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This is an automated machine translation of an article published by Business Insider in a different language. Machine translations can generate errors or inaccuracies; we will continue the work to improve these translations. You can find the original version here.

Along with belly fat, the fat that accumulates in the arms is one of those things that most people despair of.

As you get older you notice how this part of your body begins to increase in volume and show flabbiness.

The problem is that, once again, getting rid of this fat is not very easy. No matter how much you spend the day exercising your arms, you may not see their volume decrease.

This is because your body does not burn calories in a specific area. It does it globally.

So if you want your arms to look slimmer you will need to burn fat across the board.

Which you will achieve with a certain type of exercise and a healthier diet.

This is the best exercise to burn fat in record time, according to science.

It can be very helpful to tone up the area, thus putting an end to that flabby flesh that dances on your lower arms.

Before you throw away your short-sleeved shirts, don't despair, there is a solution. Nutrition and fitness experts have told Eat This how to effectively fight arm fat and flab.

To burn fat you need to eat fewer calories. This way your body is forced to use up stored energy reserves.

Some diet-related tips for losing weight and keeping it off include eating smaller portions, cutting out foods high in sugar and salt, and favoring foods that make you feel full for longer, such as fiber and protein.

"It's best to consume protein post-workout to maximize muscle-toning results," recommends personal trainer Ilana Milstein.

What's more, protein helps the body regenerate muscle, which impacts, albeit on a small scale, the metabolism, speeding it up without impacting abdominal fat.

You've already seen that you can't get rid of fat from a specific spot on your body, you need to burn it across the board.

And the best fat-burning workout is that which combines strength and cardio.

As the experts explain in the article, cardio activities are the ideal way to burn calories. While strength exercises will prevent you from losing muscle mass, which will ensure that your rate of weight loss does not slow down.

"Strength training is essential toprevent the loss of muscle mass and the reduction of metabolic rate with weight loss," says nutritionist and trainer Sue Heikkinen.

The more muscle mass, the more calories you burn.

Arm exercises will help you tone the area as it loses volume.

In this regard biceps pushups, triceps extensions and lateral raises are easy exercises that can be done anywhere and will help you in this goal.

"Whether you use dumbbells or an elastic band, biceps push-ups are a great way to tone your arms," Milstein recommends.

"Holding a dumbbell in each hand at your sides, palms facing your hips, raise your arms toward shoulder height and squeeze your deltoids at the top before slowly lowering your palms toward your hips," explains trainer, athlete and nutritionist Brianna Bernard.

If you don't have the equipment, no problem. You can use a heavy object you have at home, such as water bottles, milk cartons, or cans of food.

Triceps are the muscles that run down the back of the arm.

Exercises for them include, for example, barbell exercises known as pull-ups. But if you don't have the equipment, you can once again use the furniture you have at home. Just make sure it's a sturdy piece of furniture to avoid falls or injuries.

"With your palms down on the seat of a sofa or chair and your knees bent at a 90-degree angle with your feet flat on the floor, lower your buttocks toward the floor until your elbows are bent at a 90-degree angle, then push up with your hands until your arms are straight to lock your elbows at the top," advises Bernard.

If you're experienced with dumbbells, the trainer suggests another triceps exercise.

"Sitting down, extend a dumbbell over your head, holding it with both arms. Then bend your elbows and bring the dumbbell back until it's parallel to your shoulders, straighten your arms and lift the weight. Then repeat.

Exercises focused on this area also work the shoulders, chest, and upper back, as Nike trainers explain.

"Exercising to help develop muscle tone will improve the overall appearance of your arms," emphasizes Heikkinen.

In line with this, the expert recommends including what are known as triceps pushdowns in your sports routine. According to her advice, these are "one of the best exercises for toning the arms quickly".

These are performed on a machine, in which an object is pushed down against a resistance.

The solution to the lack of equipment? Resorting to classic push-ups.

If the idea of doing plank push-ups doesn't motivate you, try doing the same movement at a 45-degree angle against a wall. According to expert advice, you'll get a similar workout but with slightly less intensity.

"Push-ups not only tone your biceps and triceps, but they're also a great way to build muscle in your chest, which will make you feel stronger and look leaner in the process," says the trainer.

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Feb 23rd, 2021 | Filed under Diet Effectively

Are you on a weight loss diet but still not able to get rid of belly fat? Have you been skipping meals to get rid of extra kilos? Wait! You are actually doing it all wrong. The term weight loss is often misunderstood. It is not about losing weight but to lose unwanted body fat in a healthy way. You would now be wondering what exactly is unwanted body fat? Well, it is the extra kilos or the belly fat which is extremely hard to get rid of. But, did you know following a healthy and nutritious diet, rather than just skipping meals is the only effective and faster way to do it? Yes. According to the dieticians, to lose weight effectively, one must follow a healthy diet and a better lifestyle. Keeping the body hydrated is key when it comes to weight loss. When you keep yourself hydrated, you actually help your body to function well and keep the metabolism rate constant. But, you just cant mix anything and everything and have it. You must know what is good for your body and what is harmful when you are trying to shed kilos. Starting your day with a smoothie bowl or a glass of freshly made smoothie can be a good option to kick-start your day as it enhances your metabolism and helps you in weight loss. All you need is a blender and a bunch of fresh veggies and fruits. and voila! you have your healthy breakfast ready. Also Read - Yogic Diet: Take the principles of yoga off the mat and bring it to the kitchen

