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Apple cider vinegar is a popular condiment regularly used in cooking as well as baking.

It is made from fermented apples - this means covering chopped apples with water and leaving them at room temperature until the natural sugars ferment.

Used as a health tonic for thousands of years, the benefits from drinking it daily include weight loss and reduced hunger.

Dr Deborah Lee explains: Most research on the effects of ACV on weight loss has been done in animals, with relatively few human studies, but some have had promising results.

READ MORE:Michael Mosley weight loss: Fast 800 diet plan to lose a stone in 21 days

Several human studies have shown ACV reduces appetite, improves satiety, helps regulate blood glucose levels, and interferes with fat deposition and storage.

Apple cider vinegar helps the stomach to empty more slowly. This means there is a small reduction in insulin levels which according to the expert, means you feel fuller for longer and are less likely to get sweet food cravings.

However the expert explains that drinking apple cider vinegar alone will not result in weight loss.

Deborah said: ACV can only aid weight loss if you also follow a calorie-restricted diet and increase your physical exercise.

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Those who wish to try apple cider vinegar for weight loss should also research what one they buy as some contain higher amounts of acetic acid as well as containing lots of preservatives.

The acetic acid in apple cider vinegar is known to aid weight loss in several different ways.

This includes lowering blood sugar levels which can help aid weight loss.

The expert continued: If you buy apple cider vinegar as a liquid, look for an organic, unfiltered product. Organic because it will be free from preservatives and pesticides.

Unfiltered because during the production process, apples are fermented. If the pulp is filtered, the pulp residue called mother is removed. This contains healthy bacteria and enzymes, good for your microbiome.

The tonic should also always be diluted in water and Debroah recommends drinking it twice a day.

Only a small amount of vinegar is needed to show results and it has been proven to help reduce belly fat.

She added: Always dilute 15ml in 500 ml of water and drink 250 ml morning and night before a meal.

One tablespoon which is around 15ml of vinegar contains about three calories and no carbohydrates.

Drinking apple cider vinegar straight can cause damage to the tooth enamel as well as damage to the oesophagus.

However there is a secret way to incorporate the vinegar into your diet without having to face the nasty taste or smell.

Deborah said: There seems to be no difference in the bioavailability between the capsules or the liquid. If you prefer to take apple cider vinegar capsules instead, take two-six capsules per day, taking two capsules before each starchy meal.

Although the benefits of apple cider vinegar extend weight loss, results can take up to 12 weeks to see and the expert recommends pairing the tonic with a healthy balanced diet.

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Sep 25th, 2020 | Filed under How to Lose Weight Fast

Following the Noom program takes just five to 10 minutes per day.

If there's one universal truth about weight loss, it's that there are a lot of different diets out there. And since there is no singular approach that works for everyone, trial and error is inevitable which can lead to frustration.

"When diets 'fail,' people tend to turn on themselves as they start to feel inadequate or see themselves as the failure, despite starting something that was inevitable to fail," says Andreas Michaelides, PhD, chief of psychology and head of coaching at Noom. "People can be very hard on themselves when this happens, berating their failures, and feel guilty when they fall back into old habits."

To avoid this, it's important to find a plan that makes you feel empowered and educates you on the most effective weight-loss methods like Noom, Michaelides says. "Noom isn't a diet in the traditional sense; it's a program that empowers users to make changes by equipping them with the right tools to do so," he says. The Noom toolkit includes a science-backed curriculum, a personal coach and a fully-loaded app with resources to help you monitor your progress when it comes to food and exercise.

And while there is no one right way to lose weight, there are a few wrong (either unsafe or ineffective) ways to go about weight loss. Here, Michaelides breaks down three common misconceptions.

Misconception 1: Weight Loss Is a Linear Process

Even if you're sticking to a diet religiously, your weight likely won't decrease consistently. "Plateaus are completely normal and frustrating, but they do not mean you are doing anything wrong or not making progress," Michaelides says. "Plateaus are multi-faceted and can be dependent on numerous factors, so the key here is to hold strong and focus on the non-scale victories you are achieving, like having more energy or feeling more confident in your favorite pair of jeans."

As part of the Noom plan, users weigh themselves every day in order to overcome scale anxiety and to get used to seeing slight or no fluctuations in their weight, Michaelides says. That way, if the number ticks up slightly, they won't be tempted to throw in the towel, and if it hasn't changed in a while, they can chat with their Noom coach for encouragement.

Misconception 2: Fad Diets Work

"Despite the widespread trend, we know it can be dangerous to cut out certain food groups," Michaelides says. "It is actually more important to focus on portion size rather than depriving yourself of a specific food or food group."

Beside not being sustainable long term, restrictive diets can be damaging both physically and psychologically, he says. Noom encourages users to make small changes over time and equips them to learn how to deal with setbacks.

Misconception 3: Weight Loss Should Happen Quickly

"Chances are, the weight you'd like to lose didn't appear overnight losing it won't happen overnight either," Michaelides says. "At Noom, we encourage clients to focus on their holistic health, and celebrate small victories off the scale as well as on."

He suggests making thoughtful, attainable goals and thinking of each goal as a small building block over time all your small successes can lead to big changes.

"If you're looking for a quick fix, or something extreme/restrictive, Noom might not be the place for you," Michaelides says. "Though extreme diets might result in faster short-term weight loss, that weight is often gained back just as quickly. Noom's focus is on creating a lifestyle change, so while the results aren't overnight, they are much more likely to stick." And that's the ultimate goal, right?

