During lockdown weight gain is perhaps inevitable, and not necessarily the end of the world. But if you want to lose weight or at least not put on too much extra weight there is one thing you can do that is almost certain to help. It is very obvious when you think about it, and arguably not that easy, but it will give positive results, and perhaps it might not have occurred to you before.

So, you want to know how to avoid isolation weight gain at home? There is one item in a lot of people's diets that could be easily cut and would result in losing weight faster. You guessed it: alcohol, booze, and the drink. No one needs a lecture about why alcohol is bad for your health but I think a lot of you don't realise how consuming alcohol effects your diet and your weight loss. Or your weight gain, more accurately.

If Google Trends is anything to go by, everyone seems to be having more booze than usual now that we are in full lockdown. And in the case of the UK in particular, that is saying something.

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Let's get one thing out of the way right at the beginning: the best way to lose weight is not to exercise more, but to eat less. Especially now that we have to stay indoors almost all the time, eating the same amount of food as we used to will result in us putting on weight. Cutting back on calories of any sort will help you in your weight loss battle. No news there.

There are a lot of misconceptions about alcohol and as I mentioned above, I'm not here to lecture anyone about just how bad it is to consume alcoholic beverages. Sure, some types of alcohols contain certain micronutrients (like minerals) that can be beneficial for health, but this doesn't outweigh the negative effects of these drinks.

One very important thing to realise about alcohol is that it is basically pure carbohydrate. Carbs are one of the three main macronutrients your body needs to function; the other two are lipids (fats) and protein. This doesn't mean your body needs alcohol to function, on the contrary. Drinking alcohol adds nothing to your diet, alcohol calories are just 'empty calories'.

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Just how many calories, though? There are a few options that are considered 'low-calorie' drinks, like vodka and diet coke. Although diet coke can be considered free of calories (still pretty bad in every way) a double shot (50 ml) of vodka contains over 100 calories. You would have to run 10 minutes to burn off those calories and that is just one drink.

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How about beer? A small bottle (12 oz/355 ml) of Goose Island IPA is 208 calories, twice as much as what's in a double shot vodka plus diet coke combo. And whoever has only one small bottle of beer when they drink? That's right, no one.

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Maybe wine? A bottle (750 ml) of Cabernet Sauvignon is just under 600 calories, meaning that two medium glasses (approx. 175 ml) contain around 250-300 calories.

We used the Drinkaware Unit and Calorie Calculator to calculate the below numbers.

For the rest, we used MyfitnessPal's database and the manufacturers websites.

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The best idea, of course, is to keep your alcohol consumption to the minimum. As I mentioned in the 'how to lose weight at home' article, being mindful about your diet and food/drink intake can help. Before you pour yourself another drink, ask yourself: do I want another drink? Am I bored? Is there another task I'm putting off by drinking?

Admittedly, on some occasions, especially during social gatherings, it is pretty challenging to get out of drinking at least some alcohol. When everyone is having beers and wines around you, the social pressure on you to have one too could be immense. Even in these cases, there are ways to reduce consumption.

If you are a wine drinker, have a soda spritzer instead of just a glass of wine. You would still get the sensation of having a wine in a wine glass, but you also drink plenty of water, which dilutes the alcohol and makes it easier for your body to digest it more efficiantly.

If you are more of a beer drinker, see if there are any low calorie/alcohol-free beers in stock. A bottle of alcohol-free Holstein is only 8 calories (!) and there are plenty of low-cal options out there, especially if you live in the US.

And in any case, if you drink a glass of water after you had a drink, your stomach will fill up sooner and you will feel fuller sooner, making you less likely to drink too much alcohol. It also helps with hangovers, too.

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How to lose weight in lockdown: one thing has GOT to go from your diet or at least be reduced. Here's all you need to know - T3

Throughout his life, Dexter Rentz Jr. had big dreams.

The Ocoee High School senior had dedicated his life to football and in the process made a name for himself at the school and in the community.

His talent on the field drew everyones eyes including the staff at the University of Louisville, where he was supposed to continue his football dream in the fall. Then, the unthinkable happened, and a community that loved him found itself in mourning.

Orlando Police Department officers responded to shots fired at 11:20 p.m. Saturday, April 25, in the area of Elese Street and Deerock Drive in the Carver Shores neighborhood.

When officers arrived, two vehicles were seen leaving one heading eastbound on Raleigh Street toward Columbia Street and the other going westbound.

Officers split up, and contact was made with one of the vehicles at Mable Butler (Avenue) and Columbia (Street) which is right up the road, OPD Sgt. Joe Capece said during a press conference Sunday, April 26. Inside that vehicle was a victim suffering from a gunshot wound.

