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The Keto diet is one of the most popular weight loss fad diet advocated by celebrities and others. It is a low-carb, high-fat diet that facilitates quick weight loss. When you follow this diet, your body reaches the state of ketosis. People who have diabetes may reach this state without following this diet because ketosis can occur if your body is either not producing enough insulin or it is unable to process the insulin hormone properly. But despite the keto diet being so popular, many experts believe that you should not go in for it without proper medical guidance. This is because it may sometimes lead to adverse conditions especially in people with chronic health conditions. In diabetics, it may induce diabetic ketoacidosis, a relatively serious health complication. Also Read - Keto diet may help you fight the flu : Study

Ketosis is basically a metabolic process where your body burns fat for energy when you dont have enough glucose to burn. This leads to the buildup of acids called ketones in your body. In the keto diet, you cut down on carbs, which your body breaks down into glucose to use as fuel or energy. The reason why you lose weight so fast in the keto diet is because when you stop eating carbs, your body does not have enough glucose. Instead it burns your fat and use the glucose in them as an energy source. Because of this, your body accumulates an excess amount of the ketone acids, which you expel via urine. Why experts are wary about the keto diet is because too much of these acids can be poisonous and you may get ketoacidosis. Also Read - Keto Diet Tips: Know how this diet helps in weight loss

Though this diet may be dangerous for people with chronic health conditions, it may also reduce the risk of these very ailments in healthy people. Following this diet helps you lose a lot of weight and obesity as you know is a risk factor for many diseases. Therefore, your risk of developing cardiovascular disease, diabetes, high cholesterol level, heart disease and hypertension goes down significantly. Some experts say that it may also help in the treatment of epilepsy.

There are a lot of foods that you can add to your ketogenic diet as long as these are all low in carbs. Here, let us look at the best foods that you must have for quick weight loss in this diet.

These are high in protein and free of carbs. Meat is also a rich source of essential nutrients like B vitamins, potassium, selenium and zinc. It can help you preserve muscle mass which you risk losing when you follow a very low-carb diet.

Eggs keep you full for a long time and prevents you from overeating. Moreover, it is nutrient dense and a rich source of the antioxidants, lutein and zeaxanthin. This is again protein rich and one egg contains less than 1 gm of carbs.

These are rich in fibre, which helps in bowel movement. It is also a rich source of many essential vitamins and minerals, including potassium. Having this regularly can help you control your cholesterol and triglyceride levels. And, one serving of avocado contains only about 2 grams of carbs.

You must include a lot of non-starchy vegetables like spinach and Brussels sprouts to your diet. These contain vitamin C and several essential minerals. You also get antioxidants that protect you from free radical damage. So have a lot of kale, broccoli and cauliflower.

You must definitely have fish and shellfish when you follow this diet for B vitamins, potassium and selenium. These are free of carbs and rich in healthy fats and protein. Have a lot of salmon, sardines, mackerel and other fatty fish. These are high in omega-3 fats, which again helps you lose weight by increasing insulin sensitivity.

Published : July 8, 2020 5:26 pm | Updated:July 9, 2020 8:52 am

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Keto diet for quick weight loss: The best foods that help you achieve ketosis - TheHealthSite

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Jul 9th, 2020 | Filed under How to Lose Weight Fast

If you are trying to lose weight, you should start with diet and exercise. Healthy eating and working out regularly can both help you achieve weight loss. Plus, there are certain tips and tricks that make it even easier to manage your weight and prevent overeating.

With that in mind, keep reading for the one thing you should do before dinner every night for weight loss!

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Having some water before your meal can help you keep your weight in check as it helps prevent you from overeating.

According to Eat This, Not That!, this can help you feel fuller faster thereby making it easier to eat in moderation.

The article explains, "In a 2015 study, British researchers recruited 84 adults looking to lose weight. They broke the participants into two groups and instructed one faction to drink 16 ounces of water 30 minutes before eating, while the second group was told to simply imagine their stomachs feeling very full before a meal. After 12 weeks, the scientists weighed all of the participants and discovered the water-guzzling group dropped almost three more pounds than their imaginative counterparts."

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What should you take away from this?

Eat This continues, "Scientists speculate the water drinkers faired better because drinking H2O helps people feel more full, naturally curbing their appetite and causing them to eat less."

With that in mind, if you are currently dieting and finding yourself overeating at dinner, you should definitely give this tip a try.

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In addition, Eat Thisalso recommends having a high fiber snack or even a salad before dinner. That way, you can fill up on healthier food, making it less likely that you'll overindulge in your meal.

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Plus, after your meal you can try out this tip to help speed along digestion and prevent after-dinner bloat!

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The One Thing You Should Do Every Night Before Dinner For Immediate Weight Loss - SheFinds

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Jul 9th, 2020 | Filed under How to Lose Weight Fast

As lockdowns begin to ease across the world, plenty of us have only interacted with friends and colleagues on video calls for the last few months. It's no surprise people are now looking to lose weight: without having to leave the house (or even dress properly from the waist down), "lockdown weight gain" has become a real worry for many.

Some people might want to lose belly fat to get back to the way things were, while others might be using this lockdown period to make a real lasting change to their health and fitness habits. With gyms currently off-limits, here are a trio of common sense, science-backed health hacks to start losing weight faster.

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It sounds almost too simple, but drinking a single pint of water can have an immediate weight-loss effect.

The scientific Journal of Clinical Endocrinology and Metabolism found drinking just one pint of water increases your metabolic rate, which means your body will burn more calories while at rest. After drinking 500ml of water, the study recorded metabolic rates improving by up to 30%, with the benefits lasting for one hour.

It's a great way to lose belly fat: often, we confuse thirst with hunger and get "snackish" when dehydrated, so drinking lots of water also curbs our appetites in addition to raising our metabolic rate. Drinking pints of water in regular intervals throughout the day will result in you feeling less hungry and burning more calories, all without lifting a finger.