You must be now thinking if smoothies actually are that effective in weight loss. Lets understand why we want you to opt for a glass of smoothie the first thing in the morning instead of a plate full of carbs for breakfast. Also Read - Weight loss: 5 amazing detox tea recipes to increase your metabolism

Smoothies are packed with the goodness of raw and pure veggies and fruits which contain essential nutrients that your body requires throughout the day. Its easy to make and keeps you fuller for a longer time. You can actually put greens and herbs in one jar and make a yummy smoothie. Also Read - Prorganiqs 30 Day Mega Fat Burner Will Help You Lose Weight Naturally

According to the studies it has been found that in outpatient medically-monitored programs, meal replacements in liquid forms, such as protein-fruit-vegetable shakes, are beneficial for weight loss. Motivated enough? Now check out our list of some of the great smoothies for fast weight loss. You can also play around with the ingredients but never forget to keep in mind that you are making a healthy smoothie for yourself to get rid of the extra kilos that you have gained over the years. without any further adieu lets get started with the yummy and easy recipes.

Matcha tea or the Japanese secret recipe for effective weight loss has become very famous worldwide among the ones who really love to take care of their health. There is a proper way to make this yummy elixir but did you know making a smoothie using Matcha green tea can actually help you get rid of the belly fat? Try our recipe to boost your metabolism and let us know how do you feel about it.

1. Matcha green tea (get the 100% pure ones)

2. Slices of a fully ripe banana (fresh preferred)

3. Almond or fat-free skimmed milk

4. Chia seeds

5. Flax seeds

6. Few drops of vanilla extracts for some added flavour (Optional)

Take a blender and put all the ingredients listed above, blend everything well. Now pour the smoothie in a glass and top it up with some extra chia seeds. Voila your yummy fat-burning smoothie is ready. You can also use other vegan options of milk and other fruits to enhance the flavour. Remember you can always play around with your ingredients keeping in mind they are all healthy.

Coming to the second delicious fat-burning smoothie recipe, we want you to try one of the most preferred smoothies a green smoothie. Its actually our favorite too. Green smoothie the name suggests the presence of greens in this smoothie. Heres the recipe for you all.

1. Almond milk or low-fat skimmed milk

2. Overnight rolled oats and chia seeds soaked in water

3. Cinnamon (for some added flavour)

4. Riped bananas

5. Avocados (excellent source of good fat)

6. Maple syrup or organic raw honey

7. Spinach (Baby spinach preferred)

8. Flax seeds

Add all the ingredients to a mixer and blend everything well. Make sure to add a spoon of raw organic honey as this will enhance the taste of your green smoothie. Top it up with some extra chia seeds and here is your delicious, healthy smoothie ready to drink. This is one of the best fat-burning drinks to have in your breakfast. Also, you can actually have this smoothie for your breakfast if you are struggling with skin problems. The greens will help your body get rid of the toxins and will give you glowing skin.

Do you have a sweet tooth? Try this yummy smoothie recipe. Almond milk has several health benefits. It especially helps you in effective weight loss. Heres one smoothie recipe for you which you can have for your breakfast and get rid of the extra kilos.

1. Almond milk

2. Chia seeds (Excellent source of omega-3)

3. Ripped banana

4. Cacao powder (for some added chocolaty flavor)

5. Some almond flakes (roasted)

6. Shredded dark chocolates

Grab a blender and put all the ingredients into it (except rooted almond flakes save them for garnishing). Now mix everything well and blend it till the time you get that smooth and chocolaty texture. Pour it in a glass, now top it with some shredded dark chocolate and roasted almonds. Voila your delicious weight loss drink is ready.

We have already discussed the benefits of avocados, its one of the best sources of good fat and you should add it to your diet. What else? make a smoothie out of it. Yes, try our most favorite berry blast recipe and get rid of belly fat.

1. Half avocado (nicely ripped)

2. Hand full or fresh berries (Blueberries, strawberries, mulberries, and raspberries)

3. Greek yogurt

4. Almond milk or low-fat skimmed milk

5. Chia seeds

Take a blender and add all the ingredients mentioned above. Mix and blend everything well. Pour it in a glass. You have your weight loss drink ready. Do not forget to add chia seeds on the top. Avocados and berries are excellent for weight loss. Chia seeds can help you stay fuller for a longer time.

One of the easiest to make a smoothie that hardly takes a few minutes is an overnight chia-oats smoothie. But, you will be amazed to know that this is great for you when you are trying to lose weight. Lets get into the recipe.

