are not being heard or respected during a medical appointment. You don't need any specific grievances to find another endocrinologist and see what they think. Trying a new doctor when you feel you are not receiving the care you need is usually not a case of, Well, they didn't do what I wanted them to do, so I'm going to find someone who will. It is more often that your previous doctor was not understanding or listening, so it makes sense to find one who will. That way, regardless of their opinion, you'll know you have a doctor who has your interests and concerns in mind, and who will work with you to help you until you feel better.

Last updated on 01/22/2021

What Is Hyperthyroidism?

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Is It Time To Get Your Thyroid Checked? - EndocrineWeb

How to Shop Safe and local in North Herts – The Comet

Posted: January 22, 2021 at 2:52 pm

A campaign has been launched to encourage North Herts residents to support their local retailersduring the third national lockdown.

North Herts District Council is asking residents to make a new year pledge to support local businesses.

NHDC has launched Shop Local Shop Safe campaign to support businesses during lockdown.- Credit: NHDC

The pandemic has had a huge impact on shops, pubs and restaurants, but NHDC is hitting back with its Shop Safe, Shop Local campaign.

Cllr Keith Hoskins, executive member for enterprise and co-operative development explains. Every year we make a New Years resolution to lose weight, get fit etc, but in 2021 its vital we also support our own communities.

"By buying your meat from a local butcher, or ordering a takeaway from a local caf or restaurant, you will provide much-needed support to your local community.

During the pandemic, towns across the region from Hitchin to Royston have worked tirelessly to offer shoppers an online experience.

Many retailers now offer online shoppingwhilemany cafes and restaurants are offering takeaways.

The latest researchreveals that for every 1 spent with a local, independent business, between 50p and 70p circulates back into that local economy.

Cllr Hoskins, adds: We all love our High Streets, but we all need to do our bit to support local businesses.

"Its simple, we have to buy from local retailers and order takeaway services otherwise we lose them! I would urge residents to support local businesses during the pandemic by purchasing local goods and services online.

The Shop Safe, Shop Local campaign is part of the North Herts rReopening the High Streets Safely Programme.

How to shop safely:

To find out more about the latest COVID-19 news in your region, http://www.north-herts.gov.uk/shopsafe.

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How to Shop Safe and local in North Herts - The Comet

Weight loss: "I finish my dinner before 7 pm to stay fit" | The Times of India – Times of India

Posted: January 22, 2021 at 2:51 pm

2020 was difficult for most of us. But it also made me realize that darkness is always bad. After all, there's always light at the end of the tunnel.

So my journey to fitness has been quite complicated. I used to work out and train actively, until 2018. Then, my weight got stuck and I quit the gym.

Later, I went through some personal issues. Stress and anxiety made me gain weight rapidly. I reached a point where I didn't even realize my weight had gotten so out of control. Health complications came up too.

It was only when my sister came home on a vacation that I emerged out of the dark. She really motivated me and urged me to get moving. So, in March 2020, when the country went into a lockdown, I started my fitness journey again and lost weight, with the help of my supportive family.

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Weight loss: "I finish my dinner before 7 pm to stay fit" | The Times of India - Times of India

This Easy 7-Minute Workout Will Help You Burn Fat, Says Science | Eat This Not That – Eat This, Not That

Posted: January 22, 2021 at 2:51 pm

In 2013, Chris Jordan, MS, CSCS, NSCA-CPT, ACSM EP-C/APT, an elite exercise physiologist with experience training armed forces who is currently the director of exercise physiology at the Johnson & Johnson Human Performance Institute, created a simple bodyweight exercise routine that instantly took the fitness world by storm. It was called the "7-Minute Workout," and the instructional app containing variations of the routinecomplete with videos of Jordan himself offering stern instruction and demonstrationswiftly became one of the most-downloaded fitness apps on the market.

The 7-Minute workout preached the benefits of a type of training that was quickly gaining in popularity at the time: high-intensity interval training, or doing short bursts of really intense exercise split up by short periods of rest. Though the mechanics of HIIT were actually nothing newelite athletes have been doing several versions of it since the 1930sthe routine promised something truly incredible to busy, working Americans everywhere: Yes, you can get fitter fasterin less than 10 minutes!and you can do so in any basement or hotel room, using only the weight of your body, a wall, and perhaps a chair. Jordan published the compelling findings of his research on the benefits of the 7-Minute Workout in the American College of Sports Medicine's Health & Fitness Journal, and a phenomenon was born.