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It's long been thought there's a link between a lack of sleep and increased appetite. If you have less energy while you're tired, you're naturally going to try and grab more energy from food. However, the connection between sleep and appetite runs even deeper than we thought.

One researcher from the University of Washington found lack of sleep interferes with the production of leptin and ghrelin, the two hormones in our bodies responsible for regulating appetite. Sleep doesn't just recharge our batteries, preventing us from getting that energy elsewhere: it also has a direct hand in appetite regulation.

Second Nature, a new online habit change programme commissioned by the NHS, recommends getting between seven and nine hours sleep each night.

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With the stresses of a global pandemic outside your door, it's easy to turn to a glass of wine, beer or gin and tonic to take the edge off. However, the more we drink, the more we disrupt our body's approach to food.

A study in the journal Nature Communications reveals why so many drinking sessions end up with a late-night burger or kebab: alcohol switches the brain into "starvation mode", simulating hunger and encouraging us to eat more.

Combined with the fact lots of alcoholic drinks like beer and wine are chock-full of calories, and it's easy to see why an increase in our alcohol consumption also increases our waistline,

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Lose weight: Three health hacks to help you lose belly fat after lockdown - T3

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Jul 6th, 2020 | Filed under How to Lose Weight Fast

Cayenne pepper

Cayenne pepper raises the body temperature which can help boost your metabolism.

The higher your metabolism, the more calories you will burn throughout the day and at rest.

Adding this spice to your meals can help you burn up to 100 calories per meal and can also help curb your appetite, meaning you will eat less food.

A recent study showed that people who consumed red pepper with every meal felt increased feelings of fullness and had fewer cravings.

Cinnamon

If belly fat loss is your goal, then adding cinnamon in your everyday foods can help assist with your weight loss journey.

Cinnamon helps in losing weight by suppressing appetite, regulating blood sugar levels and speeding up the metabolism.

Poor control of blood sugar levels can cause many health problems which may then cause difficulty when trying to lose weight.

You can add cinnamon to drinks like smoothies, sprinkle on warm porridge in the morning or even add it to stewed fruit like apples to satisfy that sweet tooth.

Ginger

Ginger can help decrease inflammation, stimulate digestion and suppress your appetite.

These properties can help aid in weight loss and target belly fat when added to your diet.

You can add ginger to hot water to create a tea or like cinnamon, you can add it to foods for extra flavour as well as helping weight loss.

One study looked at gingers weight loss benefits and found that ginger has a significant effect on body weight and belly fat.

When you take ginger and lemon together for weight loss, you may be getting an extra boost for keeping your body healthy and increasing feelings of fullness and suppressing hunger.

Adding a squeeze of lemon to your ginger tea or drink can have staggering effects on weight loss and it is recommended to drink the beverage around two to three times a day for maximum results.

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Weight loss: Add this spice to your diet daily to help burn belly fat fast - Express

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Jul 6th, 2020 | Filed under How to Lose Weight Fast

Expert Tip 1. Shop and Meal Prep in Advance.

The first day on the diet you are so excited to get started, finally lose weight and keep it off. But before you hit go, it helps to do a little meal prep. It's so much easier to succeed if you set yourself up in advance. The easiest way for Is to meal prep on Sunday. Only focus on making your Monday through Wednesday lunches and dinners, since breakfasts and snacks you can make the same day.

Most diets fail, we know, but by being held accountable to a partner or group can help you reach, and exceed, your goals. By being accountable to a partner or group, you raise the success of your diet and exercise program to over 95 percent. If no one is around as you embark on this healthy weight loss journey, join a community. The Beet's The VegStart Diet group lets you check-in, compare successes or struggles, and get support. So join The VegStart Diet FB group and success is in the bag.

This meal plan will provide you with a sufficient amount of nutrients, both macros and micros, which is awesome! Still, most people would benefit from taking avitamin D and vitamin B12, since those are harder to get from diet alone. I recommend picking up a Vitamin D3 (1000 to 2000 IU) + a B12 (500-to 1000 mcg). These are two nutrients that you will most often have to supplement on any plant-based diet.

We know that dieting is easier during the week and a little harder on weekends. That's why we built in some wiggle room, so you can be stricter on yourself on weekdays and let out the leash a bit for social events like a Friday dinner, Saturday picnic or Sunday BBQ. But remember: Consistency wins. If every time there is a birthday or holiday or occasion you take it upon yourself to "go for it," you can undo all the hard work you've already put in. A study in Obesity found that losing weight and keeping it off depends on changing the way you eat and sticking with it, daily, and not drastically losing weight quickly since it will make you want to cheat more. For long-term loss stay consistent and eat healthily day after day.

We all have a tendency to stay glued to technology while eating. This leads to more focus on whats happening on the screen rather than the food we are eating. Try to eat attentively during every meal to cut down on overeating or snacking. A study found that mindful eating influences how much you eat during and between meals. The more you are aware of your meals, the more you will enjoy every bite and feel satisfied after meals. Make your technology-free.

For some people going for a walk in nature helps their stress levels, or taking a luxurious bubble bath. Others enjoy reality TV or reading a good book. Whatever makes you laugh, breathe deeply, and relax will lower your stress hormones and help your body let go of stubborn fat. The ancient fight-or-flight response means that stress signals the brain's hormones to hold onto fat, in case you need fuel to fight for your own survival. Unwind this process by meditating, breathing deeply twice a day and focus on positive thoughts. Take a quiet moment to reassure yourself that you are safe: "Life is good, everything is going to be okay."

