While we often hear about the health risks of obesity or being overweight, there are serious health risks associated with being underweight.

Being underweight can weaken your immune system, leave you feeling tired or lethargic, and put you at higher risk of some serious health conditions, such as osteoporosis.

Dr Louise Wiseman looks at how to gain weight quickly and safely.

Being underweight simply means your weight is lower than recommended for your height and age.

Healthcare professionals use body mass index (BMI) to work out if you are underweight. This is calculated by dividing your weight in kilograms (kg) by your height in metres squared (m2). Try this BMI calculator.

The number obtained is then compared on a chart to see which part of the range you are in. If the number is less than 18.5 this is called being underweight, around 18.5 to 20 might be a warning not to go lower, 20 to 24.9 is said to be a healthy weight.

However, there are exceptions. BMI does not take into account the different proportions of muscle mass we have and so on. Some people may have been slender all their life, having eaten a healthy diet and exercised normally and not have health problems. However, there may be more cause for concern if a persons BMI changes and they become underweight.

Being underweight is more common in women than in men.

Common causes of being underweight include:

Eating disorders, such as anorexia nervosa or bulimia

Uncontrolled diabetes can lead to severe, fairly rapid weight loss

Medication that affects appetite or metabolism can trigger weight loss

Thyroid problems an overactive thyroid, that is producing an excess of the thyroid hormones can lead to weight loss

Cancer or malignancy can cause a state called cachexia where after there is loss of fat on the body there will also be loss of muscle and wasting generally

Severe infections, such as tuberculosis (TB), parasitic gut infections, HIV/AIDS

Coeliac disease this proven intolerance of gluten causes malabsorption at the small bowel thus nutrients will not be absorbed

Older age can be accompanied by unintentional weight loss. If someone is isolated or has lost interest in preparing food the changes can be gradual and not noticed which is why doctors are careful to assess nutritional status at consultations with older patients. There is a scoring system called MUST that clinicians sometimes use for assessing this.

Muscle loss in older age, partly due to age, partly less activity (called sarcopenia) will also show as weight loss. As we age we naturally lose what we call motor units (areas where a nerve supplies an area of muscle). By keeping active we can maintain more motor units and keep muscle healthy.

Here are the main problems that can occur if you are not eating enough of the right nutrients:

These are essential in the healthy diet for the functioning of all systems of the body. The nervous system, cardiovascular, skin, gut and more all rely on certain nutrients. Deficiencies can lead to specific problems. Some may not lead to symptoms but long term unwanted effects on health can creep in.

Calcium deficiency in the diet can lead to thinner bones and this can go on to create osteopenia (mild bone thinning) or osteoporosis (more severe bone thinning). Weight loss also means there is less adipose or fatty tissue in the body. In women, this is one of the major sources of oestrogen post-menopausally and this usually helps protect the bones. We know osteoporosis goes on to increase risk of fractures. Similarly lack of dietary vitamin D will affect bone integrity and many other systems in the body.

Studies have also shown that weight loss in middle aged women (such as those from crash or yoyo dieting) can be accompanied by bone loss and even if weight is regained this may not improve again.

Iron or folate deficiency from malnourishment will lead to different anaemias. This could manifest as tiredness, dizziness, palpitations and other non-specific symptoms.

Being very underweight has been suggested as a risk factor for cardiovascular disease. More studies are needed in this area but it seems the risk may not be confined to those with obesity.

You may be more likely to catch infections and find it harder to shrug off colds, flu and other infections if underweight. This could be because protein, fat and nutrients are needed for the immune system to function. Different studies have shown that providing malnourished people with a diet rich in protein and nutrients, such as zinc and vitamin E may reduce their chances of catching infections.

Inadequate protein levels reduce the synthesis of collagen in the body and this is needed for wound healing. Also enough food is needed to provide energy for wound healing in addition to general functioning of the body. You have to make extra sure you are fuelling your body whilst healing.

Just as young girls need to reach a threshold weight to start menstruating (around 45 kg), similarly if you lose weight your periods may stop and as a woman this will affect your fertility. Preconceptual counselling with your GP may give you simple advice about a healthy diet alongside appropriate recommended pre-pregnancy vitamin supplements including folic acid.

A study found being underweight as opposed to normal weight carried a 34 per cent higher risk of dementia.

Interestingly, studies looking at the risks of being underweight are compromised by there being differences between patients due to the actual cause of weight loss. So other things may be at play such as amount of protein intake, smoking, diabetes. Not all underweight patients in studies have all the same health risks.

First, it is important to establish the reason for any weight loss with your doctor as it is paramount to treat the underlying cause.

Remember if an eating disorder is causing your weight loss, it is vital that you have specific specialist care.

The following tips can help you gain weight quickly and safely:

If you think poor food choices are the cause of weight loss, consider asking for referral to a dietician or registered nutritionist. After illness this may be part of rehabilitation programmes after hospital discharge. At different ages there will be different requirements for food groups and this will be personal to you and your activity level.

Filling up with unhealthy fatty or sugar laden foods to gain weight fast will not do your body any good in the long-run. This will encourage you to gain visceral fat (fat around your internal organs). Rather you want to gain a healthy amount of muscle and subcutaneous fat slowly. You can be slim and unhealthy, so dont aim for visceral fat gain. Think about your body composition as healthy building blocks you are adding in. Think of each meal plate as a tool for topping up nutrients.

Unless exercising excessively, a small tweak in intake of food may help you regain lost weight. You might want to use a calorie counter to help you estimate this or ask your dietician. Slower gain should be healthier than fast. An additional 300 to 500 calories a day may be necessary.

Similarly regular exercise and light weight use may help any additional protein in your diet be put to good use to build muscle it is literally a case of use it or lose it. Go gently if you have any bone or muscle or mobility problems and consult your doctor first. Beware that overdoing cardio may causes further weight loss.