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The 3 Most Common Things People Get Wrong About Weight Loss, and How to Avoid Them - LIVESTRONG.COM

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Sep 25th, 2020 | Filed under How to Lose Weight Fast

Diabetes is a chronic condition that affects how your body uses insulin. This hormone controls how much blood sugar, also known as glucose, is released into your cells to be used as energy.

Over 34 million people in the US have diabetes, according to the Centers for Disease Control and Prevention (CDC). While there is no cure for diabetes, it can be managed with lifestyle and dietary changes, or medication like insulin.

Here's what you need to know to manage diabetes and lower blood sugar levels.

With all types of diabetes, your body either doesn't produce enough insulin, or isn't able to use insulin effectively.

Insulin is necessary to move blood sugar into your cells, where it is stored and used for energy. Without insulin, a condition called hyperglycemia can occur, where blood sugar builds up in your bloodstream instead of traveling into your cells.

Type 1 diabetes makes up just 10% of all diagnosed diabetes cases in the US, according to the CDC. It is most commonly diagnosed in children, teenagers, and young adults.

Although the cause is unknown, type 1 diabetes may be due to an autoimmune response caused by an infection or other trigger. Your body mistakenly attacks and damages the beta cells in your pancreas that make insulin, so little or no insulin is produced.

There are not many risk factors for type 1 diabetes, though genetics is believed to play a role. The odds of the children of men with type 1 diabetes developing the condition is 1 in 17, according to the American Diabetes Association (ADA). For the children of women with type 1 diabetes, the odds are 1 in 25 if the woman is under the age of 25, or 1 in 100 after the age of 25.

A type 1 diabetes diagnosis requires some important lifestyle changes. You must take insulin every day in order to survive. Your blood sugar level needs to be frequently monitored. It's essential to carefully plan your meals and count carbohydrates.

"This can be a frustrating and tiresome adjustment, but it is crucial that patients educate themselves on how certain foods impact glucose levels," says endocrinologist Rocio Salas-Whalen, MD, of New York Endocrinology.

Type 2 diabetes makes up about 90% of all diagnosed diabetes cases in the US. It is most often diagnosed in adults, but the CDC notes that it is becoming increasingly diagnosed in children and teenagers.

With type 2, your body can produce insulin, but it is not able to use it effectively. This is called insulin resistance, which happens when your liver, muscle, and fat cells don't effectively take in the blood sugar from your blood to use it for energy. As a result, your blood sugar level increases, which can eventually lead to type 2 diabetes.

You are more at risk for type 2 diabetes if you:

In addition to eating a healthy diet, it's very important for people with type 2 diabetes to maintain a healthy weight, Salas-Whalen says, because this can also help them control blood sugar levels.

Pregnant people may develop gestational diabetes, which is caused by the body's inability to produce the extra insulin needed during your pregnancy. Gestational diabetes can put your baby at risk for health problems later in life, such as obesity or type 2 diabetes.

About 7% of pregnant people in the US are diagnosed with gestational diabetes. It usually begins in the middle of your pregnancy, without any symptoms. You should be tested for it between your 24th and 28th weeks of pregnancy. It typically goes away after your baby is born, but you will have a higher risk of developing type 2 diabetes later in life.

If you have gestational diabetes, you'll need to work with your doctor to develop a healthy eating plan, and you should also remain physically active to help keep your blood sugar levels low. If a healthy diet and exercise don't lower your blood sugar levels, you may need to take insulin.

Prediabetes is a condition where your blood sugar levels are elevated, but not yet high enough for a diabetes diagnosis. However, if left untreated, prediabetes can develop into type 2 diabetes.

More than a third of all US adults over 88 million have prediabetes, yet 84% of them don't know they have it, the CDC notes.

With lifestyle changes like a healthy diet, losing weight, and getting regular exercise, it's possible for prediabetes to be reversed or delayed. Your doctor may also prescribe medication to help lower your blood sugar level.

"A prediabetic still has the potential to avoid diabetes, which should be avoided in every possible way," Salas-Whalen says.

The signs of all types of diabetes can include the following:

However, these symptoms develop slowly over time, and it may be difficult to recognize them, especially if you have type 2 diabetes. The signs of type 1 diabetes may be more severe, and can also include nausea or vomiting.

Target blood sugar levels are different for those with diabetes. The follow chart depicts normal blood sugar levels for diabetics and non-diabetics:

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Many people with diabetes with need to learn how to check their blood sugar multiple times a day using a glucose meter or a continuous glucose meter.

"Try not to think of blood sugars as 'good' or 'bad' or as a reflection of how well or bad you are doing," says Shelley Nicholls, DNP, APRN, CDCES, director of patient education at the Diabetes Research Institute. "Having a good understanding of what affects blood sugars and which of them a person can control or influence is the best tool a person with diabetes can have."

To treat diabetes, it is important to lower your blood sugar level and make sure it stays in a healthy range.

Doing this will not only increase your energy, but according to the ADA, each percentage point of A1C lowered reduces the possibility of long-term health complications which could include serious heart, kidney, brain, eye, or foot problems by 40%.

These are some of the best natural ways to lower and manage your blood sugar levels over time:

It's important for people with diabetes to be careful about the foods they eat because they can impact your blood sugar levels."Some foods can worsen diabetes, while other foods can actually improve diabetes control," Salas-Whalen says.

Carbohydrates and fiber especially affect your blood sugar levels in the following ways:

It can be helpful to follow a diet to manage your diabetes, as planning out your meals and snacks will help you control blood sugar levels effectively.

