Search Weight Loss Topics:

Page 363«..1020..362363364365..370380..»

Should I try a vegan diet this Veganuary? – British Heart Foundation

Posted: December 21, 2020 at 4:58 am

Im thinking about trying Veganuary this year. Would you recommend a vegan diet, either for a month or permanently?

A vegan diet is a plant-based diet which excludes all animal products. That means no honey, dairy or eggs as well as cutting out meat and fish. Small amounts of animal products such as lactose, gelatine and egg are also often added to many ready-made foods so there may be other foods you also need to exclude if you are going to avoid all animal products.

When it comes to your heart and circulatory health, balanced plant-based diets have been shown to have benefits. One example of this is a well-balanced vegan diet, and another is a Mediterranean diet. These approaches include many of the foods we should all be eating more of, such as fruits and vegetables, beans, lentils, wholegrains and nuts and seeds. Eating a more plant-based diet could also help our environment.

To reap the health benefits your diet needs to be well-balanced. A vegan diet isnt a shortcut to health and there is no benefit to a poorly balanced diet that is high in sugar, saturated fat and salt. With a growing market for vegan products, theres an increasing array of fast food and convenience options that arent necessarily healthy. So plan your meals carefully and look at the traffic light system on the labels, especially when you start out.

Some people find it easier to transition to a vegan diet gradually rather than changing overnight. But if you decide to switch to a vegan diet,there are some nutrients that you will need to pay more attention to in order to ensure your diet is balanced.Animal products are a source of a number of nutrients in our diet, so making up for these with other options that are suitable for vegans is important. For a vegan diet, these are the main nutrients to think about:

Vitamin B12 is important as it makes red blood cells, helps keep the nervous system healthy and helps release energy from food.

Vitamin B12 is only found naturally in substantial amounts in foods from animal sources. So vegans should consumetwo to three portions a day of fortified foods, such as non-dairy milks and breakfast cereals (choose wholegrain cereals without added sugar), and check the label to make sure they have B12 added. B12 is found in nutritional yeast powders, and yeast extracts such as Marmite - though because of their salt content they should be used sparingly. Otherwise, taking a B12 supplement is recommended.

Vitamin D helps your body to maintain the right amounts of calcium and phosphate. Like most people in the UK, you should consider taking a supplement of vitamin D during the autumn and winter months - make sure that yours are suitable for vegans.

You may need iodine supplements, as most of us get iodine (which is important for thyroid function) from dairyproducts, fish and seafood. Too much iodine is unhealthy, as well as too little, so discuss with a health professional (such as a registered dietitian) first.

Calcium is needed for strong teeth and bones, for your blood to clot and for your heart to beat.

Fortified products like plant-based dairy alternativesand breakfast cereals can be helpful sources of calcium. Other vegan calcium sources include green leafy vegetables such as broccoli, cabbage and okra (but not spinach) sesame seeds and tahini, calcium-set tofu, beans and lentils, bread, and dried fruit.

Iron is important for the production of red blood cells.Good sources of iron for vegans are dark green, leafy vegetables, nuts, dried fruit, pulses, wholemeal bread and breakfast cereals fortified with iron.

Zinc helps your body to grow and repair itself, and supports a healthy immune system.Although meat and seafood are some of the biggest sources of zinc, vegans can gain zinc from bread, wheatgerm, tofu, and pulses such as beans and lentils. Too much zinc can be harmful, so take advice from a qualified professional before taking supplements.

Selenium can help your immune system work properly and help prevent damage to cells and tissues. Although its found in meat, fish and seafood, there are vegan sources including brazil nuts and tofu.

Omega-3 fatty acids have been linked to a healthy heart, as has oily fish, which is rich in omega 3s. We dont know for sure whether plant sources of omega-3 have the same benefits in reducing the risk of heart disease as those in oily fish. Vegan foods that are high in plant-based omega-3s include flaxseed (linseed), rapeseed oil, walnuts, and soya foods such as tofu.

Eating a variety of foods that contain protein, such as beans, lentils, nuts, seeds and grains, will help to ensure you get quantity and range of amino acids you need. You dont have to worry about eating these foods in specific combinations, as long as you include a variety of them in your diet.

