Weight loss: Make sure you are giving yourself time for rest and recovery, if you want to make progress

Reaching the weight loss plateau can be quite demotivating. It can make one give up on exercising and following a healthy diet. However, if you have reached the weight loss plateau and are planning on giving up, here's what you can do. Following the progressive overload principle can help you make gains from your workout continuously. It is one way which can help improve your muscle strength, endurance and size consistently. This principle is primarily for successful resistance training.

Under this technique, if you have been performing barbell bicep curls 15 kgs and 8 reps and 3 sets, you are likely to get stronger, with biceps getting a little bigger after regular training for a few weeks. But after some time, doing 8 reps with the same weight will not seem as challenging anymore. If you continue training with the same reps and sets, and same weight, don't expect any further gains. There is no reason for your biceps to grow larger or stronger, if they are already trained to handle that overload. From this point of time, your biceps are likely to become stronger and bigger only if you put greater demands on them. This can be done by either increasing the number of reps and sets, or by increasing the weight. This phenomenon is known as the progressive overload principle.

Follow the progressive overload principle to make progress in your workoutsPhoto Credit: iStock

Also read:What Is Progressive Overload Principle And Why It Is Important To Make You Stronger, Fitter

Apart from helping you build muscles and getting stronger, it can also help you get off the weight loss plateau.

Celeb fitness trainer Kayla Itsines says that if you are not seeing changes in your body despite working out regularly and following a healthy diet, then you can work on increasing the intensity of the workout. "Think about whether you could add heavier weights or more reps to your workout," she writes in the caption of her post.

Also read:Reasons Why You Find It Difficult To Workout And How You Can Motivate Yourself, From Experts

When it comes to losing weight and being fit, rest and recovery hold as much important as regular workouts. Work towards sleeping for 7-8 hours every night if you want to make progress in your workouts. "It's so important to make sure that we give our muscles and immune system time to rest and recover after training. Make sure that you have at least one rest day a week, where you don't do any training, and don't try and train when you are sick or unwell. This can actually slow down your progress," she explains.

Also read:Weight Loss: Nutritionist Explains Why A Good Night's Sleep Is Important For Shedding Calories

Your diet should be nourishing enough to provide you sufficient fuel for doing exercise efficiently. "You need to give your body enough fuel to keep up with your training and see real progress. If you're lacking in energy you may need to think about the food that you eat and considering adding more nutrition, it's important to have a balance of protein, carbs, and fresh fruit and vegetables," writes Itsines.

Not seeing changes? Sometimes women in the #BBGcommunity come to me and say I've been working out consistently and eating healthy food for years, and I still don't see results. What I say to them is instead of feeling demotivated by a lack of results, I want you ladies to feel empowered to make some adjustments to your routine that can make a real difference to your progress!! I want you ladies to think about your health and fitness routine and consider the following questions: Could you increase the intensity of your workouts? My #BBG program is designed to challenge you, even when you become stronger, but if you need an extra challenge, think about whether you could add heavier weights or more reps to your workout. Do you get enough sleep? Sleep is so important for muscle recovery and overall well-being. I know it's hard for many of us, but aiming to get 7-8 hours of sleep each night can make a big difference to your progress. Are you eating a balanced and nutritious diet? You need to give your body enough fuel to keep up with your training and see real progress. If you're lacking in energy you may need to think about the food that you eat and considering adding more nutrition, it's important to have a balance of protein, carbs, and fresh fruit and vegetables. Could you add an extra challenge or quick workout to your week? If you feel that you have extra energy after your BBG resistance or LISS workouts, choose a challenge or quick workout to do on @SWEAT. Are you giving your body time to rest? It's so important to make sure that we give our muscles and immune system time to rest and recover after training. Make sure that you have at least one rest day a week, where you don't do any training, and don't try and train when you are sick or unwell. This can actually slow down your progress. #BBGcommunity, we should all hold ourselves accountable and be responsible for our own progress! Use these tips to empower you to make changes to your routine if you aren't seeing progress. Comment below if you would like any other health and fitness advice!! kaylaitsines.com/BBGZeroEquipment #BBGathome #SWEATathome

