One of the most common health problems that has always bothered us is being overweight and obese. While some people might experience it due to their genes, it is largely considered a lifestyle disease. A stagnant work condition, wrong body postures, bad eating habits, junk food, and whatnot. As if this wasnt enough, the current pandemic and unending lockdowns has only aggravated the situation. Result: the only growth curve we continue to see is around our girth!

But before you give up in frustration, let us tell you that you can always work around it (pun intended) if you really wish to lose some serious flab. While physical activity and exercise are an integral part of weight loss regimen, certain foods can also help you in your weight loss journey. One such wonder food is the humble amla. Yes, youve heard that right. Today we tell you how amla juice can help you lose weight.

Indian Gooseberry is commonly called Amla. It has a green outer cover with firm white flesh. An easy way to eat amla is to consume it raw. Since it is tangy and sour in taste, people prefer sprinkling a little salt and red chilli on the amla slices while eating it. For years, it has been popularly used in Indian cuisines such as chutneys, pickles, and murabbas, etc.

Amla has long been recommended by beauticians as well as nutritionists due to its immense health benefits. It has also been used extensively in ayurvedic medicines. One of the amazing benefits of amla is that it helps reduce bad cholesterol including fatty acids called triglycerides without affecting the good cholesterol, that is high-density lipoprotein (HDL)1. It is probably one of the major reasons why amla is good news for those looking to lose weight in a healthy way.

Amla fruit is rich in vitamin C and antioxidants, all of which can benefit the body in various ways. However, since amla is too tangy to taste, it is not possible to consume it raw regularly. Therefore, if you wish to lose weight the amla way, consider using it in the form of juice. Here are some reasons how amla juice can help you lose weight

It Is Rich In Fiber

As we all know, fiber helps improve digestion and also keeps us full for a longer time. This, in turn, prevents overeating and the urge to binge on junk food. Thus, amla juice can help you avoid piling on extra fat caused due to junk food and untimely binging.

Gets Rid Of Toxins

When a person starts putting on excessive weight, it is largely because of unhealthy ways of eating and lifestyle. This is enough reason for the body to become a breeding ground for toxins as well as increases bad cholesterol. Therefore, an important step towards losing weight is to get rid of all the accumulated toxins in the body.

Amla juice is a rich source of vitamin C, other nutrients as well as antioxidants. The antioxidants help in flushing out toxins and free radicals from the body. Not only that, it is believed that the use of amla juice can also prevent the buildup of toxins in the body.

The hypolipidemic property of amla juice helps in fighting the build-up of bad cholesterol and other symptoms of fatty liver. Thus, preventing obesity

Helps Improve Metabolism

One of the major causes of obesity is improper or inadequate metabolism of the body. Amla juice has alkaline properties that help strengthen the digestive system. It turns the calories of the food that we eat into energy thereby boosting the bodys metabolism.

Keeps You Hydrated

Amla juice also includes sufficient amounts of water. When you take amla juice as a pre-workout or exercise regimen, youll be adequately hydrated and, in turn, remain rejuvenated during your workout sessions. Since amla is rich in fiber, it also gives you a feeling of satiety for a longer time. This way, you will not feel the urge to grab a quick snack or feeling hunger pangs immediately after your exercise or workouts. Thus, youll be able to cut down on post-workout binging urges as well as avoid getting dehydrated.

Method Of Making Amla Juice For Weight Loss

The season in which amla is readily available everywhere in India is between December and April when its availability peaks. However, it is often found during other times too albeit in smaller quantities and at outlets that might be few and far between.

If and when you eventually get your hands on a bunch of Indian Gooseberries, here is how you can extract its juice at home:

You will need:

Fresh Amla 2 fruits

Water 200 ml/ one cup

Honey Half teaspoon

First, cut and deseed amla. Put them in a blender, add water, and blend it until you have a smooth paste. Pour it out in a jar or glass and then add half a teaspoon of honey to it. You can also add a pinch of salt if you are diabetic or prefer it salty. A dash of black pepper or red chilli powder can also enhance the taste if it is too sour for your palate.

You can also combine amla with other healthy veggies like bitter gourd, carrots, or even beetroot juice. Again, if you are diabetic, avoid adding beetroot.

Some people also like to make amla juice in abundance and store in the fridge. To do this, youll need to add sodium lactate to the entire juice. This concoction can then be refrigerated for nearly 8 months. However, we still recommend that you consume amla juice that is freshly prepared to reap its complete benefits.

Other Ways To Consume Amla

During those months when amla is not in season, you can go for packed amla juices that are stored in tetra packs or glass bottles. But remember, packed juices contain artificial preservatives including high amounts of sugars or salts that may not be suitable for you, especially if you are a diabetic. Thus, it is always preferable to consume amla juice that is brought fresh from the market.

In the meantime, you can always explore different ways of safely storing amla by purchasing it in bulk when it is in the season for consumption during those days when it is not available.

For instance, amla murabba is quite popular in many parts of India. It is made in the same way as any other fruit jam. Grated amla is soaked in sugar syrup, honey, and other natural such ingredients. This Amla jam is considered to be a natural rejuvenator and energizer. Therefore, you can always come home to a healthy snack after a tiring workout.

Similarly, Amla pickle is another delicacy that is very popular, especially in South India. To make amla pickle, the fruit is either cut into small pieces or kept whole, sprinkled with some salt and dried in the sun. It is then added to the pickle masala that consists of oil, spices, herbs, garlic among others that act as natural flavoring agents as well as preservatives. This pickle can be stored for months and goes with anything from rice to roti!

But of course, when the Amla season is finally in full swing, then nothing beats the satisfaction of biting into its tangy flesh or gulping down some fresh amla juice!

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Effective Benefits Of Amla Juice For Weight Loss - Medicexchange

My 600-lb Life Season 6 featured a loving couple named Lee Sutton and Rena Kiser. Lee and Rena, both drastically overweight, turned to Dr. Now for help saving their lives.