Victoria Taylor is a registered dietitian with more than 20 years experience. Her work for the NHS focused on weight management and community programmes for the prevention of cardiovascular disease. At the BHF she advises on diet and nutrition.

Published 17 December 2020

Go here to see the original:
Should I try a vegan diet this Veganuary? - British Heart Foundation

‘Is it really a healthy eating pattern?’: Experts mixed on intermittent fasting – CT Insider

Posted: December 21, 2020 at 4:57 am

The holiday season is in full swing and, even in these unusual times, it seems likely that the period between now and the new year will be filled with yummy, calorie-laden foods, such as cookies, pies and hot chocolate topped with whipped cream.

With so much temptation, some people might still be wondering how to control their weight. One popular weight loss method thats emerged during the past few years is a technique called intermittent fasting, in which people severely limit their calorie intake in some way. Though loyalists claim to drop pounds this way, experts say just how effective the method is remains unclear.

Its a way people think they can lose weight very quickly, says Kelly Gruber, a registered dietitian with Bridgeport Hospital. But theres not a lot of research out there.

In fact, its hard to even accurately define intermittent fasting, because there are multiple techniques, experts say. Some intermittent fasters eat normally for five days of the week, then stringently restrict their calories (to anywhere from 400 to 600 calories a day, depending on the dieter) for two days of the week.

Other fasters have a window of time (usually about eight hours) in which to eat normally, then refrain from food for the remainder of the day. Other methods can include an every-other-day method, in which fasters eat normally one day, then consume only a few calories the next.

The studies are a little bit all over the place because theres no standard definition of what intermittent fasting means, says Ellen Liskov, outpatient nutrition specialist at Yale New Haven Hospital. Ive had clients tell me theyre interested in intermittent fasting, but that means different things to different people.

She and other experts, Gruber included, say another complicating factor is that there isnt a ton of research on intermittent fasting, and whats there isnt necessarily conclusive.

For instance, a study published in September in the Journal of the American Medical Assocation looked at 116 participants, some of whom were only allowed to eat between noon and 8 p.m., and some of whom observed a more typical meal plan, of three consistent meals with snacks throughout the day. The study showed that both groups lost weight and the researchers ultimately concluded that time-restricted eating, in the absence of other interventions, is not more effective in weight loss than eating throughout the day.

Other research, most of it in animals, shows evidence of weight loss, and some improvement in blood sugar levels, cholesterol levels and blood pressure. A paper published by Harvard Medical School in 2018 mentioned this, and added that research in humans has shown the method to be fairly safe and effective in humans, but perhaps not more so than other diet plans.

Many dietitians seem mixed on intermittent fasting. It can be difficult, because its not something people are going to stay with long term and it doesnt really teach you how to to eat correctly, Gruber says. It can lead to a calorie deficit over the course of a week, but, over the long-term, is it really a healthy eating pattern?

There are potential drawbacks to intermittent fasting, says Sunida Infahsaeng, a registered dietitian, and director of clinical nutrition at St. Vincents Medical Center, in Bridgeport. If its not done under the care of a physician, it can lead to low blood sugar, low blood pressure, dehydration, headaches and other issues. Infahsaeng says another potential issue is that people can end up overeating on their normal eating days, resulting in no weight loss, or even weight gain.

And there are some groups of people who should stay away from intermittent fasting entirely, such as pregnant women, children, the elderly and those with diabetes.

But, for other groups there are possible benefits of this way of eating, Infahseng says. For one thing, it can make people more aware of what they consume during their eating windows, which could lead to healthier habits.

Dr. Joseph Feuerstein, director of integrative medicine at Stamford Hospital, says he sees one big benefit to restricting eating to one window of time during the day. It stops you eating at night, which is a major weight gain factor, he says.

Ultimately, experts say, if people are really interested in intermittent fasting, they should consult a medical professional first. If someone tells me Im dead set on intermittent fasting Im doing this, then I will work with them to do it safely, Gruber says.

acuda@ctpost.com; Twitter: @AmandaCuda

Continued here:
'Is it really a healthy eating pattern?': Experts mixed on intermittent fasting - CT Insider

Thousands of fines handed out over missing or wrongly installed children’s car seats – Stuff.co.nz

Posted: December 21, 2020 at 4:57 am

Hundreds of parents have been fined this year for issues with their childrens car seats and in some cases, they didnt have a car seat at all.

