Archive for the ‘How to Lose Weight Safely’ Category

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There are many reasons why someone may want to lose weight fast, such as a wedding or a beach holiday. However, it is important to take a healthy approach to weight loss and to avoid putting the pounds back on again after a fad diet.

The tactic is not without its pitfalls. The British Dietetic Association carried out a survey in 2004. A third of people questioned said they had ended up heavier than before they went on a diet. The BDA says that is probably because fad diets are so popular these days.

If it sounds too good to be true then it probably is. Be wary of diets that insist on avoiding whole groups of foods. Diets that tell you to eat only specific foods (like cabbage) are another sign of a fad diet. Be sceptical about claims that certain foods (such as grapefruit) have magical fat-burning qualities. You should also be careful about any diet that focuses on how good you will look rather than on how much more healthy you will be.

You can safely lose over 2lbs (1.3 kilos) a week at home with a healthy diet and lots of exercise, says dietician and weight loss counsellor Katherine Tallmadge.

In fact, having a goal like looking good at a wedding or reunion can be a great motivator, as long as you follow a weight loss plan that you can keep up after the special event. However, you need to plan ahead and allow enough time to make changes to your shape.

Losing weight is a simple concept: you need to burn more calories than you eat. The British Nutrition Foundation recommends a sensible weight loss of 1-2 lbs (approximately 0.5-1.0 kg) a week. This could mean cutting energy intake by about 500-1000 kcals a day. However, the actual reduction will depend on how much weight needs to be lost, how active the person is and whether they are male or female.

If you want to lose weight faster, you'll need to eat less and exercise more. Essentially, you need to eat no more than 1,050 to 1,200 calories per day (for important health reasons calorie intake should not be lower than this) and take one hour of exercise a day. On this type of plan, you can expect to lose 2-4 lbs (1.3-2.25 kg) in the first week, or more if you weigh over 18 stone (114 kg).

But the British Nutrition Foundation says there are advantages to not being over-ambitious about how much weight you lose. A measured approach is preferable it says because:

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Oct 16th, 2017 | Filed under How to Lose Weight Safely


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I'm too fat for my age and I'm just 15. Nobody talks to me or finds me attractive. What should I do to lose weight ASAP?

wikiHow Contributor

Losing weight quickly is dangerous and comes back quickly. You need to slowly change your habits and make small changes you can build on. Start by being more active; start walking every day and start adding in more and more jogging. Cut out sugary drinks and focus on adding in more veggies and lean proteins in your diet while whittling out processed/fried foods. Be kind to yourself and make the changes for your own happiness, not anything or anyone else.

Does this work for kids?

wikiHow Contributor

It could. However, what works for adults might not necessarily be healthy for kids. Search for "how to lose weight as a kid" -- it would be much better for you.

How can I lose weight if I'm too lazy to exercise?

wikiHow Contributor

Find an activity that doesn't feel like exercise, like playing at a park, riding a bike or gardening. Focus on controlling your diet to help with your weight loss.

Is it possible to lose 20 pounds in 2 weeks?

wikiHow Contributor

Yes, but it is extremely bad for you, and will have a negative impact on you in the long term. Remember, pace yourself.

Does biking help to reduce weight?

wikiHow Contributor

Yes, any exercise helps if you do it regularly.

Should I stop snacking between meals?

wikiHow Contributor

Snacking is actually good for your metabolism. Eating 3 specific meals per day, without any snacks makes your body think that it's starving. Try eating more snacks throughout the day vs. big meals. Try to also lean towards healthy snacks such as fruits, veggies, and nuts.

How can I lose weight of I'm craving food every second?

Ana Smith

Plan multiple small meals throughout the day, instead of three main meals. It will satisfy your cravings for food, while still helping you lose weight (as long as the meals are healthy).

What if you love sweets? Can you still lose weight?

wikiHow Contributor

All things should be in moderation. You can still have some sweets, but you need to limit the amount. One or two sweet treats a day might be okay if you're otherwise eating healthy.

Should I starve to lose weight?

Ana Smith

No, not at all. This is highly detrimental to your health, and can cause a lot of problems along the way (in addition to actually making it harder to lose weight). It is better to talk to a nutritionist or a doctor who can set up a healthy and sensible diet plan for you.