1. Rolled oats (half cup)

2. Chia seeds

3. Almond milk

4. Raw organic honey or maple syrup

5. Ripped banana

Take a bowl and add some water. Now add rolled oats, chia seeds and mix everything well. Ever the bowl with a lid and keep it inside the refrigerator overnight. The next morning take the overnight soaked oats and chia seeds in a blender. Add all other ingredients to it. Blend everything well. Pour this smoothie in a glass and here is your fat-burning weight loss smoothie ready.

What are you waiting for? Go try these recipes and do not forget to tell us which one you liked the most in the comment section below.

Published : February 17, 2021 4:02 pm | Updated:February 18, 2021 10:59 am

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Feb 23rd, 2021 | Filed under Diet Effectively

Are you on weight loss diet and trying to get rid of the stubborn belly fat? We have something for you a secret recipe from the Bollywood diva Ali Bhatt. The actress has been praised and known for being one of the fitness inspiration for many. Since the time she entered Bollywood with her debut movie Student Of The Year, the actress has been posting fitness videos for her fans. Be it doing a workout with actress Katrina Kaif or sharing a sneak peek into her kitchen, Alia Bhatt has been in the news for motivating her fans with fitness videos. Diet plays a very important role when it comes to losing weight effectively. And this time we have Alia Bhatts special beetroot salad and chia pudding recipe for all the fitness enthusiasts. Also Read - Fat to Fit: 5 Bollywood Actresses' weight loss transformation that will inspire you

Taking to her YouTube channel, Alia Bhatt shared her favourite recipes. Heres a sneak peek into the recipe: Also Read - Alia Bhatt completed 300 air squats in 7:20 minutes

Beetroot is one of those nutritious vegetables which is extremely healthy and loaded with essential nutrients which the body requires. Follow this recipe to make the salad: Also Read - This is the secret behind Alia Bhatt's sculpted body

1. Grated Beetroot

2. Hung curd or yoghurt

3. Salt and Pepper to taste

4. Cumin seeds

5. Mustard seeds

6. Asafoetida

7. Chat masala

8. Curry leaves

Take a bowl, add grated beetroot and microwave it for a few minutes until soft. Now, add yoghurt or hung curd to it. Put salt and pepper to taste and mix everything well. Whats coming next is interesting and will make your healthy dish tastier.

Heat the pan, put some almond oil, add the jeera or cumin seeds, (whole), mustard seeds, asafoetida (a pinch), and some curry leaves. Put this tadka to the beetroot salad and serve it fresh. Oh! dont forget to add a pinch on chat masala for that extra tangy flavour.

Beetroot salad is not just a weight loss recipes, it is quick and easy to make. If you are one of those who loves to dig into a yummy bowl of salad and doesnt like to spend too much time on it, this is the best option to opt for.

In the same video, Alia Bhatt also shared a savoury for all those with a sweet tooth. But, she kept in mind the word healthy. Chia seeds is a famous ingredient for everyone who is trying to lose weight. Alia Bhatt made it more nutritious by making a dessert with it that anyone can have as a healthy snack option.

1. Chia seeds

2. Coconut milk (for everyone who doesnt like coconut milk can also go for almond milk or plain skimmed milk)

3. Protein powder (Whichever you prefer)

4. Stevia (optional)

Take a bowl, add a spoon full of chia seeds, coconut milk (or choice of your milk), protein powder (1 scoop) and stevia (1-2 drops). Mix everything well and voila! celebrity special chia seeds pudding is ready. You have to leave this for some time in the refrigerator so that the chia seeds can swell up and get ready for digestion.

The two dishes which Alia Bhatt has shared in the video is something anyone can have. It is low in calories and can keep you fuller for a long time. Chia seeds are extremely rich in fibre and are best for everyone who is trying to lose weight. Its rich in antioxidant and one can try several other recipes with these as well.

Looking for other healthy options? Chia seeds can be a good option for all breakfast lovers. All you need to do is soak a spoon full of chia seeds in water overnight. Add some warm water to it the next morning, put some lemon juice to it and a pinch of pink Himalayan salt.

Published : February 19, 2021 3:28 pm | Updated:February 19, 2021 4:19 pm

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Feb 23rd, 2021 | Filed under Diet Effectively

Dr Michael Mosley, the TV medic and creator of the 5:2 diet, is hoping for an extra special birthday present when he turns 64 next month. At 63, according to one of the online calculators I should get my vaccine in March, he says. If it comes before my birthday, which is late March, that would be a special present. I dont mind which vaccine I have. Im delighted that my mother, who is 91, and one of my sons, Jack, who is a doctor, have both had theirs.

Studies show the Covid vaccines approved in the UK are highly effective. But while the majority of people will build immunity in the weeks after theyre inoculated, Dr Mosley says a few easy tweaks to your lifestyle can improve how well and how quickly your body responds to a vaccination. The way that any vaccine works is by giving your immune system advance warning that a particular enemy is on the way, he explains. The vaccine fools your body into producing antibodies and killer T cells against a harmless version of the virus. Your body also creates memory cells, cellular factories that are geared up to unleash hell next time they encounter the real virus.