Unless there is a specific medical reason to limit protein (as in kidney problems), most dieticians will explain that protein is the building block for repair and building muscle. It also makes us feel full. Protein-rich foods include meat, fish, dairy, eggs, legumes, nuts. Only in severe cases of malnourishment or hospital confinement is protein added as a supplement but it does have a role in nourishing drinks as food replacement when prescribed to the elderly or those recovering from illness.

Whole fat milk is a great balanced food but if you are vegan or simply dairy free look at the nutrient content of your replacement milk. Is it fortified? Does it have adequate calcium and no added salt? Does it contain iodine (a component of cows milk essential for health and a healthy thyroid)?

A good example of a balanced diet is the EAT WELL campaign providing correct calories for your age, height and activity.

The Mediterranean diet and its principles have been proven to reduce long term illnesses and promote health. Low salt, plenty fruit and veg, less red meat, good healthy proteins, olive oil and so on.

Avoiding over-processed foods and saturated fats will not promote an unhealthy rise in body fat and unhealthy cholesterol.

Try aiming for routine sitting down for meals, eating mindfully and enjoying them, rather than snacking on the go. Think of how each meal can nourish you rather than just eating for the sake of it. Enjoy the process of preparing food and trying new recipes. It does not need to be rocket science.

If you need snacks, plan ahead and make them healthy and energy dense, such as dried fruit, nuts.

It might help to eat the nutrient rich foods on your plate first.

Avoid fizzy drinks, overprocessed white carbs. These will not fill you up and will not sustain your energy and you will repeatedly slump in energy during the day.

You will need healthy energy dense carbs so aim for wholegrains (oats, brown rice) for sustained energy release. Choose unsaturated fats as spreads, drink plenty fluids. Make sure your diet is full of variety and colour with plenty fruit and veg and pre and probiotics to promote gut health.

Use herbs and spices to make food more appetising and make you eat more of it.

Sleep is vital for all function of the body, repair and to aid metabolism of what you have taken in during the day and to help protein restore muscle.

Smoking and alcohol often replace healthy meals.

Being underweight as an adult should not be ignored. Protect your health by aiming for a healthy weight in a sensible way and do not be afraid to ask for help.

Last updated: 01-10-2020

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How to gain weight quickly and safely - Netdoctor

Adele swears by the Sirtfood diet. Image Credit: various

Whats it like to not feel tired anymore? Not feel bound within your own body? Not feel like the person in the mirror is a pale reflection of who you are. Like not everything is out of control. Like its not you who are out of control? The thing about a body is, certain issues notwithstanding, what you eat, how you eat and so the impact these foods have on you is largely in your hands.

As coronavirus shade still lumbers over the world and self-isolation becomes the new normal, a trend has emerged the rise of the corona-pound i.e. gained either from a lack of activity or purpose, emotional consumption or simply, boredom. And so you have it: the bad news.

The good news? Theres so much you can do about it.

To help your diet plans go the long way, we checked in with a few dietitians, nutritionists and other experts to break down some of the food plans tried and tested by celebrities: the Sirtfood Diet and Mayr Method and the well-known, if misunderstood - Keto Diet. We also asked them about optimal diets and finally, what are the signs that you need to get off THAT food plan now!

Sirtfood Diet

Hello singer Adele has always made heads turn with her smile and the sound of her voice, but this year theres been another reason for the goggling. She lost about 22kg on the Sirtfood diet. Which allows the dieter to drink grape beverages and eat chocolate. Interested yet?

What is it?

British celebrity nutritionists Aidan Goggins and Glen Matten created the diet based on a group of proteins called sirtuins (SIRTs) that regulate functions such as metabolism and inflammation in the body. We call these proteins Sirtuins (SIRTs). These proteins have shown to regulate bodily functions including metabolism/ inflammation and increase lifespan. says Belinda Dao, Clinical Dietician at American Hospital Dubai.

By eating foods or plants that increase the levels of protein in your body, you can activate what the inventors call the skinny gene. When SIRTs are consumed in higher amounts, they help aid in burning fat, explains Dao.

How does it work?

Dao explains that the diet is a 2-phase plan that restricts a follower to certain proteins.

Phase 1 is a 1,000 kcal count consisting of 1 meal while the remainder of calories comes from green juices off the SIRT list. This phase lasts a week.

Phase 2 consists of 3 meals and 1 green juice per day; however no calorie restrictions are applied for Phase 2 as long as you stick to the SIRTs list.

A typical day's menu

Breakfast: Soy yogurt with mixed berries, chopped walnuts and dark chocolate Lunch: Wholemeal pitta stuffed with turkey, cheese or hummus Dinner: Stir-fried prawns with kale and buckwheat noodles.There is a meat/fish option and a vegetarian/vegan option for every day.

Any cons?

Dao says: I will say the Sirtfood diet plan can be a fun way to diet for a chocolate lover or someone looking to drop fast weight; however this weight is mostly water weight and not necessarily the fat you were hoping to lose. Also considering, while following a low calorie diet it is quite expected to drop some weight on such a harsh restricted diet plan consisting mostly of leafy green juices and little to no protein. However this is not the ideal way to losing weight and keeping it off, nor is it substantially convenient for long-term use.

Farah Hillou, Integrative and Functional Nutritionist at The Chiron Clinic, adds: Although the Sirtfood diet is high in nutrient-dense, antioxidant-rich and anti-inflammatory foods, there is lack of scientific evidence to support its effects on SIRT genes.

Conclusion: Good for short-term gains

Mayr Method

This Australian weight-loss plan was tried by Rebel Wilson in January, in a bid to kick off what she called her Year of Health. The Pitch Perfect actress who was known for her voluptuous figure has lost more than 18kg since then.

What is it?

This plan has been around for decades. It was developed by Franz Xaver Mayr in Austria a hundred years ago and focuses on gut health.

How does it work?

The five principles of the Mayr Method include resting the digestive system by eating less; focusing on smaller portions and avoiding sugar and caffeine; promoting mindful, slow eating (chewing food at least 40 times); eating alkaline foods/drinks; and focusing on the gut rhythm- ultimately seeing the gut as the gateway to health, explains Hillou.

