When you think "fast food," a phrase that probably doesn't come to mind is "healthy food." However, in recent years, many fast food restaurants have started to expand their menus to offer more than just burgers and fries.

"Over the past few years, fast-food chains have realized the consumer is becoming increasingly health-conscious, and in order to keep up, they have added a ton of menu options for someone trying to stay healthy," notes Jonathan Valdez, RDN, owner of Genki Nutrition and spokesperson for New York State Academy of Nutrition and Dietetics.

And if you're on a weight loss journey, that means that you will be able to find options that won't hinder your goals.

"Fast food gets a bad reputation, sometimes unrightfully so, for being super unhealthy because of the high-calorie density options (think lots of calories, in a small amount of food)," says Mike Gorski, RD, registered dietitian, fitness coach, and owner of MG FitLife. "However, losing weight comes down to eating fewer calories than you burn, and with a little pre-planning and creativity, you CAN be successful while still eating fast food."

We asked dietitians for their picks for the healthiest fast food meals that will help you stay on track with your weight loss. Here are 19 of their picks. Read on, and for more on healthy eating, don't miss Simple Ways to Start Losing Weight Immediately, According to Science.

270 calories, 4.5g fat (1.5g saturated fat), 540 mg sodium, 41 g carbs (5 g fiber, 8 g sugar), 21 g protein

"With only 270 calories, this sandwich is packed with whole grains and veggies providing 5 grams of satiating fiber, as well as 21 grams of protein," says Keri Gans, MS, RDN, CDN, author of The Small Change Diet. "This combo should keep you full for many hours."

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

300 calories, 12 g fat (5 g saturated fat), 820 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 18 g protein

"McDonald's has gotten a bad rap over the years but not everything on the menu deserves the shade. The Egg McMuffin is a classic breakfast sandwich that is only 300 calories and contains 18 grams of protein that will keep you full until lunchtime," says Valdez. "The total fat of 13 grams and 6 grams (32% of your daily value) is on the steeper side but fairs better calorie-wise than the other options on the menu. It also has zero added ingredients, so you don't have to worry that you're getting more than egg, cheese, and Canadian bacon on an English muffin."

Grilled Nuggets: 200 calories, 4.5g g fat (1g saturated fat), 660 mg sodium, 2 g carbs (0g fiber, 2 g sugar), 38 g protein

Fruit Cup (Medium): 60 calories, 0g g fat, 0mg sodium, 15 g carbs (2g fiber, 11 g sugar), 1 g protein

"A 12 piece serving of grilled nuggets contains about 200 calories and 38 grams of protein. This high protein option paired with a side of fruit would make a very tasty and filling meal, which is important for people on a weight loss journey," says Amber Pankonin, MS, RD, LMNT, registered dietitian and owner of Stirlist. For more healthy chicken options, check out theseThe Healthiest Fast-Food Chicken Nuggets, According to Dietitians.

430 calories, 17 g fat (5 g saturated fat), 810 mg sodium, 57 g carbs (10 g fiber, 2 g sugar), 12 g protein

"Packed with 27 grams of protein, this filling bowl contains 420 kcal and only 3 grams of saturated fat, making this item macro-nutrient friendly," says Silvia Carli, MS, RD, CSCS, a registered dietitian with 1AND1 LIFE. "The meal also contains 9 grams of fiber. Fiber promotes satiety, and it passes through the intestine without being metabolized for energy, meaning that it does not contribute to caloric intake."

300 calories, 13 g fat (6g saturated fat), 720 mg sodium, 32 g carbs (2 g fiber, 7 g sugar), 15 g protein

"Sometimes if you avoid what you crave, you crave it even that much more. So, if you feel like a burger, have a burger! But try and keep it simple," says Gans. "McDonald's classic cheeseburger is only 300 calories, so can easily fit into anyone's weight loss plan. And if you really want those friesorder the kids size for only another 110 calories."

Green Goddess Cobb Salad: 260 calories, 15 g fat (3.5 g saturated fat), 460 mg sodium, 13 g carbs (4 g fiber, 6 g sugar), 21 g protein

Turkey Chili: 200 calories, 7 g fat (3 g saturated fat), 460 mg sodium, 20 g carbs (9 g fiber, 6 g sugar), 14 g protein

"A soup and salad combo is a great way to get some extra veggies in during the day. I love this particular combination because the beans from the chili add an extra 4 grams of fiber to the 9 grams of fiber you're getting from the salad (52% of the daily value) and you're getting a good dose of protein (a total of 35 grams) so both options are going to set you up to stay full and stave off cravings later in the day," says Valdez. "What's even better is that Panera has done the work of portioning your food for you so you don't have to worry about overdoing it on the portion size, which can often sabotage people without them realizing it when trying to lose weight."

290 calories, 8 g fat (3.5 g saturated fat), 840 mg sodium, 34 g carbs (3 g fiber, 5 g sugar), 20 g protein

"Don't forget to balance out your high-calorie coffee drinks with this low-calorie option at Starbucks," says Gorski. "Some of their coffees can be over 1,000 calories, so find a balance between your favorite drinkand this low-calorie high protein wrap."

360 calories, 9 g fat (1.5 g saturated fat), 780 mg sodium, 35 g carbs (2 g fiber, 7 g sugar), 34 g protein

"At only 360 calories, yet with a whopping 34 grams of protein, this sandwich should prove to be a satisfying option on the go," says Gans.