"Every person has different needs, so there is no one diet that is recommended for people with diabetes," Nicholls says. "The best option is to meet with a dietitian to determine individual needs and goals."

Here are some of the best diets for diabetics:

The Mediterranean diet includes plant-based foods, lean meats, and healthy fats.

According to a 2009 study published in Diabetic Medicine, people who strictly followed a Mediterranean diet for three months had lower A1C percentages and lower blood sugar levels after meals than those who followed it less strictly.

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is mainly used to lower blood pressure, but it can also help lower blood sugar.

A 2017 study published in the ADA journal Diabetics Spectrum suggests that the DASH diet can lower insulin resistance and help you lose weight. A 2016 study published in the journal Nutrition found that a DASH diet can also help lower the risk for gestational diabetes by as much as 71%.

This high-fat, low-carb diet limits carbs to 20 to 50 grams daily in an effort to put your body in the metabolic state of ketosis, where you burn fat instead of carbs for fuel.

A 2017 study published in Nutrition & Diabetes found that overweight adults with type 2 diabetes or prediabetes who followed a keto diet had lower A1C levels and lost over 4% more weight after one year than those who followed a moderate-carbohydrate/low-calorie/low-fat diet.

There are also some health risks associated with the keto diet. If you have type 1 diabetes, your lowered blood sugar level may lead to hypoglycemia and serious brain, kidney, or liver complications.

Another issue associated with this diet are "keto flu" symptoms that may include headache, nausea, and vomiting. It's important to consult with your doctor or a registered dietitian before starting a keto diet.

People with type 1 diabetes need to take insulin every day in order to survive. If people with type 2 diabetes are unable to reach their blood sugar target levels with diet and exercise, they may also need medication like insulin or metformin.

People with type 1 diabetes generally need to take three to four doses of insulin every day, according to the ADA. Women with gestational diabetes may need to take insulin daily during their pregnancy if their bodies aren't producing enough of it naturally. Many people with type 2 diabetes may need one dose each day with or without other medications.

Insulin is injected in the fat under your skin using a syringe, insulin pen, or pump. It should be injected in the same area of the body, but not the same place each day. It's best to inject insulin at mealtime so it is more effectively processed in your body.

There are many different types of insulin, and your doctor may even prescribe two or more of the following types:

"The challenge with taking insulin is that it's tough to know precisely how much to take," Nicholls says. The amount is based on factors that may change throughout the day, such as food, exercise, and stress. "So, deciding on what dose of insulin to take is a complicated balancing act."

Taking an extra dose of insulin can also help you lower blood sugar fast if it's an emergency, though you may want to check in with your doctor beforehand.

If you have type 2 diabetes, your doctor may prescribe metformin, a medication that lowers blood sugar by slowing your liver's production of glucose. It is the drug most commonly prescribed to treat type 2 diabetes.

Metformin is available in a liquid, pill, or extended-release tablet. You take it orally at mealtime two to three times a day. The extended-release tablet only needs to be taken once daily.

According to a 2012 scientific review published in Diabetes Care, metformin can effectively reduce A1C levels for people with type 2 diabetes by an average of 1.12%.

Although it's possible to control your diabetes and lower blood sugar levels, there is no specific cure.

"Because of this reality, lifestyle changes must be permanent and not temporary in order to avoid the potential long-term complications of diabetes," Salas-Whalen says.

To develop the best plan of treatment for diabetes, it's important to meet with your doctor for individualized recommendations.

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Sep 25th, 2020 | Filed under How to Lose Weight Fast

We all want our children to be healthy and to love their bodies how can parents help them if they need to lose weight? TODAY Parents experts weigh in on how to talk to kids about their weight without having them hate you, or themselves.

Nearly one in five U.S. children are "obese," according to a 2016 report from the National Center for Health Statistics, as defined as having a Body Mass Index (BMI) at or above the 95th percentile.

Though some professionals differ as to how much obesity directly affects health, the Center for Disease Control lists high blood pressure and cholesterol, type 2 diabetes, asthma, sleep apnea, joint problems, and fatty liver disease as some of the possible complications of childhood obesity. The CDC also warns that obese children face a greater risk of anxiety and depression, low self-esteem, and bullying.

Now, there is also evidence that obesity can make the complications of COVID-19 more severe even in young people.

How can parents address obesity in a child without causing them to feel ashamed or embarrassed?

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The American Academy of Pediatrics defines children with BMIs between the 85th and 95th percentile are considered "overweight." Those with BMIs over the 95th percentile are defined as "obese."

Children with BMIs between the 5th and 85th percentiles are generally considered to be at a "healthy" weight, and experts do not recommend talking about weight specifically with them. Instead, make a point to talk generally about health, physical fitness, and nutrition, parenting and child development expert Dr. Deborah Gilboa told TODAY Parents.

"You want to talk about food and fitness just like you teach your kids about allowance and chores and money things they're going to need to know as adults," she said. "We should do that no matter what their weight is."

Gilboa said it is important for all kids to be aware of how much of what she called "tushie time" they have in their lives which includes not just time spent sedentary while on screens, but also "puzzles and books and just sitting around."

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Pediatrician Dr. Tobi Amosun, medical director of Nashville's Academy Children's Clinic, acknowledged that BMI is an imperfect measurement of overall health and physical fitness; many factors go into obesity, including a family's structure and socioeconomic status, depression and anxiety, and even whether a family lives in a neighborhood where children can walk to and from school.