Dao adds: Cutting out processed foods alone helps in taking a load off of your body from working to excrete those added toxins to your body as well.

Alongside, eating smaller bites, as well as chewing for longer helps digestion by giving it less work to do. Your digestion slows down during the day, consequently why eating a light dinner can be a game changer.

Belinda Dao

Chewing slowly as well as eating with no distractions also helps us practice reducing food consumption speed and instead gives us time to savor our foods with a relaxed mindful eating approach.

The Mayr Method also emphasizes on refraining from any fluid intake while eating because it dilutes digestive enzymes however numerous studies have showed the positive impact of drinking water during meals to prevent overeating, she adds.

Any cons?

Dao says: This diet does have quite a few other cons to it as it claims to be an alkaline diet however your body already aids in regulating our pH levels all on its own. The necessity of eating only alkaline foods is quite exaggerated. Other restrictions such as cutting out raw foods after 4 pm and the elimination of snacks between meals doesnt give or take in helping weight loss occur. Snacking actually helps in keeping your metabolism burning throughout the day as long as those snacks fall under a healthy snack choice.

This type of diet plan may also be difficult to follow through with if you are an individual who cannot completely remove dairy and gluten from your daily life. With such restrictions you need to also make sure youre getting enough B12, Iron, Calcium, and Vitamin D.

Conclusion: Works, but many restrictions

A typical day's menu

Breakfast: Ground oats with rice milk or Organic eggsLunch: smoked salmon with spinachDinner: Chickpeas and buckwheat flour bread

Keto

One of the (now) mainstream diets is the ketogenic diet, which cuts down on carbohydrates, includes proteins and adds fats to the mix. The aim is for the body convert fat to ketone bodies to use as a source for fuel, explains Hillou.

The ketogenic diet has been used successfully, and with strong research backing, in children with epilepsy. Current areas of research are investigating possible benefits for cancer, autism, chronic pain, migraines, neurodegenerative diseases (Alzheimers) and aging, she adds.

Some reported benefits to the ketogenic diet include improved insulin sensitivity, reduced triglycerides, better energy levels, less hunger, and fat loss.

How does it work?

It would not be recommended for individuals with diabetes taking insulin, or individuals with gallbladder issues that can impact fat digestion. Moreover, there is lack of evidence to suggest what are the health effects of going on a keto diet long-term. Taking into consideration that toxins are stored in fat cells, it would be wise to support detoxification in the liver to help remove these toxins as weight and fat are lost, says Hillou.

Types of Keto

Nyma Peracha, Co-Founder of Be More Keto who has been on the diet for about 4 years, goes further, classifying keto living into:

Standard 3 meals a day

Intermittent Fasting Keto: where a person has a window in which to eat keto-approved meals and spends the rest of the day fasting.

Cyclical Keto: where for about 5 days one is on strict keto and on about 2 they increase carb intake.

Targeted Keto, in which the macronutrients ratio is as follows: 65-70 per cent of your daily calories come from fat, 20 per cent from protein, and 10-15 per cent from carbs.

Nyma Peracha

"I started following Keto 4 years ago. I felt like being such a fitness enthusiast and training so hard there was still something it quite right and my results seemed to be stagnant no matter what I was eating! Once I started Keto it all made sense! My fat started to fall off and my energy levels were better than ever! My skin started to glow and my hair and nails had an extra vibrant feel and look to them," says Peracha.

Any cons?

It would not be recommended for individuals with diabetes taking insulin, or individuals with gallbladder issues that can impact fat digestion. Moreover, there is lack of evidence to suggest what are the health effects of going on a keto-diet long-term. Taking into consideration that toxins are stored in fat cells, it would be wise to support detoxification in the liver to help remove these toxins as weight and fat are lost, says Hillou.

Also, when you begin, while your body detoxes and gets used to your no-carb plan, you may feel the effects of 'keto flu'. This is a natural reaction that may includebrain fog, headache, chills, sore throat, digestive issues, dizziness, insomnia andirritability.

Conclusion: Done right, it works for some.

A typical day's menu

Breakfast: Scrambled eggsLunch: Beef salad or grilled chicken and vegetablesDinner: Fish or shrimp grilled and vegetables

What then is an optimal diet plan?

For one thing, agree the experts, it should take into account your lifestyles and medical history. It is important to work with a dietitian/nutritionist who personalizes recommendations according to each individuals needs. A successful approach involves one that is tailored to the persons genetics, health status, lifestyle, exposures and health goals, says Hilou.

Key questions when starting on a plan:

Why am I starting this weight loss journey and what do I want to benefit from it?

How committed can I actually be?

Is the diet plan I have chosen one I can see becoming a long term lifestyle?

What are all the things that can slow me down, demotivate me, or stand in my way?

What underlying causes have possibly gotten me to this point, and how can I train myself to fix it?

How do you know a diet isnt working for you?

Sakina Mustansir, Dietician at Prime Hospital, says: It is important to remember that it takes at least a week to three for the body to adjust to the new food schedule and also There are going to be some days when your body requires more energy, your hunger is increased, you feel fatigued and bloated.

Sakina Mustansir

"But these could depend on many factors, from the intensity of your workout to the level of hydration or even your emotional and mental well-being. Over and above these A diet plan is not right for you when:

1. You are tired and fatigued throughout the day and its not restricted to initial days or certain days.

2. You feel you are always hungry and starving yourself even after the first week.

3. You feel lack of concentration, frustration and anger frequently.

4. Headaches that don't seem to stop even after 5-7 days on the plan.

5. You are not losing weight, which is the ultimate goal of most diet plans.

6. Increasing hair fall which is a sign you are not getting enough nutrients.

Continued here:
UAE: How to finally lose the weight for good - Gulf News

Over the past several months, schools and colleges across the country have had to make heart-wrenching decisions about whether and how to reopen. Should they have any in-person activities? If so, when? And at what pointand with what adjustmentsis it safe to return to fully in-person activities? If there is a flare-up in COVID-19 cases, should we scale back in-person activities? The debates over these questions have become rancorous. I argue below that this is because the questions themselves are very difficult to answer, and then offer some ideas on how to make the decisions easier and better.