Those officers provided first aid fire department met them there and that victim was transported to Orlando Regional Medical Center, where he was pronounced deceased, he said. That victim was 18-year-old Dexter Rentz (Jr.).

The other vehicle, which was heading west, was found to have not been a part of the incident, Capece said.

Three others who were in the vehicle with Rentz were also injured in the shooting. Two are dealing with non-life-threatening injuries. The fourth is in serious condition but is expected to survive.

Given the early evidence, OPD does not believe the shooting to be random though it is not known who the target was at this time, Capece said.

News of Rentzs death made the rounds through social media quickly. Coaches, players, fans and family took to Facebook and Twitter to praise Rentzs hardworking nature and passion for those things he loved.

I got the phone call today about some sad news about the loss of one of my (nine) guys that have signed on to play college football, said Ocoee assistant coach Henry Anderson in a Facebook post early Sunday morning. Not only (have) I lost a good kid but lost a brother.

As the day got longer, Ocoee head coach Aaron Sheppard did his best to grapple with the news, but no matter how hard he tried it just never happened, he said.

Its borderline unbelievable this is something you dont plan for or expect, Sheppard said. Its something you try to guard your kids from and you talk to them, but when an innocent person gets caught up in something that, its a tough deal. A loss like that? He was the heart and soul of the team.

Ocoee Athletic Director Bill Alderman said Sunday afternoon he already had heard from a number of people in the Ocoee High community asking about Rentz. The soon-to-be Ocoee graduate was a popular guy at the school, he said.

When Dexter entered any room at Ocoee High School, it lit up his smile, his charisma and everybody knew who he was, Alderman said. He came so far in life and had done so many things. Everybody is hurt.

Meanwhile, for some, finding the right words was almost impossible. For others, such as Ocoee teammate Lovie Jenkins who also signed on to play at Louisville it was about keeping it simple.

Forever I gotcha brotha, Jenkins said in a tweet.

The news spread outward, grabbing the attention of national sports figures, including basketball legend Shaquille ONeal, who told ESPN that he would be covering all funeral expenses for the family.

He was on his way, he really was, ONeal told ESPN. I dont know what it feels like to lose a son, but I know what it feels like to lose someone.

No one worked harder at everything they did in life quite like Rentz.

As a sophomore, he picked up a state-record five interceptions in a win against West Port, despite the fact he didnt normally play defensive back. He was only in to fill a spot left open because of injury.

From there, Rentzs stock rose, and its all because he put in the work, Sheppard said.

He literally prepared himself every day, Sheppard said. He gained 25 pounds from one year to the next to make sure he was recruitable. He did everything possible to clean himself up to make sure he was ready to go.

When asked what he thought separated him from others during an interview with the Observer at the start of the 2019 football season, Rentz gave an honest opinion that reflected Sheppards assessment.

What makes me such a talented football player is the work that I put in when no one else is watching, Rentz said in August 2019. I go home and do a few pushups, lift a little weight I do the extra.

By his senior season, Rentz had racked up both stats and more than 20 scholarship offers from Division I programs before ultimately choosing Louisville.

Rentzs hard-nosed determination to better himself didnt just garner him praise from colleges its also the thing his fellow teammates remember about him the most, said Ocoee senior Nick Wright, who was the teams starting quarterback.

He was a brother, thats really all he was, Wright said. The true definition of someone who took you in and made you feel at home at all times.

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Community mourns the loss of Ocoee's Dexter Rentz Jr. - West Orange Times & Windermere Observer

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From Bicycling

According to new research published in The BMJ, most diets lead to weight loss and lower blood pressure in the beginning, but those effects largely disappeared a year after the diets start.

Changing from a diet mindset into one focused more on long-term strategies can help extend these benefits for a significant amount of time.

When embarking on a weight loss journey, there are plenty of options when it comes to diets to follow, from Mediterranean and DASH approaches to keto and macro tracking. The biggest question: Which one should you follow? Recent research in The BMJ suggests it doesnt actually matter what diet you embrace, since most of them will provide resultsbut theres a catch.

Researchers compared 17 diets that were studied in 121 nutrition trials, totaling nearly 22,000 participants. They found that all diets had some effect on reducing weight and lowering blood pressure over the initial six months.

Low-carb and low-fat options had about the same modest results on weight, but the latter is slightly more beneficial in regards to blood pressure, the study noted. The diets with the most weight reduction were Atkins, DASH, and Zone, but none of the diets significantly improved levels of HDL (good) cholesterol.