In the nine months to September 2020, a total of 2503 infringement notices were given out by police nationwide for issues with child restraints.

Caregivers face a $150 fine for failing to ensure a child is properly restrained in a vehicle, but that can be waived in some cases if they rectify the situation.

David White/Stuff

Plunket injury prevention manager Simone Budel demonstrates how to properly install a car seat.

People can be summonsed to court if tickets issued dont result in a change of behaviour, or if there is risk to a third party or wider risk to the public.

READ MORE:* Police and Plunket reveal top three car seat mistakes which could put children at risk* Checkpoint finds children not restrained safely * Crackdown on child car seats

Released under the Official Information Act, the data showed the month with the most incidents was February, with 404.

Despite Covid-19 and a nationwide lockdown, more than 200 tickets were handed out in the months from March to September.

The Counties Manukau police district had the highest number of tickets issued, with 613 in the nine-month period.

Inti St Clair/Getty

A rear-facing car seat is recommended until a child is at least 2 years old.

Plunket offers a service in some parts of the country, including Auckland, to show parents how to correctly install car seats.

The charitys data from July 2019 to June 2020 shows 60-70 per cent of car seats inspected had some sort of installation fault or error.

Of that percentage, roughly 10-12 per cent of inspections found children weren't in a car seat at all.

Simone Budel, a Plunket injury prevention manager, said that was extremely concerning.

We do our utmost best to ensure that parents are aware of what legislation is. Some people coming into our country still dont know the rules in our country versus what they are in their own country.

Theres a myriad of factors why people havent got a seat for their child.

Some believe having a safe family car is enough, while others have more pressing issues to deal with and having a car seat isnt high on the priority list, Budel said.

Mary-Jo Tohill/Stuff

Plunket southern region injury prevention programme manager Kathryn Impelmans checks the car seat belt is tight enough. (File photo)

The number of tickets issued by police from January to September appeared on the low side, Budel said something she believed was because of Covid-19 and not many people driving.

Road policing manager Inspector Siaosi Fanamanu said some drivers police come across are unaware their children are not properly restrained and havent had the correct education around its importance.

Our focus has been around educating and encouraging communities to be safe on our roads. Police have worked with our partner agencies to ensure parents and the community take responsibility for the safety of all children on our roads.

There is a downward trend on the number of infringements issued so it appears this message is getting across and people realise the importance of using appropriate restraints.

Our message is that we maintain vigilance to ensure all children are appropriately and safely restrained on our roads.

Fanamanu said with it being the holiday period, it is important to make sure everyone in the car is properly restrained.

Be kind, be patient, and get to your destination safely. Drive to the conditions and keep within the speed limits.

Continued here:
Thousands of fines handed out over missing or wrongly installed children's car seats - Stuff.co.nz

Kelly Clarkson Continues To Show Off Her Weight Loss – Celebrity Insider

Posted: December 21, 2020 at 4:55 am

Kelly Clarkson continues to show off her weight loss and she looks amazing. The Grammy and Emmy-award winner is going through a tough divorce from her estranged husband Brandon Blackstock, but that hasnt stopped her from looking her best. In fact, some are saying that since Kelly announced her separation from her husband of seven years, shes never looked better. Eagle-eyed fans have noticed that Kelly has been losing weight and her appearances on NBCs The Voice have proved to be the platform for the mother of two to show off some of her most amazing looks. Candice Lambert McAndrews styles Kelly and she has done an incredible job.

In one of Kellys recent appearances on The Voice, she wore Saint Laurent. The dress Kelly wore is called the Latex Midi Wrap Dress and it retails for approximately $4, 290. Kelly wore the gorgeous dress that is made from 100 percent latex and quickly sold out after Kelly wore it on the show. Fans couldnt get over how tiny Kellys waist looks in the dress and she looked amazing, healthy, and happy. If Kellys divorce is weighing her down with stress, she certainly isnt showing it.