Stay away from processed foods because they're filled with sodium, sugar, hydrogenated fats and preservatives. They can also be loaded with chemicals such as food coloring, and have been engineered to make you eat more. A recent study found that participants who loaded up on processed foods ate an average of 500 more calories a day than those who stuck to whole foods, which will keep you fuller longer because they're full of nutrients that fill you up, like protein and fiber.

Share your photos of your meals with us, and with your community. Sign up and join the VegStart Diet page on The Beets Facebook account. Make it a party when youre cooking. This doesnt have to be gloomy and un-enjoyable process. Everyone wants to eat healthy, and sharing the recipes is a way of spreading the word about this new plan.. Tell your friends to try it. Hashtag #VegStartDiet and let others know how doable this diet is!

When you practice mindful eating, before you reach for food, first assess if you are truly hungry or bored or stressed or upset over something. Ask yourself: What do I really want? A new job? A more loving relationship? It may have nothing to do with hunger. If youre bored, go for a walk, or listen to a podcast. Cant stay away from the fridge or snack cabinet? Prepare yourself a satisfying snack from the VegStart Diet for a little energy jolt. Look for a new activity. Soon youll get out of the habit of using food to prop up your mood.

I hope youre already aiming for 10,000 steps a day. Taking an early morning walk or after-dinner stroll is a great way to destress and burn calories. But the fun thing about trying a new diet is to challenge yourself to reach a loftier goal, so why not add in trying a new type of movement too? Make it something you dont do often or have never tried. Maybe thats a HIIT workout (High-Intensity Interval Training) which burns an insane amount of calories, or starting a running program, which also burns fat fast. Trying something new and energizing is the name of the game.

A good way to help stay accountable is to keep a journal or log detailing your personal goals, and track your progress. It also serves as a nice reminder of how far youve come. A study on goal-setting showed that if you write down your goals youre much more likely to achieve them. Check out the log in the back of this VegStart Diet book for a great way to start.

Sleep is the unsung hero of your diet. When you sleep the hormones that regulate hungerghrelin and leptinare impacted. Ghrelin is the gremlin, since it drives appetite up. Leptin is the hero, as an appetite queller, it calms hunger down. When youre sleep-deprived, ghrelin spikes, while leptin levels dip, so you feel hungrier the next day. Move your bedtime to before midnight, even if it means waking up earlier for a few days as you reset your clock. Youll have diet success and get your beauty sleep.

Omega 3 fatty acids, typically sourced from fish oil, can also be found in vegan sources such as walnuts and algae. Your body does not produce this fatty acid on its own, so find a vegan source of it that you like. In one study, researchers found evidence that Omega-3s helped to speed up the bodys own tendency to burn body fat. Now, go get those Omegas.

Youve probably heard the phrase a thousand times over, but drinking enough water is crucial if youre looking to lose weight. It helps in three ways, by suppressing your appetite, increasing your body's metabolic rate and increase your energy expenditure. To figure out how much water you should be drinking, multiply your weight in pounds by two-thirds or 67 percent. Then, take this number in ounces, and that's how much water you should shoot to drink. For example, if you weigh 140 pounds, multiply by two-thirds to get 94. So at 140, shoot to drink 94 ounces of water per day.

No one likes to count calories, and in fact, you don't need to when you're doing the VegStart Diet. It's much more productive to track things like fiber and protein, and just be sure you are in a calorie deficit for the day, which you will be if you eat according to the plan and get exercise every day.

Get More Fiber. The more fiber you add to your diet, the better. Studies show that 30 grams of fiber in your diet daily will help you lose weight and lower your blood pressure. According to the USDA: Women should aim for a minimum of 25 grams of fiber and men should shoot for 38 grams of fiber per day.

Hit Your Proteins. A high-protein diet has been linked to weight loss. You burn more calories when digesting and metabolizing protein because it requires more work to do so. Protein also leaves you feeling full, helps curb your appetite and is the building block of muscle. Aim for 20 to 30 grams of protein each meal, which for most people is optimal.

Get Into a Calorie Deficit. Everyone hates counting calories and so do we but you should have a general idea of what you're eating. The key is to choose nutrient-dense foods that are lower in calories per nutrient. The opposite, choose calorie-dense foods like sweets, should be avoided.

The VegStart Diet keeps your daily calorie intake to 1500 or so. Going below that can be counter-productive for long-term weight loss since youll slow your metabolism and make it harder to sustain weight loss longterm. If like most successful dieters, youre burning calories as well as counting them, you can probably afford to take in 250 more for every hour of intense exercise or working out you do per day.

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The 15 Best Expert Tips to Succeed at Your Plant-Based Diet - The Beet

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Jul 6th, 2020 | Filed under How to Lose Weight Fast

7:30 AM ET

Emily KaplanESPN

It's 3 p.m., and Joe Thomas needs to eat. He's driving with his family but is getting hungry. Is it really hunger? He doesn't know. Throughout his entire NFL career as an offensive tackle with the Cleveland Browns, Thomas was conditioned to eat every two hours, because his job literally depended on it.

Thomas finds a McDonald's on the GPS. It will be quick -- just a bit of fuel between lunch and dinner. He orders two double cheeseburgers, two McChickens, a double quarter-pounder with cheese, one large order of fries and a large Dr. Pepper.

"Or another sugary drink," he said recently. "Just to add 500 calories, the easy way."

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It wasn't easy playing 10,000 consecutive snaps or fending off football's most explosive pass-rushers. But it was just as hard for Thomas to maintain a 300-plus-pound frame. He had to consume an insatiable amount of food. Here's a potential day in the life:

Think breakfast: four pieces of bacon, four sausage links, eight eggs, three pancakes and oatmeal with peanut butter, followed by a midmorning protein shake.

Lunch? Perhaps pasta, meatballs, cookies "and maybe a salad, great, whatever" from the team cafeteria.