For anyone who has tried the 7-Minute Workout and may have found it too difficult to complete, Jordan just released a newer and "gentler" variation of it: The Standing 7-Minute Workout. The idea behind this new version, as Jordan explained to The New York Times, is to make the 7-Minute Workout more accessible to as many people as possible, including "my triathlete elder brother and my 82-year-old mother."

RELATED: 15 Underrated Weight Loss Tips That Actually Work

In this version, as the name suggests, he eliminates all of the exercises that may cause strain on the person's body by having them drop to the floor, including more difficult moves such as planks, pushups, and crunches. "Like the original workout, the standing workout includes exercises for cardio fitness, the lower body, the upper body, and core musclesin that order," explains the Times. "Each exercise lasts just 30 seconds with just five seconds of rest in between. To get the most out of the workout, do each exercise at relatively high intensityabout a 7 or 8 on a scale of 1 to 10."

You can view a video of Jordan explaining and demonstrating the workout here.

If you have doubts that you can burn fat by exercising in such a short amount of time, Jordan has plenty of science to back him up. "When it comes to the immediate health benefits of this sort of high-intensity exercise, it's all about blood sugar," Timothy Church, Ph.D., a professor of preventive medicine at Louisiana State University, explained to Men's Journal. If you're jumping rope or running sprints, for example, your body instantly gets to processing your blood sugar, which aids in weight loss, and the stress on your muscles leads to greater conditioning. The benefits simply compound from there.

"As with other forms of exercise, when your muscles grow, they pull on your skeletal system, increasing your bone density," explains Men's Journal. "A lot of new research also shows that interval training triggers the release of macrophages and killer T cells, boosting the body's immune function for hours after your last pushup or pullup."

As your fitness grows, know that you can perform these exercises for longer periods of time than 7 minutesbut we're not talking about hours. Ten, 15, or 20 minutes is plenty of exercise, as LSU's Church told Men's Journal. After all, think of all of the weight lifters who do their sets, and then simply walk around the gym staring at the clock, their heads bobbing to music. "Most people are really doing hard work for only 15 to 20 minutes anyway," he said.

For more great weight loss advice, make sure you're aware of The One Workout That Drives 29 Percent More Fat Loss, According to Science.

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This Easy 7-Minute Workout Will Help You Burn Fat, Says Science | Eat This Not That - Eat This, Not That

14 Healthy Foods and Drinks to Help you Lose Weight and Fat from your Body – BOXROX

Posted: January 22, 2021 at 2:51 pm

Use these helpful tips and foods to help lose weight and fat from your body.

First up, an important question. What are macronutrients?

Macro nutrients are the building bricks of your nutrition. Carbs, proteins and fats are the basics that give you fast energy, help to sustain energy and keep an eye on your blood flow and metabolism. Each different macro nutrient performs various different functions in your body.

Carbs 4 calories per 1 gProteins 4 calories per 1 gFats 9 calories per 1 gCarbohydrates

They provide energy for high intensity activities, like your training. Carbs are one of the cases when it is necessary to distinguish between good and bad guys.

Basically, in nutrition you can find three types of carbohydrates: simple carbs, complex starchy carbs, and complex fibrous carbs.

Simple sugar can be broken down to table sugars, fructose and lactose. Table sugar is the one we should avoid. We can find it in regular sugar, candies and also sweetened drinks. Complex carbs can be found in fruits, vegetables, whole grain products, cereals, rice They contain vitamins, fibre and minerals.

The right choice of carbohydrates can also help your digestion system work well. It is important to remember that vegetables contain carbohydrates, and not just foods like rice, pasta or bread that are more generally presented as carbohydrates in mainstream culture.

Protein is basically a group of amino acids which are inevitable for building and maintaining muscles. Proteins also help with muscle recovery and tissue repair and support immune system.

They are divided into three categories: essential, semi-essential and nonessential.

Our body is not capable of producing essential amino acids on it own, thats why we have to pay special attention to the nutrition when it comes to getting some proteins.