A post shared by KAYLA ITSINES (@kayla_itsines) on Oct 4, 2020 at 1:30pm PDT

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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Weight Loss Plateau: Progressive Overload Principle And Other Tips That Can Help - NDTV

Prem before (left) and after Image Credit: Supplied

Encounters with truth can be devastating. For Indian expat Prem Mishra, reality came in short, harsh bursts. First came the realisation that he was not being able to run about and play with his two-year-old son; his stamina was shot. Next, when he saw photos of himself from a few years ago and compared them to what he looked like, he felt his face turn red. I was ashamed, the 37-year-old business head of a UAE-based company told Gulf News in an interview.

It was June. International travel, something his job requires a lot of, had been stalled for a while owing to the COVID-19 situation. It gave him time andimpetus to start on his fitness journey.

Mishra, who describes himself as a foodie, thought long and hard about what to do. For three-four days I did research on which diet I should follow. I didnt go the gym because it wasnt safe. Without doing workout, a diet would not help me. Then I decided I should do something that is difficult to do - thats the only way to reduce weight.

For the self-confessed samosa-addict who found it difficult to control portion sizes there seemed only one way to fast, to literally stop eating.

But before following through on his tough plan, he consulted a dietician and doctor. [He stresses the need to speak to professionals before undertaking any drastic steps.] I asked her [the doctor] about doing 36-hour fasting. She said, 'you can do this kind of diet but it should not be for a long duration; 2 or three months is the maximum', he recalled. And so, deadline in mind, he began.

Mishra explained the no-food diet plan. He said:For example, today Ill finish my dinner before 8 oclock. Next day, Ill eat nothing. [Then], the following day Ill have breakfast. So 36-hour gap, in that gap Ill be having coffees and teas, without sugar, without milk.

Im supposed to consume certain amount of calories, that too I was trying to avoid or reduce it, he added.What this translated into was instead of the 2,000 calories he was recommended on a non-fasting day, his consumption would be limited to 1,200-1,400 calories.

During his 36-hour fast, Mishra was advised to eat 500 calories, whether through a small meal or soup or salad. He cut this down to about 200 calories. I was eating 100-200 calories in the form of 1-2 idlis (steamed rice cake), or besan chilla (gram flour pancake), or uttapam (pancake made with fermented rice), oats, low in carbs but filling and gives you good amount of energy [after 24 hours of complete fasting]. I was just calculating and keeping an eye on the calories I was eating, he recalls.

The next morning, he would eat a heavy, but low on carb meal for breakfast.

This wasnt easy not by a long shot. [In the first week [I had] mood swings, headaches, irritation. But then I was trying to control myselfbecause any food smell, any one eating anything in my office I felt like slapping them. It was difficult to control that [urge to lash out], to be honest, he said.

But as his energy levels began to rise and his annoyance to ebb, he began to see positive changes. I could run around with my son and play with him, he explained. And this was enough to keep him motivated.

For the first month Mishra did this version of a 36-hour fast. The next month he did 36-hour fasts twice a week. And then, in the third month he did 24-hour fasts 3 times in a week. Now, hes on 24-hour fasts twice in a week. He does admit that he's still a foodie; his is a five-day fast week. Weekends, says Mishra, he eats what he wants, when he wants it.

These diet curbs alongside a 6-day exercise regimen that includes walking and yoga have left him 16kg lighter in about 100 days. Early morning, I wake up at 5.30. [By] 5.45-6pm Im on the street. I walk around Karama for about 50 mins, he explained. Once home he does some yoga and stretches. Thats it, he said. He reiterated that without exercise, a diet cannot help.

Today, he's about 5kg away from his goal weight.

My goal is to be 78-79. And maintain it, he said.