A properly functioning immune system will ensure that when you are vaccinated you generate a powerful immune response. Our best defence for any virus is a fully active immune system, which is a complex army of cells there to identify and destroy any potentially dangerous invaders. But to do this effectively the army needs to be in the best possible condition for combat. As we get older our immune system tends to get weaker and less effective.

So, what can you do to keep yours in good shape to help the vaccine do its work?

One way to strengthen your immune system is to bolster your microbiome, which are the microbes that live in your gut, says Dr Mosley. These microbes are central to our health, our mood, better sleep, allergy prevention, and importantly at the moment immunity. Along with the guts ability to help manage a healthy weight, its clear that for long-term health, we need to start from the inside.

One review of studies published in the journal Nutrients in 2017 found that consuming prebiotics and probiotics before being vaccinated nearly doubled the number of people who subsequently developed protective levels of antibodies.

One of the best ways to improve the good microbes that live in our guts is through eating a Mediterranean diet because its high fibre content supercharges your microbiome. The Mediterranean diet is widely seen as the most nutrient rich diet on the planet, containing lots of vegetables, fruit, whole grains, lentils, beans, nuts, seeds, spices and olive oil, as well as some oily fish, cheese and full fat yoghurt, says Dr Mosley.

Other foods that are beneficial for our microbiome include live yoghurt, cheese, sauerkraut or kimchi, and sourdough bread. Green tea, mushrooms, garlic and citrus fruits are probiotic rich foods which offer the added benefit of vitamin C also important for the immune system.

A common question amongst those about to receive the vaccination is whether or not they can drink before or after. The alcohol charity Drinkaware says that while there is no published data about the specific effects of alcohol on the bodys response to the Covid-19 vaccination, there is evidence that drinking alcohol, especially heavy regular drinking, can interfere with your bodys ability to build immunity in response to vaccines.

Dr Fiona Sim, the charitys chief medical advisor, says: We do know that, since the onset of the pandemic last year, between a fifth and a third of people have been drinking more than they do usually. So, as far as alcohol is concerned, we advise that you consider not drinking for two days beforeand up to two weeks afteryouve been vaccinatedto try to ensure your immune system is at its best to respond to the vaccine and protect you. But its really important to know that, even if you do drink, youll still benefit from having the jab, so please dont turn it down.

Alcohol impacts on immunity, says Dr Mosley, and I try to drink within the recommended guidelines of seven mediumglasses of wine a week. I also follow the principles of 5:2; having a drink five nights a week and not drinking for two.

A study from the University of Birmingham a few years ago showed that people who exercised their arms for a few hours before a flu jab developed a stronger immune response, says Dr Mosley. Its not clear why, but Ill certainly be doing some press-ups and other arm workouts before my jab next month.

Overall fitness also helps: a study from Saarland University in Germany found that elite athletes showed a more pronounced immune response to flu jabs. Dr Mosley advises taking plenty of short, brisk walks in the lead up to, and after, your jab. One of the most effective ways to get the maximum, immune-boosting benefits is to do something called Active 10. This involves aiming at doing three lots of 10 minutes of brisk walking a day. You can find more details by clicking here.

The greatest benefit comes from occasionally pushing yourself, getting your heart rate up by doing short bursts, no longer than 20 seconds, either while walking, running, swimming or on a bike. With any exercise regime it is important that you do this properly and build up gradually. Check with your doctor first if you have a heart problem or are very inactive.

In a study last year from the University of California, researchers found that healthy volunteers who had the least sleep the night before having a flu jab produced the lowest level of antibodies to the flu in the months afterwards. As you sleep, your body produces many important components of your immune system, such as antibodies and killer T cells, explains Dr Mosley, who says that sleep effectively acts as an internal handymanhelping your body to repair itself.

Think of sleep as your body patching up all of those unfinished DIY jobs around the home, in order of most vital to least. For example, your pituitary gland will help cells grow and repair by secreting more growth hormone. If you dont get enough of that restorative deep sleep, your body will make less cytokines a protein that regulates your immune system. Cytokines help the body fight infection, so if youre not getting enough sleep, you wont be producing enough of them.

According to studies from Janice Kiecolt-Glaser, director of the Institute for Behavioral Medicine Research at Ohio State University, stress can affect a vaccines response. During one study, Kiecolt-Glaser and her colleagues vaccinated medical students against hepatitis B. The most stressed students took the longest to build up an antibody response.

Similarly, a 2006 study from the University of Pittsburgh found that people who described themselves as cheerful or relaxed produced a 73 per cent greater antibody response to the hepatitis B vaccination than those who described themselves as nervous, tense or angry. And in older people, a positive mood on the day of a flu jab is associated with a higher antibody response to it.