For dinner, Thomas could devour an entire Detroit-style pizza himself, and then follow it with a sleeve of Thin Mint Girl Scout cookies and a bowl of ice cream. And finally, he would slurp down another protein shake before getting into bed.

"If I went two hours without eating, I literally would have cut your arm off and started eating it," the former offensive lineman said. "I felt if I missed a meal after two hours, I was going to lose weight, and I was going to get in trouble. That was the mindset I had. We got weighed in on Mondays, and if I lost 5 pounds, my coach was going to give me hell."

Eating in excess isn't as glamorous as it sounds. In fact, laborious might be the better word. Throughout his career, Thomas woke up in the middle of the night and "crushed Tums." He relied on pain medications and anti-inflammatories, and he had constant heartburn.

Then Thomas retired in 2018. "When you start eating and exercising like a normal human being," Thomas said, "the health benefits are amazing." He not only threw away the over-the-counter meds, but his skin cleared up, his yoga practice improved and he felt less bloated. Within six months, 60 pounds melted off from his 325-pound playing weight. By September 2019, TMZ picked up Thomas' transformation, headlining an article: "Ex-NFL Fat Guy ... LOOKS LIKE A CHISELED GREEK GOD."

"I just had a great laugh," Thomas said. "Isn't that the typical lineman life? Eleven years in the NFL, and all I'm known as now is ex-NFL fat guy."

Thomas is the latest example of an offensive lineman who, after retiring, recommitted to a normalized, healthy lifestyle after overeating and over-medicating during his NFL career. His journey might seem dramatic, but it's not uncommon.

Longtime San Francisco 49ers tackle Joe Staley, who played in the most recent Super Bowl, has already donated five garbage bags of clothing and bought all new belts since his waist slimmed from 40 to 36 inches and he lost 50 pounds. Former Baltimore Ravens guard Marshal Yanda dropped 60 pounds in three months by going from 6,000 calories per day to 2,000. Nick Hardwick, Jeff Saturday, Alan Faneca and Matt Birk are all former big guys who now look like shells of themselves, which generated tabloid-like attention. The list continues on and on.

So how'd they pull it off? We interviewed nine retired offensive linemen about the lengths they went to in bulking up and their secrets to slimming down after hanging up their cleats. The players were candid about body image insecurities, outrageous diets, struggles with eating disorders and the short- and long-term health ramifications of maintaining their playing weights for so many years.

Former offensive tackle Jordan Gross started 167 games over 11 seasons for the Carolina Panthers. He was a Pro Bowler three times, made the All-Rookie team in 2003 and started at right tackle for the Panthers in Super Bowl XXXVIII. Then he retired in 2014 and lost 70 pounds within six months.

"Fans know me more for losing weight than they do for anything I did in my entire career," Gross said.

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Although that kind of weight loss can be inspiring, it also points to the unhealthy relationship with food many offensive linemen develop, usually dating back to college. Faneca, a first-round draft pick of the Pittsburgh Steelers in 1998 who went on to 201 career starts with three teams, recalls his position coach at LSU chastising the entire offensive line once for "looking like a bunch of stuffed sausages," challenging them to lose a pound a day. Later, he was told he had to gain more.

Thomas puts it bluntly: "You're training yourself to have an eating disorder the way you view food when you're in the NFL, and to try to deprogram that is a real challenge." Body image and self-esteem issues can fester, as these athletes are told their worth can essentially be measured in calories and pounds.

"I always had this insecurity of being big when it came to dating life, talking to women and going out being a 300-pound man," said former Tampa Bay Buccaneers and Atlanta Falcons center/guard Joe Hawley. "I didn't want to be that big, but I had to because I loved football and that was my job."

A lot of the weight is artificial to begin with. As Gross points out, "not many people are naturally that big," but bulking up was essential to playing at the highest level and making millions of dollars. Gross, for example, ingested an enormous amount of protein each day while playing, including six pieces of bacon, six scrambled eggs, two 50-gram protein shakes, four hard-boiled eggs and two chicken breasts -- all before 2 p.m. in the afternoon.

It's a somewhat new phenomenon, according to Dr. Archie Roberts, a 1965 draft pick of the Jets who went on to become a cardiac surgeon. In 2001, Roberts co-founded the Living Heart Foundation, which annually conducts health screenings for retired football players. "In the 1990s, there was a push that suggested to some people that putting on more weight might make it a more effective and exciting game," Roberts said. "Because the bigger offensive linemen could hold off the defensive rush for a longer time so that the quarterback could throw the ball down the field, leading to more spectacular passing plays."

Playing weights began ballooning across the league, especially on the line. According to Elias Sports Bureau research, the average weight of starting offensive linemen was 254.3 pounds in 1970. It jumped to 276.9 by 1990, but the largest increase in poundage would come in the following 10 years. A decade later, the average O-line starter checked in at 309.4 pounds. Today the number stands at 315, more than 60 pounds heavier than 50 years ago.

Hawley typically played between 295 and 300 pounds, but during his fifth year in the league, he adopted the paleo diet and ate clean. He lost 10 to 15 pounds and played the following season at 285. "It was hard to keep weight on eating clean like that, but I felt so much better," Hawley said. "I had so much energy; I wasn't as lethargic."

Then, he re-signed in Tampa Bay.

"Because I was getting pushed around a little bit playing on the offensive line that way, they told me I needed to gain weight," Hawley said. "So I went to a more unhealthy diet, which made me feel, well, not as good. But it's what I had to do to play."

"Being skinny as a lineman wouldn't be helpful, because you would have to create more force to stop those big guys," Thomas said. "Inertia becomes an issue. I'm a big, fat guy, you're running at me, you don't have to create as much force because I'm just heavier, fatter and have more mass."