160 calories, 5 g fat (2.5 g saturated fat), 500 mg sodium, 16 g carbs (1 g fiber, 1 g sugar), 12 g protein

"I appreciate that Taco Bell was one of the first fast-food restaurants to post ingredient and nutrition information online. The nutrition calculator is really helpful when finding options that fit your weight loss goals," says Pankonin. "A personal favorite is the chicken soft taco as each taco contains 160 calories and 12 grams of protein. And several menu items can be customized as Fresco-style, which can replace cream sauces with tomatoes."

160 calories, 3 g fat (0.5 g saturated fat) ,125 mg sodium, 28 g carbs (4 g fiber, 0 g sugar), 5 g protein

"Oatmeal is always a great option when trying to lose weight. The high fiber content (4 grams) helps to fill you up and keep you full for longer. The oatmeal at Starbucks comes with packets of nuts and dried fruit (ditch the brown sugar)," says Valdez. "I will usually throw the nuts for added omega-3's and about half of the dried fruit on top to give some sweetness. 160 calories may seem low along with the 4 grams of protein. However, when you add the Siggi's yogurt, you add an additional 110 calories and 15 grams of protein. A much fuller breakfast to fight off cravings before lunchtime."

Related:12 Side Effects of Eating Oatmeal, Say Dietitians

350 calories, 8 g fat (1.5 g saturated fat) ,1300 mg sodium, 40 g carbs (4 g fiber, 6 g sugar), 31 g protein

"Subway 6" Turkey, Double Meat, No Cheese, Light Mayo, ALL veggies. This is my personal "go-to" for traveling because I know exactly what's in it, high protein, moderate carbs, and lower fatand FULL of vegetables," says Gorski.

410 calories, 14 g fat (6 g saturated fat) , 590 mg sodium, 52 g carbs (7 g fiber, 4 g sugar), 12 g protein

"This breakfast sandwich is packed with healthy fats, fiber, and proteinkey nutrients to keep you satiated till lunchtime," says Gans.

420 calories, 9 g fat (2.5 g saturated fat), 1585 mg sodium, 51 g carbs (15 g fiber, 10 g sugar), 34 g protein

"One way to save calories when ordering is to forgo the tortilla/rice and go for a salad bowl. Loading up Chipotle's salad bowl with fajita veggies (20 calories), beans (130 calories), pico de gallo (25 calories), and a lean protein, like steak which is only 150 calories, will make for a satisfying meal full of vitamins and minerals," says Valdez. "All of these options keep the meal relatively low-cal (this meal is only 420 calories and 9 g of fat), without making you feel deprived, or leaving you feeling hungry after you finished eating. Pro-tip: get guacamole on the side. Yes, avocado is a healthy fat, but you CAN have too much of a good thing. This way you can portion out exactly how much you want. And if you're watching sodium intake, you may want to go easy on the salsas. While it's still a better alternative to most dressings, pico de gallo contains about 565 milligrams of sodium (about 24% the daily value)."

290 calories, 14 g fat (6 g saturated fat, .5 trans fat), 610 mg sodium, 26 g carbs (1 g fiber, 6 g sugar), 15 g protein

"Burgers like this one can be a decent choice for those on a weight loss journey. This cheeseburger has 290 calories and 15 grams of protein," says Pankonin. "Pair this with a side of apple slices and it can make for a very satisfying meal compared to eating a prepared salad off the menu. This is fewer calories compared to the parmesan Caesar salad which has almost 500 calories with the dressing."

320 calories, 6 g fat (1 g saturated fat), 680 mg sodium, 41 g carbs (4 g fiber, 9 g sugar), 28 g protein

"If you're going to go with a chicken sandwich, this is your best bet. High protein and low in calories make it a great choice," says Gorski.

270 calories, 4.5 g fat (1.5 g saturated fat), 540 mg sodium, 41 g carbs (5 g fiber, 8 g sugar), 21 g protein

"When in doubt, go grilled! Items that have been fried generally have a higher overall calorie and fat content than those that have been grilled. Not to mention the fats in fried foods are largely saturated and/or trans fats which have been known to contribute to high cholesterol, atherosclerosis, and heart disease. Choosing menu items that have been grilled vs. fried will not only help in your weight loss pursuits but also help to keep you heart-healthy," says Valdez. "This sandwich is made with grilled chicken and a double serving of veggies on a 6" whole grain sub. Its contents aren't simply great low-fat options with only 4.5 grams fat and 1.5 grams saturated fat (about 0.9% the daily value for saturated fat), they're packed with nutrients. And because it's only 6 inches, you don't have to worry that you might over-do it. Counting carbs? Ask for this sandwich on one of their flatbreads."

400 calories, 20 g fat (9 g saturated fat), 920 mg sodium, 33 g carbs (2 g fiber, 7 g sugar), 22 g protein

"Yes, the McDouble. You may have been thinking of a chicken sandwich, but the McDouble actually has the same amount of calories (400) as the McChicken, but 8 more grams of protein, and less fat! Pair it with some fresh fruit and water and it's actually not that bad of a meal!" says Gorski.