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5 Ways to Lose Weight Safely - wikiHow

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Oct 15th, 2017 | Filed under How to Lose Weight Safely

In our society, weight is an issue that's fraught with all kinds of complicated stigma and sensitivity. So its understandable that you may not exactly be pumped to have to get weighed at the doctors office. Instagram user Mariah Herrera knows the feeling. But she spotted a sign next to the scale at her doctors office and it made her feel better about the experience.

"This scale will only tell you the numerical value of your gravitational pull," the note read. "It will not tell you how beautiful you are, how much your friends and family love you, or how amazing you are!!" It clearly hit home for Herrera, but it also brings up a crucial issue when it comes to your health care: Whether you're recovering from an eating disorder or you simply feel judged, there are many reasons why being weighed by your doctor is an unpleasant experience. But it doesn't have to beand, in most cases, you don't need to be weighed at all.

Your weight is just one part of a standard overall health assessment, which also includes your blood pressure, temperature, and heart rate, David Cutler, M.D., a family medicine physician at Providence Saint Johns Health Center in Santa Monica, California, tells SELF. So, along with those other measures of your health, changes in weight may be used to help diagnose or keep track of an issue.

However, it's more necessary for some patients than others. For example, if a patient develops high blood pressure and is gaining weight, their doctor may recommend that they try to lose weight to improve their health condition, he explains. On the flip side, a patient who is losing weight may be suffering from a viral infection, gastroenteritis, an overactive thyroid, or a number of other health conditions that might not seem apparent to them.

As Randall Wexler, M.D., M.P.H., a family medicine physician at the Ohio State University Wexner Medical Center, tells SELF, keeping track of weight is especially important for patients who have diabetes, high blood pressure, and heart disease. So, if you have one of those health conditions, you may have trouble avoiding the scale.

In addition, doctors use weight to figure out the right dosage of certain medications, including blood thinners. The number on the scale can also help your doctor know if youre negatively impacted by a new medicationit could make you gain or lose weight, and it would be tough for your doctor to know if they havent been tracking your weight, Dr. Cutler says.

That said, you certainly don't need to be weighed in every single situation or at every single office visit. If youre seeing your doctor because of the flu, for instance, youre probably OK to skip the scale, as womens health expert Jennifer Wider, M.D., tells SELF. And even if your doctor really does need to weigh you, there are ways to make the experience more comfortable.

For example, its perfectly fine to tell the nurse that youd rather step on the scale backwards so that you dont have to see the number, Dr. Cutler says. You can also ask the nurse not to announce your weight so that you dont have to hear it. And, if you're worried that your weight is going to be focused on during a particular visit, Dr. Cutler says you can also tell your doctor something along the lines of, I know Im overweight, but Id rather talk about this cough that I have during this visit.

And, of course, if you're not comfortable talking about your weight with your doctor, that's usually a sign that you might want to find a new one. If you feel embarrassed or weight-shamed with your health care provider, it is time to find one that you feel more comfortable with," Dr. Wider says. "The doctor should be a person you can confide in safely without feeling judged.

Above all, know this: Your doctor is trying to use your weight as one diagnostic tool in their toolbox and nothing more. This is a piece of information that were trying to use to make you [feel] better, Dr. Cutler says. How could one number possibly capture how awesome you are, anyway?


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Sep 7th, 2017 | Filed under How to Lose Weight Safely

There are a slew of DNA diets on the market, all claiming to aid weight loss by understanding our genetic make-up. Launching this month is the What IF Plan, the first of its kind to couple DNA testing with Intermittent Fasting.

For those in the dark, Intermittent Fasting (IF) is the umbrella term for time-restricted, Whole Day or Alternate Day Fasting. Time-restricted fasting is a schedule of eating that focuses on when you eat, rather than the what (the DNA tests take care of that part), fasting from anywhere between 14-16 (even up to 20) hours, reducing the time frame in which you eat your meals. Alternate Day Fasting (or ADF) and Whole Day Fasting refer to the calorie-restricted kinds, heavily reducing your calorie intake to keep your body in a fasted state.

Here's everything you need to know:

Can our DNA tell us how to diet and exercise?