Although that mass helps on the field, health complications can follow. In May, USA Today ran an entire column wondering if offensive linemen were more susceptible to severe complications from COVID-19 because of their size. Roberts warns that massive weight gain can also lead to obesity. "Which then affects their heart, lungs, kidney and their minds," Roberts said. "It's not proven, but it also may be associated with Alzheimer's disease and possibly traumatic brain injury."

Once playing careers wind down, many players must assess whether it's worth it to carry the extra pounds. Many have decided to downsize.

Faneca, the longtime Steelers guard, remembers the day he hit a milestone of losing 30 pounds. He was playing on the floor with his daughter and he got up without having to "do the old-man grunt." "I just stood up, no problem," Faneca said. "And I was like, 'Wow, this is nice.'"

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Thomas said when he was 300 pounds, his body would ache if he had to stand for a few minutes. Gross said he hated the sweating. "I would just sweat profusely all the time," he lamented. "My wife would have hypothermia from me having the room so cold all the time."

Hardwick, a center with the then-San Diego Chargers who maxed out at 308, said his initial motivation to lose weight was to relieve pressure from his body. (According to the April issue of the Harvard Medical School newsletter, each additional pound you carry places about 4 pounds of stress on the knee joints.)

"But then there's this material aspect to it," Hardwick said. "You want to be able to wear cooler clothes, and go into stores and start shopping off the rack. And that's alluring for a while. Then that wears off, and you settle in, and people stop freaking out every time they see you. And you just become comfortable once again in your own skin."

Staley, albeit sheepishly, admits he likes the fact that his muscles are getting defined.

"As an offensive lineman, you're always known as this big, humongous, unathletic blob," Staley said. "Offensive linemen get casted in a movie, and they're always 500 pounds. Then you get the opportunity to be healthy again, and all of the effort you used to put into football, you put into that. It gives you a focus once you retire. It's a little bit vain, but I'm starting to see abs that I've always wanted. And it's kind of exciting."

There are two types of offensive linemen: those who must artificially add the pounds on, and those who are naturally big.

"I'm the latter," said Damien Woody, a longtime NFL lineman and current ESPN analyst. "I could literally breathe and inhale and gain 5 pounds." During a summer growth spurt after his sophomore year of high school, Woody grew 6 inches and gained 70 pounds. By the time he got to Boston College, he already weighed 300. "It was never a problem for me to put weight on," he said.

The other group? Gaining weight can become an all-consuming sport, which often begins in the collegiate years. Consider Hardwick, who wrestled in the 171-pound weight class in high school. He enrolled at Purdue on a ROTC scholarship, got a tryout for the football team and ballooned to 295 by slathering 2 pounds of ground beef on multiple tortillas at dinner. Hardwick also downed a 600- or 700-calorie protein shake before bed and set his alarm to drink a similar one at 3 a.m.

At this year's NFL combine, Ben Bartch was a topic of conversation after talking about his go-to smoothie: seven scrambled eggs, "a big tub" of cottage cheese, grits, peanut butter, a banana and Gatorade. A daily dose of that concoction added 59 pounds to Bartch's 6-foot-6 frame, helping him morph from a third-string Division III tight end at St. John's (Minnesota) to a fourth-round pick of the Jacksonville Jaguars as an offensive lineman.

"I would just throw it all in and then plug my nose," Bartch said. "In the dark. I would gag sometimes. That's what you have to do sometimes."

Chris Bober, a former New York Giants and Kansas City Chiefs lineman, showed up at the University of Nebraska-Omaha at 225 pounds, which was too small. He ate everything he could get his hands on, which was difficult as a college student "who was pretty broke." It was especially challenging over the summers, when he inherently burned calories at his construction job. If Bober went to Subway, he wouldn't just buy one foot-long sub -- he'd get two. At Taco John's, his order was a 12-pack of tacos and a pound of potato oles, which adds up to a nearly 5,000-calorie lunch.

When Thomas was at Wisconsin, any player trying to gain weight could grab a 10-ounce to-go carton of heavy whipping cream with added sugars and whey protein after a workout. He surmises the dairy-forward drink went for about 1,000 calories a pop -- and he chased it with a 50-gram protein shake on his way to class.

Like Hardwick, Staley -- who went from 215 pounds to 295 at Central Michigan, as he transitioned from tight end to the offensive line -- used to set an alarm for himself every day at 2 a.m. "I had these premade weight-gainer shakes; they were probably 2,000 calories each," Staley said. "I'd wake myself up in the middle of the night, down that, go back to bed."

Although Staley worked with his college strength coach to make sure he was putting on "good weight" -- gaining muscle without unnecessary body fat -- the unnatural eating habits took a toll. "I was bloated for four years straight," Staley said. "You know when you overeat after a really nice dinner at an Italian restaurant, you just eat all these courses and leave feeling gross? That's how I felt the entire time in college."

Staley no longer fit into the clothes he arrived at Central Michigan with but couldn't afford to buy new ones, so he was constantly borrowing from teammates. Most offensive linemen admit they pretty much lived in team-issued sweats. "I'm lucky, in the late 1990s, early 2000s, everything baggy was in style," Gross said. "So from 250 to 300, it wasn't a massive wardrobe change. The waist got big, but elastic drawstrings were my best friend."

The habits continue in the NFL. Many older players credit the 2011 collective bargaining agreement, which banned training camp two-a-days, as a turning point. Before then, it felt like their college days. "If I was doing two-a-days, in the summer in South Carolina, going up against Julius Peppers, I was for sure burning 10,000 calories," Gross said.

So at the end of each day in training camp at Wofford College, Gross counted to 15 one-thousands on the soft-serve machine, then blended that with four cups of whole milk, plus three homemade chocolate cookies (which Gross believes were about 850 calories each) and Hershey's chocolate syrup. "That's all inflammatory foods, like sugar and dairy," he said, "I'm not going to say it's horrible; it was pretty awesome to eat that stuff. But you're putting so much demand on your digestive system. I always had gas. I always had to use the bathroom. I was bloated because I was so full all the time."