Depending on your family's race and ethnicity, Amosun said, a "healthy" BMI range might be higher or lower, and if your child is very active and athletic or has a larger frame, they might have a higher BMI but be very healthy.

If your child's BMI is over the 85th percentile, first take family history, where they are in their growth, and their physical activity into account. Then, if you determine that a change needs to be made in your home and lifestyle, follow these guidelines:

If you have an obese child in preschool or elementary school, you can naturally limit their food choices by limiting what you buy and make available to them in your home. Instead of talking about the number on the scale, talk about the content and quality of their food choices and their activity level without any sense of value judgment or shame, Gilboa said.

"Focus on wanting their bodies to work well without getting tired or wearing out, to keep up their energy," she said.

New York City-based dietician and intuitive eating expert Shana Spence told TODAY Parents she doesn't believe it's ever a good idea to label foods as "good" or "bad," especially to children. "They can take that kind of message into adulthood," she said, and it sets them up for a problematic relationship with food.

Instead, she advocates teaching children mindful or intuitive eating practices, which adults can role model as soon as children begin eating solid foods.

"What I recommend to parents first is sitting down to have meals," said Spence. "I don't think we realize how much we rely on grab-and-go food in this country. I know we're all running around, so sometimes we have to, but especially with kids it's super important to get them to start really thinking about what they're eating."

When you sit down and make yourself focus and be present in the moment while eating a meal or snack without phones or other gadgets nearby, Spence advised you more naturally ask yourself, Do I really want this?

"A lot of time, we eat just because it's convenient. We're not really thinking about what we're putting in our body," said Spence. "For instance, potato chips are delicious and are fine as a snack, but if you aren't thinking about it, you are probably eating more than you normally would."

Mindful eating, whether for children or adults, is about really figuring out the foods that work for our bodies and being aware of how they make us feel, Spence said. For example, if your child plays sports, teach them to think about how what they eat before practice or a game affects how their bodies feel and perform.

"Don't teach kids to 'diet,'" Spence said. "Replace that word with the idea of 'mindful eating' instead."

Mindful eating is even more important to reinforce in older children and teenagers who are more likely to want to eat while playing video games or on their computers instead of sitting down at a table for every snack or meal.

Spence recommended continuing to encourage older kids to focus and be present when they are eating, and she suggested distinguishing foods as "nutrient-dense" or not instead of "good" or "bad."

In older children, the way you talk about obesity matters, and it's important to know your own child and how they receive information surrounding weight and body size, said Amosun.

When she approaches a conversation about weight with a teenager, she begins by asking questions like, "How do you feel about your body size or shape?" This helps her keep the conversation neutral and non-judgmental. Sometimes, she said, teens will answer with frustrations not about their weight at all, but about their height or their proportions.

"I think the main thing is to know how to frame things in a way that's not about the child as much as it is about looking at their health," Amosun said.

With younger children, the conversation can focus on feeding their bodies to be able to keep up with their friends on the playground, but in teenagers, it can be more nuanced.

Amosun said she emphasizes that the goal is to feel good about their bodies, no matter what they look like. "Everybody looks different; all bodies look differently," she said. "I tell my patients, 'I want you to feel strong and confident in your body not just physically strong, but mentally and emotionally too.

"I have plenty of girls who are round and curvy, and they love their bodies," Amosun said. "They're healthy, and I tell them, you know what? Great. Make sure you exercise and eat a good diet."

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How to talk to kids about losing weight without them hating you (or themselves) - Yahoo News

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Sep 23rd, 2020 | Filed under How to Lose Weight Fast

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To anyone slimming down for health reasons or personal preference, belly fat can feel like the last jiggly bit to go.

If youre wondering why and how long itll take to win the battle science has the answers.

How long will it take to torch my belly fat?

Short answer: It depends.Long answer: The timeline for belly fat loss is directly related to your overall weight loss. Your best bet is to leverage both nutrition and exercise to burn all your excess jiggle. As your overall body fat diminishes, your belly will too.

Fat gets a bad rap, but its an essential part of life. Bad things happen when bodies dont have enough fat.

If you think youve got too much of a good thing, there are healthy ways to lose belly fat. (Detox teas, shrink wraps, and cleanses are not healthy ways).

Remind me why crash diets dont work?

Heres the lowdown on the timing and science of losing belly fat.

A life without fat is downright dangerous. Your body needs a certain percentage of fat to keep running on all cylinders.

According to the American Council on Exercise, most healthy women have about 21% to 35% body fat. For men, its more like 8% to 24% body fat.

Too little fat, and youll be dealing with nasty side effects like vitamin deficiencies, hormone issues, and even nervous system damage.

So, having fat on your body is healthy. But what about extra fat around your belly? Thats usually visceral fat, which is vicious AF. According to Harvard Health Publishing, visceral belly fat builds up inside your abdominal cavity, between your muscles and organs.

Too much visceral fat = high blood pressure, insulin resistance, and an increased risk for health probs like type 2 diabetes and heart disease.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, there are so many factors that play into how slowly or quickly you burn belly fat:

For years, folks have repeated the rule that burning 3,500 calories makes you lose about a pound. The reason is that 1 pound of solid fat equals about 3,500 calories.

A 2013 research review indicated that its also important to pay attention to factors like exercise and macros.

Still, using the 3,500-calories-per-pound method could help you figure out a target date for your fat loss #goals.

Heres some info to help you calculate your timeline:

Remember, the CDC recommends pacing yourself at 1 to 2 pounds of overall weight loss per week. So, it could take 1 to 2 months before you notice your waistline shrinking.