Related:We Tried Every Burger at McDonald's, and This Was the Best

430 calories, 17 g fat (5 g saturated fat), 810 mg sodium, 57 g carbs (10 g fiber, 2 g sugar), 12 g protein

"If you are looking for a plant-forward option that will be satisfying Taco Bell's Power Bowl might be a very good choice," says Gans. "Their bowl is packed with fiber, providing 10 grams, for only 430 calories. To make it 100% plant-based, pass on the cheese to save another 60 calories."

430 calories, 23 g fat (3 g saturated fat), 720 mg sodium, 29 g carbs (6 g fiber, 7 g sugar), 31 g protein

"This meal provides 31 grams of protein and a friendly 430 calories. It comes with 6 grams of fiber," says Carli. "Make it 10 by adding a side of fresh fruit for added vitamins and minerals and to satisfy a sweet tooth." Speaking of sides, what about reminiscing on these 15 Discontinued Fast-Food Sides We Want Back.

Go here to see the original:
19 Healthiest Fast-Food Meals for Weight Loss, According to RDs - Eat This, Not That

Lockdown love handles, Thanksgiving tummies and Christmas pie thighs these are just a few of the things you may hope to leave behind in 2021.

But tacking on a few workouts a week isnt going to get you your weight-loss wishes.

A recent study found that people who followed a rigorous hour-long workout on a daily basis lost substantially more weight than those who only got their heart rates up a few times a week.

Thats partly because people who exercise tend to eat more to make up for their exertions, but only up to a point meaning those who only worked out a couple times a week canceled out any caloric losses, while those who exercised daily didnt.

Even more interesting, the intense workout regimens appeared to boost levels of the appetite-suppressing hormone leptin in the body, something occasional exercise did not do.

Logging an average of 300 minutes of exercise weekly or working out 40 to 60 minutes, six days a week and burning about 3,000 calories total, was the fat-burning sweet spot in the study, authored by Kyle Flack, Ph.D., an assistant professor of nutrition at the University of Kentucky.

And while any exercise is better than no exercise, those looking to move the dial on the scale will need to put in the time roughly 60 minutes every day.

Unfortunately, that level of commitment is enough to make most would-be workout warriors want to quit mid-battle of the bulge.

So, how to stay motivated when the task appears so daunting?

The key is to not make fitness a game of how miserable you can make yourself, celebrity fitness trainer John Basedow told The Post. You have to make exercise something thats enjoyable, something that fits into your lifestyle and something that you look forward to doing.

Experts such as him say that the new routine, and all the endurance that comes with it, has to happen gradually. In other words, you cant expect to instantaneously go from zero to beast mode.

Here, gym gurus offer the best at-home hour-long workouts that will help you build your strength and commitment in the new year.

Basedow, the muscle-bound mastermind behind exercise empire Fitness Made Simple, says a healthy blend of cardio and weightlifting is the chefs kiss for melting off those extra chunks without igniting the flames of workout burn-out.

Theres nothing better than doing a combination of weight training and cardio for weight loss, the Long Island native told The Post. You can do 30 minutes of any cardio that gets you moving, gets your heart rate up and gets you into that fat-burning mode.

After spending a few minutes warming up with simple stretches and yoga moves, you might get your heart pumping by running on the elliptical machine, taking a high-powered walk on the treadmill or in the park or engaging in a a safe game of racquetball with friends.

Then its onto the weights: Combine your cardio with another 30 minutes of strength training your bodys different muscle groups with a pair of adjustable dumbbells, and youre going to get amazing results, he said.

He suggests three sets of 10 to 12 reps each of chest incline presses and dumbbell back rows, bicep curls and tricep extensions and walking dumbbell lunges (see breakout below) and squats. Finish with crunches (eventually working up to three sets of 50 reps), then upper and lower body stretches to cool down.

Walking lunges with dumbbells

This strength-training exercise works the butt, thighs, quads, hamstrings, core and biceps.

How many: Three sets of 10 to 12 reps with weights

How to:

Pole and aerial fitness trainer Abigail Williams-Joseph stresses the importance of building muscle and core strengthening. Simply focusing on calorie loss misses the big picture, she said.

Burning 3,000 calories and getting to the gym every single day in order to lose a certain amount of weight per week is not our main focus, Williams-Joseph told The Post. Were building people up to be physically strong, and to increase their mobility and flexibility.

Williams-Joseph says at-home cellulite soldiers can combat the fat with a solid body-weight training routine.

Stefano Giovannini

Stefano Giovannini

No matter your New Year goals, these top healthy snacks...

She suggests a 10- to 15-minute workout that incorporates full body stretches; head, wrist, arm and ankle circles; jumping jacks; and chest-cross arm swings.

Then its on to a series of body-weight exercises pushups, shoulder shrugs, pullups, lateral leg raises, squats, lunges and knee tuck crunches (see breakout below). For each exercise, do three sets of 20 reps, with a 30-second rest between sets.

Finish with a brief cool down, 30 seconds on each side, that includes arm-cross shoulder stretches, overhead tricep stretches and glute stretches.

Knee tuck crunches

This ab-buster strengthens the core, makes your hips and back more flexible and increases mobilityand flexibility.

How to:

Armed with more than three decades of exercise expertise, certified group fitness trainer Cheryl Kellys high-octane classes are kryptonite to calories.