Rena and Lee had met several years before at a weight loss program. Both were overweight and seeking professional help. The two fell for each other and were forced to leave the clinic because patients werent allowed to date. But the couple still needed help in shedding the pounds and getting healthy.

The couple sought the help of the world-renowned Dr. Now, who has helped many overly obese people lose weight. They moved to Houston to go all-in and do what was needed to get healthy. When the couple started their journey, Lee weighed in at 714 pounds and Rena weighed in at 542 pounds.

Lee and Rena both went to counseling to get to the root of their problems. The biggest issue was with Lees anger issues. His anger got so bad that Rena was fed up and their relationship hung in the balance

.

Lee has lost a significant amount of weight and weighs in at 411 pounds, thats a 303lb difference. Lee wants to have skin removal surgery but Dr. Now feels like Lee needs to lose more weight. He wants him to be healthy enough to safely go through with the procedure.

Rena initially weighed in at 542 pounds and we see that she now weighs in at 250 pounds. Thats just a few pounds short of her goal weight. Dr. Now approved her for skin removal surgery but Rena has put that on hold due to family issues.

The two have split up due to Renas anger issues according to Monsters And Critics. It seems cheating played a role in the split also according to Heavy.com. Rena accused Lee of cheating on her in a now-deleted Facebook post. Wow once a cheater always a cheater, guess one day I will learn, the Facebook post read, Good riddance [sic] to excess baggage! Maybe I can finally be me now. Rena wrote on social media.

Its unclear whether the two are still together or not, since the post was deleted. In fact, the couple has been silent since the allegations come to light. Renas Facebook page does say that shes in a relationship but its not clear if the other person is Lee or someone else.

Are you surprised by the news about the couple?

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'My 600-lb Life' Update Where Are Lee And Rena Now? - TV Shows Ace

The idea that boxings best have already settled into the rearview mirror is disproven regularly. Theres always someone new, somewhere on the scale, who comes along to expand the history of where they stand.

27-year old bantamweight leader Naoya Inoue (19-0, 16 KO) of Japan is widely seen as one of boxings best talents. A two-division titlist by his eighth fight, Inoue seems to have hit his full peak at 118 lbs.

Lets hope he sticks around.

Since moving to the class in 2018 to hand former titlist Jamie McDonnell his first knockout loss in one round, Inoue has gone 4-0 with three stoppages (all against men title level fighter who had never been stopped) and a decisive unification decision over veteran future Hall of Famer Nonito Donaire in the 2019 Fight of the Year. Inoue picked up the IBF, WBA, and Ring Magazine belts, and World Boxing Super Series trophy, along the way.

This Saturday (ESPN+, 7:30 PM EST), Inoue makes his first start since the Donaire win last November to face 29-year old Jason Moloney (21-1, 18 KO) and second appearance in the States. COVID conspired against a spring unification match with WBO titlist Johnriel Casimero (30-4, 21 KO). For that fight to possibly grow wings again, Inoue will have to win here.

Moloney is a quality contender whose single loss came via split decision in his first title try against then-IBF titlist Emanuel Rodriguez. Moloney has won four in a row since, all inside the route. Inoue upended Rodriguez in two brutal rounds but triangle theories often fail in boxing. Moloney is his own unique challenge.

Moloney is also the fifth straight outright top ten bantamweight Inoue has faced. Heading into their fights with Inoue, McDonnell, Juan Carlos Payano, Rodriguez, and Donaire were all rated in the top ten by both TBRB and Ring, none of them lower than sixth in either. If one accepts that as a reasonable gauge of the condition of the division, then Moloney fits the same outline.

The Australian is rated fifth by TBRB and sixth by the Ring.

There are some already pondering Inoue at Jr. featherweight or featherweight. Its fine to do so, but there is no need to rush.

While scale jumping is eye-catching, its easy to observe how misleading it can be in the last thirty or so years as a measure of accomplishment. Who a fighter jumps up to add belts against matters more than how many belts they acquire. The number of fighters with titles in four or more weight classes has exploded from none prior to the late 1980s to around twenty without adding straps beyond the big four belts or WBA sub-title silliness.

Think of some of the names who fell just short of four titles in earlier eras, men like Tony Canzoneri, Henry Armstrong, and Alexis Arguello. Have there been twenty fighters better than them in the last twenty years?

It feels safe to say...probably not.

Often today scale movement seems to come from skipping over, or finding business obstacles to making, lucrative fights that could keep talents where they are. There is also the reality that purses and pounds seem to grow together. Manny Pacquiao was helping to set revenue records at 130 lbs. That revenue was relative peanuts compared to the pots of gold when Pacquiao got to welterweight. Neither Floyd Mayweather or Oscar De La Hoya really started to hit their revenue peaks until welterweight either.

It all makes fiscal sense, but it can work against the sort of real legacy defining runs in single weight divisions that stand the test of time.

Bernard Hopkinss run at middleweight built to where it merited the question of where he stands with Carlos Monzon or Marvin Hagler. Joe Calzaghe closed strong enough at super middleweight to at least debate the pedestal in that class with Roy Jones. Ray Leonard, in a shorter span of time, cleaned out an all-time great welterweight division with an exclamation point win over Thomas Hearns that put him squarely in the conversation with anyone not named Robinson at 147 lbs.

They etched their place in history in a way where accomplishments past their best weight class could embellish their standing. Inoue can look to a recent foe in Donaire for the opposite effect. There is a case for Donaires best weight also being bantamweight but he went up before he could finish his run in the class. Donaire has had a great career regardless but another prime year or two at bantamweight and the possibility of clashes with Abner Mares or Anselmo Moreno when they were there too might have elevated him even farther.

