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Mrs Hinch’s 8st weight loss transformation and what made her happier about body – Daily Star

Posted: November 21, 2020 at 2:56 pm

Mrs Hinch shot to fame after sharing cleaning tips on Instagram.

But as the stars following has grown to 3.8 million fans, people have become more interested in her personal life.

This is probably why the influencer, whose real name is Sophie Hinchcliffe, decided to release memoirs.

This Is Me delves into all sorts of questions from motherhood to the celebs relationship with husband Jamie.

Another question that crops up a lot is the housework wizs weight loss journey.

In her book, Mrs Hinch talks about the highs and lows of transforming her body.

Sophie, who has always battled with body confidence, used to weigh 17 stone when she was 21-years-old.

She revealed: My issues around my weight didnt really start until my late teens.

I left school and it started to creep up without me even noticing really, especially after I passed my driving test and could drive myself to McDonalds and KFC. Thats where all the trouble began!

When she was 19, Sophie joined Slimming World and managed to lose nine pounds in one week.

But when she gained a few pounds again, she felt too embarrassed to go back to the meetings.

It wasnt until Mrs Hinch suffered an embarrassing moment at a funfair that she decided to start dieting again.

She recalled: It happened at Peter Pans theme park at Southend and I was so big that I couldnt fit on the ride.

The safety bar wouldnt come down and I had to get down, feeling like the whole world was watching, pointing and laughing.

That was it. I knew I had to do whatever it took, however drastic.

Sophie did some research online and decided to get a gastric band.

The Instagram star took out a 6,000 loan from the bank and got the gastric band fitted.

For the next year, Sophie lived off smaller portions and meals like soup.

The weight loss surgery definitely helped her to shed pounds but it did lead to some complications down the line.

Two years after the op, Sophie was rushed to hospital after her band slipped.

She also faced further complications after excess skin removal surgery that led to a serious infection.

Thankfully, Mrs Hinch recovered from the infection.

In total, she lost around eight stone from the gastric band surgery.

But even then, Sophie doesnt feel completely comfortable in her skin.

In her book, the star reveals having baby Ronnie has helped her to be a bit more accepting of her body though.

She added: Pregnancy and childbirth have definitely made me think: I might not love my body but look at what my body just managed!

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Mrs Hinch's 8st weight loss transformation and what made her happier about body - Daily Star

Hair Isnt The Only Thing Tiffany Haddish Let Go Of Since She Started Dating Common; Star Shows Off 40-Pound Weight Loss – MadameNoire

Posted: November 21, 2020 at 2:56 pm

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Source: Eric McCandless/ABC via Getty Images; Todd Williamson/E! Entertainment / Getty

When Tiffany Haddish picked up her Peoples Choice Award this past weekend for Female Movie Star of 2020, she looked radiant. A part of that was due to the fact that the stars haircut flattered her quite well, and the Prabal Gurung gown was a win. Her glow can also be attributed to the fact that shes lost 40 pounds this year. She shared the news in a new interview with EXTRA, saying shes done an overhaul of her life, both physically and emotionally.

I lost 40 pounds. Ive been working out and eating right and getting my little life together, she said. Im not gonna lie to you, my knees was hurting a lot in 2019. I was carrying a lot of things around, a lot of weight, unnecessary weight, a lot of unnecessary hurt. Just a lot of things. I had to let all that go a lot of mental hurt. A lot of things. I let a lot of that go. I was carrying a lot of hair. I let that go. But I just really wanted to see my scalp on that one. I aint gonna lie.

During an interview on Steve-Os Wild Ride podcast in the summer, Haddish revealed that she had already lost 20 pounds and attributed that to her being healthy and happy in her relationship with boyfriend Common.

Ive lost 20 pounds since Ive been in this relationship, she said at the time. I feel more confident in me and its not him thats doing it.

She said that the romantic fulfillment came from knowing I got somebody that cares about me, that really has my back.

How sweet. Fast forward to November and past rumors that they split, which they cleared up, and the newly slimmed down star is looking forward to celebrating her 41st birthday with him on December 3.