Like Basedow, she recommends a mix of cardio and weight training each day, coupled with a warmup and cool-down period.

The key to success, she stressed, is variety.

Change up your cardio and weight-training routine every day, Kelly told The Post. Mix it up as often as possible.

When working out on your own at home, the New Jersey instructor suggests 25 to 30 minutes of fun, fast-paced cardio such as kickboxing (try the breakout move below), step aerobics or a high-speed walk or run on the treadmill.

Complete the routine with some weight-training moves. For those who dont have weights or kettlebells, Kelly says doing lunges and bicep curls with household items such as heavy cans of food, full water jugs or detergent containers will get the job done.

For this 20-minute muscle-building segment, try four sets of 15 reps, with a 10-second rest between sets, of the following moves: alternating bicep curls, seated dumbbell extensions, lateral arm raises, hop squats, back rows, pushups and tricep dips.

Jab, cross, hook, upper cut combo

This heart-rate lifter is great for cardiovascular health, while burning calories and building muscle strength and balance.

How many:Repeat combo 50 times

How to:

Read the rest here:
You have to exercise an hour to lose weight here's how to make the most of it - New York Post

Dear Rachel,

I have had the unfortunate experience of losing weight and then gaining it all back, so I'd love to know if it's better to lose weight fast or slowly to avoid regain. I thought it would be doable to lose weight quite slowly (like two pounds a month) and keep that up, but I have found that it is quite hard to keep up motivation. I have also read that it's more effective to do a more drastic calorie deficit and lose more weight more quickly, but I wanted to know if the experts have more to say on that.

Torn

Dear Torn,

As with most questions on health and fitness, the answer is: it depends. We are all unique and what works for one person won't necessarily work for another.

Generally, fat loss experts tend to champion slow weight loss because it's a lot more sustainable, but as you point out, there can be something really motivating about seeing quick results.

While in an ideal world, your motivation would be intrinsic (eg. performance or health-related) rather than extrinsic (based on aesthetic change), we all know how encouraging it is when you physically see a change in your appearance.

Oh, and while we're on the subject, it's much better to take photos to assess your progress rather than going solely by scale weight, because that can fluctuate massively from day to day and the changes don't necessarily reflect fat loss or gain.

To lose weight, you need to be in an energy deficit ie. consuming less energy than you're expending. Energy is measured in calories (technically kilocalories).

Any diet or eating plan keto, intermittent fasting, carnivore that puts you in a calorie deficit should result in weight loss, but if you can't keep it up, go back to your old eating habits, and regain the weight, that diet did not "work."

A post shared by Alix Turoff MS, RD, CPT (@alixturoff_rd)

People who've lost and regained weight often look back at previous diets through rose-tinted glasses and think they worked, until they quit. But if you're quitting, not just living a lifestyle you enjoy, the diet will never be successful.

When I lost a lot of weight about two years ago, I took my time with it and didn't do anything drastic (after trying many fad diets in the past). I'm pleased to say that now, although there have been minor fluctuations, I've stayed around the same weight and dress size.

Regaining weight you've previously lost can be really demoralizing, but, as I mentioned in a previous column on the matter, you shouldn't beat yourself up. You simply learn from the experience.

To avoid regain, making small tweaks with your diet and eating in a small deficit is generally advisable, and that's what worked for me.

"From a motivation perspective, it could be really exciting to make substantial changes to your eating and watch the scale drop quickly. It might even motivate you to keep going for a few weeks," registered dietitian Alix Turoff told Insider. "But when your plan is very rigid, this motivation typically lasts only a few weeks before you're burnt out and wanting to quit."

Alix Turoff is a registered dietitian. Alix Turoff

Slow dietary tweaks, combined with work to change your mindset, should lead to lasting results.

"When you focus on changing the behaviors that led to gaining (or regaining) the weight in the first place, you'll see the weight come off slower (for the most part) but if you're truly changing your habits and behaviors, you don't have to worry about the inevitable weight gain that comes from doing something drastic that you can only keep up for a short period of time," Turoff said.

Losing weight in a small calorie deficit also means you'll hold on to more muscle while losing fat, which means you actually change your body composition when people say they want to lose weight, what they usually mean is they want to lose fat.

Equally, research suggests that maintaining strength while aging could lead to a three times lower risk of developing a physical impairments.

Despite the above, for some people in certain situations, there can be a case for losing weight quickly with a larger calorie deficit, although only for a brief period.

"If we're talking about someone seriously obese, not someone who has 10-30 pounds to lose, there's a considerable amount of research suggesting that more rapid weight loss in the initial stages, the first one to three months, can be very beneficial, both physically because obviously you can help remove a lot of extra stress on the joints, but more importantly, mentally and emotionally," personal trainer and fat loss coach Jordan Syatt told Insider.

He continued: "More often than not, people who are severely overweight do not believe in their ability to succeed at all. They just don't think it's possible. So for them to lose weight relatively quickly at the beginning is often a way to show them it is possible."

Jordan Syatt is a personal trainer and fat loss coach. Jordan Syatt

Indeed, a study by the University of Florida suggests that the more weight you lose in the first few weeks of a diet, the more you'll lose in the long-run, and the more successful you will be keeping it off.

However, Syatt stresses that if you do start with a large calorie deficit, it's then crucial to transfer into a more sustainable weight loss approach of around 2-6 pounds a month.