Its what makes Inoue-Moloney, and whatever follows, intriguing. Bantamweight isnt Inoues first class. It is where his prime form has exploded into full view. He has a chance to have the sort of run bantamweight hasnt seen in a long time. If he runs his record at bantamweight to 5-0, all of them legitimate top ten contenders, the run has much room to grow. With fellow Top Rank stablemate Emanuel Navarrete moving on from 122 to 126 lbs., there isnt anything particularly rich yet at Jr. featherweight.

That will surely change. Jr. featherweight is loaded with fresh talent right now and a major fight is likely to emerge.

Its not here yet.

At bantamweight, there are still two major titles he can pick up. Aside from Casimero, a win by WBC titlist Nordine Oubaali (17-0, 12 KO) over Donaire in December would make him a must before Inoue could say hed cleaned out the class. There is also veteran Guillermo Rigondeaux.* While past his best, the Cuban is still a cagey and difficult out.

*Bonus points for Rigondeaux also technically being the lineal champion at Jr. featherweight. His Twitter account reminded everyone just this week and he never lost it in the ring so if he says so good enough here.*

And of course, there is likely still to be one of the big names from three pounds south. Regardless of how much is left physically after a potential Juan Francisco Estrada-Roman Gonzalez rematch, its impossible to ignore the potential windfall that would be there for either to go up to face Inoue.

If Inoue keeps picking off the top ten at bantamweight and adds the lineal king at Jr. bantamweight too, thats basically a clean out of bantamweight on back when there were eight weight classes terms.

Barring an inability to make weight anymore safely, Inoue can carve a place now on an expanded global stage and he can do it while making the most of his prime where his body belongs. Inoue chasing the historical standing of an Eder Jofre, Ruben Olivares, Carlos Zarate, Panama Al Brown or any other bantamweight immortal is still quite far away. That Japans greatest pugilist, Fighting Harada, was also likely at his best at bantamweight makes it fun too.

There are enough good fights, enough chances to add volume to the run, to make being in those kinds of conversations at bantamweight possible.

In the end, thats the best almost anyone can achieve in any era: do enough to be a substantive part of the conversation with the best of what came before them. Inoue has laid a foundation at bantamweight. Heading into this weekend, the sky is still the limit and the run is still there to be had.

Inoue just has to stay awhile.

The scale will be there when hes done. Cliff Rold is the Managing Editor of BoxingScene, a founding member of the Transnational Boxing Rankings Board, a member of the International Boxing Research Organization, and a member of the Boxing Writers Association of America. He can be reached at roldboxing@hotmail.com

Read more:
Naoya Inoue - The Run, In Progress - Boxing News - BoxingScene.com

Lets be honest: the quarantine hit most of us pretty hard. And understandably so.

But with the increase in indoor workouts, gyms slowly beginning to reopen (safely) and many now looking to lose their #quarantine15, now is as good a time as ever to gift the one you love with the fitness gear, products and equipment theyve been searching for.

Whether youre getting a gift for someone just getting started on their fitness journey, or your girl who competes in triathlons regularly, weve put together the perfect gift guide to help you shop for all levels of fitness lovers on your list.

Toned by BaggedEm Yoga Mats

Sister duo, Julia and Cornelia Gibson created a line of yoga mats specifically for women of color. Each mats features images of women with different hair types, head wraps, skin tones, body shapes and sizes.

The DB Method DreamDiscs

These discs, also known as sliders or gliders, were designed for off-the-machine use, as a supplement to further enhance your leg and glute muscles and enhance mobility. By utilizing this simple tool, youll reduce the friction between you and the surface youre working on, creating more instability.

Power Lifes High Impact Protein

Power Lifes High Impact Protein supplement is a unique blend of powerful plant proteins, HMB, vitamin D3, and digestive enzymes designed to nourish your muscles, support your strength, and support the preservation of lean muscle. For day-to-day use, mix one scoop of High Impact Plant Protein into 8oz of water or add it to your favorite smoothie.

Keaira LaShae Waist Snatcher Belts

Choose from these awesome waist trainers to help you snatch your waist. This will help assist you in your journey to a smaller tighter waist whether you just want to get in shape or just trying to lose that pudge after having a baby!

PUR Cold Pressed Juice

In search of the perfect gift for fitness-obsessed friends, wellness-focused family members or those looking to kickstart their wellness journey in the New Year? Look no further than PUR Cold Pressed Juice. Boasting a diverse array of 100% natural vegan juices, cleanse kits, protein-infused juices, mylk-based products, elixirs and fun-fruit mixers to craft tasty and healthy boozy concoctions - PUR has just the right fit for everyone on your list.

FightCamp

FightCamp is an interactive boxing workout, and also the perfect gift for at-home fitness fanatics this holiday season. Led by professional trainers and real-life fighters, users can complete high-intensity interval training (HIIT) and combinations of cardio and strength to get one of the most effective and efficient workouts in connected fitness right from your living room!

Core Power Elite

Core Power Elite is designed for athletes and fitness enthusiasts and delivers 42 grams of complete protein in each 14 oz. bottle. Each bottle is 230 calories and contains nine essentials amino acids and 7-8 grams of sugar. The latest Elite launch joins other flavors including Chocolate and Vanilla and Core Power flavors including: Chocolate, Vanilla, Strawberry Banana and Banana.

UA HOVR Machina Off-Road

The UA HOVR Machina Off-Road provides trail runners with the same upper and midsole design found in the road version of the UA HOVR Machina, which was created to provide faster, softer, and lighter performance tuned cushion. This version features a VIBRAM Litebase outsole to provide durability and grip on any trails, without adding excess weight.

Keaira LaShae Booty Resistance Bands

These high quality fabric resistance bands feature inspirational quotes that Keaira LaShae says during her popular workouts. These booty bands will help lift and tone the booty and legs, enhance curves and add more intensity to any workout! Great way to lift and tone your lower body.