For healthy recipes to support immunity, visit

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Feb 23rd, 2021 | Filed under Diet Effectively

High blood pressure or hypertension is a condition that can put you at a higher risk of heart disease if not controlled timely. Early diagnosis may help you prevent the complications linked with hypertension.

Hypertension: Following a DASH diet can help you effectively control blood pressure

Timely detection plays a crucial role in controlling high blood pressure and the complication slinked with it. High blood pressure or hypertension is also known as a silent killer as it does not show any symptoms and puts you at significantly higher risk of heart disease. If detected early, one can make changes in diet and lifestyle immediately along with appropriate medications. It can help take control of the condition effectively. To know more about the diagnosis of high blood pressure, we spoke to Dr. Gaurangi Shah who is a consultant physician at P.D Hinduja Hospital. Here are all the details she shared.

Dr. Shah tells that high blood pressure is a lifestyle disorder that usually develops due to excess body weight, an unhealthy diet or a sedentary lifestyle. If detected with high blood pressure, the following tests need to be done-

1) Blood tests - Basic body profile including HbA1C (Glycosylated HB), uric acid and vitamin B12 and vitamin D levels.

Also read:How Often Should You Check Your Blood Pressure Numbers? Here's A Complete Guide

2) ECG (electrocardiogram) - It is a test that shows the electrical activity of the heart. It helps determine whether hypertension has started affecting your heart. All adults are advised to undergo this test at least once a year.

A variety of tests are conducted to understand the effect of hypertension on heart and other organsPhoto Credit: iStock

3) Echocardiography - It is the sonography of the heart. This test gives an idea about the pumping function of the heart and the condition of the heart valves. Those who are suffering from hypertension, diabetes or kidney diseases should undergo this test once a year or more if your doctor advises.

Also read:Is High Blood Pressure The Reason Behind Your Headache? Expert Decodes The Link

4) USG abdomen (sonography of abdomen) - This test gives an idea about the condition of important abdominal organs like liver and kidney. Many times high blood pressure leads to kidney diseases or vice versa. So, it is important to screen these organs every year.

(Dr. Gaurangi Shah is a Consultant Physician at P.D Hinduja Hospital & MRC)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Feb 23rd, 2021 | Filed under Diet Effectively

Weight loss: 5 zero calorie foods that will help you lose stubborn belly fat  |  Photo Credit: iStock Images

New Delhi: Weight loss depends solely on two factors your diet and workout routine. Even between the two, studies have shown that diet plays a more important role. Principally, weight loss is about creating a calorie deficit in your body which means burning more calories than you consume, for a prolonged period of time, which helps to burn the stored fat in your body for energy, helping you shed pounds. This is the reason that people measure their calories, some obsessively so.

While counting your calories is important, it is even more important to ensure that you are not starving your body, making it crave more food, and actually creating nutritional deficiencies in your body. Such weight loss is not only very difficult, but it is also not sustainable and healthy. If you want to consume low-calorie foods, but remain healthy at the same time, here are 5 zero-calorie foods you must add to your diet. These foods are called zero-calorie foods because effectively, their calorie count is either zero, or negative. These foods are low in calories, and also help you burn more calories than they add.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now

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Feb 23rd, 2021 | Filed under Diet Effectively

PCOS management: Vitamin B8 supplement can help in improving ovarian function

Polycystic Ovary Syndrome (PCOS) or Polycystic Ovarian Disease (PCOD) is a hormonal disorder which causes enlarged ovaries with small cysts on the outer edges. Symptoms include irregular menstrual cycle, excess hair growth, acne and obesity. Losing weight and following an active and healthy lifestyle with a healthy diet can help in reversing PCOS. According to celebrity nutritionist Pooja Makhija, one in five women are affected by PCOS. In one of her recent Insta Reels, she mentions that apart from reproductive health, the condition also affects metabolic health and psychological well-being of patients.

The Mumbai-based nutritionist says that nutrition is the only "cure" to the problem. "Balanced diet, exercise and supplements are the key," she says.

Also read:PCOS Management: Nutritionist Tells Why You Should Consume Healthy Fats If You Have Polycystic Ovaries

Improving your lifestyle can help in reversing PCOSPhoto Credit: iStock

"Check doses with your doctor/nutritionist," Makhija recommends in the caption of her post. Watch the video below to know better.

Excess insulin production, low-grade inflammation, family history and excess androgen production are considered to be the possible causes of PCOS.

Also read: Lifestyle Tips For Boosting Fertility

If not treated or reversed, the condition can increase the risk of infertility, gestational diabetes, miscarriage, sleep apnea, depression and type 2 diabetes to name a few.

Having said that, know that PCOS can be managed and treated with the help of a few lifestyle changes. Follow a healthy and balanced diet. You need to eat healthy and in moderation. Avoid everything that comes in a packet. Processed food is a big no-no. Even when you are craving something tangy or savoury, prepare it at home with natural ingredients.

Regular exercise and quitting alcohol and smoking are other lifestyle measures that can help in managing PCOS effectively.