The most notable conclusion, though, is that while most diets that changed macronutrient distributions showed some degree of weight loss and improvements in blood pressure at the six-month mark, those effects largely disappeared a year after the diets start.

Does this mean the takeaway here is that you shouldnt even give weight loss and blood pressure management a shot, since youll be back to square one anyway? Not at all, said Helen Truby, Ph.D., coauthor of an accompanying editorial on the study and director of nutrition and dietetics at Monash University in Australia.

Instead, she told Runners World, the message of this study should be that you could choose any popular diet and youll likely see results, but that after a certain period of timefor example, about six monthsthe focus should shift to weight maintenance.

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[Gravel! prepares you with everything you need to know to crush it, including the best gear, how to train, and much more!]

For instance, that might involve changing from a diet mindset into one focused more on long-term strategies, said Truby, particularly when it comes to nutrition. Considering that the Mediterranean model fared so well here, the researchers suggest that could be the eating plan with the most staying power in terms of maintaining weight loss and cardiovascular benefits.

National dietary guidelines in any country are failing to resonate with the public, Truby said, and this study shows that dietsand particularly those that have numerous restrictionsare less helpful in the long run than focusing on healthy eating basics like eating more vegetables, legumes, and whole grains, and limiting your amount of sugar, salt, and alcohol.

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Are Diets for Weight Loss Effective? Yes, But Theres a Catch - Yahoo Lifestyle

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From Women's Health

If the phrase "fiber in your diet" calls to mind images of your mom popping Metamucil tablets, we dont blame youfiber is basically the Golden Girls of the nutrient world. However, it's also an essential for weight loss.

Fiber is about as close to a magic weight loss ingredient as you can get, says Keri Gans, RD, author of The Small Change Diet. Unfortunately, most of us aren't getting enough of it, she says. Here's everything to know about fiber intake for weight loss.

The average woman should be getting 25 grams of fiber per day, according to the 2015 to 2020 Dietary Guidelines. That's the amount in seven apples, or 12 cups of broccoli, or seven and a half cups of oatmeal. But we're going to take a wild guess that you're not eating that many apples.

Getting an adequate amount of that nutrient through whole foods (not fiber supplements, more on that later) keeps you fuller longer because fiber digests much slower than simple carbs. And the more full and satisfied you feel after eating healthy, fiber-filled foods, the less tempting those cookies in the break room will be after lunch, explains Gans.

Another bonus that comes with packing fiber into your diet is that healthy, weight-loss friendly foods, like fruits, veggies, and whole grains, are already full of the stuff, says Gans. So by aiming to meet your fiber quota, rather than counting calories, you'll likely end up making better food choices overall, she says.

Fiber is an essential nutrient for health, says Katie Hake, RDN, a nutritionist at Indiana University Health. "Fiber can help to reduce cholesterol, which helps prevent heart disease. It can also help control blood sugar by slowing down the breakdown of food, particularly for those who live with diabetes," she says.

On top of that, this essential part of your diet keeps your digestive system trucking along, so you won't be bloated or constipated. (*Insert poop emoji here.*) How exactly does fiber do that? It depends on the kind you're consuming.

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There are three kinds of fiber: soluble, insoluble, and fermented. The first two aid digestion, but each type has a different role. "Soluble fiber, from oats, nuts, and seeds, acts as a broom to 'sweep' things along," says Hake. Insoluble fiber, from things like cabbage, brown rice, and some dark leafy vegetables, on the other hand, promotes bowel movement by making your stool easier to pass. "[It's] non-digestible and adds bulk to the stool, which can aid in moving things along," says Hake.

Then, there's fermentable fiber, which you can get from foods like beans and garlic. "Fermentable" means the fiber holds an ability to promote growth of good bacteria in the gut, similar to probiotics, says Hake.

Since pounding half a dozen apples at the end of your day to meet your fiber goal isn't appetizing, the best strategy is to spread your servings out across all your meals and snacks for the day, says Gans.

"All of your meals should include at least eight grams of fiber," she says. To hit the 25 grams per day goal, snack on a medium pear or a half an avocado, which have about six grams of fiber each, says Gans.

To ramp up your fiber intake at each meal, start including oatmeal, which has four grams per cup, quinoa (five grams per cup), and barley (eight grams per 1/4 cup) into your menu. To up the ante even further, get friendly with fiber-filled mix-ins like chia seeds (10 grams per ounce), and chickpeas (about nine grams per 1/4 cup). Above all, remember that fiber is your friend.

If you need more ideas of high-fiber foods you can add to your daily diet, there are plenty of other options. Here's a list of foods you can try, according to Hake.