Let me just start by assuming that everyone has the same, seemingly simple, goal: helping people live as long as possible and minimizing pain and suffering from the crisis. Even if we agree that this, or something similar, is the right goal, there are still six reasons why it would be difficult to decide what to do.

Its no wonder the reopening discussion has been so challenging and bitter. We have to decide whether to open schools and colleges while weighing the direct versus indirect effects, clear versus ambiguous effects, and mortality versus suffering effectsand how all of these affect different groups in different waysand do all of this while predicting what other people whom we depend on are going to do. And we have to make all of these difficult decisions under intense pressure and stress.

First, education leaders need to accept that there is no 100% safe option. This is a public health crisis, which means people will suffer either way. Reopening will have negative side effects, and so will reopening fully in-person. Leaders have to make the difficult choice about how to minimize that harm.

Second, if we find ourselves talking about anything other than loss of life, pain, and suffering we might cause to othersothers inside and outside our organizationsthen were probably on the wrong track. The possibility that your organization will collapse is a legitimate concern, because of the pain and suffering that could cause, not just for your employees but those who depend on them. The key challenge is ensuring that this type of reasoning doesnt degenerate into an excuse to act in our private interests and against the public interest.

Third, think creatively about new and different ways to reopen and stay open, in-person. In some sense, this in-person versus remote decision framing isnt even the right way to think about the problem. The question really is, how can I fulfill my organizations mission in the best way possible under these difficult circumstances? If you think that you cant get back to your mission until after you go back in-person, then you are almost certainly making a big mistake.

Fourth, give people in your organizations as many choices as possible. We all find ourselves in different situationsdifferent risk categories, different caregiving responsibilities. Many schools and colleges are giving families choices about whether their children return, and giving teachers and staff similar choices. This is the right thing to do when possible. When its not possiblegiving choice comes at a costexplain why.

Finally, remember that were all in this together. This isnt just a platitude. Even those who are not in a risk category might still be at risk as individuals, and almost everyone knows someone who has suffered from COVID-19. This fact alone should bring us together and help us empathize and think beyond ourselves.

Education leaders always bear a heavy responsibility even in the best of times, for all that schools and colleges do for society. The weight of that responsibility may never again be heavier than it is right now. By understanding the complexity of these decisions, I hope we can move forward more productively and avoid the mistakes of recent months.

Continue reading here:
When should schools reopen fully in-person? - Brookings Institution

BALTIMORE The Ravens relished the opportunity before a national prime-time audience to make a statement against the reigning Super Bowl champion Kansas City Chiefs. Instead, the Chiefs made a decisive statement that they still have the Ravens number.

Chiefs quarterback Patrick Mahomes threw for 385 yards and four touchdowns, and his counterpart, Ravens reigning league Most Valuable Player Lamar Jackson, struggled to get in any rhythm as the Chiefs (3-0) rolled to a 34-20 win at M&T Bank Stadium on Sept. 28.

Jackson fell to 0-3 as a starter against the Chiefs, calling them our kryptonite; he is 21-1 as a regular-season starter against everyone else.

We got beat in just about every way you can get beat, said Ravens head coach John Harbaugh, whose team lost for the first time in 15 regular-season games.

The Ravens opted for a short field goal on their opening series, but the sense was that field goals would never be enough against Mahomes and Co., and the Chiefs never trailed again after he led them on a 75-yard scoring drive for a 6-3 lead midway through the first quarter.

Despite a series of miscues, dropped passes and ill-advised penalties, the Ravens rallied from a 27-10 halftime deficit to make it 27-20 on a 5-yard touchdown pass from Jackson to tight end Nick Boyle on the first play of the fourth quarter. The Chiefs and Mahomes answered with a 13-play, 75-yard touchdown drive.

Here are five quick observations about the loss, which drops the Ravens (2-1) a game behind the Pittsburgh Steelers in the AFC North:

1. The Ravens defense simply couldnt get off the field.

The combination of Patrick Mahomes talent, a bevy of athletic playmakers and creative play-calling makes this Chiefs offense the most dynamic in the league, and there probably isnt a close second. And the Ravens proved utterly unable to stop it.

The Ravens rushed four. They rushed six. They feigned pressure and dropped into coverage. Whatever they tried, Mahomes seemed always to be a step ahead. The Chiefs went 10-for-13 on third down, moving the chains in a relentless assault on the Ravens defense. Whether the target was Sammy Watkins (team-high 7 catches, 62 yards), Travis Kelce (6-87), or rookie running back Clyde Edwards-Helaire (5-70), Mahomes always had an answer. Players such as linebacker Matthew Judon or Tyus Bowser trudged back to the line of scrimmage after seeing Mahomes move the chains yet again.

You win third down, you usually win the game, Ravens defensive end Calais Campbell said. And today, they made plays. It seemed like every third down, they found a way to make a play. This game is a one-play battle over and over again until the game is over, and they got more than we did.

Late in the first half, with the Chiefs facing third-and-14, Marlon Humphrey came at Mahomes on a corner blitz. Mahomes casually retreated 10 yards or so behind the line of scrimmage and uncorked a perfect strike to Mecole Hardman, who had gotten behind everyone in the Ravens secondary, for a 49-yard touchdown and a 27-10 lead.

It was that kind of night for the Ravens defense against Mahomes, who appeared to be in complete command throughout.

2. The Ravens again steered away from their ground game early.

It might have been a moot point given that the Ravens were powerless to stop Mahomes, but the Ravens seemed to veer away from their running game early, a common characteristic in their few losses during the past couple of years.

Its not as if the running game wasnt working. The Ravens averaged 7.5 yards a carry overall, with 21 carries for 158 yards. Facing a Chiefs defense that had proved susceptible to the run early this year, the Ravens marched down the field on the opening drive of the game largely behind the running game, with six carries for 60 yards, including a 30-yarder by Jackson. But a pair of incompletions on second-and-3 and third-and-3 led to a short field goal, and over the remainder of the first half, the Ravens ran the ball on three of 15 offensive plays.