It may have been a tough walk down the fitness path but its a journey Mishra now cherishes. Even though the shock that led him to better health was harsh, its still a fact its always truth that will set you free.

The rest is here:
UAE weight-loss: 'How I lost 16kg in 100 days without going to a gym' - Gulf News

Enjoy this high-protein, sweet and nutty banana oats bread with your morning cup of tea or coffee.

Highlights

A wholesome protein-rich breakfast has time and again proved to be extremely beneficial for our health. Breakfast is the very first meal of your day and skipping it may lead us starving until the next meal. Not only a wholesome breakfast fills us after an overnight haul but also kick starts our metabolism. And we know how time crunch in the morning often make us want to skip the meal, but there are many breakfast options that are quick, easy and nutritious that one can try.

Breads, for instance, are a quintessential breakfast item across the world. From white to brown and to multigrain, breads come with a wide variety catering almost all sorts of diet plans. One can pair these breads with butter and eggs or make mouth-watering sandwiches with them too. Certain breads are slightly sweet and are a delight to pair with a cup of tea. Banana bread is one such that went viral during the lockdown, impressing netizens for being extremely simple and delicious. What if we say you could make it a nutritious, high-protein one for a wholesome morning meal too?

(Also Read:11 Best Bread Recipes)

Banana bread went viral during the lockdown for being quick and easy.

This recipe of banana bread uses whole wheat flour as a healthier alternative to regular flour along with protein-rich oatmeal, dark brown sugar instead of refined one with ripe bananas, egg, a little bit of vanilla essence, salt and baking powder. All of these ingredients are simply mixed into a thick batter and baked in olive oil. A generous garnishing of nuts lends a crunchy texture to the guilt-free bread. With protein-rich oatmeal and bananas and absence of fatty oil and refines sugar, this bread may also felicitate weight loss.

Click here for the full recipe of banana oat bread.

This simple high-protein bread is ideal for busy mornings when you can make the batter night before and let it bake in the morning while you get ready for work. Or make a big loaf over the weekend and enjoy for the next 2-3 days! A sweet-nutty delight, you can enjoy banana oat bread as is with your morning cup of tea or coffee. You can pack it in and also munch as a mid-day snack at work.

Promoted

Try it at home and share your experience with us in the comments section below.

About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

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High Protein Breakfast: This Guilt-Free Banana Oat Bread May Lead To Weight Loss - NDTV Food

When it comes to losing weight, we'd argue that 99% of the time people immediately think that dieting primarily involves switching up the food in your fridge and pantryeliminating unhealthy foods and then loading up on healthy foods for weight loss.

While we're not saying that's the wrong thing to do, what we are saying is that it's not the only thing you should do. It's just as important to take a closer look at what you're drinking. While sipping the wrong beverages will balloon your beltline, learning what you should be drinking can be a powerful tool in your weight loss journey.

The good news is that upgrading your beverage habits is a lot easier than changing up your entire dietand it can impact the number on the scale just as much. That's especially true if you can sip on a drink that not only slashes your calorie intake but also supercharges your weight loss efforts. And guess what? You can. It's tea.

Before we get into the health benefits of drinking tea every day and how it can help you lose weight, let's rewind a bit to put your beverage habits in perspective.

One in two Americans consumes 145 calories of sugar-sweetened beverages (soda, fruit drinks, energy drinks, etc.) a day, on average. So it should come as no surprise that a simple swap of sugar water to any zero-calorie drink (whether that be tea, water, or coffee) could help you lose weight. You'd save 145 calories a day in just one glass. That's the equivalent of an entire bag of potato chips or three chocolate chip cookies. Againin just one glass.

Drinking water in place of any high-calorie beverage is one of the easiest and cheapest ways to lose weight, and throwing an inexpensive tea bag into the mix can boost your weight loss wins even more.

So, let's get to the chase. How can tea help you lose even more weight?