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Hair Isnt The Only Thing Tiffany Haddish Let Go Of Since She Started Dating Common; Star Shows Off 40-Pound Weight Loss - MadameNoire

90 Day Fianc: Ariela Reveals The Shocking Secret Of Post Baby Weight Loss – Screen Rant

Posted: November 21, 2020 at 2:56 pm

90 Day Fianc star Ariela Weinberg impressed her IG fans by losing 50 pounds after having Aviel. Biniyam's GF is now sharing her fitness secrets.

TLC viewers waited for almost the entire 90 Day Fianc: The Other Wayseasonto get one glimpse of Ariela Weinbergs baby Aviel, and now Ariela is showing off her post-baby weight loss. Baby Avi has become a social media star, and his reality TV celeb mom is also making waves thanks to her fitness secrets.

Ariela and Biniyam bickering over baby Aviels religion on 90 Day Fianc: The Other Way has been the theme of recent episodes. The baby was brought into the world via an emergency C-section, and Ariela hardly had time to recover before needing to make a decision about the infants circumcision. Biniyams sisters Wish and Mimi always wanted Avi to be baptized so he wouldn't go to hell. Ariela comes from a Jewish background. Biniyams Ethiopian family compares her to his American ex-wife, Bria. While Bria may have left Biniyam and taken their baby along due to his alleged infidelity, the situation with Ariela is different. Recent wedding rings displayed in Ariela and Biniyams Instagram posts do suggest a 90 Day Fianc success story. While Aviels religion may have finally been decided upon by the TLC twosome, its Ariela's weight loss that fans seem to be in awe of. Now, the Princeton, NJ resident has finally revealed her fitness and diet strategies to 90 Day Fianc fans.

Related:90 Day Fianc: Ariela Shows Off Post-Baby Body In The Best Ethiopian Way

Her Ariela DanielleInstagram followers first saw a glimpse of her postpartum physique in a picture where she wasenjoying Ethiopian gursha with Biniyam. Some90 Day Fianc followers may not even have noticed her shiny gold ring. At first, Ariela shied away from discussing her weight loss. She was coy, saying: maybe this is an old pic...I'm not telling! However, last night, the TLC celeb replied to a few curious IG followers during a Q&A session. A fan said, How are you doing these days? You look like you lost weight and look great! Biniyams baby mama replied with, I am doing good, and added, I lost about 50 lbs since the day I gave birth. See a screenshot of the chat below:

Inspired by Arielas dramatic transformation, another 90 Day Fianc fan asked her to share her weight loss tips. What did you do to lose weight? Please share, wrote the TLC viewer.Ariela from 90 Day Fianc spilled that her secret was breastfeeding. Breastfeed if you want to lose baby weight, replied the freelance writer. She also said, weight training helps a lot. Ariela, whos been breastfeeding baby Aviel for the last 11 months and going somewhat strong also confessed that she doesnt eat much late at night.

Knowing Ariela and the fact that she's a stickler when it comes to following the90 Day Fianc social media ban rules, it might take a while till fans figure out if shes still in Addis Ababa or has moved back to America. Still, neither she nor Biniyam is shying away from sharing pictures of her streamlined body on their social media feeds. Nonetheless, Ariel and Biniyam have a long way to go until they find happiness on 90 Day Fianc: The Other Way, due to trust and tradition issues. Fans may rest assured that Ariela, Biniyam, and Aviel seem to be doing fine right now.

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90 Day Fianc: Ariela Reveals The Shocking Secret Of Post Baby Weight Loss - Screen Rant

Tiffany Haddish Puts Her Legs on Display Flaunting Weight Loss in Floral Dress with Deep Slit – AmoMama

Posted: November 21, 2020 at 2:56 pm

"Girls Trip" star Tiffany Haddish recently shared a photo of herself donning a gorgeous dress showing off her great body, and fans could not get enough of the actress' good looks.

Tiffany Haddish is sporting a new figure, and if there is one thing the actress now enjoys, it is showing off the result of her hard work in the gym.