EBOOST Super Fuel

The drink itself isnt your average energy drink. It is natural, low in sugar (with no artificial sweeteners) and fortified with nootropics, 10 key vitamins, minerals, electrolytes and other nutrients to help boost energy, improve mental focus and support your immune system - which everyone is looking to do right now!

Muniq

Muniq is a line of balanced nutritional shakes designed specifically to strengthen and improve gut health (going way beyond the work probiotics do!) Powered by prebiotic resistant starch, a special class of prebiotic dietary fiber powered by green bananas, which resists digestion to effectively feed your gut. This form of prebiotic fiber is very difficult to get elsewhere in your regular diet, and it shows greater advantages compared to other prebiotic fiber forms.

Amazon Halo

Amazon Halo is a new service and accompanying wearable dedicated to helping customers improve their health and wellness. The comfortable, stylish Halo Band is purpose-built to focus on health and wellnessno annoying dings or buzzing to distract you. And the Halo app offers rich insights into your activity, sleep, body composition, and tone of voiceplus gives you tools to help turn that information into meaningful action.

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12 Fitness Gifts Ideas To Get Someone Trying To Work Off The #Quarantine15 - Essence

The music world is mourning the loss of Billy Joe Shaver, a pioneer of the outlaw country movement and one of the most revered country music singer-songwriters of the last century. Shaver, who penned the majority of the songs on Waylon Jennings' classic 1973 album Honky Tonk Heroes,died on Wednesday, Oct. 28 in Waco, Texas after suffering a stroke.

Though each of Shaver's songs was marked with a piece of his soul,"Live Forever," first recorded for Shaver's 1993 album Tramp on Your Street and again on 1998's Victory,carries a significant weight.The song, a testament to Shaver's unwavering faith, was a staple of the Texas troubadour's live shows and a signature tune for the legend.

"Live Forever" was a perfect fit for the 2009 film Crazy Heart, starring Jeff Bridges as Bad Blake, a 57-year-old country singer whose career has been on the decline. In the film, which won Bridges an Academy Award for Best Actor, Robert Duvall sings an a cappella version of the song during a pivotal scene.

"You remind me of a song by Billy Joe Shaver," Duvall's character says in the film. "'I'm gonna live forever, I'm gonna cross that river. I'm gonna catch tomorrow now.'"

Though the Thomas Cobb novel the film was based on was inspired by the life of country singerHank Thompson,it's hard to watch writer-director Scott Cooper's movie without thinking about Shaver. In one scene,Jean Craddock(Maggie Gyllenhaal), a reporter writing a story on Bad Blake, muses to the artist,"You played a gospel song in a bar." Blake, who is responsible for the success of his former protege Tommy Sweet (Colin Farrell), spends his days traveling to dive bars and bowling alleys in his1977 Chevrolet Suburban. Shaver, a favorite songwriter of both Willie Nelson and Bob Dylan, spent much of his own career traveling from gig to gig in a van while the songs he wrote for others helped usher in a new era of country music.

Even Shaver himself saw his life reflected in Crazy Heart,particularly when Bad Blake is seen traveling with a plastic bottle he uses to relieve himself on the road and avoid bathroom breaks.

"I didn't think anybody knew about that," Shaver told theKansas City Star in 2010."ButRobert Duvallis one of the guys that produced that thing, and I am sure that is where it came from." (Quote via The Boot.)

Read More:The 10 Best Billy Joe Shaver Songs

Duvall, who brilliantly portrayed a down and out country singer in Tender Mercies,praised Shaver's songwriting in a 2018 profile.

"The writing, where it came from, I don't know," Duvall told the Washington Post."From his own depth and his own demons and his virtues, I guess."

Duvall, a longtime friend of Shaver's, was there to support themusic legend during Shaver'strial for shooting a man outsidea saloon in Lorena, Texas (Shaver was acquitted of aggravated assault in the trail.)

Over the years, Shaver had his own share of Hollywood moments. Duvall was so captivated by Shaver, he cast him in his 1997 filmThe Apostle,which also featured June Carter Cash. Shaver also appeared in the 2005 filmThe Wendell Baker Storyalongside Luke Wilson, Harry Dean Stanton, Eva Mendes and Kris Kristofferson.

I'm gonna live foreverI'm gonna cross that riverI'm gonna catch tomorrow nowYou're gonna wanna hold meJust like I always told youYou're gonna miss me when I'm goneNobody here will ever find meBut I always be aroundJust like the songs I leave behind meI'm gonna live forever now

You fathers and you mothersBe good to one anotherPlease try to raise your children rightDon't let the darkness take 'emDon't make 'em feel forsakenJust lead them safely to the lightWhen this old world has blown asunderAnd all the stars from fall this skyRemember someone really loves youWe'll live forever you and I

I'm gonna live foreverI'm gonna cross that riverI'm gonna catch tomorrow now

I'm gonna live foreverI'm gonna cross that riverI'm gonna catch tomorrow now

I'm gonna live forever nowI'm gonna live forever nowI'm gonna live forever nowI'm gonna live forever now

Dream of angels and sunshineRivers of red wine, and orange peel bluesDream of angels and sunshineRivers of red wine, and orange peel blues

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Flashback: Robert Duvall Sings Billy Joe Shaver's 'Live Forever' in 'Crazy Heart' - Wide Open Country

Despite what the keto dieters and the intermittent fasters would have you believe, the most effective and sustainable way to lose weight while eating a healthy diet is by consuming a small amount of all three major macro ingredients at each meal and snack, which means eating a combination of protein, fat, and carbs every time you consume calories, according to weight loss expert Rania Batayneh, author of a Masters in Public Health Nutrition.

Bataynehhas been encouraging her clients to do what she calls the 1-1-1 approach ever since she worked in a bariatric surgeon's office for several years and noticed that when she helped coach surgical patients prior to their procedures, many of them lost enough weight that they decided to keep going and skip theprocedure altogether. That's what led her to write the book and that's what she believes is the secret to swift, sustainable and healthy weight loss, on a plant-based or whole foods diet free ofjunk food and high in fruits and vegetables, grains, legumes, nuts, and seeds.