Lentils (7.8 g of fiber per half cup): "Lentils can be a great source of protein for lentil tacos, chili, or stuffed in cooked peppers," she says.

Black beans (7.7 grams of fiber per half cup, cooked): "These make a great base for all kinds of meals and add additional fiber," she says.

It is possible to have too much fiber, especially if you're incorporating supplements into your diet or if you consume in excess of the dietary guideline limit of 25 grams a day. If you've had too much, you'll feel it. "Consuming an excess of the dietary guidelines can cause gas, bloating, discomfort, nausea, and even constipation," says Hake.

Again, the best way to avoid going overboard is to avoid fiber supplements. (Tip: It's also better to get fiber from real foods because it encourages you to eat more nutritious options, which you might not if you rely on suppsnot ideal for weight loss.)

If you're just beginning to monitor and up your fiber intake, Hake suggests increasing gradually to allow your body time to adjust and minimize symptoms. Drinking plenty of water can also help reduce any likelihood of stomach aches from upping your daily fiber.

The bottom line: Fiber is a crucial nutrient for weight loss, and the average woman needs 25 grams per day, which can be spread out across your meals and snacks.

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Fiber Can Be A Game-Changer When It Comes To Weight LossBut You're Probably Not Eating Enough Of It - Yahoo Lifestyle

Lung cancer describes cells that have gone haywire. Reproducing at an uncontrollable speed, the cells form a cancerous tumour. One side effect is weight loss, but how do the two correlate?

Cancer Research UK testifies that "weight loss is common in people with cancer".

Although the weight loss can be associated with a loss of appetite, there are various factors that can lead to this side effect.

For instance, people may experience difficulty swallowing, suffer from malabsorption (not being able to absorb nutrients from food), or feeling and being sick.

According to Cancer Research UK, scientists currently think that cancer causes the immune system to release certain chemicals called cytokines into the blood that causes inflammation.

This is thought to contribute to the loss of fat and muscle in lung cancer patients.

Cachexia is more common in people with lung cancer, and the symptoms include:

Around 60 percent of people with lung cancer suffer from a loss of appetite and significant weight loss by the time they get diagnosed with the condition.

Losing more than five percent of your normal weight without dieting within a year is alarm bells in any doctor's ears.

Although this reduction may not seem significant, at that rate it could become a severe problem. And it's a likely indicator of cancer.

Other symptoms of lung cancer include:

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Lung cancer symptoms: The sign in your weight that could signal the deadly disease - Express

Trying to keep track of all the nutrients your body should be getting can be tough, but protein is an important one. According to research, not getting enough protein is correlated with physical weakness, anemia, lower immunity and more. And if youre on a weight loss journey, protein might just be your best friendhigh protein foods are more satiating, and consuming them regularly can result inan increase in both metabolism and energy.

If youre looking for a way to up your protein intake, one easy strategy is protein powder, which can help with weight loss and is a quick way to get extra nutrients in your diet. But is protein powder actually healthy? Weve got the answer to that and more, including what are the types of protein powder, what are the best protein shakes for weight loss, when should you drink them, and what you should keep in mind when choosing one. Heres what you need to know.

A few popular types of protein powders for weight loss are:

Related: Cake Batter Protein Shake

When youre shopping for protein powders, one of the most glaring differences youll notice between the different types is the distinction between complete and incomplete protein. In short, experts explainthat protein either contains all of the nine essential amino acids that the body needs to get from our diet (complete) or is missing one or more of them (incomplete).

In regards to protein, it really comes down to amino acid composition, explains Tyler Giles, the general manager of Oregon-based HealthWay Nutrition Center. Protein is made up of chains of amino acids and different protein sources will have their own amino acid profile. Protein is often graded by whether it contains all the amino acids that are essential (meaning our bodies cannot manufacture them and we must get them from our diet). Another common focus is a given proteins branched chain amino acid content. Our muscles are [composed] of approximately 40 percent branched-chain amino acids (BCAAs) and proteins rich in BCAA are valued for supporting muscle tissue.

Related: Treat Yourself to 10 Low-Carb, High-Protein Desserts

While your protein intake shouldnt consist of protein powder alone, if you opt for a protein powder thats made up of incomplete protein (like collagen, pea protein, and other common sources of vegan protein powder), its important to make sure you have additional incomplete protein sources during the day in order to get all of the amino acids (the American Society for Nutrition has a helpful chart on complementary sources of protein).

So, should you think of protein shakes as a meal replacement and drink them for breakfast, lunch, and dinner? Experts advise against that, even if your goal is weight loss. Instead, youll probably want to sip on them between meals, or consider replacing one meal with a protein shaketops.