Kelly Clarkson Reveals Shocking 40 Pound Weight Loss And Devastating Thyroid Diagnosis

Gloria Elias-Foeillet of GloGlo Makeup did Kellys face and matched the plum color of the YSL latex dress with the perfect shade of lipstick. Kelly is wearing SeneGence International Sheer Red lipstick that retails for approximately $30.

You may see a photo of Kelly wearing the outfit below.

Kelly Clarkson And Brandon Blackstock Are Officially Divorced Following Rumors Of Trouble

Kelly gave a full-length view of the outfit and showed off her undergarments that include a bra top and leggings and her footwear. Kelly wore black boots with the dress for a sensational look.

Khloe Kardashian Talks Losing 40 Pounds and Her Diet Secrets

Celebrity hairstylist Robert Ramos did Kellys hair and pinned it up and away from her face with loose tendrils falling freely on the sides. She wore two different drop -earrings to complete the look.

What do you think about Kelly Clarksons outfit? Do you like the look on her?

Charisse Van Horn is a freelance writer from Tampa Bay. She enjoys writing about celebrities, entertainment, and fashion. Any reproduction of this article outside of Celebrity Insider will be met with legal action by the writer.

Advertisement

Post Views: 76

Read more here:
Kelly Clarkson Continues To Show Off Her Weight Loss - Celebrity Insider

This Guy Broke Down Some Common Myths About Walking to Get Ripped – menshealth.com

Posted: December 21, 2020 at 4:55 am

In a recent video, fitness YouTuber Mario Tomic tackles some of the misinformation that surrounds the practice of walking for weight loss, and offers his best advice on hitting 10,000 steps in your daily routine as part of a healthy lifestyle.

The first myth is that walking is the best activity for burning fat. Tomic acknowledges it's correct that the body tends to use fat as a primary fuel source during low-intensity activity like walking. "What's incorrect is that fat-burning is not the same as fat loss," he adds. "Fat loss is determined by energy balance; calories in vs. calories out. You need to create a caloric deficit to achieve fat loss... You can't outwalk a bad diet."

Another misconception is that walking specifically targets belly fat. "You cannot spot reduce body fat; it's genetically determined where you're going to store fat and in what order you're going to release that fat from your body," says Tomic, explaining that the most common pattern for fat loss tends to start in the face and work its way down.

Tomic also addresses the idea that it's better to walk in a fasted state than a fed state, which simply is not true. "How much fat you're going to lose is determined by energy balance, so it doesn't matter when you do the walking, as long as you're doing the walking," he says, adding that walking after a meal can actually aid digestion and improve your energy levels.

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Finally, he dispels the myth that walking is the only exercise you need in order to get a lean physique. "First and foremost, walking doesn't build muscle," he says. "You're going to need resistance training to build and maintain muscle. Walking isn't going to do that... You're going to end up 'skinny fat' if you're not incorporating resistance training."

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Continue reading here:
This Guy Broke Down Some Common Myths About Walking to Get Ripped - menshealth.com

These Twins Lost 290 Pounds and Became Ripped Instagram Stars – menshealth.com

Posted: December 21, 2020 at 4:55 am

Angelo and Kalvin Sanders, known to their followers as the Vision Twins, are all about energetic, positivity-fueled workouts; but as they explain in a new episode of transformation webseries Brand New Me, getting to this place has been a long road for them both.

"Growing up we were always the big kids," says Angelo. "What made us get that big in the first place, I really think it was from our dad going to jail. We just ate whatever we wanted, eating eating eating, because we were filling a void that our dad was missing in our life."

On an average day, the brothers estimate they were eating between 7,000 and 8,000 calories. After years of being bullied about their weight, they decided they needed to make a change.

"I remember thinking, I wonder what I could look like by the time I graduate high school," says Kalvin. But while he lost weight after he started working out, Angelo continued to gain.

"November 2016, I just decided to go to the gym with him one day," says Angelo, "and by December, I'd lost 50 pounds."

At his heaviest, Angelo weighed 350 pounds. He has since dropped 160 pounds to to 190, while Kalvin went from 325 pounds to 185 pounds a loss of 140 pounds, and a staggering combined weight loss of 290 pounds.

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

In 2018, they started making content on YouTube, sharing their journey with people in the hope that it would inspire others to make positive changes.