Created by genetic nutritionist Kate Llewellyn-Waters MSc who works with clients worldwide, The What IF Plan is a unique, bespoke programme that aims to help you achieve your weight- and fat-loss goals safely. Having spent the last few years researching the proven scientific versions of Intermittent Fasting (i.e. time-restricted) and Alternate-Day Fasting (calorie-restricted) and using her vast background of nutrigenetics and nutrigenomics, this is the first personalised IF plan based on an individuals unique genetic results.

According to Llewellyn-Waters, such personalised tests are the future as they complement an individual's unique genetic profile. Potentially, this may enhance the overall health of the individual and additionally, at population level, help to prevent conditions such as obesity, cardiovascular disease, Type 2 diabetes and cancer.

The theory is that essentially, by extending your overnight fast your body is forced to burn stored fat for energy. Our bodies spend so much time digesting that they can end up getting less time to spend on other important housework. Being in a fasted state maximises our health potential. On top of that, IF helps you achieve the physique you want and maintain it effortlessly, without feeling restricted. Any hunger pangs quickly subside as the hunger hormone, ghrelin, realigns, stored fat gets burned (it takes about eight hours for your body to break down glycogen stores and then switch to using stored fat as fuel) and energy levels rise. Specific genes, such as SIRT3, responsible for cell protection and repair, also switch on. In the long term, it is said to be cancer protective; lowers cholesterol; reduces inflammation, free-radical damage and insulin resistance; boosts cognitive function and longevity.

Knowing the foods that your body is actually meant to be eating, specific for its own individual needs coupled with the best times to eat could be the key to unlocking its potential. After all, not everyone is meant to be Paleo, vegan, HCLF (High Carb/Low Fat) or Keto (high fat and zero carbs). And as our genes are fixed at conception, if you carry the gene for obesity or caffeine sensitivity, for example, you always will but through the right lifestyle choices you can switch those genes on or off.

And if youre trying to shift unwanted pounds, the type of exercise you opt for is also crucial. Certain genotypes have to slog it out with high-intensity workouts to break down body fat, while others (smiling smugly) require only low to moderate intensity and get the bulk of their weight loss from a good diet. Wouldnt it be great to know biologically what works for you before applying a scatter-gun approach to health and fitness, so youre working with your body rather than against it?

A DNA-test kit is sent to you in the post, consisting of an easy-to-follow saliva swab, which you post back to them. Three weeks later you receive a detailed report, listing your key genes for weight management, your response to each and then the best diet and exercise plan (mainly resistance training). A comprehensive individual list of foods is included, as well as some recipes to get you started. All three phases focus on the foods you need individually while being aware of any genetic sensitivities (to carbs, fats, lactose etc) and eating behaviour.

The best diet type for you; your sensitivity to carbs and saturated fat, detoxification ability, anti-oxidant requirement, vitamin and micronutrient uptake (such as Vitamin D3 and B vitamins), salt, alcohol and caffeine sensitivity, lactose intolerance, gluten sensitivity; eating behaviour (are you a snacker and/or a sugar junkie?); and your bodys response to exercise.

There are three phases to the plan, each lasting a week, with the third phase being the long-term, lifestyle part. Ideally, you are meant to repeat phases one to three until youve achieved your goal weight. For those not looking to lose anything, you jump straight into Phase 3

Phase 1: the 16-hour fast each day (no breakfast)

How it works: eating within an eight-hour window, finishing your last meal at 7 or 8pm each night and beginning your first meal the following day at 11 or midday, depending on the time you finished. You are essentially just delaying your first meal of the day by four hours, which is an easy transition for most people.

Symptoms to expect: possible headaches for the first few days, hunger pangs and irregular bowel movements while your body rejigs its natural rhythm. Combat this by drinking copious amounts of water and warm herbal tea.

Easy to stick to? Surprisingly yes, your body quickly adapts and two meals a day is plenty. You feel a lot less hungry than expected.

Phase 2: Alternate-day fasting (ADF)

How it works: three days of the week (Monday, Wednesday and Friday is easiest), reduce your daily calorie intake to 500-700, nothing more. You can break this down into two or three frugal meals or fast most of the day, saving the calories for one larger meal in the evening.