It's green tea, in particular, you should be looking out for. This steeped drink has been shown to have exceptional weight-loss powers. An International Journal of Obesity meta-analysis that looked at the results of 11 studies found a significant link between drinking green tea and weight loss.

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Another study published in the European Journal of Nutrition found that Americans who consumed the most hot tea were less likely to be obese than those who didn't drink tea. Not only did tea-drinkers have lower BMIs smaller waistlines, but they also appeared to have a lower risk of cardiovascular disease and inflammation.

Researchers believe that the weight regulating benefits of green tea can be attributed to its high levels of catechins: a specific class of bioactive compounds. The most prevalent catechin, EGCG (Epigallocatechin-3-gallate), has been shown to be responsible for much of the health-promoting effects of green tea.

More research is needed to determine exactly how these compounds can help you lose weight, but researchers believe that green tea catechins can increase fat oxidation, boost metabolism, decrease appetite, and may even block your cells from storing sugar as fat.

You won't just be reaping weight loss benefits from green tea's catechins, you'll also get another fat-melting boost from caffeine. Ample evidence supports that caffeine stimulates the breakdown of fat as well as a boost in your calorie-burning metabolism. Researchers believe that it's this synergistic combination of catechins and caffeine that make green tea one of the best drinks for weight loss.

(Related: 9 Mistakes That are Ruining Your Cup of Tea.)

So how much tea do you need to drink per day to see the benefits? The number varies based on the study. Some have shown health benefits in people who drink just one cup per day, while others say five or more cups is optimal. The European Journal of Nutrition study mentioned earlier found the greatest weight regulating benefits for those who drank multiple cups per day with multiple being more than one; however, those who consumed just one cup daily also reaped benefits.

So, it's probably safe to say that drinking one cup of green tea per day may help you boost your weight loss effortswhen paired with a healthy diet, of course.

For more healthy eating news, make sure to sign up for our newsletter!

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The #1 Best Thing to Drink If You're Trying to Lose Weight - Yahoo Lifestyle

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How to lose weight and keep it off - Slate

Karina Garcia has had quite a journey since she was featured on TLC's My 600 Lb Life, which turned her into a famous reality TV star.

Karina Garciahas had quite a journey ever since she wasfeatured on TLC'sMy 600-Lb Life, which turned her into a famous reality TV star. Millions of Americans struggle with weight loss on a daily basis. With so many people with stories to tell about their particularstruggles, it's no wonder thatMy 600-Lb Life has been successful atdocumenting those stories since it premiered in 2012.Unfortunately, given how hard it is to keep off the weight that you lose, some stars of the showwentback to theirprevious eating habits once the camerasstopped filming. However, there have also been others that truly changed their lifestyles after being featured on the series

Karina Garcia started herMy 600-Lb Life journeyather heaviest: 633 lbs. The show provided her with the necessary means toimproveher life for years to come. Karina startedthis weight loss journeywhen shewas cast onthe show in 2018. As the story goes, Karina's weight gain was a reflection of her parents'neglect. That dynamic caused her to form some bad habits that followed her into her adult life. By the time that she was 15 years old, Karina had reached 250 lbs.

Related:15 Secrets From My 600-Lb Life You Had No Idea About

After dealing withasthma during her entire childhood,My 600-Lb Life star Karina Garcia saw the condition improve over the years. Once she became healthier, she was thenexpected to work long hours in order to pay off her hefty medical bills. According to Cinemaholic, the strain, compounded with the removal of her emotional support,led to Karina binge-eating and turning to comfort food. Karina has said,I really just wanted a little attention. I wanted a hug, but[my parents] were too busy to give it, so food was my hug. Before school and with my allowance, I would buy junk food: chips, soda, cookies, cupcakes. Food was always there to comfort me no matter what.