Two words: Calorie deficit. Losing body fat is best accomplished through a combo of diet cutting excess calories and exercise burning more calories.

Start with a few meal and snack time tweaks. Well get to the belly-busting moves in a sec.

Looking for a place to start? Heres a calorie calculator to help estimate your deficit goals.

Goodbye caramel macchiatos, helloooo dark roast!

But seriously, liquid calories are sneaky. Depending on your habits, you could easily consume 500 fewer calories per day:

One study showed that keto has been all the rage for years. Living the lower carb, higher fat life makes a difference when it comes to belly fat.

Oh, and those refined carbs you love? Not so civilized after all. One study with rats showed that eating too many refined carbs can result in increased visceral fat the very thing youre hoping to torch.

And dont forget the protein. High-protein meals will keep you from losing muscle mass while you lose belly fat.

A research review found that participants who ate more protein on their diets lost more fat and kept more lean muscle mass.

The oldest trick in the book, am I right? One study showed that using smaller plates and bowls results in smaller servings.

You can also keep yourself from overeating by noshing slowly, avoiding dinners in front of the TV, and asking for half your restaurant entre to be put in a doggy bag ASAP.

Ever smash a bag of Doritos during a Netflix binge? ♀

Ever noshed on a 1,000-calorie drive-thru crispy chicken sandwich? ♂

Only you can speed up your belly fat loss. Itll take some perseverance and body positivity.

A few more mindful eating tips:

Spot targeting truth or tall tale?

No matter what you call it spot reduction? Belly targeting? theres no proof that you can lose weight in just one area.

In a 2011 study of 24 relatively sedentary folks, the group who did ab exercises for 6 weeks didnt lose belly fat though they did get stronger!

Another study of 40 women with larger body sizes compared a diet-only to a diet-plus-abs-workouts approach. Both groups lost about the same amount of weight.

So, while the women who worked their abs probably felt more svelte, they didnt lose more belly fat than their friends.

The moral of the story? Spot targeting is all marketing hype. If you decide to lose excess belly jiggle, expect the rest of your bod to shrink a bit too.

TBH, the scale is not your best friend. You can weigh yourself weekly to track overall weight loss, but losing belly fat is about so much more than weight. Its about health, how your clothes fit, and how you feel.

And if youre working out, youre probably building muscle, which weighs more than fat. Muscle mass is a good, healthy thing! But it can be discouraging if you measure your success by a number on the scale.

Your best bet for measuring belly fat loss is a good old-fashioned tape measure.

To get an accurate read, always wrap the tape around the same place your belly button. Stand up straight, but dont suck in. Pull the tape snug, but dont tighten it so much that youre pinching your skin.

Like we said, theres no such thing as spot-targeted weight loss. But that doesnt mean your sweat sesh is in vain!

Resistance training, aka weightlifting or body weight exercise, is super helpful for anyone hoping to drop some excess lbs.

First, youll start developing abs of steel under your shrinking belly. Second, youll start burning more calories in your sleep! Yep, for real.

A 2012 research review showed that resistance training can boost the number of calories you burn while resting by up to 7 percent. Talk about revving up your weight loss potential!

One study showed that high-intensity intermittent exercise (HIIT) burns up to 30 percent more calories than other forms of exercise. Its all about that calorie deficit, right?!

A 2010 research review concluded that HIIT is the absolute best workout style for reducing belly fat.

Giving HIIT a whirl is easy. Just plan a workout that involves high energy bursts of exercise broken up by short rests. For instance, you could sprint for a minute, walk for 30 seconds, then repeat the cycle.

Fat is an important part of any healthy body. Excess belly fat, on the other hand, is often caused by unhealthy visceral fat.

Whether you want to lose belly fat for health reasons or to feel like a more svelte version of yourself, its going to take some time.

Instead of trying a questionable detox tea or going on a crash diet, commit to losing belly fat in a healthy, sustainable way.

Cut out empty liquid calories, swap refined carbs for healthier foods, and start a workout routine if you can. Its also a good idea to chat with your doctor about any weight or belly fat concerns.

Theres no one-size-fits-all timeline for losing belly fat. Be patient, focus on feeling good, and remember that your long-term health matters most.

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How Long Does It Really Take to Lose Belly Fluff? - Greatist

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Sep 20th, 2020 | Filed under How to Lose Weight Fast

Pregnancy can be a life-altering journey and brings a host of changes in a woman's body. When 30-year-old Rakhi Meniya realised that she was rapidly putting on a lot of weight after giving birth to her little one, she decided to do something about it. With the support of her husband, she did the impossible and lost a whopping 14 kilos in a span of 2.5 months. Her story is an example that anything is possible if you remain committed to your goals.Name: Rakhi MeniyaAge: 30 yearsHeight: 5 feet 2 inch

Highest weight recorded: 74 kgs

Weight lost: 14 kgs

Duration it took me to lose weight: 2.5 months

The turning point: I had put on a lot of weight after my pregnancy and I wasnt able to work out or monitor my diet soon after that. Hence, within a year, my clothing size went from S to XL and I found it quite tough to digest this huge change. My confidence had also begun to waver due to all the unsolicited pieces of advice. However, my husband acted as my pillar of support and gently nudged me to start working out and take care of myself. That was the turning point in my life and I have never really looked back after that.

My breakfast: I keep my diet simple and fuss-free so that I can follow it on most days. For my breakfast, I choose anything from a bowl of oats, a portion of sprouts with strawberry or banana smoothie. I completely avoid cheat meals or cheat days.