"I think one reason why people love what we do is that we are so vulnerable with our loose skin," says Angelo. "We show it off like nothing. We decided to go with the name 'Vision Twins' because it encompasses who we are. It's not just about what you do, it's about how you live life."

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

View original post here:
These Twins Lost 290 Pounds and Became Ripped Instagram Stars - menshealth.com

I Learned What True Self-Care Looks Like And Its Not Weight Loss – Yahoo Lifestyle

Posted: December 21, 2020 at 4:55 am

Last year, I started a journey to take better care of myself.

A few months had passed after my second baby was born, and I was feeling really run down. I found an online exercise subscription which included a virtual catalogue of hundreds of workout videos promising results of a new, strong, happy, healthy you! Excited for a change, I thought this would be the perfect resource to help prioritize postpartum self-care.

I believed I needed to lose so many pounds to be healthy and that this physical change would help me find my spark. My plan was to wake up before my boys and do one of the short but intense exercise videos. I hoped that with this new routine, my life would start becoming more manageable.

This plan seemed reasonable to me, and I was being extra cautious because years before in college, I had struggled with eating disorder behaviors.

I ate healthy too healthy. I was constantly dieting, restricting. and skipping meals when I could. Typically spending hours at the gym daily, I would become overwhelmed if my exercise or my diet didnt match my high expectations.

I thought this was being healthy until my life started collapsing. I was a constant mess of anxiety. Feeling intensely hungry or deprived, I would binge uncontrollably when I was around food. This would lead to feelings of desperation and shame.

Fluctuating between feeling numb and then overcome with emotion, I couldnt make simple decisions. One moment I would feel empty and blank, and the next I would be screaming at the people who mattered most to me. I was out of control. So, I started going to counseling.

During counseling for disordered eating (round one), I learned that people do not need to diet. This idea was so shocking and freeing for me that it radically changed my life. No more counting calories, skipping meals, or replacement meals of only a smoothie.

Instead, I could listen to my body and eat when I was hungry and stop when I was full.

I learned this primarily from a book called Intuitive Eating by Elyse Resch and Evelyn Tribole which presents research upon research about why dieting is harmful. While this change was gradual and was uncomfortable at times, I was able to free myself of the dangerous cycle of dieting, bingeing and overall feeling terrible.

Story continues

While my longing to be smaller didnt disappear, it did get put in check. My desire to be thin was no longer the most important thing in my life. After counseling, I could embrace my life again.

As the years passed, I married my amazing husband, worked a challenging job as a nurse, and then became a mom to two unique little boys. My experience of motherhood, while wonderful, has also been difficult and stressful.

After my second baby, I was feeling increasingly low and wanted to feel better. I was determined to figure out what healthy looked like in this new phase of life. The online exercise subscription seemed like a great starting place. The virtual coaches all encourage that following a program consistently will help you feel better and get results.

Months went by and I did not get results. I did not lose weight, and I did not feel better.

Exercising in the morning before the boys were awake was difficult. When I did find the time and energy, the videos would make me feel worse. I felt judged and angry at all those skinny trainers. I did not feel happy or healthy. I felt tired, overwhelmed, and like a complete failure.

My attempt at self-care had backfired. I needed real help.

So, counseling for disordered eating (round two) started up. While I was no longer doing eating disorder behaviors (excessive exercise, restricting, or binging), I was surprised to learn I was still believing eating disorder lies. Such as Everything will be better when you lose weight. If you were just smaller, you would feel so much better. If you just try hard enough, you can be perfect. And this last one had crept into each aspect of my life.

Not only did I need to be the perfect size, but be the perfect mom, wife, friend, and daughter. And if I wasnt perfect, I must be a failure. Looking back now, its obvious why I was miserable. I was being suffocated by the pressure I had placed upon myself.

Author, social worker, and shame researcher, Brene Brown says in her book Daring Greatly, If we want children who love and accept who they are, our job is to love and accept who we are. Reading this helped me realize something needed to change and it was not my weight.

So now, I am in the process of loving and accepting myself. I continue to do the hard work of seeing my counselor and learning about embodiment, mindfulness, and body image so I can confront the lies that this culture and my eating disorder have taught me.