Needless to say, Karina's weight loss journey was an uphill battle from the start. But with the help of Gilbert Donovan, Lupe Donovan's husband, Karina began to get her life back on track. Now, years afterher TVdebut on season 6 of the show, Karina seems to be sticking to her new lifestyle,which includes replacing things like fried food and soda with new favorites like fish. However, Karina's life isn't totally free from controversy. Fans of the show often remember Gilbert as a controversial figurethatpressured his wife Lupe to have sex after her surgery. This action resulted in the reopening of stitches and wounds.

Link:
My 600-Lb Life: What Happened To Karina Garcia & Her Weight Loss - Screen Rant

Rafaqat Ali before (left) and after Image Credit: Supplied

Its tough to see where you are going wrong in terms of weight control when your day is full of exercise going up and down ladders or steps, trying to get to a dozen places at the same time.

For 29-year-old Rafaqat Ali, who has been in the UAE since 2012, this was a problem he was only too familiar with. As a technician for a company, his work requires him to be constantly on his toes and that was something he had been comfortable with. Until last year, when he realised that hed been slowly gaining weight, until the 5-foot-six-inch Pakistani expat now weighed 97kg.

To put this into context, when hed begun his stint in the country he was 65kg.

I ate too much fast food and my weight went up slowly, slowlyall the way to 95kg, he tells Gulf News in an interview.

He recalls feeling breathless and uncomfortable in his skin; he remembers sweating with little strain. He recalls many well-wishers warning him, fearing for him. Many people are saying you are very big, maybe you will have problem.

Once he zeroed in on his problem his diet things began to change. I used to drink about a litre of Pepsi a day. I would eattoo much: burger, biryani, oily, oily food.

First he cut out eating the fast food, but then he realised his portion sizes were quite large too.

Recognising that this was a long game, he didnt go down the crash diet route, choosing instead to cut his portion sizes, one meal at a time. Where he once ate 3 thick rotis (flatbread), he cut it down to 2 and 3/4ths, bringing this slowly down to 1 roti. His appetite therefore shrunk gradually. He used fruits to nip any sweet cravings he felt and eyed juices instead of aerated drinks. He walked, about a kilometer each day. Our work has little exercise so thats why I dont make exercise [ a priority], he says.

A day's menu

Breakfast: Omelette and breadLunch: One roti and vegetable/chicken curryDinner: One roti and vegetable/chicken currySnacks: Fruits such as apples, banana

This change in meal plans has brought about a huge change in Alis life, he says hes lost 32kg in 11 months.

All that cost him was determination, to change, and a conscious effort to clip meals.

Today, Ali is back to 65kg, fitting back into the clothes he came to Dubai in. Its like the clock has turned back the day is looking bright again.

Continued here:
UAE weight-loss: How a Pakistani man lost 32kg in 11 months without going to the gym - Gulf News

So many people reading this right now have tried the intermittent fasting diet. A study earlier this year found that 24% of all adults in the United States had attempted some form of intermittent fasting at some point. Id suspect that number is higher for BroBible readers who tend to be in tune with fitness and diet trends more than the general public.

Alas, a new study is changing the perception of intermittent fasting. What they found in 3-month tests of overweight and obese participants was intermittent fasting didnt lead to any statistically significant weight loss and in some of the participants, it even reduced lean muscle.

The study was published on September 28th in JAMA Internal Medicine and the main takeaway was Time-restricted eating did not confer weight loss or cardiometabolic benefits in this study. The approach they took for the study was the common 16:8 Method where the period of the day in which someone eats is restricted to just 8 hours, often noon to 8pm or 1pm to 9pm. There are a few other ways to intermittent fast but this is the most common method.

The University of California San Francisco doctor who conducted the study had been intermittent fasting himself for seven years himself and went into this expecting to validate his own lifestyle but most of the previous research on intermittent fasting had been conducted on mice until now. Cardiologist Dr. Ethan Weiss who conducted the study immediately stopped intermittent fasting after seeing his own data:

People who were assigned to eat at random times within a strict eight-hour window each day, skipping food in the morning, lost an average of around 2 pounds over a 12 week-period. Subjects who ate at normal meal times, with snacks permitted, lost 1.5 pounds. The difference was not statistically significant, according to the research team at UCSF.