Symptoms to expect: initially, total confusion over what to actually eat and a possible knock-on obsession with counting calories. It helps to do a little planning, choosing the foods youll eat in advance so you can just get on with it. You might experience less energy on the low-cal days. Experiment a little with each ADF day (with the number of meals; whether you feel energised exercising in a fasted state or depleted etc) until you find a rhythm that works best for you. On the non-ADF days you are allowed to eat breakfast as normal, as youll most likely wake up starving, but some like to continue with the 16-hour fasting.

Easy to stick to? Not as enjoyable or effortless as Phase 1, perhaps, but a good reminder that nothing bad will happen if you experience hunger every so often. Also, finishing a meal with space left in your stomach is actually a good thing and preferable to eating until youre jean-popping full. This is the only phase that can feel restrictive and it may take a while to figure out the best way to structure everything - but fortunately its just a week.

Phase 3: Easy phase

How it works: here things become much easier. Simply stick to the foods from your allocated list; if you like you can go back to having breakfast (three meals a day) or stick to the 16-hour fasting window, which admittedly can quickly become a lifestyle choice. Leave four hours between meals (there is a snack option if needed). You can go off-piste and have a treat meal once a week but if so, eat protein first, cut out starch and fruit with the other two meals that day and try to keep everything else very simple in terms of sauces, dressings and snacks.

Symptoms to expect: nothing to fear here, youre pretty much in a groove by this point. The biggest decision is whether to continue IF each day, or decide that you miss breakfast too much. You have more space to enjoy cooking your way through some of the personalised recipes, spending more time getting to know the right foods for you genetically.

Easy to stick to? Yes. And your social life picks up again, too, although if youre continuing with the 16-hour fasting window then you need to be mindful of your 8pm curfew (and that includes alcohol).


The 16:8 intermittent fasting is very easy to do and is something you may want to continue with every day, or at least Monday to Friday with a bit of freedom on the weekend. Forgoing breakfast frees up so much space in the day, not to mention the way it aids mental clarity - not having to think about food is a nice break from guilt and obsessing. Energy levels increase and stubborn weight, especially around the middle, quickly whittles down. The second phase requires a touch more effort but its just a few days and is less of a hassle (and less depressing) with each attempt.

Getting your DNA tested is definitely worth it for the concrete personalised results, solely for you, and not a broad brush stroke for the majority. Youll no longer have to be swayed by one health fad after another because youll know exactly what your own body needs to function at its best. Keto diet? Not if youre highly sensitive to fats. Bulletproof coffee all morning? Steer clear if youre a slow metaboliser of fat, as well as caffeine. Having the knowledge and tools to make informed decisions about whats best for your body, and living a longer, healthier life in the process - isnt that the ultimate goal for us all?


The What IF Plan, including the 31 SNP DNA test, client report and DNA results, food list and recipes costs 299. For more information visit:

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Sep 6th, 2017 | Filed under How to Lose Weight Safely

A new Spanish study is encouraging women to exercise during pregnancy, after finding that working out can have clear advantages for both mother and baby.

Although there previously have been some doubts over whether women can safely work out while pregnant, the new study hopes to ease any concerns after reviewing previous studies and meta-analyses which together looked at thousands of women.

The percentage of women who meet the recommendations for exercise during pregnancy is very low, commented Mara Perales from Camilo Jos Cela University (UCJC) and the lead author of the study, This is due in part to uncertainty about what type of exercise should be recommended and which should be avoided.

The team found that there is strong scientific evidence that maintaining moderate exercise during pregnancy is not only safe but also beneficial for both mother and baby, with exercise found to prevent weight gain (a key factor transmitting obesity to future generations) and lower the risk of fetal macrosomia (babies who are born weighing more than 4 kilograms), pre-eclampsia, gestational diabetes, caesarean section, lower back pain, pelvic pain and urinary incontinence.

The researchers found that Pilates and yoga can be beneficial for improving mental health and reducing pain.(Shutterstock)

They also found that as long as the mother has no medical or obstetric reason not to partake in physical exercise there is no risk of premature birth, low birth weight or fetal distress.

The researchers now advise that women who are already physically active should continue, and that those who are not should consider making pregnancy the time to start.

In line with recommendations from the American College of Obstetricians and Gynecologists (ACOG), the team also makes suggestions on which exercise is most beneficial during pregnancy, as well as which ones should be avoided as they may pose a risk to the fetus.