Also read:Weight Loss Tips: Adding This One Ingredient To Your Salad Will Not Help You Lose Weight, Tells Nutritionist

(Pooja Makhija is a nutritionist, dietitian and author)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Feb 23rd, 2021 | Filed under Diet Effectively

Australia's peak apple and pear industry body is calling on growers and juice producers to strongly consider removing the Health Star Rating from their labels, following a decision to give fresh fruit and vegetable juice a lower health star rating than diet cola.

The Australian and New Zealand Ministerial Forum on Food Regulation voted to adopt changes to the Health Star Rating (HSR) calculator, effectively giving 100 per cent fresh fruit juice a 2.5-star rating, while sugar-free diet soft drinks receive 3.5 stars. APAL and Citrus Australia have lobbied for amendments that would recognise the many other nutritional benefits that fresh juice provides.

An automatic fivestar rating applies to all fresh and minimally processed fruit and vegetable products, and APAL Head of Government Relations, Jeremy Griffith says the system is just going to confuse the public with mixed messages.

"The fact that they are promoting highly-processed products ahead of fresh produce is something that we just cannot understand," he said. "It is going to undermine the whole process of fresh produce and fresh juice - it just does not make any sense to us. They are saying it's okay to drink diet cola but if you take an apple or orange and juice it, it drops to 2.5 stars. They are basically saying diet cola is better than orange or apple juice."

National Farmers Federation (NFF) has formed a petition to help secure a fairer rating for Aussie juice and support the fruit growers.

Image source: National Farmers' Federation Twitter

While, Mr Griffith added another important way for the industry to show its disapproval of the decision is to not use the system on its packaging, as it is completely voluntary.

"Our advice to growers would be to seriously consider the value of the Health Star Rating system because we think it has lost its way," Mr Griffith said. "We don't think it is a logical or sound process. I think the most valuable thing is the nutrient labels on the back of the product, that's what we want consumers to read and understand. The process of trying to simplify that down into the star rating is not possible, and in fact, they failed dismally."

This issue has been discussed for the past five years, and APAL is hopeful the general public sends a message of "common sense" to the state government ministers who supported the decision so that it can be reversed sooner rather than later.

He says the key issue is the rating system should be targeted more at controlling highly-processed food and beverages with large amounts of added sugar - not the forms of 'sugar' found naturally in 100 per cent fresh fruit.

"I think they have been drinking their own Kool-Aid a little," he said. "To throw fresh produce and juice companies under the bus sends the wrong message. This is fresh produce that we are talking about; Australian-grown to a high standard that is no more than squeezed into juice. They are saying they are okay with a highly manufactured soft drink, so I think they have lost touch and what they decided undermines the whole aim of the health star rating system. In fact, the calculator that was originally formulated had diet cola at four-stars, before it was realised that it was unpalatable from a political point of view, and the calculator was adjusted to 3.5 stars."

Citrus Australia has joined APAL in opposing the changes, earlier this week saying the Health Star Rating system was misguiding and needed to be overhauled.

It seems that the HSR is an anti-sugar rating, as opposed to a health star rating, so this should be advertised clearly for consumers," CEO Nathan Hancock said. Even then, when chocolate cereal with additives can get 3.5 stars, and a natural product like juice as low as 2, primary industry is left confused about what they are trying to achieve. Under this system, dried fruits and many cheeses will continue to be considered less healthy than snacks such as potato chips.

Mr Hancock says changes suggested by the Federal Department of Health, which would have recognised juices nutritional qualities, were rejected by the majority of state governments, including Victoria and Queensland.

Queensland and Victorian state governments amongst others missed an important opportunity to support primary industry on Friday, Mr Hancock said. To our understanding, the proposal put forward by the Department provided options to be more nuanced with their approach to the health message when it comes to juice. However, its now obvious that we have a national health propaganda instrument manipulated by anti-sugar lobbyists and a rating system not based on facts but instead voted on down party lines."

With Australians not eating enough fruit and vegetables, he says Citrus Australia will continue to promote the value of fresh juice as an alternate source.

Natural 100 per cent orange juice may give you 20 per cent of your daily recommended intake of sugar, but good luck getting 50 per cent of your daily vitamin C from 125ml of diet coke, Mr Hancock said. It (HSR) does not provide enough information for consumers to make educated decisions; it does not recognise the importance of fresh fruit and vegetables in the diet, and it is easily manipulated by manufacturers of highly processed goods who simply adjust their additives to beat the system. Are dieticians really going to recommend diet coke to their patients?

NFF Chief Executive Tony Mahar also voiced his opposition to the HSR saying it has failed Australian growers.

The decision makes a mockery of Australias Health Star Rating system, and sadly both consumers and fruit and vegetable growers will suffer as a result, Mr Mahar said. The states and territories that supported this outcome should be ashamed. The nutritional benefits of things like Vitamin C, Thiamin and Folate found in fresh fruit and veg do not change when theyre squeezed into juice. You cant just ignore the full suite of nutritional benefits. Its absurd. We will continue to work closely with our members and federal and state governments to try and restore some credibility to the Health Star Rating scheme."