"You have to lose 10 percent of your weight before surgery, to be eligible for the procedure, and so patients would come in for a gastric lap band and it was my job to coach them. I designed their meals around eating one macro at every meal. That is how the diet started," she explained.

"I worked at the bariatric clinic in Portland Oregon, from 2010 to 2012, and I was coaching patients to lose the 10 percent they were required to lose before the surgery, and so many patients lost the weight this way, and their blood pressure and cholesterol improved, that many just kept going."

Of course, she explained, "some people wanted the surgery because they had really poor diets and they were strugglingand oftenthey had 50 or 100 pounds to lose, so they chose to go ahead with the surgery, but even after having it done, they had to continue to eat healthily [to keep the weight off] and they reported back to me that the diet worked."

It is a simple formula, she adds, since you include 1 serving of protein and 1 serving of carbohydrates, and 1 serving of fat every time you eat. This is also intuitive: Peanut Butter on toast with a glass of milk: It's how children eat and how many of our forbearers ate (turkey and mashed potatoes and gravy).

For plant-based proteinchoose 1 cup of beans for 8 to 20 grams of protein.For carbs add quinoa or whole grain and for fat, avocado slices. The goal is that by the end of the day you can look back at a balanced food spectrum of macros.

"It's fun and you can get creative with your combinations," says Batayneh, and the trick is to find foods that do double-duty such as quinoa (protein and carbs) or beans like chickpeas and soybeans or peas (protein and carbs) and add these as often an (s) possible, to salads, grain bowls and stir fry dinners. Snacks include fats like nuts and seeds, protein, and a carb like fruit.

While you don't have to be plant-based to make the One-One-One approach work, health benefits include less animal fat which is higher in saturated fat and cholesterol,"I have been encouraging my clients and social media followers to incorporate plant-based meals at least once a day for a different profile and for the fiber and the antioxidants," she adds.

The one thing Batayneh advises all her clients against: Artificial sweeteners since they can confuse the body and cause an insulin spike, leading the body to get the signal that sugar is coming, in large amounts, which can trigger fat storage. "For some people, these fake sugars will trick the body tospike your insulin, and many people have a sensitivity to artificial sweeteners and don't know it. In any case, it increases your cravings and makes your body seek out real sugar."

Breakfast:"We all love avocado toast. You get the fat from avocado, and carbs from the bread and thenadd either hummus or chickpeas to it, for more protein. They have high fiber and B vitamins which are essential for anyone trying to eat plant-based and lose weight. You can add some red pepper flakes or cumin to give it an exotic feel. I buy the Sabra organic hummus and then put avocado on it ... I just make it as easy as possible."

Lunch:"Another thing I encourage clients to do is to get creative with salad dressing on a large salad. Lunch is also a great time to create a big bowl of something warm like rice and beans with vegetables on it. You get carbsin the rice and protein from thebeans and add vegetables for fiber and antioxidants. Add guacamole or vegan cheese to melt on it for your healthy fat."

Eat most of your calories in the middle of the day. "At lunch is where I encourage them to have a more indulgent optionlike a tortilla or an open-faced sandwich on whole wheat bread, especially if weight loss is the goal or a wrap with roasted vegetables with faux sausage. (Always look at the label and check for processed ingredients. Falafel is another great for lunch with lettuce in a wrap. If it's too bigjust eat half the sandwich at lunch and the other half as your afternoon snack, so you redistribute the calories throughout the afternoon.If it's there and you know you can eat itthen just nibble on that and you can skip your snack. This way you're eating fewer calories and spreadingthem out."

Dinner: I like a light dinner."A cup of quinoa with pomegranate seeds, and something salty or crunchy like pistachios sprinkled on top,all on a bed of spinach leaves. It works to create a pop of color and to combine the protein from the quinoa and pistachios, and the carbs also from the quinoa and the pomegranate seeds, and the fat from a light dressing.One serving of pistachios has six grams of protein, 3 grams of fiber and also contains monounsaturated fat, which is a healthy fat."

Snack During the day. "Look for the same combination of protein, fat and carbs in a snack. It can be tortilla chips with salsa and whole chickpeasor have a salsa verde. You can roast chickpeas ...I am Middle Eastern and on Sunday mornings, my parents would make falafel and there is a dip called FUL with fava dip called foo made with fava beans, and it's easy to make, andjust like falafel it's full of protein. Or you can make an eggplant dip, which is your fat and pairs with pita and a protein nicely.

"The key to eating this way is you never feel so full that you get tired. The fiber in plant-based whole foods is not present in animal proteins and it keeps you feeling full longer, so it's an effective way to diet. When you fill-up on fruit, vegetables, nuts and seeds, legumes and beans all high in fiber you never feel deprived. So if you use the food combining strategy and make sure you always have fiber-based meals, you will stay fuller longer. That happens to me, but you also get all the vitamins and minerals, which makes you feel energetic and healthy."

"Keto is something I hear a lot about. People come to me when it doesn't work for them. I have clients who are so focused on where they are going to get their protein when they eat plant-based that they end up missing whole food groups, like vegetables and fruit," saysBatayneh.And when they go off keto they are having trouble keeping the weight off.

Suddenly they tell me [after doing keto] that their hair is falling outof their skin is breaking out.On a low carb diet, you miss out on all the antioxidants and vitamins and minerals, the phytochemicals in vegetables and fruit. We all need B vitamins.Your hair, nails and overall healthis related to getting enough vitamin B12," she adds. "There is so much low-carb dieting going on that women are starving themselves of important vitamins because fruits and vegetables are natural sources of these essential nutrients.