They confirm that physical activity can be started between weeks 9 and 12 of pregnancy (after the first prenatal visit) until weeks 38-39, and advise three or four sessions a week combining both aerobic and strength training, with each session lasting 45 to 65 minutes.

The intensity of the exercise should always be moderate, although this should also be analysed for each woman and controlled throughout the session.

The team added that although Pilates and yoga, which are often recommended to pregnant women, are not linked to the physiological benefits found from other sports, they can be beneficial for improving mental health and reducing pain.

In terms of what to avoid, Perales advises refraining from all that which is strenuous (90% of maximum heart rate), since it may increase the risk of hypothermia, dehydration or reduced uterine blood flow with the associated risk of compromising the fetuss health.

Long-distance running, intense weight and isometric contraction training, jumps, impact exercises and exercises with risk of falling or in an outstretched supine position (lying on your back) must also be avoided.

The findings were published in the Journl of American Medicine Association (JAMA).

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Dear would-be moms! Here's how moderate exercise will help you sail through your pregnancy - Hindustan Times

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Sep 5th, 2017 | Filed under How to Lose Weight Safely

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Sep 3rd, 2017 | Filed under How to Lose Weight Safely

You embrace vegetables. You choose skim milk over half-and-half. You opt for whole wheat bread over white, mustard over mayo. So why does the number on the scale keep creeping up?

The possible culprits, of course, have been the subject of other successful diet books. You might be prone to wheat belly. You might lack belly-slimming MUFAs. Perhaps you suffer from an imbalance of gut bacteria. But even if you have one of these conditions, chances are excellent the following three factors are helping to pile on the pounds and make you hold on to extra weight.Start with the easy fixes listed below, and follow this mix-and-match meal plan to lose weightand keep it off.

Take the humble burger. If you make your patty with ground beef; top it with lettuce, tomato, a couple of slices of cheese, and a big squirt of ketchup; and plop it in a regular bun, thats a 570-calorie meal. If, instead, you make your burger with 95 percent lean ground beef, replace the cheese with sauted onions or mushrooms, and use less ketchup, you can slash 332 calorieswithout sacrificing any taste. Or consider the restaurant menu at TGI Fridays: The ten-ounce Jack Daniels sirloin has 130 more calories than the ten-ounce grilled sirloin. Why? Extra carbs in the sauce. These are the 12 foods that will turns your meals into calorie burners.

Sometimes calorie differences are not that dramatic: One slice of Pepperidge Farm Farmhouse Honey Wheat Bread is 120 calories; a piece of the brands Whole Grain Honey Bread is 110 calories. A Freschetta frozen pizza has 50 more calories per serving than a Newmans Own version. The large bowl of Vegetarian Minestrone soup atAu Bon Pain has 80 more calories than the small. But over time and in larger portions, these differences add up. You could gain up to 20 pounds a year by consistently adding these few extra calories to your meals. Try these 10 sneaky tricks to cut calories from your meals.

California Pizza Kitchen has a Chinese chicken salad that I used to loveuntil I found out it had 790 calories, 36 grams of fat, and 39 grams of sugar! Luckily, CPK offers half-size portions of its saladsand Im not hungry even though Im eating only half as much. How can that be? Study after study has found that the more food were served, the more we eat. In one study from Penn State University nutrition professor Barbara Rolls, PhD, people who bought a bigger portion of pasta ate nearly 50 percent more calories than those who had a regular size.

Whether its because we were told to clean your plate as kids or because we hate to waste food or we just dont notice how much were eating, this tendency to eat all were given has become a big problem. Thats because the portions were given have grown. In the mid-1950s, McDonalds sold only one size of fries, and it was one third the size of a supersize order in 2002. Burger King sold only a 3.9-ounce burger in the 1950s; in 2002, one option was more than three times that size. If the only change you make to your eating habits is to make your portions smaller, you will shed calories and pounds.

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Andrew Purcell for Reader's Digest

No one wants to outlaw carbs, subsist on smoothies, or forgo dessert forever. As any serial dieter can tell you, too-restrictive plans arealmost impossible to stick with. This is my first book that includes comprehensive information for people who frequently eat out and rely on convenience foods. Youll learn how making smart choices at every meal and snack can add up to big calorie savingsand a big change on the scale. You stop eating unhealthy versions of the foods you love so you can drop the weightup to a pound a day.