One series that bears more scrutiny occurred early in the second quarter after the Ravens forced the first punt of the game from the Chiefs. After taking over at their own 27-yard line, the Ravens threw three straight incompletions and punted the ball right back to the Chiefs.

Last year, Harbaugh stressed that possessions mattered when you face Mahomes and the Chiefs, but the Ravens, especially early, had too many possessions where they accomplished too little, especially through the air.

3. The much-discussed downfield passing game was nowhere to be found.

Jackson has stressed that one of his points of emphasis this offseason was the deep passing game, and coupled with a healthy Marquise Brown, the Ravens downfield passing game figured to be a bigger part of the offense. That wasnt the case against the Chiefs, and hasnt really been the case much this season at all.

Whether thats because the pass rush is getting to Jackson before such plays can develop, or whether the Ravens have opted to call things differently, that deep passing game for the most part has not materialized.

In the first half against the Chiefs, Jackson averaged less than 3 yards per attempt, going 7-for-15 for 35 yards. He finished 15-for-27 for 97 yards, with the longest pass play going for 19 yards to running back J.K. Dobbins. No wide receiver had a catch longer than 8 yards.

4. Devin Duvernay gave the Ravens a spark.

Despite being badly outplayed in the first half, the Ravens remained within striking distance in part because of Devin Duvernay, the rookie wide receiver who scored on a 93-yard kickoff return touchdown in the second quarter.

Duvernay found a lane up the right sideline and went virtually untouched for the score, with Miles Boykin and Otaro Alaka among those sealing off Chiefs defenders en route to Duvernays first NFL touchdown.

The Ravens kick return team struggled last year, ranking 30th in the league with an average of 18.3 yards per return. The Ravens had no hesitation about handing the job to the rookie speedster Duvernay, and on a night with few other highlights, it was nice to see big-play ability from a young special teams player.

Of course, now that that return is on tape, teams are likely to just boot the ball into the end zone and take the touchback

5. The Ravens have to forget this loss quickly.

As disappointing as this loss is, every goal the Ravens have for this season is still in front of them. Granted, the Chiefs essentially hold a two-game lead over the Ravens now, since the Chiefs also win any tie based on their head-to-head win, but 13 games remain, and the Ravens need to make sure that the weight of this loss doesnt linger.

The Ravens visit the Washington Football Team (1-2) next week, then host the Cincinnati Bengals (0-2-1) and visit the Philadelphia Eagles (0-2-1). If the Ravens play to expectation, they should still be well positioned after that stretch, but win or lose against Kansas City, any talk about playoff seeding or home-field advantage was wildly premature.

This just in: The Pittsburgh Steelers are 3-0, have flashed a tenacious defense and are not going to hand the AFC North to the Ravens without a fight.

Its a long season.

Photo Credit: Kenya Allen/PressBox

View post:
Five Takeaways From The Ravens' 34-20 Loss To The Chiefs - Press Box

GEMMA Collins stuns in a glamorous pink gown after losing an incredible three stone.

The 39-year-old Towie star oozed elegance in her latest Instagram snap as she modelled items from her Boutique range.

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Gemma told fans to "STAY FABULOUS" alongside the snap and it soon attracted thousands of likes and comments.

One fan said: "You are looking stunning as ever wowwwww."

Another fan penned: "Loving the pose, looks much better!"

Gemma has been proudly showing off her three-stone weight loss to fans all summer.

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The incredible transformation hasn't been easy for the TV diva - who has turned to brutal diets, controversial "skinny jabs" and even a 5,000-a-week juice camp in a bid to shed the pounds.

Though Gemma - one of The Only Way Is Essex's best-loved stars - has always exuded confidence and body positivity no matter what her size, she's made no secret of her "nightmare" battle with food.

She has also courageously opened up about her struggle with polycystic ovary syndrome (PCOS), a hormonal condition that made it difficult for her to lose weight after her "very slim" twenties.

In June, The GC admitted to her two million Instagram followers that bullies have "taunted" her over the years, while companies have callously said she was "too fat to promote my brand".

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In 2011, Gemma joined The Only Way Is Essex after Julie Childs, mother of Gemma's school friend and Towie co-star Amy Childs, told producers about the then-used car saleswoman.

She was first introduced to viewers as a potential love interest for castmate Mick Norcross, but she quickly became a leading lady.

Keen to feel as confident as possible on the show at the time, she shed three stone at a weight loss bootcamp that same year, sticking solely to healthy foods and a very strict exercise regime, before showing off her slimmer figure (and dramatic brunette hair transformation) on the show.

However, that year she once more turned to food and, at her heaviest, tipped the scales at 21st.

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Ive done every diet out there, theres nothing I havent done," she previously told Good Morning Britain.

I was obsessed with food. And life revolved around food and eating. There was no brain space in my head for me not to think about food, it was a living nightmare.

Gemma also entered a 5,000-a-week juice camp in Portugal.

The star lived on fruit drinks during a month-long stint at a special retreat, and was weaned off her "addiction" to fatty foods.

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That same year Gemma tried hypnotherapy to shed more weight and revealed she had been hypnotised into believing she had a gastric band in a bid to stay slim.

According toCloser, she told Now! Magazine at the time: "I've gone from a size 22 to an 18. I had a bit of 3D lipo and saw a hypnotist called Robert Hisee, who put a hypno gastric band in me!

"Now I have four mouthfuls of food and I can't eat any more. I feel like I can't breathe I'm so full."

She could have opted for a gastric band but ruled it out.

Speaking to The Sun, Gemma said: Im not saying Ill get to a size 10 but I do need to lose weight.For my health I wouldnt be bigger than I am now. I refuse to have a gastric band as easy as it would be.

Last year,Sun Online revealed the star was on a new weight loss plan with 'skinny jabs', which are injections that act as an appetite suppressant.

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DAUGHTER DAYVogue Williams got induced week before Gigi was due as she felt 'horrendous'

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Although Gemma has already shifted a few stone, her weight loss journey might not be over yet - as her sights are set on shedding more.