I went into this hoping to demonstrate that this thing Ive been doing for years works, he said by phone. But as soon as I saw the data, I stopped. (via CNBC)

The study was just published last week but it was conducted back in 2018. They recruited 116 obese or overweight people and broke them out into various groups (test/control). Each participant was given a Bluetooth-connected scale and was instructed to maintain their normal level of exercise. Dr. Weiss believes the placebo effect might account for the 1.5 to 2-pound weight loss across both groups because they were all paying close attention to their weight than normal.

The study also found potentially adverse effects of intermittent fasting including the loss of lean muscle (compared to the control group):

There may also be a potential downside to intermittent fasting. A smaller percentage of participants were asked by the researchers to come on-site for more advanced testing, including changes in fat mass, lean mass, fasting glucose, fasting insulin and so on. Through those measurements, researchers discovered people who engaged in time-restricted eating seemed to lose more muscle mass than the control group. Weiss says the outcome wasnt definitive, but he is hoping to conduct further studies down the line. (via CNBC)

The doctor isnt ready to completely do away with the potential health benefits of intermittent fasting and more testing needs to be done in order to identify if cutting out eating at specific times throughout the day can lead to weight loss. Theyll need to test skipping meals in the morning vs. evening, etc.

Since I know A LOT of you want to see the study for yourselves, you can read that right here on the JAMA Internal Medicine journal. The studys conclusion highlights the importance of further testing but notes that time-restricted eating did not lead to statistically significant/meaningful weight loss, thats the major takeaway.

Before you email me about any interpretation of this study, know that Im just sharing the facts here. I didnt conduct this study that upended the diet youve been on for years as something that doesnt actually cause any weight loss whatsoever. They also didnt conduct this study in conjunction with groups of people actively trying to lose weight by ramping up their exercise. Id be very curious to see how the groups looked if both were embarking on new rigorous fitness routines while also starting a diet vs. keeping the same.

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Study Finds Intermittent Fasting Doesn't Actually Lead To Meaningful Weight Loss And It Can Hurt Lean Muscle - BroBible

Avocado toast is a filling, protein-rich dish to add to your weight-loss breakfast rotation.

When it comes to your first meal of the day, do you tend to grab whatever's in reach while you're on your way out the door or hit the nearest drive-thru on your way into work? Perhaps you skip breakfast altogether?

If you're trying to lose weight, these strategies aren't helping. They may even be hindering your progress.

But the good news is, eating breakfast and one that will help you reach your weight-loss goals doesn't have to be complicated or time-consuming. It can actually be quite simple.

Just eating breakfast in the first place versus going without or simply sipping on coffee is a great place to start. But of course, your food choices matter, too. Here's what to reach for in the a.m. and what to take off your plate.

4 Breakfasts to Eat When Youre Trying to Lose Weight

If you're trying to lose weight, don't skip breakfast and don't overcomplicate it. Here are some great, easy options.

Start your day with a healthy dose of protein to stay on track with your diet.

Image Credit: robynmac/iStock/GettyImages

When it comes to breakfast foods, we love our carbs. While there's nothing wrong with carbohydrates your breakfast is actually better off with them we tend to eat more carbohydrate-rich foods (i.e., cereal, yogurt, fruit, oatmeal) and subsequently, less protein-rich foods.

In fact, Americans eat almost 75 percent of their protein at lunch (31 percent) and dinner (41 percent), and only 16 percent at breakfast, according to a July 2020 data brief from the United States Department of Agriculture (USDA). (The remaining is consumed via snacks.)

This can be an issue if you're trying to lose weight because, compared to fat and carbohydrates, protein gives our metabolism the greatest boost and is also the most satiating.

Aim to eat 1.3 grams of protein per kilogram of body weight each day. A 150-pound person, for example, should shoot for about 88 grams of protein daily.