Equally, the leaner you get, the slower your progress will need to be in order to be both sustainable and enjoyable.

"If you're relatively lean and you're losing weight too quickly, you're putting yourself at a greater risk of losing muscle mass and developing disordered relationships with food. So the leaner you are the slower it should be," Syatt said, adding that around 2-4 pounds a month is optimal, but this will vary month to month and person to person.

You say you find it hard to stay motivated losing weight at a rate of around two pounds a month, but this actually sounds great two pounds a month should mean you're enjoying your lifestyle, not restricting yourself too severely, and are still losing weight.

The thing about motivation is that people always wait for it to strike before they take action. But the reality is, as I discussed in the very first Working It Out column, the action has to come first, and the motivation will follow.

A post shared by Rachel Hosie (@rachel_hosie)

For weight loss to be sustainable, ultimately it does need to be slow (even if there's an initial rapid burst for those with lots of weight to lose). And when weight loss is slow, the aesthetic changes you desire will also be slow.

So again, it's really helpful to set yourself some performance-based goals, such as achieving a pull-up, running 5K in under 30 minutes, or drinking eight glasses of water a day.

"When you're focusing on what your body can do, rather than trying to lose weight, often it's easier to stay motivated because you can see progress day after day and week after week," Syatt said.

Wishing you well,

Rachel

As a senior lifestyle reporter at Insider and a self-described fitness fanatic with an Association for Nutrition certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.

Have a question? Ask Rachel atworkingitout@insider.comorfill out this anonymous form. All questions will be published anonymously.

Original post:
Is it better to lose weight fast or slowly if you want to stay motivated and avoid regain? - Insider - INSIDER

A juice cleanse is a type of a dieting regimen that focuses solely on the intake of juices made from vegetables and fruits, and nothing else. The goal is to detoxify the organism, as well as to promote weight loss. While there are many disputes about whether juice cleansing diets are healthy and effective, some things simply stand for a fact. Here are some aspects that focus on whether the juice cleanses are effective for weight loss.

Juice cleansing, also referred to as juice fasting is a type of a diet where the person taking it consumes only vegetable and fruit juices, and not any traditional, solid foods. As the name suggests, cleanses are used to detoxify the body of any built-up toxins that may have accumulated over time.

The reason this works is that vegetables and fruits have a high percentage of dietary fiber that can clear out the toxins. In addition to detoxing, juice cleanses are often used for promoting weight loss which is perfect to achieve because there are obvious restrictions in calorie intake, and there are some additional mechanisms by which weight loss is promoted, which will be discussed down the line.

A juice cleanse includes the intake of only juices made from vegetables and fruits. It strictly excludes traditional, solid food intake, as the main goal is to detoxify the body from the toxins that may have built up as the result of an unhealthy diet and lifestyle. This means no alcohol, dairy, refined sugar in any form.

Animal products are also restricted, as well as caffeine and all sorts of processed foods including both canned, and bagged foods because they are full of artificial coloring and flavoring, as well as preservatives. An average amount of juice that a person should drink daily is 5-6 bottles. Aside from juices, the intake of water is also allowed.

The health benefits from a specific juice cleanse diet will depend on the vegetables and fruits that are used to make them since they all have specific benefits. The most commonly used ingredient in the top cleanses are kale, spinach, carrots, apples, and oranges. Spinach and kale are full of antioxidants that prevent tissue damage and have inflammatory properties. Spinach is also full of vitamins that help our body function properly.

Carrots are one of the rare ingredients that are packed with vitamin A that helps with eyesight regulation by being the precursor for retinol that plays a key role. Apples not only serve as a neutral base for juices but they also promote cardiovascular health too. All of the ingredients that are commonly used to make a juice cleanse are inherently healthy thus the juices themselves have all of their benefits combined.

In addition to many health benefits that inherently come from all the ingredients used in juice cleanses, there are additional benefits that are worth the mention. During a juice cleanse you will end up consuming fewer carbs. This is important because our body uses carbs as the main source of energy, and by not consuming additional carbs, its forced to use the reserves in the body, thus promoting additional weight loss.

Furthermore, in the process of using up the carbohydrate reserves in the body, sodium is also being consumed. This means that built up water in the body will also be flushed out because sodium ions attract water molecules. Restricted calorie consumption with carb reserves depletion combined with water flushing significantly promotes weight loss.

One of the most prominent benefits of a juice cleanse is that it offers a lot of dietary fiber. As you already may know, dietary fiber regulates digestion, and it also eliminates any toxins that might have built up in your body over time. In addition to this, a lesser-known fact about juice cleanses is that they kickstart your metabolism and make it faster even if its for the time being.

Some particular juice cleanses have especially been linked to significantly faster metabolism which in turn promoted weight loss. These juices are suspected to do a good job because of some specific ingredients like pepper. However, this needs to be taken with precaution, as rapid weight loss can be unhealthy and even be a stepping stone to some diseases.

After discussing all the health benefits that juice cleansing diets have, its becoming more clear that they are useful for promoting weight loss. The main reason is that they restrict unnecessary calorie intake, as well as the fact that they flush out water and sodium by using the carb reserves from the body.