Taking to Instagram, Haddish shared aphotoof herself donning a gorgeous floral dress. The outfit featured a thigh-high slit, showing off her slim toned legs.

Haddish accessorized with a pair of heels and silver earrings. She topped off her look with subtle makeup consisting of nude glossy lips and matte eyeshadow.

Haddish was captured standing on a set of wooden stairs. The actress leaned against a floral designed wall while striking a sultry pose. She accompanied the photo with the words:

"On my way to the@peopleschoiceAwards."

The actress continued by giving credit and expressing gratitude to her glam team for making her look beautiful for the virtual awards show.

Haddish's post was met with several reactions from fans and followers who took to the comments section to share their thoughts about the actress' look.

While one user said Haddish looked gorgeous, many others could not stop gushing over how toned her legs looked in the picture.The actress's recent snap is not the first time she is showing off her great body in the past few weeks.

For this year's Halloween celebration, Haddishflaunted her abs while recreating the album cover for "Pain" by Ohio Players.Sherockeda two-piece leather swimsuit, and fans could not stop gushing over her creative outfit and, most importantly, her trim figure.

Also, in September, Haddish showed off her impressive weight loss when she wasspottedrocking a pair of black leggingsthat highlighted her toned legs.

During the COVID-19 pandemic lockdown, Haddish undoubtedly spent a lot of time working on her fitness, and from all indications, her hard work is paying off.

In August, the actressopened upabout her fitness journey and said she had lost 20 pounds since entering into a relationship with rapper Common.

Haddish also explained that her new relationship with Common made her more confident and ultimately encouraged her to make better decisions.

Though Common might have been a source of inspiration, it is evident that Haddish has been putting in enough effort towards her fitness goals, and fans can't get over how good she has been looking lately.

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Tiffany Haddish Puts Her Legs on Display Flaunting Weight Loss in Floral Dress with Deep Slit - AmoMama

Eggs for Weight Loss: How to Eat Eggs and Lose Weight – LIVESTRONG.COM

Posted: November 21, 2020 at 2:56 pm

How you cook your eggs may help or hinder your weight-loss goals.

Image Credit: Alexander Spatari/Moment/GettyImages

Egghead. Egg on your face. Don't count your chickens before the eggs have hatched. All the egg-based idioms out there seem to be pretty negative, but we're here to sing the praises of this incredible, edible food.

Eggs are an excellent source of nutrients, plus they're a rich source of protein and fat, per the USDA two macronutrients that play an important role in weight management.

Protein is important because when you reduce your calorie intake and begin to have some weight loss, inevitably, a percentage of that will be muscle (it's not just fat you're losing), per the Mayo Clinic. Getting enough protein, though, can help you maintain your muscle or at least minimize the amount you lose which keeps your resting metabolism up, helping you burn more calories overall.

Protein also aids in weight loss because it helps you feel full, requires more energy to digest and increases satiety hormones, according to an April 2015 paper in the The American Journal of Clinical Nutrition.

Fat, too, is satiating it slows digestion, leaving us feeling fuller longer, according to the Harvard T.H. Chan School of Public Health. So, yes, getting enough fat can help with weight loss.

With all that said, there are still some best practices to follow when eating eggs. Keep the following common mistakes in mind if you're trying to lose weight.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

Mistake 1: Eating Only the Whites

If you're still removing the yolk every time you make scrambled eggs, you're not doing yourself any favors when it comes to losing weight or getting vital nutrients.

Yes, yolks contain the majority of the fat found in an egg, but dietary fat isn't what leads to more body fat that's due to an excess of calories. Plus, the yolk contains half of the protein found in an egg, according to the USDA.

Lastly, the yolk is where the majority of the nutrients are. If you toss the yolk, you're missing out on choline, folate, iron, selenium, phosphorus, zinc, thiamin and vitamins A, B6, B12, D and E, according to the American Egg Board.

Mistake 2: Limiting Eggs to Breakfast

Don't limit yourself (or your diet) by only thinking of eggs as a breakfast food. They can be enjoyed at lunch and dinner, too, and even as a snack.