There's a common refrain among offensive linemen: If you don't lose weight in your first year out of the league, you're probably not going to lose it.

Four years after retiring, Woody weighed 388 pounds and agreed to appear on NBC's "The Biggest Loser." Instead of heavy lifting and concentrating on explosive bursts, Woody was asked to do longer cardio and train for endurance. "It was totally different from what I had learned to do and had trained to do my entire life," Woody said. "And it was hard. Like, man, it was really tough."

Woody lost 100 pounds on the show -- then gained it all back.

So he just accepted his weight, until this past year, when the 42-year-old renovated his basement into an exercise room. "I wanted to lose weight the right way," Woody said. "In a sustainable way."

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Woody lured in his wife and kids to join his mission. On Sunday nights, they meal prep. And every day Woody goes down to the basement to stay active. His prefers the Peloton bike -- "I hit that hard," he said -- but also uses the row machine, and does "all different types of exercises so I don't get bored." While he still lifts weights, he focuses on lighter options and higher reps. "I'm not putting any weight on my back anymore; I'm not lifting excessive weight to potentially hurt myself," Woody said. "Because that's not the point anymore."

On June 14, Woody tweeted that he was down 50 pounds since March 23 "and my joints are already jumping for joy."

It isn't easy. And for many years, players have felt like they're on their own in their weight-loss journey.

"The NFL doesn't give you any guidance on how to do it," Bober said. "They're just like, 'OK, see ya!' You need to take it upon yourself to figure it out. And as I've gotten older and older, I've noticed it does become more and more difficult to manage if you haven't lost it right away."

Shortly after the last CBA in 2011, the NFL Players Association launched "The Trust," which interim executive director Kelly Mehrtens describes as a VIP concierge service of benefits players can take advantage of as they transition outside of the league. As part of a holistic approach, the Trust invites players to Exos (where they can train, get physical therapy and undergo a nutrition consultation), offers them YMCA memberships and arranges physicals and consultations with specialists at hospitals across the country.

The Trust, Mehrtens explains, is all about figuring out why certain guys transition to their post-playing lives more successfully than others, and how they could help bridge the gap. "These are earned benefits," Mehrtens said. "So we want to make sure guys take advantage of something they've already earned."

Dr. Roberts' Living Heart Foundation, a partner of the NFLPA, does health screenings for former players three times per year. Anyone with a BMI of 35 or over is invited to join a six-month program called The Biggest Loser (although this one isn't televised). So far, roughly 50 players have gone through it. Most are in their 40s, with the oldest participant 80 years old. "It just shows it's never too late to find motivation to reach your goals," lead trainer Erik Beshore said.

Beshore said most who enrolled in The Biggest Loser program are diabetic or pre-diabetic. However, after six months, as they commit to sustainable lifestyle changes, many have gone off their insulin, eliminated their blood pressure medication, gotten better sleep and reported overall better moods.

"It's amazing how many of them can lose the weight all these years later," Roberts said. "But in terms of if they can reverse the damage that may have occurred in the interim period form when they played football at large size to years later, it's hard to quantitate because we don't have long-term data yet."

To slim down, Staley cut out most carbs, besides vegetables. He purged his house of his favorite vice, chips and salsa, and now snacks on raw broccoli and Bitchin' Sauce -- an almond-based vegan dip. Staley said he now eats with purpose and moderation. "In the NFL, I always ate when I was hungry and whatever was available," he said. "If it was salmon, great. If it was frozen pizza, I'd eat that too."

Hawley, who retired in 2018, donated most of his material possessions to charity and has been living out of a van and Airbnb's across the country. He said it was all about reconditioning his brain to eat only until he feels full, and not eating until he can't eat anymore. Intermittent fasting has been a huge tool for the 6-foot-3 Hawley, who is down 60 pounds to 240. He rarely eats breakfast and tries to do one 24-hour fast per week -- eating dinner at 6 or 7 p.m., and then not eating at all until 6 or 7 p.m. the following night. Sometimes he even challenges himself to a 36-hour fast.

Hawley has connected with other ex-big guys, such as Hardwick, whom he met at "Bridge to Success," a NFL-run transition program for retired players.

"But it's not as big of a community as I would like," Hawley said. "I'm actually working on creating an online community for guys. That's one thing I've been missing. I went through my whole life being part of a locker room with a team, and then you get into the real world at 30, and nobody really knows what that experience is like."

Hardwick said he's working on an e-book with a blueprint of his diet plan for people who want to lose weight quickly and keep it off.

Many players interviewed for this story said while they do feel better and like the way they look, rapid weight loss has led to unsightly stretch marks and excess, saggy skin (which one player, wishing to stay anonymous, said he had cosmetically removed). Hardwick and Gross also warn of something that happened to them: They got so obsessed with losing the weight that it went too far.

Hardwick remembers weighing himself after a hot yoga class in January 2015. The scale read 202 pounds. "Great," he thought to himself. "Another 3 pounds, and it will be 199." But then he got a glance of his profile in the mirror, and he didn't recognize himself.

"If the apocalypse came, there was no way I could defend me or my family," he said. Hardwick went home and started binge eating to overcorrect. He has hovered between 220 and 230 since, which he thinks is a healthy weight for him.

Gross experimented for a while. He was vegetarian for a year and then tried the paleo diet. "You don't have any wiggle room when you're playing -- you just have to eat to keep the weight on," he said. "So I thought it was exciting to try different things." Once Gross got down to 250, he noticed an immense pain relief in his feet and ankles, which were swollen his last few years in the league -- but due to weight, not injury.