My Lunch: 1 chapati, 1 bowl of vegetable curry or a portion of sprouts with buttermilk. Occasionally, I have a bowl of brown rice with dal.

My Dinner: I make sure to finish my dinner by 7 pm every day, without fail. I have boiled vegetables like broccoli, carrot, cucumber etc. Sometimes, I have one chapati with a bowl of dal or vegetable curry.

My Workout: My workout routine is fuss-free. I run for 3 kilometres in the morning for six days a week and do Tabata workout at home. Tabata workout is an excellent choice for working out at home, given the current circumstances where we cannot hit the gym.

Pre-workout meal: Any fruit of my choice, including apple, orange and kiwi

Post-workout meal: I have a glass of almond milk with a handful of nuts

Fitness secrets I unveiled: If you want to lose weight and get back in shape, it all boils down to consistency. It does not matter what workout routine you follow, you have to keep doing it to see results. I have realised that losing weight is not rocket science, you have to watch your diet and continue working out as per your body type.

How do I stay motivated? Undoubtedly, one of my biggest motivators has been my husband, who gave me new targets every week to ensure that I kept going. When I started seeing the results, I kept following the same schedule for my work out and dietary plan. Also, when I saw that I was able to fit into size S/M clothing again, it further motivated me to continue my journey.

How do you ensure you dont lose focus? In the beginning, it was really tough to make up your mind to follow a strict schedule and make rapid lifestyle changes. However, after I maintained my routine for the first 15 days, I slowly became focused. Whenever I felt that I was straying from goals, I would watch my old photographs to motivate myself to keep going. It wasnt easy, but it was certainly worth it.

What shape do you see yourself 10 years down the line? I see myself as a healthy person, who loves to work out, no matter what.

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Lockdown weight loss story: I lost 14 kilos in just 2.5 months with my husbands support! - Times of India

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Sep 20th, 2020 | Filed under How to Lose Weight Fast

Nix screens at the dinner table and use conversations to slow down the pace of your eating.

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If you're watching your weight, the choices you make throughout the day whether they deal with food or exercise make a difference when it comes to the number on the scale. But making healthy decisions at dinnertime can really propel your progress.

These five dietitian-approved, simple supper strategies will help set you on the road to weight-loss success.

While dining at the same time every evening may not seem convenient (especially during the chaos of busy weeknights), it can encourage weight loss. That's because when you stick to a nightly routine, you're more likely to plan out your dinners versus wandering into the pantry (or ordering takeout) when hunger strikes, Carissa Galloway, RDN, registered dietitian and certified personal trainer, tells LIVESTRONG.com. The latter often results in unhealthy food choices since we tend to pick whatever's readily available when we're feeling ravenous (think: chips, microwave dinners, fast food, etc).

In fact, people who eat dinner (and other meals) without a regular schedule appear to have a greater risk of metabolic syndrome and cardiometabolic risk factors, including a higher BMI and blood pressure, per a November 2016 review published in the Proceedings of the Nutrition Society.

And what time you nosh at night matters too, according to a June 2020 study published in the Journal of Clinical Endocrinology and Metabolism. Researchers found that adults who dined at 10 p.m. burned less fat and experienced higher blood sugar peaks compared to early bird eaters who dined at 6 p.m.

The takeaway: To promote weight loss and overall health, establish a daily dinner schedule, and the earlier you eat the better.

2. Ditch the Distractions (Yes, Including Netflix)

While eating dinner in front of the tube is super common, it's not doing you any favors in the weight loss department. If your brain is preoccupied by the TV or your phone, you may not process taste and satiety the same way you would at a table without distraction, Galloway says.

And the science backs her up. An August 2020 study published in Appetite found that you're less likely to realize when your stomach feels full if you're engrossed in a highly engaging task. In other words, while you scroll through IG or binge-watch that true crime docuseries, odds are you'll unintentionally overeat.

Not to mention you'll enjoy your grub less. Think of it like this: How can you savor all the flavors on your plate when your attention is elsewhere?

Conversely, practicing mindful eating (where you focus on your food, eat without distractions and take the time to relish every bite) can be a helpful weight-loss strategy, according to a June 2018 study in the Journal of Family Medicine & Community Health.

What's more, mealtime minus the interference of screens can be an opportunity to connect with family and nurture your relationships, Galloway adds. And having a strong support system and a healthy, balanced lifestyle are also key factors to success on your weight-loss journey.

3. Gulp Down a Glass of Water First

You've probably heard that drinking more water can help with weight loss, and for good reason. Sipping on H2O before and during dinner saves calories, Galloway says. This is especially true when you substitute water for other high-calorie, sugar-packed beverages like soda.

Indeed, a February 2010 study published in Obesity (Silver Spring) found that middle-aged and older adults who were overweight and obese who consumed 500 milliliters (about 2 cups) of water before each meal lost 44 percent more weight than those who didn't drink water.

That may be in part because the water in your stomach can increase your feelings of fullness, which leads to eating less, Galloway says. As a matter of fact, that's what a small study of non-obese young adults found. When participants drank water prior to a meal, they consumed smaller amounts of food, and, despite eating less, still reported adequate satisfaction and satiety, per research published in the October 2018 issue of Clinical Nutrition Research.

"Bonus points if you gulp down a glass of water 30 minutes before dinner and then eat your vegetables and higher-fiber foods first," Galloway says. "The goal is to fill up on better-for-you foods, so you're less likely to reach for seconds of higher-fat foods or refined carbs."

Need a way to easily track your daily water intake? Download the MyPlate app to do the job, so you can stay focused and achieve your goals!