They're easy to incorporate into meals beyond breakfast: Egg salad sandwiches make for a nutritious and comforting lunch. Or enjoy poached eggs as your source of protein on top of a salad or grain bowl.

For dinner, add an over-easy egg on top of your burger or work a couple into your stir fry before serving.

Enjoying a hard-boiled egg or two with salt and pepper is a delicious afternoon snack that will keep you satisfied until your next meal.

Mistake 3: Cooking Them With Unhealthy Fats

Frying eggs in butter or margarine kind of defeats the purpose if you're trying to eat a healthy diet or lose weight. Sure, it may taste good, but it takes your meal down a notch nutrition-wise.

We're not saying avoid all fats. Our bodies need fat, and dietary fat can aid in weight loss. Unhealthy fats, like saturated and trans fats, however, can increase your risk of heart disease, stroke, diabetes and other chronic conditions, per Harvard Health Publishing.

Instead, cook your eggs in unsaturated fats like olive, avocado and canola oil. The American Heart Association recommends choosing oils with less than 4 grams of saturated fat per tablespoon and no trans fats or partially-hydrogenated oils.

Or better yet, opt for poached or boiled eggs, which don't require any extra calories to cook.

Mistake 4: Pairing Them With Bacon and Other Unhealthy Breakfast Foods

Our perception of eggs has changed over the years, especially as science has evolved and we know now eggs can be part of a healthy diet.

That said, refrain from allowing the healthy attributes of eggs to extend a health halo over everything else you're eating with them, like highly-processed red meat (bacon, sausage) or refined grains (pancakes, waffles).

Healthier pairing options for eggs include vegetables and a small portion of cheese for an omelet, topped with salsa. Or enjoy scrambled eggs with a whole-grain English muffin and a piece of fruit or yogurt.

Mistake 5: Eating Too Many

Yes, the limit on dietary cholesterol was lifted when the U.S. Department of Health and Human Services published its 2015-2020 Dietary Guidelines for Americans. But this doesn't mean you can consume them with abandon.

While there's technically no upper limit on cholesterol, the guidelines do state that "individuals should eat as little dietary cholesterol as possible while consuming a healthy eating pattern."

When it comes to eggs, it's best to stick to an average of one per day, according to Harvard Health Publishing. If you have diabetes or other heart disease risk factors, you may want to eat no more than three eggs a week.

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Eggs for Weight Loss: How to Eat Eggs and Lose Weight - LIVESTRONG.COM

5 Common weight loss myths that need to be busted – India TV News

Posted: November 21, 2020 at 2:54 pm

Image Source : PINTEREST

Weight loss myths

Losing weight is hard and one always comes to know several facts from different people about the same. For instance you are often advicedto eat just green veggiesand not eat sweets at all but how reliable is the advice? It is very important for you to know about the certain myths which have been doing the rounds since years. Here we are to give you a reality check and tell you about the common mistakes you make while trying to lose weight. Take a look

Myth: Fats are harmful

Fact: Fat is an important macronutrient. Period. Fats are crucial for brain health, heart health, gut health, and to provide suppleness to your skin. Many vitamins can only be absorbed by the body in the presence of fats. It's the type you choose to consume - refrain from having saturated fats like butter, margarine, hydrogenated and trans fats. But, you must include essential fatty acids in your diet through foods like fatty fish, walnuts, seeds, avocados and eggs. Special mention to walnuts if you are a vegetarian/ vegan- as they are the only tree nuts highest in plant-based Omega-3 fatty acids that are vital for many body functions.

Myth: Fad diets are most reliable

Fact: Diets that promise to do miracles with your weight and force you to follow the process of starving or choosing specific foods is a big problem. Crash diets work by eliminating important food groups from your diet say- carbs or fats and rely on limited sources of energy. These diets might give you short-term results but are non-sustainable for longer periods and once you're back to your normal eating regime, your weight bounces back, sometimes even more than before. Such diets also hamper with your metabolism, in the long run, affecting your digestion and absorption. The solution? Stick to a balanced diet that has foods from every food group. Just master the art of portion control.