When Gross began his transformation, he went to Old Navy and bought three pairs of shorts and two polo shirts. He didn't know where his weight loss would lead him, and he didn't want to waste money. Gross got all the way down to 225, but restricting himself to under 2,500 calories a day didn't feel like a sustainable lifestyle. "That was too much," he said. As he gets ready to turn 40 this summer, Gross eats about 3,200 calories a day and is back to lifting weights. He now happily hovers around 240 pounds.

As for Thomas? As his career wound down, he began consulting with Katy Meassick, the Browns' nutritionist, who began educating him on healthier habits. They came up with a post-retirement plan, which Thomas describes as "low-carb or keto diet, with intermittent fasting." He added swimming and biking as cardio, along with yoga.

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Thomas, too, had to recondition his brain to stop eating when he was full. Throughout his football career, he had taught his subconscious to go beyond that point and keep stuffing his face with family-size McDonald's orders and sugary drinks. It's a new kind of discipline. Now every Monday, Thomas and his wife, Annie, will try to fast for 24 hours. Because of his previous line of work, it's not such a hard transition.

"As an offensive lineman, you just do the grunt work forever and you do the crap nobody wants to do -- our position is the Mushroom Club. We're used to being s--- on a truck in a dark room, and everyone expects us to go out and perform for no glory whatsoever," Thomas said.

"And you almost miss that misery. It's almost a weird thing to say, but getting into the fasting world and trying to discipline yourself and do something that is hard, in a weird, sick way, [that's something] I think a lot of offensive linemen get."

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Jul 6th, 2020 | Filed under How to Lose Weight Fast

Visceral fat, as opposed to subcutaneous fat, lies deep inside the body and is a type of fat many leading health experts stress about how dangerous it is due to its proximity to vital organs making it potentially life-threatening. Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. Fortunately, there is a way to blast this kind of fat away.

What is high intensity interval training (HIIT)?

Active Health explained: HIIT is a form of cardio exercise done in short, intense bursts that aims to maximise athletic performance under conditions where the muscles are deprived of oxygen.

HIIT is a great form of exercise to include in your workout routine if you are seeking to build strength and muscle endurance or trying to lose weight.

The intensity of the exercise leads to an increased rate of fat oxidation as well as excess post-exercise oxygen consumption, which occurs when your body recovers from its oxygen-deprived state during HIIT.

During this stage, adipose tissue is broken down and converted into fuel.

The calorie burn continues long after a HIIT workout thanks in part to the post-exercise oxygen consumption (EPOC).

EPOC is a phenomenon which occurs as the body returns to a normal metabolic rate following a workout.

To create an EPOC, the body pulls in more oxygen than it usually would while in rest.

To process the excess oxygen, the body needs to burn more calories, even when youve stopped working out.

In a study with the National Library of Medicine, the effects of high-intensity interval training on total, abdominal and visceral fat mass was investigated.

The study noted: High-intensity interval training (HIIT) is promoted as a time-efficient strategy to improve body composition.

The aim of this meta-analysis was to assess the efficacy of HIIT in reducing visceral fat mass in normal-weight and overweight/obese adults.

Electronic databases were searched to identify all related articles on HIIT and fat mass.

The study determined that HIIT is a time-efficient strategy to decrease fat-mass deposits including those of visceral fat mass.

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How to lose visceral fat: One of the best exercises to help burn belly fat - Express

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Jul 6th, 2020 | Filed under How to Lose Weight Fast

The body needs carbohydrates to properly function. But it is important to maintain the macronutrients healthy levels since too much also has negative effects that could ruin your diet and contribute to health problems.

Carbs help fuel working muscles, support brain function and promote better mood and memory, among other benefits. But experts warned eating too many carb-heavy favorites, like bread, pasta, cereal and rice, have also been linked to increased risk of heart disease, obesity and insulin resistance.

That is why having the right amount is important to prevent carbs from doing more harm than good. Personal carbohydrate needs depend on age, activity level and metabolism.

Despite the difference in the amounts each person would need, everyone should get the same quality of carbs. People should focus on slow-digesting carbs, such as 100 percent whole wheat bread, steel-cut oats, lentils, beans and whole fruits and vegetables.

"The Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calories," Erin Palinski-Wade, a New Jersey-based registered dietitian and certified diabetes expert, told Eat This, Not That!. "Based on a 2,000 calorie diet, that's 225 to 325 grams of carbohydrates per day."

It can be tricky to determine the right amount of carbs for you. But there are simple ways to know when you are eating too much, which should guide you to a healthier diet and to avoid the harmful effects of carbs.

Signs Of High Carb Intake

Weight Gain or Slow Weight Loss

Some people struggle to lose weight despite their efforts to stay physically active and to eat healthy foods. That may be because of the presence of extra carbs in their meals.

Eating too many simple carbs can give you more calories. They also provide more simple sugars compared to complex carbohydrates.

"Research has found that diets high in added sugars are linked with wider waistlines and increased levels of visceral fat (a.k.a. belly fat), the dangerous fat that can increase insulin resistance and the risk for type 2 diabetes," Palinski-Wade said.

Frequent Skin Problems

One study showed that high glycemic diets, including those high in refined carbs, could contribute to recurrent skin breakouts. Another research found that the people who consume more added sugar, dairy and saturated fat are more likely to experience moderate to severe acne.

Cavities

A 2016 review of studies and data from the World Health Organization (WHO) showed a clear link between high consumption of sugar and more cavities. Simple carbs share the same effect with sugar.

The macronutrients, especially those from starchy sources, can feed the cavity-causing bacteria found in the mouth.

Lower Energy Levels

The American Heart Association reported that when the body releases glucose into the bloodstream in a quick, large dose after it digests simple carbs. That leads to a burst of energy but not for long.The next stage of the process can be sugar crash, which makes you feel less energized than you were before the meal.