One of the simplest strategies to support your weight-loss goals is to chew your food slowly. Case in point: Eating slowly resulted in reduced food intake, decreased hunger and increased fullness in non-obese individuals in a March 2014 study published in the Journal of the Academy of Nutrition and Dietetics.

And an April 2015 study in the Journal of Epidemiology found that fast eaters tend to have a larger waist circumference and a greater incidence of metabolic syndrome.

If chewing your food into a lump of mush sounds too tedious, you can still reduce your eating speed with a few simple tweaks. "Put down your silverware between bites, sip water or have a conversation to lengthen the meal and allow your body to recognize fullness cues," Galloway says.

What you put on your plate matters too, of course. Galloway suggests aiming to fill half of it with vegetables, which will help you feel full on less calories.

After a big dinner at the end of a long day, most of us prefer to plop our butts on the couch. But if you want to drop a few pounds, a post-dinner stroll is a stellar idea.

"Walking after dinner has a special magic, as it helps to stimulate your metabolism, which in turn can help you burn calories and lose weight," Galloway says.

Plus, we're the "least active at night, so walking can help sneak in a little extra movement, which increases our daily caloric expenditure," she adds.

What's more, a leisurely walk after dinner is "great for anyone at risk of diabetes or who's diabetic, because activity can help naturally lower your blood sugar," Galloway says.

She's right. An October 2016 study published in Diabetologia found that a 10-minute walk after each meal, but especially post-dinner, reduced blood glucose levels in people with type 2 diabetes.

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5 Easy Things to Do at Dinnertime to Help You Lose More Weight - LIVESTRONG.COM

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Sep 20th, 2020 | Filed under How to Lose Weight Fast

weight-lossBy Bunmi Sofola

Most people struggle to lose weight and their efforts are not helped by the numerous myths surrounding losing weight. Here are some of them:

Myth 1: Missing breakfast is a good way to lose weight youll have heard that breakfast is the most important meal of the day and its true. When youre asleep you are fasting, and its important to break this fast by eating when you wake up. If you dont, youll miss out on much-needed vitamins and minerals. You could also end up feeling hungry later in the day and start snacking on bad foods, therefore increasing your calorie consumption.

Myth 2: You always gain weight when you quit smoking: Nicotine can increase your metabolism, but only slightly. The problem occurs when people who give up smoking replace a cigarette with bad food. However, if you chew sugar-free gum or snack on vegetables, this can prevent weight gain. You could also try keeping your hands occupied or having a bath to distract yourself.

Myth 3: Working out on an empty stomach burns more fat: The idea that exercise without eating will make your workout more efficient isnt true. In fact, research shows that youre more likely to burn fat throughout the day if you can eat something before you hit the gym. Try having a piece of fruit or yogurt 30 minutes before your workout.

Myth 4: Low-fat and fat-free foods are better for you: However, tempting it is to opt for reduced-fat items, they are no better for you, and can sometimes be worse. To make for fat being removed from foods, other ingredients are used such as sugar, flour, thickeners, and salt, all of which can add calories. Low-fat and fat-free versions can also be less satisfying, meaning you could end up eating more food in its most natural form is best and portion control is key.

Myth 5: Yo-yo dieting will wreck your metabolism. While low-calorie and a yo-yo dieting can have an effect on your metabolism, its not true that these changes are permanent. Your metabolism will naturally go up and down throughout life, but if you stop dieting, it will eventually return to normal. Its not wise to try out fad diets all the time. They are hard to maintain and once you stop dieting, its likely the weight will return.

Myth 6: Cutting carbs will help you lose weight. Stopping eating carbohydrates all-together isnt good for your health. Carbs are a necessary part of your diet and provide vital energy. In the short term, eliminating them can result in the loss of water weight rather than fat. Furthermore, carb-free diets can lead to bad breath, fatigue, and headache. Eating a small portion of bread, pasta, or potatoes with a meal will not make you put on weight.

Myth 7: Eating before bed causes weight gain: People used to say that having a big meal before going to bed would cause you to pack on the pounds. But timing wont make a difference. A calorie is a calorie no matter when you eat it. The problem arises when people snack late in the evening to overcome stress or boredom, or to satisfy cravings. After-dinner treats tend not to be controlled and are often unhealthy foods such as chocolate or crisps. Try giving yourself a cut-off time each evening when you tell yourself to stop snacking.

Myth 8: Eating little and often will make you burn more fat. Many dieters think that eating small meals throughout the day is key to shedding pounds. Some claim that it keeps your metabolism going and starves off hunger, but theres no actual evidence of this. A study found that switching from three daily meals to six didnt help weight loss. In fact, it made people want to eat more. You are better off cutting down on your number of calories per day, regardless of when and how often you eat.

Myth 10: No pain, no gain. Ever heard the rumour that when exercising you have to feel pain for it to be working/ Experts are adamant that this is untrue as well as harmful. Its normal to expect some soreness a day or two after exercising, but not to feel pain during your workout. If you do, youre probably doing it incorrectly or may already have an injury. Stop, rest, and see if the pain disappears. If it doesnt, consult your doctor.

Vanguard

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Coping with the myths of losing weight - Vanguard

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Sep 20th, 2020 | Filed under How to Lose Weight Fast

My name is Shavonda Brickley (@shrinking_shavonda), and I am 35 years old. I live in Dallas, Texas, and I am a customer service representative for a pharmaceutical company. I started my weight-loss journey by doing keto with intermittent fasting and working out with a personal trainer, and I lost 143 pounds.