For more informationJeremy GriffithAPALPhone: +61 3 9329

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Feb 23rd, 2021 | Filed under Diet Effectively

VLDL cholesterol stands for very-low-density lipoprotein cholesterol. It is a type of low-density lipoprotein (LDL), which people sometimes call bad cholesterol.

The body needs some VLDL to work properly. However, too much can increase a persons risk of developing other health conditions, including heart disease.

This article will explain what VLDL is, what it does, and how to keep the levels within a healthy range.

Cholesterol is a waxy, fatty substance that the body needs to keep the cells and organs healthy. The liver makes all the cholesterol that the body needs. However, it is also present in many foods, including:

There are two main types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). People often refer to LDL as bad cholesterol and HDL as good cholesterol.

LDL takes cholesterol and fats to the bodys cells. HDL takes excess cholesterol to the liver for removal from the body, but it can only do so much.

VLDL is a type of lipoprotein cholesterol that the liver makes. Specifically, VLDL is a type of LDL cholesterol. However, while VLDL carries triglycerides, a type of fat, to the bodys cells and tissues, LDL carries mainly cholesterol.

If the body has more VLDL than it needs, the surplus circulates in the blood, contributing to the buildup of plaque.

Plaque is a fatty, sticky substance comprising fat, cholesterol, calcium, and other materials in the blood. Over time, it sticks to the inside of the arteries and then hardens, making them narrower. The term for this process is atherosclerosis.

Atherosclerosis stops the blood from being able to flow freely around the body. Every cell needs a ready supply of oxygen- and nutrient-rich blood to survive.

Therefore, high levels of VLDL can contribute to atherosclerosis, which can make a person more susceptible to heart disease or stroke.

Having too many triglycerides, which are the fats that VLDL carries, can also increase a persons risk of developing non-alcohol-related fatty liver disease.

According to the American Association for Clinical Chemistry (AACC), a normal VLDL level is anything up to 30 milligrams per deciliter (mg/dl), which equates to 0.77 millimoles per liter (mmol/l).

Measurements above this indicate high VLDL levels, which place the person at risk of heart disease and stroke.

Doctors can check VLDL levels as part of a test called a lipid profile. This blood test looks at the fats and the fat-like substances, or lipids, in the blood.

It does not measure VLDL directly. Instead, it looks at the levels of triglycerides in the blood. Most of these triglycerides will be in the VLDL, which carries them to the cells.

The test may report triglyceride values in mg/dl or mmol/l. Healthcare professionals estimate VLDL by dividing the triglyceride value by five, if the measurement is in mg/dl, or by 2.2 if it is in mmol/l.

A lipid profile will also measure:

According to the AACC, it is standard practice to ask people to fast for 912 hours before the test. During this period, they should not eat anything and only drink water. However, doctors may sometimes decide that this is not necessary.

People should also avoid drinking alcohol for at least 24 hours beforehand.

Many people will be able to lower their bad cholesterol by altering everyday habits. According to the American Heart Association (AHA), doctors might recommend:

Adopting a heart healthy diet means avoiding foods that contain saturated and trans fats. These foods include:

Instead, people should opt for a diet that includes:

Learn more about how to adopt a cardiac diet here.

Being physically active increases the amount of HDL, or good cholesterol, in the body. The more HDL the body has, the more effectively it can remove VLDL from the blood.

The AHA say that people should aim to do at least 150 minutes of moderate intensity aerobic exercise such as brisk walking, swimming, or cycling each week, where possible.

Smoking lowers the levels of good cholesterol in the blood.

It also increases the likelihood of a person developing high blood pressure or diabetes, both of which can lead to heart attack and stroke.

The AHA state that if someone has overweight or obesity, they are more likely to have high LDL cholesterol and low HDL cholesterol.

However, they note that losing just 510% of body weight can help a person with overweight or obesity improve their cholesterol levels.

Reaching or maintaining a moderate weight also reduces the risk of other health conditions, such as type 2 diabetes.

Some people may find that changes to their diet and physical activity levels are not enough to manage their cholesterol levels.

In these cases, doctors may recommend medication. The right approach will be different for everyone. Healthcare professionals will work with the individual to determine which medication or combination of medications is best for them.

Examples of medications that doctors may recommend include:

Doctors may also recommend omega-3 fatty acid supplements, such as cod liver oil. These can help lower triglyceride levels in the blood.

High cholesterol has no symptoms, so people with high VLDL levels will be unaware unless they have a lipid profile test.

Most adults should have a regular medical exam every 46 years. Doctors will be able to assess the persons underlying risk of heart disease by looking at multiple factors. As part of the health evaluation, they will carry out a lipid profile test to check the persons cholesterol levels.

VLDL is a type of bad cholesterol that can contribute to the risk of heart attack and stroke. Adopting a heart healthy diet, doing more physical activity, refraining from smoking, and maintaining a moderate weight are the best ways to manage cholesterol levels.