Kait Richardson, a Florida-based nutritionist, emphasizes that the protein powder used in protein shakes are just supplements to add to your diet versus replacing an entire meal or food group. If youre trying to lose weight, you should be considering your diet as a whole versus one single supplement. If you do use a protein shake to replace a meal, you need to be conscious of balancing out nutrients. Giles specifically educates customers on including healthy fibers and fat, which will help stabilize your blood sugar and keep you feeling full.

Related:Keto Fat Bomb Recipes

All too often people are unwittingly consuming a sugary fruit smoothie spiked with protein, which is not ideal for weight loss, Giles adds. Keep the sugar in check and balance what sugar is present with protein, fats and fiber.

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There are numerous options when it comes to the liquid you mix protein powder with. Water is probably the most common and if youre monitoring your calories for weight loss, as water is a zero-calorie option. Other choices include milk, almond milk, soy milk and coconut water. When mixing your protein powder with liquid, using a shaker cup will be the best option. Simply add the recommended number of scoops of protein powder and fill with the amount of liquid instructed on the packaging. Screw on the lid and give it a quick shake; shaker cups help keep the protein powder from clumping and help keep each sip smooth.

Additionally, if you drink smoothies for breakfast or as a way to replenish fuel after a workout, you can put your protein powder into the blender before you mix up the smoothie. It can be helpful to put the powder near the blades so it gets fully mixed with your other ingredients and doesnt cake up on top.

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If youre looking to make it simpler and get some expert guidance, Michael Bires, founder and CEO ofNutritionFaktory.com, shares the top protein shakes he recommends to his customers and team of athletes.

[This protein is] cleanlow in fat, carbohydrates, sugar and calorieseasy to digest and [the] flavors are amazing, he says.

[This] protein is by far the best combination of texture and flavor that Ive found, explains Bires.

I have yet to find a pea protein that tastes great, but NOW Foods seems to offer the best value pea proteinand I do like that they dont have any artificial sweeteners, he says.

[It] tastes very good for a vegan protein, includes no artificial sweeteners, and includes probiotics and digestive enzymes for added benefits and absorption, Bires notes.

Zero carbs, zero sugar and works great for baking and various protein recipes, he says.

You may notice that this list doesnt include any ready-to-drink protein shakes. This is because, according to Bires,they are very unstable as once protein is liquified, it loses much of its usable protein. He adds that these drinks then sit in a warehouse and then a store, and by the time they reach the customer, the majority of usable protein is gone.

Ready to start your protein shake journey yet? We thought so. While youre at it, check out this recipe for creamy chocolate protein nice cream.

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Protein Powder For Weight Loss: What To Know, And How To Choose The Right One For You - Parade

By: Lifestyle Desk | New Delhi | Published: April 30, 2020 7:20:13 pm It is advisable that if you are not able to sleep well at night, you can try and catch some shuteye in the afternoon. (Source: Getty/Thinkstock)

Our schedule has almost entirely changed during the lockdown. Working from home, while we are able to save our commute hours, we are also sleeping late, and waking up at odd hours. This has, in a way, affected our health both mental and physical. A recent survey found that while adults are sleeping for longer hours, the quality of sleep has deteriorated.

Most people are also looking for ways and means to stay fit and healthy. Not able to go out, they are trying to keep their weight in check at home. But, science says that the weight of the body also depends on how much rest you give to it. Besides exercising, you need to eat right and clock in at least seven hours of sleep every night.

In lockdown, if your work permits, you can and must enjoy a siesta, after you are done with other chores. If you are thinking it will make you gain more weight, you are not really aware of the benefits. Experts say it can improve your metabolism.

A study published in Archives of Internal Medicine has found that those who are overweight, have approximately 16 minutes of less sleep every day, compared to those who have a regular body weight.

A Harvard Medical School study also found that people generally burn 10 per cent more calories when they sleep in the afternoon, than in the morning. Scientifically speaking, not getting enough sleep can affect the hunger hormone in the body, called ghrelin, which can make you binge-eat. This in turn can make you gain weight. It is, therefore, advisable that if you are not able to sleep well at night, you can try and catch some shuteye in the afternoon, so as to give some respite to your body.

ALSO READ |Rise in drinking alcohol during lockdown may spark health crisis, suggests research

Heres a summary of the benefits of sleeping in the afternoon:

* It makes you more focused and alert* You are able to finish your tasks in a more efficient manner* It can lower your stress* It can make you mentally sharper by allowing the brain to rest a little

Are you now beginning to consider it?after

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Can afternoon naps help with weight loss? - The Indian Express