She said: "I'd be really happy if I lost six stone as that would bring me down to 12 stone and a size 16."

But for the moment, The GC is feeling healthier than ever. And as she recently told her fans: "Your health is your wealth."

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Gemma Collins looks slimmer than ever in a glamorous pink gown after three-stone weight loss - The Irish Sun

Bulking involves consuming excess calories to build muscle. Bodybuilders commonly use bulking as a way to increase their muscle mass before competitions.

Below, we explore bulking, and how to do it safely, in detail. We also review the risks.

Bulking refers to the muscle-building phase of a traditional bodybuilding routine. It involves creating a calorie surplus to support muscle growth.

There are two main phases of the bodybuilding cycle: bulking and cutting.

During a bulking phase, bodybuilders typically consume additional carbohydrates and protein to maintain a calorie surplus.

The goal is to use these additional calories to build muscle. A person must strength train during a bulking phase to stimulate muscle growth. Bulking increases muscle mass and body fat.

Cutting involves entering a calorie deficit to lose any additional body fat from the bulking phase. Strength training is also essential during the cutting phase to minimize muscle loss.

Some people also include a maintenance phase in their bodybuilding cycle. This involves consuming enough calories to maintain the same body composition.

The goal of a bulking phase is to consume more calories than the body needs to maintain its current size.

The number of calories someone needs depends on various factors, including age, sex, and physical activity levels.

For example, a physically active man aged 1830 requires at least 2,400 calories per day.

There is not enough research on bulking to determine the number of additional calories to aim for, and this may just vary from person to person.

Genetic factors that influence metabolism will also help determine a persons target number of daily calories.

However, one 2015 review of the scientific literature found that male competitive bodybuilders typically consume 2,3905,736 calories per day.

There is a lack of evidence about the most beneficial type of diet during a bulking phase. However, increasing carbohydrate and protein intake is a common strategy.

A 2014 review found that increasing protein intake may be beneficial. It concluded that consuming more than 2.2 grams (g) of protein per kilogram (kg) of body weight per day could improve body composition.

Some bodybuilders reduce fat intake during the bulking phase.

The results of a 2019 study suggest that successful bodybuilders tend to consume around 0.6 g of fat per kg or 1.3 g per pound of body weight per day.

The goal of bulking is to maintain a calorie surplus in order to build muscle. However, it is still essential to maintain a healthful diet.

Some people may be tempted to increase calorie intake with highly processed foods and snacks, but an unhealthful diet has the same consequences during bulking as at any other time.

People who bulk may develop poor nutritional habits, which can increase the risk of health problems over time.

Specifically, poor nutrition increases the risk of:

Also, bulking typically leads to an increase in body fat. Noticing this may cause a person to stop bulking before they see the benefits.

In some cases, people find it hard to move from a bulking to a cutting phase. Because bulking increases the appetite, switching to a calorie-restricted diet may be uncomfortable.

A bulking phase may help a person increase their muscle mass.

People new to strength training rarely require bulking to build muscle, as they typically build muscle quickly.

However, more experienced bodybuilders require additional calories to achieve this effect.

A person should eat a typical, healthful diet while bulking.

Still, during the bulking phase, people tend to consume more carbohydrates. Healthful carbohydrates include:

Healthful sources of protein include:

Some people also take supplements while bodybuilding. For example, protein powder provides one way to increase daily protein intake with fewer calories.

Caffeine and creatine are other supplements that may improve muscle performance. These are also ergogenic, meaning that they enhance energy production.

Avoid foods that provide more calories but little nutrition. Consuming large amounts of these foods will increase excess body fat during bulking and may even interfere with performance.

Try to avoid:

Bulking is a phase in the bodybuilding cycle that involves consuming excess calories to build muscle. People tend to consume additional protein and carbohydrates in this phase.

Afterward, a person tends to enter a cutting phase to burn the excess fat that builds up during a bulk.

During bulking, avoid foods that are high in calories but provide little nutrition, because these foods can still have negative health consequences and may interfere with training.

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Bulking: Definition, how to, and safety - Medical News Today

Studies have found, for example, that overweight adults lose more weight and have greater improvements in their cardiovascular risk factors when they eat a large breakfast, a modest lunch and a light dinner, compared to when they eat a small breakfast and a big dinner.

It could be that the benefits of time-restricted eating are smaller than we thought, or that you just get better results when you eat earlier in the day, said Courtney Peterson, a researcher at the University of Alabama at Birmingham who studies intermittent fasting and who was not involved in the new study. The jury is still out.

Many cultures around the world practice fasting for religious or spiritual reasons. But fasting became popular for health reasons after small studies suggested it promotes longevity and a wide range of metabolic benefits, such as improved cholesterol profiles and reductions in insulin resistance. Some of the other common forms of intermittent fasting are alternate day fasting, in which followers eat no more than 500 calories every other day, and the 5:2 diet, which entails eating normally for five days a week and fasting for two.

Many people, however, have trouble going an entire day with little or no food. Krista Varady, a professor of nutrition at the University of Illinois, Chicago, has found in her research that people lose weight more slowly with time-restricted eating than other forms of fasting but that it is generally the easiest form of fasting to adopt. People tend to eat 300 to 500 calories fewer per day when they restrict themselves to an eight-hour window, said Dr. Varady, who was not involved in the new research.

The best part is there are no limitations during the window, she said. There is no carb or calorie counting, and people dont have to switch out all the food in their pantries.

Dr. Varady said she is planning to start a yearlong study of time-restricted eating in the near future. I find it fascinating that this diet has become so popular and there are so few studies, she said.

Dr. Weiss got interested in time-restricted eating after learning about research that showed that mice provided round-the-clock access to high-fat, high-sugar foods got fat and sick, while mice that ate the same foods in an eight-hour daily window were protected against obesity and metabolic disease. In his own experience, Dr. Weiss found that skipping breakfast and eating between noon and 8 p.m. was not very difficult.