"I ask clients to email me their food logs and I send them comments, and we can work remotely now. Typically I like to help people solve these problems. It's not complicated. It's about eating a balanced diet of mostly plant-based healthy whole foods in combination."

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The Healthy Way to Lose Weight: Eat Whole Foods in Combination - The Beet

He who eats until he is sick must fast until he is well, is an English proverb. And Ben Franklin hit the nail on the head with: To lengthen thy life, lessen thy meals. Fasting has been around for millennia, but lately theres been focus on intermittent fasting -- not eating for 12-16 hours daily -- as a way to lose weight and upgrade your metabolic profile.

So, is IF effective? The latest study, published in JAMA Internal Medicine, says its not a help for weight loss. Thats caused a lot of confusion. But this studys IF participants could eat any unhealthy thing they wanted from noon to 8 p.m. for 12 weeks. And that fasting group didnt take in any fewer calories than the studys other group, who were allowed three meals a day and snacks whenever they wanted. When the researchers compared results, they concluded IF doesnt make you metabolically healthier or help you lose more weight than eating around the clock.

Time-restricted eating, but pigging out the rest of the time on foods that prematurely age you, is never a good idea. Weight loss and metabolic improvements depend on how you fuel your body. You want it to be plant-based, high-fiber, with lean proteins and omega-3-rich fish (dont reduce your overall protein intake). If you eat that and add IF, youll more easily reduce your calorie intake, lose weight, improve metabolic markers such as blood sugar levels, and reduce lousy LDL cholesterol levels. Nothing iffy about that!

Tattoos are no sweat -- literally

Recently, a schoolteacher in France lost his teaching job after parents complained their kids were scared of him. The reason? The 35-year-old man has every inch of his body (even his tongue) covered in tattoos. Hed spent at least 460 hours getting inked.

Tattoo enthusiasts may not be aware that such extreme decorations pose health risks, but they do -- from allergic reactions to cancer caused by the black ink and heart disease and heart failure caused by the cadmium in red ink.

Now researchers have identified a new hazard: The ink can keep sweat glands from functioning, leading to chronic skin irritation, heat cramps and heatstroke. A study published in the Journal of Applied Physiology evaluated the amount of perspiration generated by people with tattoos. It turns out that when the body sends a message to sweat glands under inked skin to Sweat, baby, sweat, the glands just dont. In short, tattooing functionally damages secretion mechanisms, say the researchers.

So, before getting a tattoo, consider the risks and take precautions.

-- Infection? Theres no way to tell if the ink is safe (some, says the Food and Drug Administration, is better suited to painting cars), and bacteria and other pathogenic materials can end up in ink. If the shop doesnt seem clean or the tattoos are deeply discounted, leave immediately.

-- Check that the practitioner is using PPE, and needles and ink from sealed containers.

-- Avoid blanketing large areas of the body with ink. Less is more.

-- Do research before making your epidermis a canvas.

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Intermittent fasting: Get the real scoop, not misleading headlines - Pampa News

Trying to lose weight can feel challenging, but the thought of shedding 25 plus kgs? Impossible, youre probably thinking. Maybe youve switched up your exercise routine but just arent seeing the results that you want, even though youre working really hard to slim down. So, what gives?

Anyone whos attempted to lose weight knows that good nutrition matters a lot when it comes to weight loss, just as much as exercising. Even a calorie-torching fitness plan needs to go hand-in-hand with healthy eating, or you may not reach your goals.

And if you thought that a healthy diet means bland, unappetising diet foods, think again. The truth is you can eat a ton of tasty foods that nourish your body, speed up your metabolism, and help you steer clear of cravings so you can finally lose weight.

To prove it, we asked seven women whove lost 25kgs or more to share their go-to healthy meals, and the results were surprisingly appetisingeven bacon and chocolate make cameos! Here are the exact plans that helped these women find long-term success:

Jodi, 44, had struggled with her weight due to polycystic ovary syndrome (PCOS) and insulin resistance. But after a nutritionist helped her devise a low-carb, high-protein eating plan, she lost 32kg and is now training for a half marathon. Its important to find a nutritionist who understands your health issues and supports your needs, she says.

A typical days meals:

Breakfast: a protein bar with 20 grams of protein or more, plus a banana on workout days

Lunch: tuna salad with a side salad of mixed greens and tomatoes with aged balsamic vinegar

Snack: cucumber slices with a tablespoon of hummus

Dinner: salmon or crockpot chicken with a side of spinach or avocado

Dessert: kid-sized cup of frozen yoghurt

Motivated by a warning from her husbands doctor, Jennifer, 41, and her hubby overhauled their eating habits together. We went from a diet of processed foods, fast food, and dining out two or three times a week to a whole-food, plant-based diet, she says. We went all-in from day one, and the weight started melting off. To date, shes lost 36kg and now works as an online health and fitness coach.

A typical days meals:

Breakfast: rolled oats with almond milk, peanut butter, and pure maple syrup

Post-workout snack: green smoothie with spinach and frozen fruit

Lunch: Kale salad with hummus and rice vinegar, topped with fresh cucumbers, red peppers, and chickpeas or lentils

Afternoon snack: apples with peanut butter

Dinner: a Pad-Thai inspired dish using spaghetti squash instead of pasta

After-dinner snack: a piece of fruit

Petrina, 43, started the Atkins diet because her sister was interested in the plan. She asked me to do it with her for support, she says. Petrina eventually modified her diet for more balance and has lost a total of 45kg. She says the key has been taking it one day at a time. Too many people devote too much focus to the end game.

A typical days meals:

Breakfast: a healthy cheese Danishmade by mixing egg with cream cheese, liquid Splenda, and a dash of cinnamonalong with bacon or sausage

Lunch: salad with full-fat blue cheese dressing, bacon bits, and diced chicken

Dinner: steak with steamed broccoli and butter

Snack: homemade sugar-free peanut butter cup (made with baking chocolate, butter, liquid Splenda, and peanut butter)

The approach of a milestone birthday motivated Whitney, 29, to get serious about her eating habits. I had been overweight my whole life, and I was determined not to go into my 30s fat! she says. By following a low-carb, high-protein dietwith some extra carbs added in on workout daysshes lost 30kg so far.