Myth: Extra carbs and calories are bad

Fact: It's a common misconception that the lesser calories you eat, the faster your weight loss will be. Yes, you might lose weight initially but at the cost of your overall health. Extreme calorie restriction can lead to severe nutritional deficiencies and can also give rise to food disorders hampering your mental health as well. Stick to a simple, basic diet regime comprising of whole foods like grains, legumes, fruits, vegetables, nuts, seeds, and dairy.

Myth: Sweat reduces weight

Fact:It is a common myth that sweat leads to more weight loss and due to this many people spend time inside sauna and steam rooms. It is important to know that you may just lose the extra water weight which can easily bounce back once you consume salt or have wine. Therefore, before putting your body through this extreme heat don't forget to consult your doctor as this amount of heat mightbe very dangerous for your health.

Myth: All slimming pills are effective

Fact:No, not all diet pills and supplements are effective to lose weight. There are several unlicensed medicines and slimming pills available in the market which can prove to be harmful to your body. Therefore, before you consume any such pills it is recommended that you consult your doctor first.

With inputs from IANS.

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5 Common weight loss myths that need to be busted - India TV News

If you are old and obese both, dont lose heart; you can still shed kilos: Study – Newsroompost

Posted: November 21, 2020 at 2:54 pm

New Delhi: In an era of living life on a fast pace, weight loss is something that weighs on everybodys mind. Having a lean and toned body helps one keep pace with the swift changes happening around.

According to a new study, Obese patients over 60 years can also lose an equivalent amount of weight as younger people and that can be possible by making some changes in ones lifestyle.

The study led by the University of Warwick and University Hospitals Coventry and Warwickshire (UHCW) NHS Trust researchers demonstrate that age is no barrier in losing weight.

The findings are based on analysis of patient records from a hospital-based obesity service and are reported in the journal Clinical Endocrinology.

The researchers randomly selected 242 patients who attended the WISDEM-based obesity service between 2005 and 2016, and compared 2 groups (those aged under 60 years and those aged between 60 and 78 years) for the weight loss that they achieved during their time within the service.

Researchers used only lifestyle changes tailored to each patient, focusing on their dietary pattern, psychological support and encouragement of physical activity.

Lead author Dr Thomas Barber of Warwick Medical School at the University of Warwick said: Weight loss is important at any age, but as we get older were more likely to develop the weight-related co-morbidities of obesity. Many of these are similar to the effects of aging, so you could argue that the relevance of weight loss becomes heightened as we get older, and this is something that we should embrace.

There are a number of reasons why people may discount weight loss in older people. These include an ageist perspective that weight-loss is not relevant to older people and misconceptions of reduced ability of older people to lose weight through dietary modification and increased exercise.

Age should be no barrier to the lifestyle management of obesity. Rather than putting up barriers to older people accessing weight loss programmes, we should be proactively facilitating that process. To do otherwise would risk further and unnecessary neglect of older people through societal ageist misconceptions, he said.

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If you are old and obese both, dont lose heart; you can still shed kilos: Study - Newsroompost

5 scientifically-backed benefits of bananas for weight loss, heart health, and more – Business Insider India

Posted: November 21, 2020 at 2:54 pm

Bananas have long been a lunchbox and brown bag staple. And that's not just because they're an easily portable food item. They're also nutritious and beneficial for your heart, blood sugar, digestion, and more.

Here are five health benefits of eating bananas.

In fact, just one banana can give you 9% of your recommended daily intake (RDI) of potassium and 8% of magnesium. As for vitamin C, a banana might not be the first food to pop into your mind. But the fruit supplies around 11% of your RDI.

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Indeed, bananas, which contain pectin and resistant starch, might actually help lower blood sugar. Richards says that these soluble fibers act in concert with each other by increasing the sensation of satiety, preventing overeating, and slowing the rate of digestion.

Potassium is a double threat. While most people think of it as a mineral, it also functions as an electrolyte. Electrolytes are instrumental for regulating muscle contraction. "Because the heart is a muscle," Moreno says, "potassium and heart health are very closely linked."