I do not need to be skinny to enjoy my life. I do not need to be perfect to love and accept myself. Self-care is not weight loss. In fact, trying to lose weight was harmful to my health and wellbeing.

I now prioritize caring for my body; not to make it look a certain way, but because I respect it. I have started taking time to do the things I enjoy like hiking, yoga, and kickboxing. My postpartum body is so strong and amazing. I am able to play on the floor with my boys and to climb beautiful mountains. All this is now how I practice true self-care.

Yesterday, I cancelled my online subscription.

My year-long journey of self-care did not go as Id planned. I did not lose weight. I did, however, discover a beautiful, capable body.

A year later and I am a new, strong, happy, healthy, me.

See the original article on ScaryMommy.com

Read the original post:
I Learned What True Self-Care Looks Like And Its Not Weight Loss - Yahoo Lifestyle

Brown rice Vs white rice: Which one is best for you when you are trying to lose weight? – TheHealthSite

Posted: December 21, 2020 at 4:55 am

Rice is a staple food for more than half of the worlds population. Filling and full of flavor and aroma, the grain forms the base of many favorite dishes for many. But when it comes to the choice of white versus brown rice, which is better for your health? Heres what you need to know to make the right dietary choice for you. Also Read - Can you eat rice on a weight loss diet? Find out

The most popularly used form of rice is definitely white rice. We get white rice when the rice bran is removed, and the rice is polished. It contains 90 per cent carbohydrates, 2 per cent fat and 8 per cent protein. Also Read - Weight loss diet: No need to ditch rice completely

Brown rice is the naturally occurring form of rice. It contains most of the bran, which is the nutrient-rich part of this type of rice and it is not processed. But when compared with white rice it has a higher percentage of fat and a lower percentage of carbohydrates. Also Read - Brown rice: The ultimate beauty enhancer

White rice is a brown rice with the bran and germ removed. The bran and germ both contain valuable nutrients. As a result, white rice is lacking in some antioxidants, B vitamins, minerals, fats, fiber, and a small amount of protein.

Brown rice is high in nutrients such as manganese, thiamine, niacin, phosphorus, and magnesium, and white rice is often enriched, so it is a good source of folate, niacin, thiamine, iron, selenium, and manganese. But when it comes to weight loss, brown rice is the better choice, because it is lower in calories and higher in fiber than white rice. Here are some more reasons why this rice can be a better option.

The only way to lose weight is to eat fewer calories than you burn each day to create a calorie deficit. A 1-cup serving of white rice has 242 calories. Choose brown rice instead and you can eat the same amount of rice for 218 calories, saving 24 calories.

Not only is brown rice lower in calories, but its also higher in fiber than white rice. Each 1-cup serving has 3.5 grams of fiber, or 14 percent of the daily value, compared to just 0.6 gram of fiber in the same amount of white rice. Fiber helps you lose weight by slowing the emptying of the stomach so you feel full longer, which helps you eat less. It may also reduce the number of calories you absorb from macronutrients, such as fat and carbohydrates.

Heart disease is a serious problem affecting youngsters in urban India today. In order to keep your heart healthy, it is important to reduce cholesterol which blocks up your arteries and can cause atherosclerosis. The bran of brown rice is rich in unsaturated oils which help in keeping your cholesterol levels in check. Here are a few more foods to reduce cholesterol.

One of the best reasons you should have brown rice is that it has anti-inflammatory properties and is rich in antioxidants. This also helps your body to remain fit and get rid of inflammation.

Another reason you should prefer brown rice over white rice is that it is great when it comes to burning extra body fat. A study conducted by The American Journal of Clinical Nutrition revealed that people who consumed a low-calorie diet lost more belly fat as compared to the ones who consumed refined grains. Brown rice is loaded with iron, potassium, vitamins, and other essential nutrients. You may feel full after eating a bowl of brown rice and eating them is not at all fattening.

Given the fact that brown rice is loaded with nutrients and rich in fiber, it goes without saying that choosing brown over white rice is a healthy idea.