A typical days meals:

Breakfast: fruit smoothie with some spinach or kale and a scoop of protein

Snack: granola bar

Lunch: jerk chicken with homemade cauliflower rice

Dinner: baked chicken with broccoli and brown rice

Snack: cup of peanuts or cashews

Erica, 32, found that a little patience goes a long way. Shelost 27kg over the course of two years by cutting out fast food, sugar, and liquid calories like soft drink and alcohol. The weight came off slowly, but its stayed off, she says. I went from being obese, binge drinking, and chain-smoking to a three-time marathoner, yoga instructor, and online personal trainer.

A typical days meals:

Breakfast: zucchini oatmeal

Snack: fresh fruit

Lunch: homemade burrito bowl

Snack: a scoop of peanut butter

Dinner: protein smoothie made with a frozen banana, a cup of spinach, chocolate whey powder, almond milk, ice, and a touch of honey

Anne, 56, tried a few tactics before finding what worked best for her. She started by weighing foods and counting calories: That was great for helping me readjust my ideas of portion size, but impractical for a daily lifestyle, she says. Last year she went on an elimination diet to identify food intolerances. Now she follows a mostly Paleo plan of lean proteins, healthy fats, and fresh produce, and shes lost a total of 36kg.

A typical days meals:

Pre-workout breakfast: coffee and a banana or two dates covered in coconut

Post-workout breakfast: coffee, a bowl of fruit, and two poached eggs

Lunch: an apple with two tablespoons of almond butter and a few sticks of celery

Snack: a stalk of bok choy and a carrot

Dinner: Cobb salad with a few tweaks (turkey instead of ham and bacon; hold the cheese and croutons; oil and vinegar on the side)

Snack: cucumber slices or pickles

Christian, 30, says she stopped using food as a reward and started thinking of it as fuel for her goals. I live with the philosophy that weight loss sparks greatness in all areas of life, she says. Though she was scared to look at a scale before starting her weight loss journey, she estimates shes lost around 32kg by tracking calories and journaling her eating habits.

A typical days meals:

Breakfast: salmon and potato hash

Snack: pineapple dairy-free yoghurt

Lunch: burrito with ground turkey, black beans, and bell peppers

Snack: tuna packet

Dinner: steak with broccoli

This article originally appears in Australian Womens Health

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7 women reveal exactly what they ate to lose 25+ Kilos - 7NEWS.com.au

Each day, we learn more about how to lose belly fat efficiently through research and while many people believe in the positive effects of diets such as the keto diet and intermittent fasting, evidence suggest that in the long run, people will put the weight back on that they lost initially.

When we try to lose weight, we work against our bodies, which likes to hang on to fat reserves as it expects bad times to come. "Human preferences for energy-dense sweet and high-fat foods may have evolved for reasons of survival", as this 2010 paper on Human Perceptions and Preferences for Fat-Rich Foods suggest. Our bodies are happy to reserve some fat because it knows that at some point, it will have to use it to keep us alive. So in theory, more fat reserves equals to an increased chance of survival.

(Image credit: Getty Images)

One of the issues is that we live in a world where energy-dense food is abundant so there is no need for us to store fat. We can buy avocados and watermelons all year around and we also have access to a variety of supplements. As well as that, we also created an environment around us that preserves energy: we live in warm houses, move less and so on.

The Health Survey for England 2017estimates that "28.7% of adults in England are obese and a further 35.6% are overweight but not obese".Despite all this, a good chunk of the population is still not obese. If we would crave all the food in the world all the time, surely everyone would become fat in no time? There must be other forces at play than just sheer will that regulates how much we weight.

One theory is that your body has a 'set point' or 'settling point': a bodyweight it likes to keep and return to most of the time. According to a research paper titled Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity, published in 2011, "the set point model...suggests that there is an active feedback mechanism linking adipose tissue (stored energy) to intake and expenditure via a set point, presumably encoded in the brain" while "the settling point model is based on the idea that there is passive feedback between the size of the body stores and aspects of expenditure."

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Both theories suggests that our bodies have a preferred weight it likes to keep whether we like it or not. This would explain why we pile the weight back on once we are finished with the latest 4-week diet-fad. The theory also implies that once we stopped forcing our bodies to do something it really doesn't like doing (i.e. getting rid of fat storages), it will return to point it thinks will serve your survival the best.

Bad news is, this system can not only be flawed but also abused by people. For example, our bodies can suffer from leptin-resistance, leptin being a hormone often referred to as the 'starvation hormone'. A study called Leptin resistance: underlying mechanisms and diagnosis suggests that "a decrease in tissue sensitivity to leptin leads to the development of obesity and metabolic disorders, such as insulin resistance and dyslipidemia".

Bad diet can also influence these theoretical set points, especially strict calorie restrictive diets. When we force our bodies to lose weight through starvation, it tends to reduce our energy expenditures as a response. After we return to our usual diet, the body will happily restock the fat it lost and does it even quicker since it already reduced its energy expenditure by lowering resting basal metabolic (BMR) rate, as explained in this research paper titled Reduced Metabolic Rate after Caloric RestrictionCan We Agree on How to Normalize the Data?

(Image credit: The Protein Works)

This could also explain why people put on more weight when they return to the normal food intake levels after low calorie diets. Since the body lowers its BMR, eating the same amount of food you used to eat will result in an even greater calorie surplus and therefore quicker fat reserve replenishment.

An article called Does Metabolism Matter in Weight Loss? and published by the Harvard Medical School mentions that "our bodies are also programmed to sense a lack of food as starvation. In response, our BMR slows down, which means fewer calories burned over time. That's one reason why losing weight is often difficult."