With the help of registered dietitian Mindy Hermann and the ReadersDigest health team, I went aisle by aisle through the grocery store to evaluate more than 40,000 products. Then we gathered information from popular chain-restaurant menus, along with recipes for everyday dishes youre likely to cook at home, such as pancakes, chili, and spaghetti. The result: theultimate guide on what to stop eating, and what to start eating, to lose.

The heart of the diet is a three-phase plan that offers mix-and-match meals that are calorie controlled and nutritionally balanced. Kickstart, the first phase, accelerates weight loss so you can shed pounds quickly for maximum motivation. The second phase, Steady Loss, allows a slightly higher calorie allowanceyou keep losing weight while still enjoying your favorite foods so you dont feel deprived. The final part, Maintain, ensures you stick to your healthy habits to keep the weight off.

But the soul of the plan is a comprehensive guide to the best (and worst) food choices wherever you are, whether youre cooking at home,perusing the grocery store, or dining out. Across soups, salads, breakfasts, sandwiches, main dishes, drinks, desserts, and snacks, Mindy and I identified more than 700 delicious, accessible foods to eat and drop weight.

To ensure that Stop & Drop Diet was as simple and effective as I envisioned, I recruited nine Readers Digest readers and employees to try it with me. Every single one of us lost weightat least a pound a day in the first five days for the majority. Everyone agreed that the plan was easy and convenient. I needed something that would fit with my hectic schedule, says Karen Woytach, 34, a stay-at-home mom of three who lost 18 pounds after 21 days. Knowing I can go to the grocery store, stick to my budget, and feed my whole family is a huge part of why I was so successful. Angela Mastrantuono, 47, who dropped eight pounds in the first five days, couldnt believe the foods youreallowed to eat. For Donna Lindskog, 48, it was all about Stop & DropDiets flexibility. It gave me solutions I could easily find at a fast-food place or restaurant, says Lindskog, who shed 12 pounds in 12 days. I was eating more balanced meals, so I had fewer cravings. I was more satisfied while eating less.

You can lose weight if you make swaps based purely on calorie counts, but over time you might deprive yourself of valuable nutrients. I worked withregistered dietitian Mindy Hermann to make sure all the meals in Stop & Drop Diet are high in protective nutrients and low in health-harming ingredients. Power up with:

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Lean protein to boost metabolismand muscle strength. Dieters on a high-protein, high-dairydiet lost more fat and gained more muscle than those eating less protein and dairy.

Fiber to keepyou full. Researchers compared a high-fiber oatmeal breakfast with low-fiber cornflakes. Oatmeal eaters had less at their next meal. Here are 30 ways to get fiber in your diet without even trying.

Monounsaturated fatty acids (MUFAs), found in nuts andolive oil, to help shed dangerous belly fat.

Calcium to burn more calories. In the Framingham Heart Study, people who ate the most dairy gained less weight and fewer inches around their waists than people who ate less dairy.

Vitamin C to boost your immune system and fat loss. Peopledeficient in vitamin C may have a harder time shedding not only colds but also pounds.

And stop eating:

Saturated andtrans fats, which raise cholesterol and increase inflammation. The 41,000 people inthe Harvard Nurses Health Study were more likely to gain weight if their dietwas high in these fats.

Sodium, which can raise blood pressure and cause bloating.

Added sugarsand other refined carbs, which contain empty calories and raise blood sugar.

Each day of theStop & Drop Diet meal plan provides about:

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Sep 2nd, 2017 | Filed under How to Lose Weight Safely

After a hot run, how can I replace the fluids and electrolytes that I lose?

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Thirst is a signal from your body that you do not have enough fluid on board. For most runners, weight loss is equal to sweat loss, so six to seven pounds of weight loss per hour is a very high sweat rate.

If you remember the saying, a pint's a pound the whole world round you can use your weight loss to develop a fluid replacement plan.

RELATED:5 Expert Tips to Find the Best Sports Drink for Your Body

The average sweat rate is about two pints per hour, with a range of less than a pint to as much as eight pints per hour across the broad spectrum of normal runners.