Great natural sources of proteins are meat, fish, diary products, eggs, nuts

Fats are another part of nutrition that must be carefully distinguished between what is good and what can cause a harm. There are three types of fats: saturated, unsaturated and trans fats.

Trans fats are the ones you should forget. They are contained in all those fast food yummy but super unhealthy meals and can cause many problems including diabetes, stroke and hearth disease. Healthy fats on the other hand bring dozens of benefits.

8 Foods to Add into your Nutrition

Cayenne peppers are a type of chili pepper. They belong to the nightshade family of flowering plants and are closely related to bell peppers and jalapeos.

They were originally grown in Central and South America, but brought to Europe in the 15th century by Christopher Columbus.

Cayenne peppers are a popular spice used in many different regional styles of cooking, and they have been used medicinally for thousands of years.

These peppers boast an impressive nutrition profile, which includes a variety of antioxidants that are beneficial for your health.

One tablespoon (5 grams) of cayenne pepper contains the following (1):

Calories: 17Fat: 1 gramCarbs: 3 gramsFiber: 1.4 gramsProtein: 0.6 gramsVitamin A: 44% of the RDIVitamin E: 8% of the RDIVitamin C: 7% of the RDIVitamin B6: 6% of the RDIVitamin K: 5% of the RDIManganese: 5% of the RDIPotassium: 3% of the RDIRiboflavin: 3% of the RDICapsaicin, the active ingredient in cayenne peppers, is what gives them their medicinal properties.

It also gives them their hot taste. In fact, how hot a cayenne pepper is depends on its capsaicin content. The more capsaicin it contains, the hotter it is.

Of all the super healthy greens, kale is king.

It is definitely one of the healthiest and most nutritious plant foods in existence.

Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties.

Here are 10 health benefits of kale that are supported by science.

It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.

There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape.

The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

Vitamin A: 206% of the DV (from beta-carotene)Vitamin K: 684% of the DVVitamin C: 134% of the DVVitamin B6: 9% of the DVManganese: 26% of the DVCalcium: 9% of the DVCopper: 10% of the DVPotassium: 9% of the DVMagnesium: 6% of the DVIt also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorusThis is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.

Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.

Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to the mint.

Chia seeds were an important food for the Aztecs and Mayans back in the day.

They prized them for their ability to provide sustainable energy. In fact, chia is the ancient Mayan word for strength.

Despite their ancient history as a dietary staple, chia seeds became recognized as a modern-day superfood only recently.

In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.

Dont be fooled by the size these tiny seeds pack a powerful nutritional punch.

A one-ounce (28 grams) serving of chia seeds contains (1):

Fiber: 11 grams.Protein: 4 grams.Fat: 9 grams (5 of which are omega-3s).Calcium: 18% of the RDI.Manganese: 30% of the RDI.Magnesium: 30% of the RDI.Phosphorus: 27% of the RDI.They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.This is particularly impressive considering that this is just a single ounce, equalling 28 grams or about two tablespoons. This small amount supplies only 137 calories and one gram of digestible carbohydrate.

Interestingly, if you subtract the fiber most of which doesnt end up as usable calories for your body chia seeds only contain 101 calories per ounce (28 grams).

This makes them one of the worlds best sources of several important nutrients, calorie for calorie.

To top things off, chia seeds are a whole-grain food, usually grown organically. Plus, theyre non-GMO and naturally free of gluten.

Brussels sprouts are high in fiber, vitamins, minerals and antioxidants, making them a nutritious addition to your diet.

They may also come with added health benefits, including the potential to reduce the risk of cancer, decrease inflammation and improve blood sugar control.

Adding Brussels sprouts to a balanced diet thats rich in fruits, vegetables and whole grains has the potential to make a major positive impact on your health.

1. Source of beneficial amino acids2. Good for digestion and gut health3. May support immune function4. Supports the production of anti-ageing molecules5. Support weight loss6. May support joint health7. Might help you to get to sleep

What is bone broth?

Bone broth is the clear, protein-rich liquid obtained by simmering meaty joints and bones in water. It distinguishes itself from stock due to its lengthy cooking time. Much like stock, it can be used as a base for soups, stews and risottos.