I tried so many different weight-loss methods and did not stick to any of them. The thing I struggled with the most was consistency. I was my heaviest at 28 years old; I weighed 347 pounds.

In December 2017, I went through a life-altering event that put me in a really dark place. I was giving so much energy to that situation. In addition, I always felt like everyone elses happiness was more important than mine. I was always placing myself on the back burner. I felt that it was time for all of that stop. If I could pour so much into others (and wanted to continue to be able to do that), I needed to first pour into me.

And thats when things clicked. Before I could be the best mom or partner to anyone, I needed to be the best me to me.

Initially, I just tried to eliminate things like soda and juice from my diet. I made small adjustments like going from white rice to brown and eating more fruits and salad.

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Then I came across the ketogenic lifestyle via Instagram and slowly transitioned into it. I would order a burger and remove one bun, and sub out fries for fruit. Eventually, I did more research and learned more about the lifestyle and went full-blown keto in July 2019. I love how non-restrictive keto is. I can still eat all of the foods I love, and there are so many products that can be used as great substitutes for some of the things that are not allowed.

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Shortly after that, I also started to incorporate intermittent fasting (IF) by following a 16:8 schedule (meaning I ate within an eight-hour window every day and fasted for 16 hours).

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I would work out six to seven days a week and eat properly during the week, but I would overindulge on the weekends. I thought of cheat meals as a way to reward myself, not realizing initially that this mindset was stalling my progress.

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Currently, I have a personal trainer that I see at least three times per week. When I am not training with him, I may walk about four miles or do my C25K running app. I absolutely love working with my trainer. Before COVID-19, I would attend my favorite cardio hip-hop class called Mixxedfit at my local gym. I miss that class so much!

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These three changes have made the biggest impact on my overall weight loss.

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My advice to anyone who feels stuck or unsure of how to start: It doesnt matter where you start or how much weight you have to lose, just start! Dont focus on how long it will take, just focus on the direction in which youre going. Do not compare your journey to anyone elses.

Keep your head in the game and love yourself enough to get started. Be kind to yourself during your journey. Focus on the progression and not perfection. This journey is yours. Embrace it and take it on full-speed. Dont give upyou have nothing to lose but weight.

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'I Combined Keto With 16:8 Intermittent Fasting And Cut Out Cheat Meals To Lose 143 Lbs.' - Women's Health

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Sep 20th, 2020 | Filed under How to Lose Weight Fast

While the country is grappling with the consequences of the coronavirus pandemic, it has been shown through research that the process of combating the ill effects of the disease goes much beyond clinical support. An individuals immunity and ability to tackle a health hazard is directly proportional to his/her immunity and nutritional status.Our immune system is an intricate network of cells, tissues and organs that band together to defend your body against foreign invaders like germs, viruses and bacteria. A healthy immune system protects us by creating a barrier that stops those invaders from entering our body. Hence with the advent of COVID-19, the role of a healthy immune system plays the role of a savior. Nutrition, choice of foods and lifestyle is decisive to an excellent health at all stages of life. There can be ways to work on improving your immunity at home by inculcating the following practices in our lifestyle. 1. Eat right from the start:Healthy and balanced nutrition should be inculcated from childhood. Once your child is 12 months old, theyll be eating more of the foods that adults eat. Eating a healthy diet sets a good example for your children. Its important for children and adults alike to limit foods that are high in sodium, unhealthy fats and added sugars. When you are planning your meal for the whole family, try to add all types of food groups in your food plate, such as carbohydrates, add whole wheat or mixed grain chapati or hand-pounded rice. For protein, calcium add milk, curd, paneer, pulses, legumes, egg, chicken, fish. For healthy fats add olive oil, sunflower oil, sesame oil, almond, walnut etc. For vitamins, minerals and antioxidants add colourful fruits and vegetables and also add prebiotic foods like yogurt and probiotic milk. Hydration is also paramount in the healthy working of the body. This type of diet can fulfil all the nutritional requirements of your body without any supplementation.

2. Rainbow food palette:Foods have phytochemicals present in them that determine their colour. These are nothing but antioxidants, vitamins and minerals that provide nutrition to your body and help build immunity. Every natural colour given by nature to fruits and vegetables possesses special phyto nutrients that are specific to that colour. Hence, including foods from various colour families to your meals will ensure no important nutrient is missed out from your diet. Following a rainbow diet is easy as you can find many food alternatives in a colour family and it does not involve following unrealistic diet trends. Not only do the colours provide special nutrients but the vibrancy of the palette is also a mood booster! Include foods from families of red, blue, green, yellow, orange and white in your diet to increase immunity.

4. Mindful eating:Inadequate nutrition has been linked to lower resilience for fighting diseases and being an easy target for infections and viruses. Nutrients contribute to our overall health. Their intake in sufficient and right amounts is paramount to the well-being of the mind and body. However, getting engrossed in your screens while having meals can be a disaster, despite the nutrients you are having in your meals as you are unaware of the quantity intake. This habit leads to overeating. To curb this, one needs to be vigilant and peaceful while eating and not indulge in any activity during that time. Believe and follow Mindful Eating- enjoy the taste of food, restrict the portions and chew well for good gut health and proper absorption of nutrients. Avoid watching digital screens or reading while eating meals. It helps is coping with physical or mental stress during tough times and is especially necessary at this crucial time.

4. Plant-based eating:

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Ways to improve your immunity against Coronavirus - Times of India

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Sep 20th, 2020 | Filed under How to Lose Weight Fast
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