Read more:
A Potential Downside of Intermittent Fasting - The New York Times

Burning fat is the key to slimming down, getting healthy and achieving fitness goals. Its important not only to ensure that our bodies carry less fat externally, but also to minimise the visceral fat. This is the fat that builds up around key organs in the body, such as the heart, and can cause life-threatening conditions.

For many people, burning of fat is a challenge. It takes time, commitment, and discipline. But there are a number of things you can do to burn fat faster and stay healthy and safe. Its important not to crash diet or

1. Take up strength training

Strength training builds lean muscle mass quicker than any other kind of exercise. This is because it requires your muscles to contract against varying degrees of resistance, which builds up their strength. Strength training usually consists of weightlifting on a regular basis to increase the strength of muscles over time.

This kind of exercise has myriad health benefits and is particularly effective in burning fat. One study shows that strength training combined with aerobic exercise over a three-month training period reduces body fat much faster than just aerobic exercise.

You dont have to immediately lift weights to get benefits from resistance training. There are various pieces of gym equipment that also work to build lean muscle, or you can do bodyweight exercises.

2. Eat a diet rich in protein

Diets with more protein in them make it easier to burn fat. This is partly because they help to supress the appetite. High-quality protein should be incorporated into your diet, and carbs cut right down. Studies show that this kind of diet can help to build lean muscle mass and boost your metabolism while youre losing weight.

The kinds of protein-rich foods you should include in your diet are eggs, seafood, dairy products, legumes and lean meat. Stay away from too much red meat as this can adversely affect your cholesterol levels. Instead get more protein from supplements or from vegetables and dairy.

3. Get enough sleep on a regular basis

If youre not sleeping consistently well, this can impede weight loss. There are various scientific studies linking weight loss and sleep patterns. One that monitored around 70,000 women found that those show sleep for five hours or less on a regular basis are far more likely to gain weight. The optimum amount of sleep is at least seven hours every night.

Poor sleep can contribute to the hormones in our body that regulate appetite, which mean people eat more and are at a higher risk of being overweight or obese. To improve your chances of getting a decent amount of sleep, cut down on caffeine and try leaving your phone or tablet in another room. Cutting down on electrical devices can help the quality and quantity of your sleep.

4. Include healthy fats into your diet

Many people still find this a sticking point as it seems counterintuitive but eating more of the right kinds of fats can help you to lose weight. This is because fats take longer to digest and therefore increase feelings of fullness.

Research shows that a Mediterranean style diet is good for curbing the appetite and helping people lose weight. This diet is rich in olive oil, oily fish and nuts, all of which help people to eat less and maintain a lower weight.

You do need to cut out trans fats, however. These are the bad fats, and demonstrably add to belly fat and waistline. Healthy fats include nuts, seeds, avocados and coconut oil. However, all fats are still high in calories so you must moderate the amount you consume even of the healthy fats.

5. Take high-quality fat burning supplements

Fat burning supplements can help to lose weight faster, but you must always make sure you consume high-quality fat burners made with natural ingredients. They should be taken as part of a healthy, balanced diet that is higher in quality protein and lower in carbs. They should also be taken by people who are exercising regularly to have the greatest impact.

Supplements should not be seen as the solution to losing weight, but as part of a consistent plan that includes exercise and a balanced diet.

6. Swap your drink choices

Drinks that contain sugar are easy to ingest without thinking. Fruit juice, squashes and carbonated drinks are generally loaded with sugar and give very little nutritional benefit. Similarly, alcohol is full of sugar and can encourage you to ditch the diet and overeat.

Limiting sugary drinks and alcoholic drinks will help to minimise body fat. Swap them for plenty of water or unsweetened tea. Studies show that there can be a weight loss benefit to drinking half a litre of water before meals, so that could be worth including in your daily routine too.

7. Do more cardio

Aerobic or cardiac exercise covers any activity that specifically targets the lungs and heart. Building in regular cardio to your daily life is one of the best ways to increase weight loss and fat burning.

As stipulated earlier, it should be combined with resistance exercises for maximum effect. Studies show that cardio can decrease belly fat and overall body fat while helping to increase muscle mass. Most research supports up to 300 minutes of moderate to vigorous cardio every week, which breaks down to between 20 and 40 minutes every day. Examples of ideal cardio activities include cycling, walking, running, and swimming.

These are just some steps can take to help you burn fat, lose weight and build lean muscle mass. All of these things will help you along your way and increase the chances of reaching your goals, and they will also improve your overall physical and mental health.

If youre just starting out on your fat burning journey, take it slowly and incorporate more steps as time goes by. This should be about incorporating good habits for life, so it pays to do so gradually and thoroughly. We should all be aiming for a long-term healthy lifestyle rather than just a quick fix.

Every minor change you make to your everyday lifestyle can really add up and benefit you overall. Above all, ensure your diet is nutritious and balanced and that you are including appropriate supplements to get everything you need to feel and look as healthy as possible.

Original post:
Top 10 Supplement Reviews on 7 ways to burn fat as fast as possible while staying healthy - SWNS Stories