Ok, so you might be a bit new to this, but thats ok. Macros is short formacronutrients:

There is technically a 4th, alcohol, but Im not going into that one specifically. However if you drink alcohol, you should know that 1 gram of alcohol has 7 calories and they do count. They just wont build muscle.

When setting up a macro goal, this can be for 2 reasons:

Whats important, is to actually find out how much youre eating now. This can simply be done by keeping track of your food intake for 2-4 weeks. An excellent tool for that isMyFitnessPal. Weigh yourself before and after.

Did you lose weight? Then you are not eating enough. Did you gain weight? Then you are eating too much. No change in weight? Then you are eating enough (but Im sure you figured that out by now)

In all cases its handy to calculate your daily caloric intake. Simply add up all the calories youve consumed and divide them by the days. This will give you a daily average.

Also, by documenting your current eating habits, you can assess more easily what types of changes you need to make, or find out if you were already on the right track.

A BMR is the Basic Metabolic Rate, this is the amount of energy your body needs to survive each day. This energy is needed for breathing, your heart beating, nails growing, digestion, you get the idea.

On top of that, you need energy for daily activities, like walking, weightlifting, running, etc. These 2 combined are called the Total Daily Energy Expenditure, TDEE. This is different for everyone, since it depends on gender, height, weight and activity level.

There are easy tools to help you calculate these numbers. The one I like is1percentedge.com. This tool is pretty accurate with calculating the BMR & TDEE.

Why still calculate this you ask?

If you compare the numbers in step 1 with the numbers in step 2, you can get the most accurate number possible in order to set your macro goals. Its simply eliminating as much error as possible.

This depends on your goal in step 1. The drop-down in the tool will give you options. The or+ numbers indicate how much % you need to be below or above your TDEE. The tool will do the calculating for you, dont worry.

Which option to choose? Again, this depends on you goal, but good options are:

Both options are in a safe range,Weight Losswill cause a slower, gradual weight loss,Lean Massingwill ensure a slower gain without too much fat gain.

This is where it really starts. Assuming you are using MyFitnessPal, you can enter the desired calories, protein, fats & carbohydrates in your profile:

Now its up to you to track what you eat every meal, every snack, every day.

This may sound tedious, but after a few times this becomes a habit quickly.

You may have guessed it, but if you want to be as accurate as possible, a kitchen scale is an essential tool. At some point you will get better a estimating portions without the scale, but in the beginning you will need one for sure.

There are of course multiple tools out there to keep track of your food intake, but MyFitnessPal is used by most peaple (including athletes), has a huge database of foods (that you can scan the barcode of as well) and also provides an overview on how your progress is during the day and if you are on the right track:

The graph on the left gives an easy overview on the macro intake during the day, the summary on the right gives a more detailed overview of both macro- and micro-nutrients.

This way you can tweak your food intake as you go along, and you wont run into surprises at the end of the day, when you might have gone over your target, or perhaps are still way under.

This is very important to define right from the beginning. How are you going to measure your progress? If you want to lose weight, the scale is a logical option, but should not be the only way to measure your success. The scale can give conflicting results as well.

For example, if you are also doing weight training, you will gain muscle mass, which results in more bodyweight.

To make sure you can truly see results, do the following:

So get out a measuring tape and measure up. The most common areas to measure:

Another way to really see results, is by measuring body fat. This should be done by a skilled person, and is usually done with calipers. The skin fold will be measured on several parts of the body, and the average body fat percentage is calculated.There will always be a discrepancy, for more accurate body fat measurements you can do a DEXA scan, hydrostatic weighing or a bodpod, but these are often not always available everywhere and are more costly.

The tutorial above is intended for those that have a specific goal in mind, whether that is losing fat, gaining muscle mass or both, but isnotintended to turn you into an obsessive calorie counter. But to be realistic, calories DO count.

The fact of the matter is, that in order to achieve a certain goal, you need to define the path towards it and this can be a way for you to do that.Simply saying I want to lose weight, so Im going to eat less will perhaps work for a while, but sooner or later you will hit a plateau and without insights into your eating habits, things could get a lot more difficult. To be honest, the more I talk to people about nutrition and calories, the more I realize that most people have no clue on how much theyre eating. This study comes to an interesting conclusion on that very issue.