High cholesterol does not have any symptoms. The only way that people can be sure of their cholesterol levels is to ask a doctor for a lipid profile test. Most adults should ideally have this test every 46 years.

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Feb 23rd, 2021 | Filed under Diet Effectively

A recently published clinical trial of the anti-obesity drug, semaglutide, has produced a degree of weight loss which has led some to dub the medication a game changer in the treatment of obesity.

The trial looked at 1,961 adults who were overweight or obese. Approximately 75% of participants were female. Participants were given a weekly injection of semaglutide, a drug normally used to control blood sugar in the treatment of diabetes. Participants were also advised on how to manage their weight through dieting and exercise.

After 68 weeks of treatment, participants lost an average of 15.3kg (around 15% of their body weight) with semaglutide compared to just 2.6kg in those who received the placebo injection, alongside diet and exercise advice. This is the largest effect ever observed with an anti-obesity medication. The weekly dose was administered via subcutaneous injection which is unusual, as most anti-obesity drugs are given as a tablet taken by mouth.

But while the degree of weight loss is certainly promising, theres still much researchers dont know about semaglutide including whether the drug was effective on its own, or whether it was the combination of the drug, how it was administered, and whether it would produce the same magnitude of weight loss without the lifestyle changes.

Semaglutide is a molecule that works by controlling appetite. This has been shown in numerous studies, including research conducted in 2017 by the University of Leeds which found that, in people with obesity, a once-weekly injection of semaglutide (the same dose as used in this recent study) was able to reduce daily calorie intake by 24% and reduce some meal sizes by more than 30%. Despite consuming less food, people experienced no increase in hunger and reported feeling fuller. This study also showed that semaglutide decreased cravings for (and consumption of) high-fat foods, and made people feel more control over their appetite.

Semaglutide controls appetite by acting on the brains GLP1 receptors. GLP1 is a hormone which influences appetite and is released from cells in the gastrointestinal tract where it stimulates the release of insulin and slows emptying of the stomach. Research shows that GLP1 receptors are located widely throughout the brain, including in regions involved in aspects of appetite such as hunger and enjoyment of food.

Interestingly, recent research in rodents has shown semaglutide acts on brain areas responsible for both satiety and pleasure. However, the actions of semaglutide on brain processes are complex and remain to be fully worked out.

Although semaglutide appears to be effective in controlling appetite over a long period, there are three factors which might have influenced how effective it was: the semaglutide molecule itself, the route of administration (injection) and having participants change their diet and exercise habits.

Theres no doubt that the semaglutide molecule is potent in and of itself. But delivering it by injection could have affected how effective it was. The authors believe the weekly injection may make it easier for patients to stick to treatment than if they had to take it as a tablet, because they saw it as a medical procedure. It may also make patients more likely to conform with the dietary and exercise advice as well because an injection is perceived as a more serious medical intervention than taking a pill. This could remind people of the seriousness of obesity and motivate them to stick to dietary and exercise advice.

Its uncertain whether semaglutide would be as effective for weight loss if it was given orally as a daily tablet, as opposed to an injection. In a 12-week study on people with diabetes, research showed a daily oral dose of semaglutide is clearly effective in controlling appetite resulting in a loss of body fat. This indicates that oral dosing could be effective for weight loss but should be tested in a long-term trial in people with obesity.**

Patients in the trial were also instructed to diet and exercise to ensure they burned at least 500 calories more than they consumed. This lifestyle modification was enforced through monthly individual counselling sessions. The authors of the study state the drug should be delivered alongside a lifestyle modification programme so its uncertain if the drug would have been as effective without making lifestyle changes.

This isnt to say the studys results arent promising. Semaglutide controls appetite by inhibiting the drive to eat and increasing feelings of fullness. All of this may be particularly effective at reducing body weight, especially in a society which promotes unhealthy lifestyles and overeating and where unhealthy high-calorie foods are everywhere.

This suppression of appetite is also long-lasting. In the clinical trial, body weight continued to decline for more than a year body weight was at its lowest around week 60. Semaglutides continued action on the brains GLP1 receptors effectively inhibited the drive to eat at a level far beyond whats been seen in the past. Of course, if a person stops taking the drug, appetite will return to normal. And if no lifestyle changes are made, this could result in weight regain.

Its also worth pointing out that although participants lost around 15% of their body weight on average and one-third lost 20% of their bodyweight, half lost less than 15%. This means that semaglutide cant guarantee a specific amount of weight loss, which will vary from person to person. Another limitation of the study was that 75% of the participants were female. Future research will need to investigate if gender affects semaglutides efficacy.

Nevertheless, when semaglutide is approved for use in the UK, it could very well be a promising new treatment for managing obesity when combined with healthy lifestyle changes.

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Appetite drug shows promise in treating obesity - The Conversation UK

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Feb 23rd, 2021 | Filed under Diet Effectively
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