Watch how to keep your water bottle cool longer on hot summer runs:

This wide range of sweat fluid loss makes it impossible to give a standardized fluid replacement recommendation for runners, as the person who sweats just one pint an hour will have considerably different fluid needs than someone like you, who sweats much more heavily. A runner who replaces too much fluid is at risk of exercise-associated hyponatremia, a life-threatening medical condition.

On the flip side, a runner who sweats heavily and does not adequately replace fluids during activity loses intravascular blood volume, reduces the ability to transfer heat from the working muscle to the body surface, and is at increased risk for exertional heat stroke (also a life threatening condition).

Finding a balance between sweat loss and safe fluid replacement is a conundrum distance runners face. Someone who sweats a pint or two per hour can usually use thirst as a guide to adequately replace fluid and avoid drinking too much during a workout or race.

A runner with a high sweat rate, however, should confirm the weight loss over several runs and in different temperature conditions, and develop a plan for fluid replacement during runs.

To feel better after runs, you probably need to replace more than 16 ounces of fluid. Most runners can easily absorb about two pints of fluid per hour during exercise, so increasing your intake may help with your post run thirst.

RELATED:8 Extreme Athletes Share How They Exercise Outside Even When Its Sweltering

You will probably have to split that quart of fluid into three or four smaller portions over each hour of your run. Sodium may also be beneficial, so using a sports drink (such as Nuun) during your runs may help. But because youre losing upwards of six or more pounds on your run, you will need to replace the rest of that fluid loss before your next run.

To start, make sure to ingest a couple of pints immediately following your run. Most foods are about half water so plan to eat a meal with extra fluid within a couple of hours. Then plan consistent fluid and meal intakes throughout the remainder of the day until your thirst subsides and you are urinating freely. This will let you know its safe to go for another run.

Runners with high sweat rates must also choose wisely when it comes to racing and training distances. If you weigh 160 pounds and lose six pints an hour without replacement, you will be down about four percent of your body weight at the end of an hour, which is generally tolerable.

However if you are out for three hours without replacing any fluids, you will lose about 11 percent of your body weight, which would put you in a severely dehydrated state and could lead to problems.

Replacing six pints over the three hours would still leave you more than five percent dehydrated and put you at greater risk for heat stroke and collapse.

Training your body to tolerate higher fluid volume ingestion while running will help you replace fluid while you are training and racingconsider getting a hydration vest, which holds more water, and drinking a bit more during your runs.

High sweat rates can be a safety risk, so it is important to know your sweat rate and your individual limits for safe running.

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Get answers to questions on health, injuries and sports medicine from runner-friendly physician William Roberts, M.D. If you have a question for the Sports Doc, please ask it on our Health & Injuries forum.

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I'm Dying of Thirst All Day After a Long Run. What's Happening? - Runner's World

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Sep 2nd, 2017 | Filed under How to Lose Weight Safely

Parents should not talk about wanting to lose weight in front of their teenage daughters, a London deputy headteacher has warned.

Children are already exposed to toxic messages about the importance of being very thin and parents must help counter this, according to Fionnuala Kennedy of Wimbledon High School.

She wrote to parents at the 18,000-a-year girls school after watching Netflix drama To The Bone, which has been criticised for glamorising anorexia.

Ms Kennedy, deputy head (pastoral) at the school, said she was horrified by the film and concerned that teenagers would watch it during the holidays, with time to dwell on it and discuss it on social media.

In a message to parents about how to deal with the pressure faced by girls, she wrote: Role model as effectively as you can. Its difficult to advocate a rounded, healthy diet for your teen if youve cut out carbs and dairy yourself, or frequently refer to your desire to lose weight.

Ms Kennedy told the Evening Standard: We are all a bit culpable its quite a middle-class thing talking about cutting out food groups and clean eating.

Teachers should also be careful about what they say in front of pupils. She said: As a teacher when you come back from holiday and speak to your colleagues, one of the first things middle-aged women will say to each other is, You look fantastic have you lost weight? Its ingrained in us as women, so we have to be really careful because these messages are picked up all the time.

We are all role models. Mothers, teachers, aunts you will be looked up to even if you dont realise it, and it is your job not to propagate the idea that thin is just better.