Educating yourself in what your numbers are, what the caloric value of food is and how to implement it in your life will make the road to achieving your goals a lot easier.

At some point, it simply wont matter how talented you are, how much time and effort you put into sweating at the gym, programming your workouts and analyzing the weaknesses in your training if you dont have the nutritional side covered as well.

Fancy name and hype aside, superfoods dont have to be exotic or expensive youll be surprised how many of these multi-talents youre already eating.

This beverage isnt only good for hydration levels (and making you feel like youre on a miniature vacation).Coconut water is the perfect solution to get back on track after a tough WOD:

Like a primal, healthy version of Gatorade, it will give back the electrolytes you lost sweating. The natural coconut sugar is a great way to quickly replenish the glycogen (= energy) deposits in your muscles, paving the way for efficient muscle recovery and growth.

Coconut water: helping you to pretend to be on holiday, and get in shape

Ever wondered why the Crossfit Dottirs are so successful?

It might be because of a special sort of Icelandic dairy, Skyr. Made from four times the amount of skimmed milk used in yoghurt, it packs a huge amount of calcium and proteins, with next to no carbohydrates and fat, which makes it a perfect fit to hit your protein goals.

skyre: Food for champions

As an athlete, you require a lot more anti-oxidants than the sedentary population. Berries and Cherries provide them in abundance, while also catering to your sweet-tooth in a clean way.

Cherries are especially great if youre working on your endurance: Studies have shown that endurance athletes that drink cherry juice recover more quickly and measurably increase their performance. Way to improve those cardio-WODs!

Indulge your sweet tooth in the best way possible!

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14 Healthy Foods and Drinks to Help you Lose Weight and Fat from your Body - BOXROX

Sherri Shepherd and HealthyWage Partner to Pay $10,000 Cash to Dieters Realizing Personal Weight Loss Goal – Eurweb.com

Posted: January 22, 2021 at 2:50 pm

Sherri Shepherd

*HealthyWagethe worlds leading purveyor of financially-induced diet contests for individuals and corporate/team-based weight loss challenges, today announced the continuation of its A-list partnership with Sherri Shepherdan actress, comedian and best-selling author who formerly served as an Emmy Award-winning network talk television co-host.

Amid the popularity of Sherri Shepherds initial HealthyWager initiative through which participants vied to win up to $10,000 by hitting their own personal weight loss goal, the esteemed television personality has again teamed with HealthyWage for a re-boot of the initiative again giving participants a chance to win up to $10,000 by hitting their own personal weight loss goal. As an added bonus and point of motivation, those partaking in Sherri Shepherds HealthyWager challenge will also receive a $50 cash bonus added to their grand prize.

Sherris own goal is to lose 15 pounds in 6-months for which shell win $500 if she does so. Interested parties may learn more and enroll in the challenge, which runs through June 18, 2021, online at http://www.healthywage.com/sherri. View a video of Sherri Shepherd announcing the exciting challenge on Facebook here.

HealthyWage is actually making weight loss fun, says Sherri Shepherd about the partnership and program at large. Someone is going to pay me to lose weight? Thats a lot of fun for me. Accountability is so important to any weight loss goal. Going into 2021, I want to get my focus back on my health, and I just needed some incentive so I am excited to partner up again with HealthyWage.The fun part is finding out how much you can win for hitting your goalits the ultimate secret in motivation! HealthyWage is not a fad diet and will actually change the way you look at weight loss. Theres no better kick start to your 2021 resolutions than a HealthyWager!

How Sherri Shepherds HealthyWager works:

1) Calculate Your PrizeUse HealthyWages online calculator at http://www.healthywage.com/sherri to enter your goal and calculate your winnings.

2) Make Your BetIncrease your winnings by adjusting your goal weight, how much you contribute, and the time you expect it to take! Find a prize you like and make your wager!

3) Lose the WeightStay on track throughout the contest with weekly weigh-ins and support from other contestants.

4) Win Money!Meet your goal and win your prize!