Potassium can also help balance sodium levels. Potassium, which monitors fluid inside the cells, has a push-pull relationship with sodium, which controls the fluid outside the cells. Too little potassium and too much sodium means more fluid and a higher blood volume in the bloodstream. This increases blood pressure with an added risk of heart attack and stroke.

Moreno says that the banana has become "very stigmatized in diet culture" because of its carbohydrate content. "People vilify them. But we don't have weight issues because of bananas."

In fact, the fruit might actually help you feel fuller, faster. The combination of pectin and resistant starch delays stomach emptying, leading you to eat less calories, Richards says.

When it comes to gut health, bananas both give and take away. Green, or greener, bananas can promote constipation, "due to the higher amount of resistant starch and pectin," Richards says, which both slow down your stomach's digestive process.

Bananas also contain insoluble fiber: The insoluble fiber absorbs and processes nutrients, while the soluble fiber creates soft bulk for the body to clear toxins from the digestive system.

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5 scientifically-backed benefits of bananas for weight loss, heart health, and more - Business Insider India

Over 4 Billion People May Be Overweight By 2050: Study; Follow These 10 Tips For Weight Loss That Won’t Fail – NDTV Doctor

Posted: November 21, 2020 at 2:54 pm

Avoid eating processed food to prevent being overweight

Weight loss: Here's a shocking piece of news. As many as four billion people are likely to be overweight by 2050. 1.5 billion of these people are likely to be obese, if the current global dietary trends towards processed foods continues. Experts from the Potsdam Institute for Climate Impact Research (PIK) warned of health and environmental crisis of "mind-blowing magnitude" and said that the global food demand would increase by 50% by 2050. It was predicted that 16% of the population will be obese, as compared to 9% currently among 29% of the population who are overweight.

"The increasing waste of food and the rising consumption of animal protein mean that the environmental impact of our agricultural system will spiral out of control," said Benjamin Bodirsky, lead author of the study published in Nature Scientific Reports.

Also read:Obesity And Overweight: Yoga Expert Explains Ways To Fight Obesity

Time and again, nutritionists and health experts have advised to follow a healthy lifestyle as an effective way to prevent getting obese or overweight. Here are some tips that can help:

1. Eat homemade food for most, if not all of your meals. Home-cooked food is devoid of additional flavours, trans fat and other adulterants that are usually found in processed, packaged, junk and fast food.

2. Avoid following fad diets or diets that are restrictive in nature. They may help you lose weight in the short-term, but can cause nutritional deficiencies in the long-term.

3. Make sure your diet is well-balanced and diverse, and includes all food groups: carbs, protein, fats and fibre. Eat lots of fruits and vegetables, lentils, legumes, nuts, seeds and whole grains on a daily basis.

4. Eat according to your locality and culture, and eat seasonal foods. This is an effective way to facilitate diversity in your diet, as recommended by celebrity nutritionist Rujuta Diwekar.

Also read:Weight Loss Diet: This Is What A Nutritionist Eats In A Day To Maintain Her Weight

5. Eat small and frequent meals and practice portion control. Delhi-based Nutritionist Nmami Agarwal says that it can help in preventing unnecessary cravings and keep you satiated and energised throughout the day.

6. Avoid refined sugar in all forms. Enjoy festivities, celebrations and holidays but do not overeat. Stick to healthier sugar alternatives like honey, dates, coconut sugar and jaggery on regular days.

Avoid eating sugary foods and desserts to maintain a healthy weightPhoto Credit: iStock

7. Exercise regularly and be physically active. Avoid long hours of sitting. For every 30 minutes of sitting, stand straight on both your feet for 3 minutes. Do moderate-intensity exercise for 30 minutes every day or minimum five days a week.

8. Make sure you sleep well at night. Not sleeping well at night or being sleep deprived can be problematic for you in several ways. It can interfere with your weight loss goals, increase your cravings and make you feel tired and fatigued all day.