Published : December 20, 2020 1:38 pm | Updated:December 21, 2020 8:58 am

See the rest here:
Brown rice Vs white rice: Which one is best for you when you are trying to lose weight? - TheHealthSite

14 Lunch Habits That Help You Lose Weight | Eat This Not That – Eat This, Not That

Posted: December 21, 2020 at 4:54 am

Looking to eat healthier at lunchtime? Your best bet for a low-sugar lunch is to either bring your lunch from home or quickly whip up something in the kitchen. But what would be considered a healthy lunch, and what are some healthy lunch habits you can set to lose weight? Below we listed some of our tried-and-true healthy lunch habits to lose weight that you can rely on when the midday meal rolls around. And for more healthy eating tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

Don't let the seemingly "good" bread fool youthe grocery store shelves are full of unhealthy breads masking to be healthy. "Wheat" breads, "multi-grain" breads, "7/9/12 grain" breadsthey all offer the promise of whole-grain goodness, but often the reality is so much less than what's advertised. Many restaurants (such as Panera) make their "whole wheat" bread with mostly white flour.

Instead, look for the words "100% whole grain" when selecting an armature for your sandwich. And make sure there is no added sugar.

Here are the10 Healthiest Breads for Weight Loss.

Breakfast is fruit time. Dinner is, often, starch time. Make lunch vegetable timeopt for a salad, pile that sandwich high with produce, or look for other ways to get greens into your midday meal. Here are12 Surprising Vegetables That Become Healthier When They're Cooked.

Lunch has a job, and that job is to tide you over until dinner without your getting so ravenously hungry that you stop for a slice of pepperoni pizza on your way home. Protein, fiber, and healthy fat are the three hunger quenchers to look for: a salad with olive oil and vinegar (none of that fat-free stuff) and a protein source like turkey or nuts will help keep your belly from rumbling.

These Are the Best Forms of Lean Protein You Can Eat.

Those paper-thin wraps that seem so much healthier than bread are almost always loaded with calories, thanks to the fat that's needed to make them pliablea large wrap can be the carb and calorie equivalent of four or five slices of bread.

Here are 6 Best Tortillas and Wraps, and 5 to Avoid, According to a Nutritionist.

This genius idea was pioneered by Jason Lawless, once the executive chef at White Street restaurant in Tribeca. To build a mason jar salad that you can bring from home without it getting soggy, put the dressing at the bottom of a mason jar, and then add protein (like chicken, cheese, salmon chunks, or turkey slices). After that, add your larger veggies (such as tomatoes or peppers), and then top with greens. Seal the jar and, when you're ready to eat, simply turn it upside down on a plate.

A study published in the Journal of the American Dietetic Association found that mid-morning snackers tend to eat more throughout the day than afternoon snackers. Researchers found that dieters with mid-morning munchies lost an average of 7% of their total body weight while those who did not snack before lunch lost more than 11% of their body weight. That's a difference of nearly 6.5 pounds for a 160-pound woman with a weight-loss goal. Moreover, afternoon snacking was associated with a slightly higher intake of fruits and vegetables.

Here are7 Healthy Snacking Habits for a Flat Belly.

There's nothing wrong with settling on a handful of go-to lunches and eating the same nutritious thing every day. A 2015 study at the Friedman School of Nutrition Science and Policy at Tufts University looked at the diets of 6,814 people and found that the more diverse a person's diet, the more likely she was to experience weight gain. In fact, those who ate the widest range of foods showed a 120% greater increase in waist circumference compared with those who had the least diversity. In other words, people who have the best success at weight loss pick a set number of foods and tend to stick to them.

Signature sandwiches or those named after sports or movie stars are typically loaded with more cheap cheese than a celebrity memoir. Whenever you can, build your own sandwich so you can control the nutritional contentslike one of these25 Healthy Sandwich Recipes Under 500 Calories.

Many ready-to-eat salads at sandwich or convenience shops are comprised of low-quality meats basking in oil and resting atop a field of wilted iceberg lettuce. Instead, customize your salad with high-quality greens like kale, spinach, or romaine lettuce; plenty of colorful vegetables; and high-quality proteins like nuts and grilled chicken. Or make one of these35+ Healthy Salad Recipes for Weight Loss.

One recent British study found that for every additional 1,000 milligrams of sodium you eat a day, your risk of obesity spikes by 25%. Yet keeping your sodium intake under the maximum daily allotment of 2,300 milligrams can be challenging when every single burger at a lunch spot like Chili's clocks in at more than 3,200 milligrams.