The more often and longer you go on extreme calorie restricted diets, the more likely you will damage your metabolic-system and sustain the 'losing weight-putting more back on cycle'.

(Image credit: Getty Images)

Is it pointless to diet? Of course not. Normal BMI is associated with better health prospects in general, so it is worth losing some weight if at all possible. But how?

One solution might be to keep a somewhat calorie restricted diet all the while boosting metabolic rates. Metabolism can be boosted just by walking a bit more and including certain food items in your diet.

This might be more challenging to some than others leptin-resistance can be at play in some cases but in non-extreme cases, it is more than achievable to drop some weight through the combination of moderate exercising and a balanced diet. Resistance training is also said to help keeping the weight off, as noted in a paper aptly titled Resistance Training Conserves Fatfree Mass and Resting Energy Expenditure Following Weight Loss.

An important thing to keep in mind is time, as in letting your body adjust to changes. Your body is extremely adaptable but also slightly pessimistic, so it can change quickly in response to negative stimuli such as a lack of food, but reacts slower to positive ones as it expects that lack of food to happen again in future...

A gentle decrease in calorie intake and moderate increase in exercise levels can help put the body on a more sustainable and healthy bodyweight trajectory in the long run.

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Weight loss: can your 'settling point' prevent you from losing weight in the long term? - T3

Whether you want to lose 10 pounds or 50, shedding extra weight is tough. If you've tried before and fell short of your goal, it can be hard to stay motivated.

But you don't necessarily need to lose a ton of weight to experience health benefits, says Mir Ali, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.

In fact, research shows losing as little as 5% of your body weight can improve your health in many ways. Here are 10 proven health benefits of weight loss and tips for how to lose weight safely.

Losing weight improves insulin sensitivity in people with type 2 diabetes, says Preeti Pusalkar, a certified clinical nutritionist with Hudson Medical Center, a primary care provider in New York City.

Excess body fat leads to an increase in adipose tissue, which causes inflammation and interferes with the function of insulin the hormone that helps regulate blood sugar levels.

Weight loss reduces adipose tissue, which allows the body to manage blood sugar more effectively. Plus, you don't have to lose that much weight to see results. Research has found that just a 5% reduction in body weight improved blood sugar levels in adults.

Losing weight can also improve heart health by reducing pressure on arteries, meaning the heart doesn't have to work as hard to pump blood through the body. The result is lower blood pressure and low-density lipoprotein (LDL) cholesterol levels the "bad" kind of cholesterol that can increase your risk of heart disease, Pusalkar says.

And it doesn't matter if you lose weight through diet and exercise or weight-loss surgery like metabolic surgery you'll reap benefits regardless, according to a large 2020 study.

Researchers examined the effects of weight loss surgery on obese patients who either had weight loss surgery or who lost weight through lifestyle changes. The risk of heart disease for the surgical group decreased after a 5% to 10% loss of body weight while the nonsurgical group saw a decrease after losing about 20% of body weight.

Excess weight can increase blood pressure, and therefore your risk of stroke. This is because high blood pressure puts a strain on your blood vessels, making them stiffer and more likely to cause blood to clot.

"Losing weight helps improve the efficiency of the heart due to less constricted blood vessels," Pusalkar says.

Overweight people are more likely to suffer from sleep apnea a disorder characterized by disrupted breathing while sleeping. Excess weight can increase fat deposits in your neck, which can obstruct your airways.

If you suffer from sleep apnea, losing weight likely won't entirely cure the condition. However, losing just 10% to 15% of your body weight can improve sleep quality and reduce the severity of sleep apnea in moderately obese patients, according to the National Sleep Foundation.

Losing weight alleviates pressure on knees and joints, which can improve mobility, Pusalkar says. A large 2012 study of obese adults with type 2 diabetes found as little as a 1% drop in weight cut mobility limitations, such as difficulty walking or climbing stairs, by more than 7%.

While there is no direct correlation between weight loss and self-esteem, some studies show that weight loss can improve mood and self-confidence.

A 2014 review examined 36 studies to determine the psychological benefits of weight loss. Researchers found consistent improvements in body image, self-worth, and general well-being among subjects who lost weight.

Excess weight can cause joints to become stressed, damaged, and inflamed but losing weight can help.

A 2018 study examined obese adults with arthritis pain in their knees. Researchers found that losing 10% to 20% of body weight resulted in less pain and improved joint function than losing just 5% of body weight, which did not show any significant joint pain benefits.

The reason likely has to do with how quickly joints wear down when under additional stress from excess weight. "As the smooth surface at the ends of bones, or cartilage, becomes damaged and worn, you feel pain and stiffness in the joint," Pulsalkar says.

Because weight loss can improve sleep, you might also feel more energized during the day, Pulsalkar says. Excess weight also means your body has to work harder to move. Therefore, shedding some pounds means you use less energy to move. It also improves respiratory function, which can also make you feel more energized.

While research on the correlation between excess weight and sex drive is still emerging, weight gain has been shown to increase sex hormone-binding globulin (SHBG) levels in your blood. This can lower free testosterone levels and decrease your libido, Pulsalkar says.

According to the American Cancer Society, excess body weight is thought to be the cause of about 11% of cancers in women and about 5% of cancers in men. Obesity increases your risk of developing several different cancers, including:

The exact link between excess weight and cancer is still unknown, but researchers believe inflammation due to visceral fat the fat surrounding vital organs is to blame. Losing weight could lower your risk of developing these cancers.

Some people may need to lose significantly more weight to experience some of these benefits, Ali says. But for the most part, losing as little as 5% of your body weight can lead to many health benefits, like improved heart health and decreased risk of diabetes. But, before starting any weight loss program, it's important to talk with your doctor about the right plan and goals for you.

Link:
10 benefits of losing weight: How a 5-10% loss can improve your health - Insider - INSIDER