HealthyWage is founded on research and double-incentivizationmethodology that proves cash rewards triple the effectiveness of weight loss programs. As case-in-point, HealthyWage payouts are proof positive. For their weight-loss achievements that collectively exceeds an astounding 1,050,000 pounds for this year, alone269 of which losing in excess of 100 pounds (and nearly 7.5 million pounds lost since the companys launch), HealthyWage has reportedly paid more than 30,000 dieters over $13 million cash in 2020, specifically, and over $55 million cash since its inception in 2009.

A few notable HealthyWager success stories (both female and male) also exemplify the power of this approach. These include Jean N. who lost 71 lbs. and won $3,357.99 for her efforts, and Jeremy M. who also lost 71 lbs. and won $1,886.32 for his own slimdown success. From its website, HealthyWage.com shares yet more inspirational success stories of both women and men who gained financially for their pound-shedding achievements using the companys unique gamification approach. This includes Kristin W. who lost a staggering 114 pounds and won $4,000 for her efforts, Anastasia W. who lost 41 pounds and won a whopping $10,000 in kind, and Blake S. who lost an impressive 151 pounds and won $4,670 for his own slimdown success. Figures that are tasty, indeed.

Studies show that monetary incentives serve to enhance the effectiveness of, and duly complement, weight-loss programs of any and all sorts, especially when paid out quickly like our various programs, said HealthyWage co-founder David Roddenberry. The average participant more than doubles their investment if they are successful at achieving their goal. The financial upside potential is impressive.

The efficacy of diet gamification is well-proven. For one, according to study findings published by JAMA Internal Medicine, behavioral economics-based gamification led to significantly increased physical activity among overweight and obese Americans. In this particular study, pairing a step tracking device with social incentives led to sustained, long-term behavior changeprompting participants to take more steps then with a step tracking device, alone. While the report explains that gamification interventions significantly increased physical activity during the 24-week intervention, with competition being the most effective.

Further validating HealthyWages well-honed approach, an additional study published in the journal Social Science and Medicine continue to prove that money is an effective motivator to increase both the magnitude and duration of weight loss. The same hold true in business for staff wellness initiatives. Results from one study published in the Annals of Internal Medicine indicated that Loss Incentive Motivates Employees to Take More Steps, finding that financial incentives framed as a loss were most effective for achieving physical activity goals.

Throngs of studies reiterate the importance of the stick in the design of a wellness incentive program, whether for individuals at home or for employee groups, Roddenberry says. Many studies have demonstrated that the threat of losing something of value is much more effective than the opportunity to win something of equal value.Thats precisely why we advocate that program participants pay to play and make an investment out of their own pocket in order to win rewardsin our case large cash prizesfor losing weight and getting more active in the program.

As a prolific corporate and group wellness purveyor, since 2009 HealthyWage has worked with an array of hi-caliber participants on workplace and staff wellness initiatives, including Halliburton, ConocoPhillips and more than 25% of the largest school districts in the country. HealthyWage has, in fact, formally created competitive, money-motivated programs for more than 1000 Fortune 500 and other public and private companies, hospitals, health systems, insurers, school systems, municipal governments and other organizations throughout the U.S., and their program has been more informally run at more than 7,000 companies and organizations seeking to bolster staff health and well-being, and boost bottom lines in kind.

Those interested in learning more about the Sherri Shepherds HealthyWager may do so online at http://www.healthywage.com/sherri

About HealthyWageIndustry-leading health and wellness, HealthyWage, provides cash incentives, social and expert-based support, tools and resources, and goal-setting and tracking technologies to address our nations obesity epidemic and improve Americas collective health. HealthyWage is at the forefront of the weight wagering movement, having formally created competitive, cash-fueled programs for more than 90 Fortune 500 and other companies, hospitals, health systems, insurers, school systems, municipal governments and other organizations throughout the U.S., and their program has been more informally run at more than 3,000 companies and organizations. The company was founded in response to academic research that proves even small cash rewards triple the effectiveness of weight-loss programs; that people are more effective at losing weight when their own money is at risk; and that social networks play a large role in the spread of obesity, and will likely play a large role in reversing obesity.Learn more online athttps://www.healthywage.com/.source: Marsha Zorn / [emailprotected]

Originally posted here:
Sherri Shepherd and HealthyWage Partner to Pay $10,000 Cash to Dieters Realizing Personal Weight Loss Goal - Eurweb.com


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