Go here to read the rest:
Juice Cleanse for Weight Loss: Are They Effective? - South Florida Caribbean News

My breakfast: I have my breakfast at 8:30 am sharp and prefer eating oats with almonds and fat-free curd/ vermicelli upma with veggies/poha or two idlis.

My lunch: For lunch, had at 1:30 pm, I mostly take 2 - 3 chapatis or little rice with moong dal and low carb vegetables (broccoli, beans, spinach etc.) or grilled boiled chicken/fish ( 100 gms)

My dinner: Just a bowl of moong or split moong dal at 9 pm. If I feel hungry later, I have a glass of skimmed milk.

Pre-workout meal: 1 hour before I take 2 digestive biscuits with tea without sugar, preferably red tea. An hour before heading to my workout, I have 2 digestive biscuits with tea (without sugar). Sometimes, I have red tea.

Post-workout meal: I have a cup of green tea.

I indulge in (What you eat on your cheat days): Nothing fancy, on rare occasions when I crave too much, I like to have chicken momos or homemade pooris or paranthas. I avoid eating outside food as much as possible.

Low-calorie recipes I swear by: My wife prepares delicious oats recipe- with nuts, curd and jaggery powder. I avoid gluten and sugar. Vermicelli is another favourite. I love eating it and this has helped me control my calorie intake. Most of my food was prepared in very less oil (usually mustard oil). I have to thank my wife for being so supportive and helpful.

Go here to see the original:
Lockdown weight loss: "I have a bowl of moong or split moong dal for dinner" - Times of India

Anushka Asthana talks to Dr Andrew Jenkinson, a consultant in bariatric (weight-loss) surgery. He discusses how his patients experiences of failed weight loss led him to spend years researching metabolism and weight reduction. Why is it that although most people consume food with too many calories, only some become obese?

Genes predispose you to obesity, he says, but your genetics need to be triggered by environmental change for you to become obese. In areas of the world where populations eat local, fresh ingredients, populations do not become obese. But if you change that food supply to processed food, some of that populations will become obese.

The United Arab Emirates is a good example of this, says Jenkinson, who holds clinics in Dubai. He notes that two generations ago the population ate a Bedouin diet. Now they have a far more processed diet and obesity rates have soared 50% of UAE women are obese.

Jenkinson believes that by decreasing sugar and refined carbohydrates, increasing our omega 3 and 6 levels, and decreasing our cortisol (stress hormone) levels rather than cutting calories, people can permanently reduce their weight.

Jenkinsons book Why We Eat (Too Much) is out now. whyweeattoomuch.co.uk

Archive: YouTube; ABC The Biggest Loser; University of Minnesota School of Public Health; Fox; Get the Gloss; The Body Coach; Huntley Film Archives

Support The Guardian

The Guardian is editorially independent.And we want to keep our journalism open and accessible to all.But we increasingly need our readers to fund our work.

Original post:
Why do some people find it harder than others to lose weight? - The Guardian

The Telegraph

It was 2.30 in the morning, maybe even closer to 3. All was quiet in the flight deck, just the odd ripple of turbulence occasionally bumping the aircraft. Peering 38,000ft down below us, the moonless sky gave little away of northern Canada. A black abyss of nothing; no roads, no towns, no people. We were truly in the middle of nowhere. Wed been hoping for the Northern Lights to keep us entertained as we sped through the darkness, but they never seem to play ball when you want them to. Flying through the night from the west coast of the USA can feel like a long slog. Nothing to see, few people to talk to and, normally, very little to do. Until the phone rang. Captain, a passenger has collapsed and is unresponsive, the cabin crew member informed us. Weve got them on oxygen and have just made an announcement for a health care professional. A phone call like that gets your attention. Getting ill is never a good thing but doing so seven miles above the snowy wilderness of the Arctic Circle is less than ideal. At any point during a flight, a switched-on pilot will always know where, and how far away, the nearest diversion airport is. At 70 North, Iqaluit was relatively close, just an hour away. However, a snowstorm had reduced the visibility to levels which would make landing impossible. It would take just under three hours to reach Goose Bay, where the weather was better, a long time for a seriously ill passenger. During a medical emergency, timing and expert knowledge are critical. Accurate communication is key to making the best decision not only for the sick individual but also for the rest of the passengers on board. Divert the aircraft too soon and it could result in thousands of pounds of unnecessary costs and scores of missed connections. Divert too late and the passenger may not survive. Its a tricky tightrope to walk. Luckily, in these situations, we have an ace up our sleeve. Understood, replied the captain, well call Medlink A mere 4,500km away, just outside Phoenix, Arizona, is Banner University Medical Center. At the centre of the emergency room, a level 1 trauma centre, sits MedAires MedLink Global Response Center. Providing support in more than 140 different languages, MedLink gives aircrew ready access to Emergency Department doctors who are able to assess the passenger and make recommendations to manage the situation. Getting in touch with MedLink is almost as easy as using a mobile phone. With the use of satellite communications in the flight deck, we are able to speak to the doctors in Phoenix from almost anywhere around the world. Only the Polar regions above and below 75 latitude fall out of signal range. Advanced systems on aircraft such as the 787 Dreamliner then allow us to connect the call to interphones in the cabin, allowing cabin crew to speak to the doctors without the need to run back and forth to the flight deck. Not only does this speed up communication, but it also reduces the amount of time the flight deck door is open. From their high-tech hub, not only are MedLink staff able to see where exactly in the world the flight is, but they also know what medical equipment is available on that particular aircraft. The doctor is then able to use this information to make their recommendation of treatment to the crew. All commercial airliners have a basic first aid kit, but most also carry a more advanced medical kit, containing equipment such as Nitrolingual spray, Ventolin inhalers and Epipens. It also contains a selection of drugs which can be administered only by a health care professional; a doctor, nurse or paramedic. If a passenger has suffered a heart attack or is suffering from high blood pressure, there are drugs to help. In the majority of cases, the patient responds well to the prescribed treatment and the flight continues on its way, as was the case in our situation. However, if the passengers condition deteriorates, the doctor may recommend that we consider diverting the aircraft to allow them to receive better care on the ground. Read more: What happens when someone dies on a plane? Using their knowledge of the aircrafts global position and specialist medical facilities available nearby, Medlink staff are able to suggest preferred diversion airfields, specific to the patients needs. Nevertheless, the decision to divert ultimately lies with the Captain. They have a responsibility, not only to the sick individual, but for the overall safety of the other passengers and crew on board. Just because Medlink has suggested a particular airfield would be ideal for the ill passenger does not necessarily mean that it is ideal for the flight. Diverting an aircraft is not a simple action, a number of factors must be considered before making such a decision. Is the weather suitable? Is the runway long enough for the current aircraft weight? Will we even be able to take off again? Like with many decisions in life, theres not always a simple answer. Depending on the problem and all the variables that come with it, there may be a number of viable options to take. A pilots job is more than just landing the aircraft in gusty winds or in zero visibility. We are decision-makers, each small choice potentially affecting hundreds of lives. What we decide to do, in the small hours of the morning in the middle of nowhere, is the reason why we are there.