This is where scrambled eggs come in. It takes less than five minutes to whip up a couple of eggs, and you'll be better off for it. Aside from their protein content about 7 grams per egg they're also loaded with other important nutrients, according to the USDA (zinc, vitamin D and vitamin B12, to name just a few).

For a balanced meal, pair your scrambled eggs with some fruit (like a banana) or a slice of toast. Add nut butter too, for some healthy fat that will help slow your digestion and keep you feeling fuller longer.

Mashed avocado on a slice of whole-grain bread and topped with an egg or two just might be the perfect breakfast. First, it's quick to make, and who doesn't love/need that in the a.m.? It also provides a great balance of complex carbohydrates, healthy fats and protein.

Avocado is primarily made up of healthy monounsaturated fats. It's also a good source of fiber. Both of these components help you feel fuller for longer (aka less likely to reach for the snacks).

A May 2019 study published in Nutrients compared three different breakfast meals all with similar calorie amounts. The researchers analyzed the effects of adding a half or a whole avocado in place of carbohydrates. They found that despite eating the same amount of calories, the meals that had the addition of fiber- and fat-rich avocados led to a greater suppression of hunger (in the whole avocado group) and greater reported satisfaction post-meal for both avocado groups.

It is worth noting that ghrelin (an appetite-stimulating hormone) was suppressed more by the control group versus the avocado groups.

How you make and top your oatmeal is key to meeting your weight-loss goals.

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Yes, oatmeal is rich in complex carbohydrates and we said before that you should increase your protein intake at breakfast (see scrambled eggs), but hear us out. First of all, oatmeal contains protein and it's probably more than you think.

One cup of oatmeal provides 165 calories, 28 grams of carbs, 4 grams of fiber, 6 grams of protein and numerous nutrients like iron and magnesium, according to the USDA. This means a serving of oatmeal provides just as much protein as an egg, along with more than 15 percent of your daily fiber.

Women should aim for about 25 grams of fiber each day, while men should get about 38 grams.

Oatmeal also contains a unique fiber called beta-glucan. Research shows beta-glucan may keep you feeling fuller longer and it may help you eat less. An August 2018 clinical study published in Appetite looked at the effects of two different breakfasts one with beta-glucan and one without and found that the people who ate the former reported increased satiety and fullness after eating.

An earlier August 2015 study published in the Journal of the American College of Nutrition found that eating instant oatmeal led to an increase in fullness and lower caloric intake at the next meal compared to the group who ate an oat-based cold cereal.

Breakfast parfaits can be tricky because they can easily go either way uber healthy or loaded with sugar. The key is using healthier ingredients to build your breakfast.

Let's start with yogurt. Opting for plain, unsweetened yogurt is your best bet, especially compared to most flavored yogurts that are packed with sugar or even artificial sweeteners. If you choose a plain Greek yogurt over regular, you'll get an extra protein boost.

A serving of Greek yogurt provides 20 grams of protein while a serving of regular yogurt typically provides about 9 grams, according to the USDA. Protein requires more energy to digest, helps to preserve our lean body mass and provides greater satiation compared to carbs and fat, as explained in a July 2016 review article published in Annual Reviews.

Then there's the toppings: For sweetness, go with fresh fruit. Avoid the store-bought type that typically include fruit swimming in a sugary syrup. And for crunch, granola is a common go-to. Look for a whole-grain cereal that is lower in added sugar.

3 Breakfasts to Limit if Youre Trying to Lose Weight

Some of these may look familiar (see above) confusing, right? But keep in mind that it's often how foods are made that can take them from a healthy food to the other end of the spectrum where they're packed with sugar and low in healthy carbs, fats and protein.

1. Bagels, Pancakes and Waffles

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What do all three have in common? They're made with refined grains and our diets are overloaded with them.