TipRanks

When it comes to the markets wild swings, is the glass half empty or half full? Oppenheimers chief investment strategist John Stoltzfus is taking the latter view.Despite the volatility that has ruled the market over the last few weeks, Stoltzfus actually likes what hes witnessing in both the market and the economy. In particular, he points to U.S. companies that have been outperforming most other markets around the world as exciting plays, with the innovation in the U.S. reflecting a key component of his bullish thesis.The U.S. is outperforming most of the markets around the world whether its developed markets or emerging markets... Weve taken out the froth that had come into the market in certain [mega cap] names. It may be a good opportunity to pick up some really good, high quality growth stories that are on sale right now, Stoltzfus noted.Additionally, the strategist believes the S&P 500 could climb back to its September 2 high point, based on improving economic data. The approval of a COVID-19 vaccine as well as an election outcome that is friendly to the domestic economy, business, job growth and the taxpayer could also push the index higher.Turning Stoltzfus outlook into tangible recommendations, Oppenheimer analysts are pounding the table on two stocks, with these pros seeing over 100% upside potential in store. Running the tickers through TipRanks database, we wanted to find out exactly what makes them so compelling.Brickell Biotech (BBI)Focused on the development of innovative and differentiated therapeutics for the treatment of skin diseases, Brickell Biotech wants to improve the lives of patients everywhere. Given the potential of the company's lead candidate and its $0.82 share price, Oppenheimer thinks that now is the time to pull the trigger.Sofpironium bromide (SB), a prescription treatment for axillary hyperhidrosis (AH, or excessive underarm sweating), is entering U.S. Phase 3 trials. This program will consist of two identical six-week studies, and will evaluate its ability to improve the condition per the objective (gravimetric sweat production) and subjective (HDSM-Ax) co-primary endpoints. Each is expected to last 12 months, and the first will kick off next quarter.Roughly 10 million people in the U.S. suffer from AH, with this condition interfering with daily social and professional activities. Currently, only 2.3 million receive prescription treatment, and some resort to invasive or permanent interventions like Botox, MiraDry or surgery.Oppenheimers Leland Gershell argues that more conservative approaches could be used to meet these medical needs. He also believes the recent entry of Eli Lillys competing product, Qbrexza, represents a significant step forward. That said, theres room for improvement with this anti-cholinergic approach.Looking at a U.S. Phase 2b trial, the highest dose of BBI's SB gel (15%) demonstrated 46% greater sweat reduction per gravimetric analysis compared to the placebo, with significant reductions in a validated patient-reported outcome instrument seen at all doses. Based on the trial data, efficacy is over 50% better than Qbrexza per label, despite higher baseline severity. In addition, their safety profiles were relatively similar.It should be noted that BBI will market the drug to U.S. dermatologists through a specialty salesforce of 120 representatives. According to Gershells estimates, uptake by 110,000 patients per year (just 5% of the currently treated AH population) translates to $200 million in gross sales. The analyst adds that patent issuance could extend market exclusivity to 2040.Adding to the good news, on September 25, BBI announced that Kaken Pharmaceutical, its development partner, got the green light to manufacture SB in Japan for the treatment of AH. Japan is the first country to approve the candidate, with the launch expected later this year.To sum it all up, Gershell stated, By virtue of its efficacy, tolerability, and antiperspirant-like application, we believe SB offers an attractive profile in a market that offers much room for improved solutions. We encourage risk-tolerant investors to build a position ahead of upcoming newsflow.To this end, Gershell rates BBI an Outperform (i.e. Buy) along with a $5 price target. This target conveys the analysts confidence in BBI's ability to surge 502% from current levels. (To watch Gershells track record, click here)Looking at the consensus breakdown, 2 Buys and no Holds or Sells have been published in the last three months. As a result, BBI gets a Moderate Buy consensus rating. The $5 average price target is identical to Gershells. (See BBI stock analysis on TipRanks)Aldeyra Therapeutics (ALDX)As for Oppenheimers other pick, Aldeyra Therapeutics works to bring new treatment options for immune-related diseases to market. Based on the solid progress of its pipeline, the firm has high hopes for this healthcare name.Representing Oppenheimer, analyst Justin Kim points out that he came away from a recent conversation with the CEO even more confident in ALDXs long-term growth prospects. Pivotal studies on reactive aldehyde species (RASP) are slated for Q4 2020, evaluating the action of reproxalap, Aldeyra's lead therapy designed to clamp down on overactive inflammation, on tear levels of RASP over a period ranging from 1-2 days to 28 days. Based on Phase 2a results, we are confident in the ability to replicate results in Q4 2020, Kim stated.Given the potential of dry eye disease (DED) in the near-term, the analyst expects significant investor focus to land on clinical trial execution (Phase 3 RASP studies and safety study), which would support a potential NDA filing by the end of 2021, in Kims opinion. Despite some volatility in the shares, we see a solid setup emerging as the company initiates its Phase 3 RASP studies in dry eye disease (DED), he said.Speaking to the potential of RASP as an accepted dry eye endpoint, ALDX has experienced a watershed moment, with it facilitating an expedited path to registration (from traditional sign endpoints) and greater likelihood of clinical trial success, based on reproxalap's mechanism of action (MoA) as a RASP-trap, according to Kim.He added, Moreover, agreement on RASP could have broader implications for a commercial launch in dry eye, a market that we believe will see segmentation as more therapies with targeted MoAs become incorporated into the armamentarium.We continue to be impressed by the progress in achieving a potential concurrent filing for dry eye and allergic conjunctivitis (AC), appreciating the importance of a differentiated dry eye agent with action also in AC. As the dry eye therapeutic landscape increases its options, we expect greater segmentation of the heterogeneous patient population potentially beginning with reproxalap's positioning in allergic dry eye, the analyst concluded. For the rest of 2020, focus is likely to stay on Phase 3 study designs (assay work/development), execution and the potential readout in DED, which could set the stage for a commercial launch in DED and AC in 2022.If that wasnt enough, based on the broader pipeline of candidates targeting PVR, inflammatory conditions and COVID-19, Kim sees a rich environment of catalysts for the shares over the coming 12-18 months.It should come as no surprise, then, that Kim stayed with the bulls. To this end, he kept an Outperform rating and $15 price target on the stock. Investors could be pocketing a gain of 110%, should this target be met in the twelve months ahead. (To watch Kims track record, click here)What does the rest of the Street have to say? Only Buy ratings, 2 to be exact, have been issued in the last three months. So, the consensus rating is a Moderate Buy. In addition, the $23.50 average price target suggests 227% upside potential from current levels. (See ALDX stock analysis on TipRanks)To find good ideas for stocks trading at attractive valuations, visit TipRanks Best Stocks to Buy, a newly launched tool that unites all of TipRanks equity insights.Disclaimer: The opinions expressed in this article are solely those of the featured analysts. The content is intended to be used for informational purposes only. It is very important to do your own analysis before making any investment.

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UK's Johnson says he is fit as a butcher's dog after losing weight - Yahoo Finance