Read the rest here:
Get After Your Weight-Loss Goals With This 45-Minute, Full-Body HIIT Workout - Yahoo Lifestyle UK

New Year Resolutions may not work because of your lack of planning

We are in the fourth day of 2021 and if you already feel behind on your New Year Resolution, then you're not alone. There are several reasons why taking up resolutions doesn't work, and largely, it may not even be your fault. In one of her latest IGTVs, nutritionist Pooja Makhija specifically talks about fitness resolutions, and why they are fated to fail. In the video, she talks about how the plan to make the resolution to get fitter and healthier begin somewhere around November or December. These resolutions may begin to fade as we reach June or July, and sometimes even earlier in February or March.

This cycle tends to continue over and over. What is it about New Year Resolutions, especially pertaining to health and fitness, that they are destined to fail? Well, it could be because of your lack of understand of your body, and even yourself, says the Mumbai-based nutritionist.

Makhija lists three most common reasons why our New Year intentions really don't live up to our expectations. Here are they:

Your body needs to time to adapt to changes. If you have been living a sedentary lifestyle the previous year, and have majorly been inactive, then taking up exercising regularly or vigorously the next year is bound to be challenging. "Your body doesn't listen to calendars. It listens to repetitions," says Makhija. Give your body the time to adjust into good eating habits, you cannot plunge into it directly without knowing how to swim.

Also read:3 Myths About Weight Loss And Fitness That You Must Stop Believing This Year

You may be just 10 days into your new eating and exercising routine and you may expect changes in your weight, body, skin and hair. And if the same doesn't happen, you may instantly believe that your health plan is simply not working for you. Know that it takes time for the healthy lifestyle to reflect on your body physically. "Give yourself the leverage to have a few falls. Literally and figuratively, pick yourself up," says Makhija.

Give your body the time to adapt to the new diet and fitness regimePhoto Credit: iStock

Also read:Expert Shares Most Popular Fitness Trends Of 2020

The lifestyle regime that you choose to follow for the new year should not be massively different from the one you were following earlier. Here are some points to consider:

Also read:Potato Fries As A Pre-Workout Snack? Here's Why A Fitness Trainer Recommends It

Failing to plan on the basis of these points could contribute to why you fail to follow your fitness resolutions year after year. "Choose a fitness plan that goes with your lifestyle. Do not change your life because of getting fitter. Instead, make fitness a holistic part of your lifestyle," says Makhija.

(Pooja Makhija is a nutritionist, dietitian and author)

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.

Waiting for response to load...

Excerpt from:
Weight Loss: Nutritionist Lists Top 3 Reasons Why Your Fitness Resolutions Are Fated To Fail - NDTV

While weight management has proved more difficultthroughout the coronavirus pandemic, there have been health-conscious fanatics who have been able to avoid the "Quarantine 15."

Here are some of the biggest weight loss transformations that made headlinesin 2020.

Man loses nearly 200 pounds so he can ride roller coaster opening day

Six-foot-9 Jared Ream from Ohio lost 190 pounds in less than a year, all so he could board a new thrill ride. After being unable to get on his favorite roller coaster at Kings Island due to his size, Ream realized he had to make a lifestyle change if he wanted to continue partakingin his roller coaster hobby. He then got motivated to lose weight in August 2019 when the theme park announced it was opening up a new coaster.

Jared Ream weighed 430 at his heaviest, and knew he had to make a change if he wanted to continue his passion of riding roller coasters. (Jared Ream)

At his heaviest, Ream was about 430 pounds.