Also read:Tips To Sleep Well: 5 Diet And Lifestyle Tips That Can Promote Deep Sleep

9. Stay hydrated and drink lots of water and other hydrating drinks like lemon water or coconut water. Being hydrated is important to maintain electrolyte balance in the body. It also helps in preventing constipation and other digestion-related issues, and can also prevent headache and fatigue.

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10. Take less stress. Stress can lead to hormonal imbalance which can wreak havoc on your health. Lifestyle coach Luke Coutinho recommends practicing yoga and meditation. He also says that you must avoid giving a reaction to every stressful situation that you come across.

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

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Over 4 Billion People May Be Overweight By 2050: Study; Follow These 10 Tips For Weight Loss That Won't Fail - NDTV Doctor

What Is the Warrior Diet? – Warrior Diet Benefits, Risks, and Meal Plan – GoodHousekeeping.com

Posted: November 21, 2020 at 2:54 pm

One of the latest buzzy slim-down methods is the Warrior Diet, a form of intermittent fasting that is kind of, well, intense. Intermittent fasting is a way of eating in which you restrict what you eat (often fasting completely) during a set amount of time during the day, and chow down during only a certain number of hours. It's gotten a lot of attention over the past few years and the Warrior Diet takes it to an extreme. Keep reading for a look into this diet, with advice from the Good Housekeeping Institute's Registered Dietician on whether or not it's a healthy plan to try.

First of all, though the Warrior Diet is trendy(ish) right now, its not new: Its based on a book by Ori Hofmekler, first published in 2001 and its worth noting that hes neither a doctor nor a dietician. A former member of the Israeli Special Forces, he had an interest in nutrition and came up with this plan, which he claimed was based on the habits of ancient warriors. Also important to note: The Warrior Diet isnt based on any sort of scientific research. Hofmekler's contention was that the diet would give you "high energy, explosive strength, and a leaner, harder body."

Basically, on the Warrior Diet you eat very little (and specific foods) for 20 hours out of the day, and for the other 4 hours you eat as much as you want, with no calorie limits. But there are limits on the types of things you can eat: Throughout the diet, processed foods are discouragedso no candy, chips, fast or fried food, or sugar-packed drinks. "Although the diet does encourage more nutrient-dense foods, youre technically allowed to eat whatever you want in the 4-hour feeding window as the emphasis is more on timing, says Stefani Sassos, RDN, the Good Housekeeping Institutes Registered Dietician. But a tight feeding window, coupled with a laundry list of restricted foods, can make this diet difficult to start and sustain.

In the book, Hofmekler outlined a 3-week phase in period:

Phase one is the detox week. During the 20-hour period, you can have small amounts of certain foods (like raw fruits and veggies, hard boiled eggs, dairy in small quantities), plus water, coffee, and tea. Then during the 4-hour eating period, its suggested that you have a salad with oil and vinegar, along with plant-based, preferably unprocessed, foods (like beans and cooked vegetables), and wheat-free grains.

During phase two (which also lasts one week), the foods in the 20-hour period stay the same, but some fats and protein (such as lean meats and nuts) are added during the 4-hour period. Grains are off the list this week.

During phase three, the third week, the 20-hour foods remain the same; for the 4-hour window, people alternate between higher and lower carb days over the course of the week.

After those three phases, Hofmekler suggested that people repeat the pattern of phase one/two/three. But those on the Warrior Diet often just follow a 20:4 pattern (eating very little or nothing, except during the 4-hour window) after completing the three phases, focusing on high protein and low carb foods and sticking with a low-processed diet.

In this version, the 20:4 breakdown stays the same but during the 20-hours, people fast completely, and then eat whatever they want during the 4-hour window. As should be obvious, this is super-unhealthy: It encourages calorie restriction as well as binging on foods that may well have no nutritional value. In other words, people could end up eating too many calories and still not get the nutrients they optimally need. Cramming a days worth of nutrition into four hours can be very difficult, says Sassos, and theres also the issue of how much nutrition your body can absorb in one sitting. The biggest caveat with this approach, in my opinion, is that it can lead to a binge-restrict cycle and a negative relationship with food. And life happens: A social event or a work lunch may force you to break the fast, leaving you feeling defeated and prompting poor dietary choices since you already fell of the wagon.