A September 2019 study published in the Journal of the American Medical Association found that more than 40 percent of the total calories we eat each day come from low-quality carbohydrates. Bagels, pancakes, waffles and other baked breakfast goods tend to be low in whole grains, which means they're lower in fiber and sometimes other nutrients.

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!

This doesn't mean we have to skip these delicious breakfast foods altogether, but make some simple switches instead. When it comes to bagels, look for one made from whole-wheat or whole-grains. The same goes for pancakes and waffles. There are more and more whole-grain pancake and waffle mix options available at supermarkets today. These will all give you a boost of fiber and nutrients.

How you top these foods counts, too. Maple syrup is a natural sugar, yes, but it's still an added sugar. Keep in mind that the American Heart Association recommends limiting your daily added sugar intake to 25 grams (100 calories) for women and 36 grams (150 calories) for men.

2. Packaged and/or Sugary Oatmeal

Yes, we said oatmeal is a great breakfast pick if you're trying to lose weight, but this doesn't include the flavored oatmeal packets that are loaded with sugar or adding spoonfuls of brown sugar to your bowl of homemade oats either. These small packets can include 8 grams of added sugar and minimal fiber or protein.

You'll likely be left feeling hungry soon after and your blood sugar could dip, too (cue a hangry jaunt through the snack cabinet).

When making oatmeal instant packets or the slow-cook type stick with the plain flavor and try to avoid using added sugars. Top your oats with fresh or dried fruit instead. And getting in some protein and fat is crucial, too, especially when it comes to managing your appetite and stable blood sugar levels. Using milk or a plant-based milk with protein to make the oats is an easy way to do this. Adding nuts or nut butters is another great option to consider.

3. A Small Breakfast or No Breakfast at All

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About 25 percent of American adults regularly skip breakfast, according to the Center for Science in the Public Interest. And just grabbing a banana on the way out the door likely won't cut it either. Here's why:

There's a growing body of research that shows that eating a bigger breakfast (i.e. more calories) in the morning may better serve you compared to eating a bigger dinner, especially when it comes to weight loss.

One February 2020 study published in The Journal of Clinical Endocrinology & Metabolism looked at the thermogenic effect of food (i.e. the energy it takes to digest food) and found that we burn more as in 2.5 times more energy processing breakfast over dinner.

Another study, published March 2013 in Obesity, specifically looked at the way we distribute our calories throughout the day and the effect it has on our weight. The researchers of the 12-week study found that even when eating the same amount of calories per day, the group who ate more in the morning and less at night lost more than twice the amount of weight as those who ate a lighter breakfast and consumed more in the evening.

Read more:
The Best and Worst Breakfasts for Weight Loss - LIVESTRONG.COM

When Omar Thaher was growing up, he gained so much weight that he "became numb" to the number on the scales. "I graduated high school touching 400 pounds," he says, in a recent episode of webseries Brand New Me.

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It was only at the age of 19, when he reached his heaviest at 440 pounds, that Omar knew he had to make a change. "I just realized this is getting out of hand, my life is either going to end with me losing this weight, getting in shape, or continuing down this path and dying at a young age or getting some kind of disease."

He started exercising, including lifting weights at the gym, and within the first month had lost more than 30 pounds, which encouraged him to keep going. Now, he says the gym has "become therapeutic" for him: "It's about keeping me sane, keeping me mentally where I want to be."

Omar eventually lost a staggering 230 pounds in less than two years, and now maintains his weight at 250 pounds or so. He also makes YouTube videos in which he shares the things he has learned throughout his journey, in the hope that his insights will be useful to others.

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"It's really more than fitness," he says. "It's a whole lifestyle aspect where I'm really just passionate about helping people achieve their dream body, but also helping people open up to their dream mental state, their dream life. Fitness is a big part of that, so I love to share my weight loss... Being body positive, to me, is more about accepting that you are that weight, and loving your body, but also accepting that you can change that weight."

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Originally posted here:
Weight Training Helped This Guy Lose 230 Pounds and Get Ripped in the Process - menshealth.com