NEW JERSEY WOMAN DITCHES UNHEALTHY LIFESTYLE, DROPS 150 POUNDS AFTER DOC'S DIAGNOSIS

Woman drops 165 pounds without giving up favorite foods

Catherine McNulty, at 56, lost 165 pounds when she switched up her diet. The U.K resident said she decided to lose weight in 2018 after she got winded going up the stairs at a pub. She weighed around 294 pounds at the time, and was eating carb-heavy meals regularly. McNulty credits a new diet of less calorie- and carb-dense foods while still enjoying her favorite foods, like pizza, in moderation with helping her reach her slim down to 124 pounds.

Catherine McNulty lost 165 poundswithout cutting out favorite foods like pizza and pie.(SWNS)

OBESITY TIED TO MORE SEVERE CORONAVIRUS ILLNESS, DOCTORS SAY

Man's220-pound weight loss journey starts with anunseasoned vegetable

Dylan Wall from Tennessee turned his life around and lost 220 pounds after he failed to keep up with his new classmates during a college tour. He officially began his weight loss journey by trading fast food and sandwiches for unseasoned potatoes to break his "flavor addiction." The switch allowed him to transition to other healthy foods that gave him energy to work out regularly, and he eventually dropped from425 pound to around 205.

Dylan Wall weighed 425 pounds when he graduated high school in 2017.(SWNS)

CLICK HERE TO GET THE FOX NEWS APP

Mom sheds nearly 200 pounds after breaking roller coaster seat

Danielle Wright, 27,was inspired to lose weight after she reportedly broke a roller coaster at the Alton Towers theme park in Staffordshire, England. The experience immediately prompted her to change her diet for the better, which meant trading junk food for salads and other low-calorie meals. She also began intense cardio-focused workout classes, andmanaged to shed nearly 200 pounds over the past few years, reaching her goal weight of 140.

Danielle Wright was motivated into losing nearly 200 pounds after she broke a roller coaster seat.(SWNS)

CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER

Woman ditches unhealthy lifestyle, drops 150 pounds after doc's diagnosis

Around five years ago, Daniella Hoshia, a 26-year-old accountant from Hoboken, decided to make a New Years resolution and stick to it after a doctor told her she was pre-diabetic, and also at risk for high cholesterol.Finally feeling that "enough was enough," Hoshia changed up her diet and took up running, eventually losing 150 pounds .Now weighing around 135, Hoshia says shes stronger and more outgoing than ever and she claims shes no longer the "super insecure" person she used to be.

Daniella Hoshia says she lost 150 pounds after her doctor warned of potential health implications. (SWNS)

Man sheds nearly 300 pounds, credits massive weight loss with helping him beat coronavirus

The "Greatest Loser" of 2020 went to Phil Kayes of Northern Ireland, according to Slimming World a U.K.-based weight loss organization. Kayes, 47, lost an astounding 294 pounds, shedding the majority of the weight over 3 years. Kayes began prioritizing his health after his mother was diagnosed with terminal cancer, and thanks to his mindful diet and activities like cycling his once 520.5-pound frame now weighs only around 226 pounds.

Kayes then realized he had to do something about his weight when his mother was diagnosed with terminal cancer.(SWNS)

More recently, Kayes has found love and survived the coronavirus, which has caused medical complications among obese patients, according to the CDC.

See more here:
The biggest weight loss transformations of 2020 - Fox News

A new year often brings desires to take on healthier habits and perhaps increase your fitness or lose a little weight. While Im a firm believer that a new year does not require a new you (at least, physically) introducing new habits that improve your quality of life is a positive move at any time of the year.

What the CSIRO wants to focus on in 2021, however, is the mindset we take into our new health and fitness goals.

The research agency has released a newly-developed tool the Start Strong Diet Quiz and its designed to assess participants values and readiness for change.

This new quiz looks at what it is that motivates people to adopt new health habits, including if they are more motivated to change their diet, increase their exercise or monitor their measurements, the CSIRO has shared in a statement on the launch.

In a nutshell, by asking questions about why you want to lose weight or start exercising, the CSIRO can then offer you personalised tips that are intended to help you stay motivated and committed to your health and diet goals for longer.

More than that, however, taking the quiz also gives you an opportunity to stop and consider precisely why you want to get that 2021 rig. Are your sources of motivation positive? Or are they worth some deeper thought?

CSIRO behavioural scientist, Dr Emily Brindal shared in a statement that this tailor-made approach to weight loss is a particularly effective way to keep commitment levels high. Specifically, she pointed to the practice of tying new health habits to the things you care deeply about and enjoy like quality time with family or entertainment (pop Netflix on in the background!) as an effective hack for sticking to your goals.

New year, new me resolutions can often be spur-of-the-moment, and we all know that, despite best intentions, motivation levels often drop as challenges present, Dr Brindal said.

The Start Strong Diet Quiz has been developed to help Australians take stock of their mindset, and provide prompts to boost their motivation for diet and exercise, ensuring they can enter their weight loss program with the key information they need when losing weight and improving their health in 2021.

Check out the quiz here, and take a moment to figure out whats driving your health and fitness goals this year.

Read the original:
Is Your Attitude to Weight Loss Healthy? This CSIRO Quiz Reveals All - Lifehacker Australia