When it comes to intermittent fasting specifically, there have been a lot of reported upsides, including weight loss and improved blood pressure, blood sugar, and cholesterol, as well as reduced inflammation and improved brain healthbut most of the research has been done on rats. Experts agree that more research on these benefits is needed on humans. Some studies on humans have found that as a weight-loss method, certain types of intermittent fasting are safe and effective, but not any more effective than other diets. None of these studies, however, focused on the extreme form of intermittent fasting thats used in the Warrior Diet. (Other studies that are often cited to boost the supposed benefits of intermittent fasting were tiny with too few participants, were conducted on specific groups like trained athletes, or were conducted over a decade ago. Again, experts cite the need for additional research.) Although there is quite a bit of research on the benefits of intermittent fasting specifically the 16:8 method there is nothing that supports the Warrior Diet specifically, says Sassos.

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From a nutritional stand point, the Warrior Diet isnt an optimal choice. For one thing, a healthy diet includes a variety of nutrients, and it can be hard to achieve that during the limited time frame when one is allowed to eat. And when you dont get enough nutrients in your diet, your immune system and your energy levels, among other things, take a hit. Many people lose weight on intermittent fasting diets because they are simply eating less calories overall in their feeding window, says Sassos. And with a super restrictive time frame like 4 hours, it can be difficult to get 100% of your macronutrient and micronutrient needs in. If youre going to try the Warrior Diet, for certain you should be taking a multivitamin to make sure youre at least meeting basic vitamin and mineral quotas for the day. And try your best to get a wide variety of nutritious foods from all food groups during feeding time.

While the Warrior Diet itself hasnt been studied, research on various types of intermittent fasting has shown that it can bring on disordered eating in some people, as well as menstrual irregularities and mental-health issues such as depression. While I do believe that sticking to a time to fast overnight can be beneficial, the Warrior Diet takes restricted timing to a whole new level and can have some pretty scary side effects, like low blood sugar, fatigue, and digestive issues, says Sassos. You may end up constipated; and if your blood sugar is knocked askew, it can bring on brain fog and irritability, among other things.

Another downside: This type of restricted eating can be very hard to work into ones everyday life, which may include family and social occasions, and just being a person in the world. And of course, it can be hard to stick to a strict diet when ones hunger pangs are sending them a signal to eat!

In the original book, Ori Hofmekler included workout recommendations specifically, both strength and speed training. If youre fasting or restricting calories, however, neither of those are wise recommendations. As a personal fitness trainer, Im very weary of active people especially those who work out regularly skipping meals so frequently, says Sassos. If youre fasting or restricting calories, you may not have enough fuel in the engine to power through your workout, which can lead to you feeling faint or even passing out. And more importantly, its important to eat a balance of protein and carbohydrates post-workout to help repair muscle tissue. If you work out in the morning and dont start your feeding window until later in the day, this can have a severely negative impact on your exercise recovery and wont optimize your athletic performance.

The original Warrior Diets emphasis on whole, unprocessed foods is good advice, but all in all, the best healthy eating plan is one that works with your lifestyle and that you can sustain in the long-term says Sassos. Its also one that is easy to stick with, and simple to incorporate into your life.

If you find yourself falling into a binge/restrict cycle and a negative relationship with food and your body, its time to consciously unsubscribe from this type of diet mentality, says Sassos. Healthy eating should be about abundance and all of the amazing nutritious foods youre adding into your diet, as opposed to taking away and restricting yourself. And your body needs time to digest food and absorb nutrients, so cramming everything into a short feeding window may take a toll. Remember: There is no one size fits all approach to nutrition everyones body is different and unique. The Warrior Diet is certainly not for women who are pregnant or trying to get pregnant, people with a history of disordered eating, children, or people with a history of diabetes or hypoglycemia (low blood sugar).

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See more here:
What Is the Warrior Diet? - Warrior Diet Benefits, Risks, and Meal Plan - GoodHousekeeping.com


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