There's not a traditional salad dressing recipe in the whole world that calls for sugar as part of the mix. But the vast majority of commercially available dressingsfrom the bottles you buy at the supermarket to the stuff on offer at your local restaurantare loaded with it. Consider packing your own homemade version, or cut the normal amount of dressing in half to cut down on the added sugars. Instead, make one of these10 Healthy Salad Dressing Recipes.

If you are hitting a burger joint, most fast-food restaurants will actually offer lower-calorie fare than their sit-down counterparts. But as a rule, burgers with shorter and more simple names are better choices than those with protracted names. Upgrading from a bacon cheeseburger to an A.1. Ultimate Bacon Cheeseburger at Burger King, for example, will cost you an additional 520 calories.

When you're ordering a sandwich, that is. Thanks to sauces, melted cheese, and lots of greasy meat, hot sandwiches are usually higher in fat and calories than cold sandwiches.

RELATED: Your ultimate restaurant and supermarket survival guide is here!

As I surveyed the restaurant landscape, I found a lot of placesfrom McDonald's to IHOPthat offered nothing on their lunch menus that didn't have as many added sugars. The good news: many places now offer breakfast all day long. If you can't find anything on the menu that fits, don't be shy about ordering up an omelet or one of the recommended breakfasts from our list of 91+ Best Healthy Breakfast Recipes.

Continued here:
14 Lunch Habits That Help You Lose Weight | Eat This Not That - Eat This, Not That

This Is How Many Hours You Need to Fast to Lose Weight

Posted: December 19, 2020 at 1:59 pm

Provided by Eat This, Not That! fasting diet

It's no question that fasting is an effective way to lose weight. In fact, Patricia Bannan, MS, RDN, and LA-based nutritionist and healthy cooking expert has explained before that intermittent fasting, which is an eating pattern that cycles between bouts of eating and calorie restriction, is an especially powerful way to blast fat.

"Intermittent fasting causes glucose (sugar) concentrations to decrease and lipolysis (fatty acid oxidation) to increase significantly during the first 24 hours, which helps the body break down stored fat," she said.

However, there are many different methods of intermittent fasting, the most popular of which is likely the 16/8 method, which entails skipping breakfast and eating between an 8-hour time frame, followed by a 16-hour fast. A new study conducted by researchers from the University of Illinois at Chicago found that fasting just a few hours of the day was enough to help people lose about 3% of their body weight in roughly two months.

The study, which was published in the journal Cell Metabolism, compared the results of two different time-restricted feeding diets, where participants were asked to fast for 20 and 18 hours, respectively.

"This is the first human clinical trial to compare the effects of two popular forms of time-restricted feeding on body weight and cardiometabolic risk factors," said Krista Varady professor of nutrition at the UIC College of Applied Health Sciences.

Here's how it worked. Those who participated in the 20-hour fast ate whatever they wanted between 1:00 p.m. and 5:00 p.m. and for those who were assigned the 18-hour fast were allowed to eat until 7:00 p.m. During the fasting periods, participants were allowed to drink water as well as other calorie-free beverages. The control group was asked to maintain weight and not make any changes to their diet or physical activity levels.

The result? After 10 weeks, participants in both fasting groups reduced their caloric intake by about 550 calories a day, enabling them to drop (on average) 3% of their body weight. In addition, researchers also discovered that both insulin resistance, which can lead to type 2 diabetes, and oxidative stress levels were reduced in those who fasted in comparison with those who didn't in the control group.

In short, both fasting periods were effective and lead to nearly identical weight loss results.

"The findings of this study are promising and reinforce what we've seen in other studiesfasting diets are a viable option for people who want to lose weight, especially for people who do not want to count calories or find other diets to be fatiguing," Varady said. "It's also telling that there was no added weight loss benefit for people who sustained a longer fastuntil we have further studies that directly compare the two diets or seek to study the optimal time for fasting, these results suggest that the 6-hour fast might make sense for most people who want to pursue a daily fasting diet."

Visit link:
This Is How Many Hours You Need to Fast to Lose Weight


Page 363«..1020..362363364365..370380..»