Ms Kennedy said she watched To The Bone, in which Lily Collins plays a 20-year-old with anorexia, to keep in step with her pupils and suggested parents should also try to watch the same films as their daughters, to help understand their world. But she called the film irresponsible and said Netflix had a duty not to glamorise mental health issues.

She added: To The Bone, with its emphasis on anorexia as an act of rebellion, as sexy even, only adds to the thin is cool/right/attractive argument.

Beat, the national eating disorder charity, has warned that the film is likely to be highly distressing or triggering for people with eating disorders. It contains frequent references to calories, weight and eating disorder behaviours, as well as images of Collinss character Ellen at a very low weight.

The actress, 28, who has spoken about battling an eating disorder as a teenager, was required to lose weight for the film. She said she did so safely under supervision from a nutritionist, producers, the director and her own mother to avoid a relapse.

The films writer and director Marti Noxon said: Having struggled with anorexia and bulimia well into my twenties, I know first-hand the struggle, isolation and shame a person feels when they are in the grips of this illness.

"In an effort to tell this story as responsibly as we could, we spoke with other survivors and worked with Project Heal [a charity] throughout production in the hope of being truthful in a way that wasnt exploitive.

My goal was not to glamorise eating disorders, but to serve as a conversation starter about an issue that is too often clouded by secrecy and misconceptions.

"I hope that by casting a little light into the darkness we can achieve greater understanding and guide people to help if they need it."

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Don't talk about diets in front of your daughters, deputy head at top London school warns parents - Evening Standard

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Aug 31st, 2017 | Filed under How to Lose Weight Safely


Last updated18:45, August 29 2017


Fonterra general manager of national transport and logistics Barry McColl said the company would try to get drivers to lose weight so they could get back on the roads, or they could change their roles in the company.

Fonterra truck drivers are being told they are at risk behind the wheel because of their weight.

Drivers who weigh more than150kgs were told this weekto step down from driving in light of revelations seats could not accommodate their weight safely.

A "health and wellness" programme was being tailored to those who wished to continue driving.


Fonterra trucks have always been risky for heavier drivers, management has discovered.

Fonterra general manager of national transport logistics Barry McColl said discussions with manufacturers about getting larger seatbeltsin trucks revealed there was a "risk safety features would not perform to the design standard" if drivers were above 150kgin some trucks and 140kgin others.

McColl said about 50 drivers were in the "150kg-plus range".

READ MORE:*Milk tanker and car in Hawera crash*Fonterra silos repaired but no definitive cause found*Redundancies mooted at Westland Milk Products' major processing plant*Fonterra to tackle driver shortage

Truck seatbelts are mounted to the seat instead of the vehicle frame, asthey are in cars, which increased the possibility they could detach in the event of an accident, he said.

It also increased the risk a seat could deform or detach in an accident, he said.

The two models of trucks that are used to carry milk tankers for the company areScaniaand Volvo brands.

McCollsaid the weight limit onScaniatrucks was 140kg, and 150kg in Volvo brand trucks.

McColl said individual conversations were had with truck drivers to work on a health management plan and assign them "alternative duties" until they could meet a safe weight.

"First and foremost protect the employee and work to get them to a point where they can be back on the road, or if that's not possible we'll reassign them work packing or processing and there is potential to upskill them within those roles."

McColl said there was no intention that the drivers would be "parting company".

"It's a very delicate conversation to have...from a safety point of view you can't put them in a situation where they are at a higher level of risk than other drivers."

McColl said Fonterra was working with the Dairy Workers Union to partner with drivers on wellness plans and do a country-wide roll out of those in the next couple of weeks.

Employment lawyer Max Whitehead said he first heard about the policyfrom a colleague of an affected truck driver who weighed 150kgand had worked for the company for seven years.

Whitehead said Fonterra was "directing its New Zealand managers to blatantly discriminate" and the policy was "grossly unfair and in breach of New Zealand law".

McColl denied that it was a case of discrimination, and said it was "purely and simply you are putting them in an unsafe situation if they were to get in an accident".

A Fonterra spokesman said that Whitehead had not contacted the company.


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Aug 30th, 2017 | Filed under How to Lose Weight Safely