"Having too many fast-digested carbs at one meal can put your blood sugar on a roller coaster ride," Palinski-Wade said. "If you feel sluggish and tired after a meal, it may be that you consumed too many carbsespecially the fast-digesting ones."

Experts warned eating too many carb-heavy favorites, like bread, pasta, cereal and rice, have also been linked to increased risk of heart disease, obesity and insulin resistance. Pixabay

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Jul 6th, 2020 | Filed under How to Lose Weight Fast

Instead of junk foods, go in for a balanced variety of nutrient-rich foods

Many individuals are therefore on a mission to lose weight from using trendy diets to a professional diet plan or magic weight-loss food products to exercising in your most suitable way.

With this possibly being an unending battle for some of such persons, being too thin may seem like a good problem to actually have.

And many cant imagine that there are people who really would like to gain weight. However, being underweight can lead to just as many and serious health problems as weighing too much.

This doesnt allow the permission to go crazy on junk foods though. Healthy weight gain, just like any professional weight loss programme, requires a balanced approach.

Putting on a few kilos can, therefore, be a real challenge, especially if its to be done healthily but this is the best way and totally possible. This article is all about how to gain weight healthily.

Firstly, lets note that the storage of energy as fat in the body is, in fact, good. Its one of the many ways the body uses ingested food to function, heal and grow.

However, we know that too much of everything isnt good. This can be applied here, as with excessive weight gain.Primarily, to gain weight, more calories must be consumed than what is burned off by the body.

Knowing your Basal Metabolic Rate, or simply the number of calories your body burns daily while at rest, aids in determining how much you would now need to consume for weight gain.

Lets now define what underweight really is. Generally determined by using the Body Mass Index (BMI) formula, which considers your weight and height to calculate a score, underweight is defined as having a BMI of below 18.5.

However, other factors must also be considered such as lean body mass, body fat, and bone structure.

A dietician will also determine if youre underweight based on what you eat and your activity level maybe youre eating lesser calories than required, exercising too much or have a very active lifestyle.

Being underweight can be as a result of genetics, as a persons physique largely depends on genetic factors. And so for naturally thin people, this causes them to have a naturally speedy metabolism or faster satiety cues, thereby making it difficult for them to gain weight.

Medical conditions such as hyperthyroidism, irritable bowel syndrome and cancer could also lead to weight loss. Feeling stressed, depressed or constantly worrying can negatively interfere with eating patterns and appetite, causing weight loss too.

Weighing too little can bring about several health consequences including developmental and growth delays, as well as learning problems in children, compromised fertility (especially in women), weakened immune system, osteoporosis, anaemia, slow wound healing and a high risk for further malnutrition.

Here are 14 helpful tips for your weight gain journey the healthy way:

Mentally prepare yourselfIts said that effective weight loss starts when the mind is ready to conquer the challenge. This is also true when trying to gain weight. Be prepared to eat even when not hungry.

Accept that an increase in food intake could cause bloating. Also, psych yourself that gaining lean body weight will be a slow process that takes months and years rather than just a few days.

So please dont give up if you dont see immediate results be patient.

Set attainable goalsThe rate of weight gain of any individual depends on their health goals and current health status. A dietician can help in establishing a reasonable goal weight.

Aim to put on weight gradually and consistently, which is more successful and safer than quick gains.

Gaining 0.5-1kg per week, whilst consuming up to 500 extra calories daily, can be a reasonable target.

Create an eating plan Meal planning is vital in healthy weight gain, just as in healthy weight loss. A dietician will help you plan your meals in a way that best suits you.

This will include what and when to eat. The best eating plan is one that you can stick to long-term to reap its benefits.

Dont go overboard with junk foodQuality comes before quantity in any diet plan. Hence, what really counts in gaining weight is the quality of foods you consume.

French fries, biscuits, spring rolls, toffees and cakes are full of calories, but they also contain lots of bad fats, salt or sugar, which arent great to your body.

Overdoing it on these and other junk foods may therefore result in weight gain. However, you wont be supplying your body with the right nutrition, particularly for muscle growth and maintenance, and health conditions could arise in the long-term.

Go for nutrient-dense foodsInstead of junk foods, go in for a balanced variety of nutrient-rich foods from the different food groups.

To do this, you need to focus on and moderately increase your daily food intake of complex carbohydrates (e.g. whole grain, tubers, fruits and vegetables), lean protein and good fats/oils.

The writer is a registered dietician and a member of the Ghana Academy of Nutrition and DieteticsThis email address is being protected from spambots. You need JavaScript enabled to view it.

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Gaining weight the healthy way - Graphic Online

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Jul 4th, 2020 | Filed under How to Lose Weight Fast

Want to get rid of those love handles? Aside from a healthy diet and workout, make sure to add this juice for better and faster results.

Weight loss can be stressful for some. You need a lot of patience as it can not happen overnight. Instead of stressing, which will only deteriorate your weight loss journey, make sure you focus on your healthy diet and physical activity. And follow certain weight loss tips and tricks which are not only easy to follow but also effective. Today we are talking about a healthy juice made from Petha aka Ask Gourd aka Winter Melon and how it can aid to lose fat.

For the unversed, the vegetable has a sturdy green body and white flesh. If you are thinking you have heard the name before somewhere then you are right. There is a popular Agra based sweet dish called Petha. The dish is also prepared from the same veggie. This gourd vegetable is packed with several nutrients and should be added to your diet for overall better health as well.

Ash gourd and wieght loss

As per several studies, water-dense foods like ash gourd may help people lose weight.

It is low in calories and rich in soluble fiber which means it will keep you full for a good time without worrying about calories.

The potassium content acts as a diuretic so if you have water weight then you should definitely have the same.

Vitamin B2 is good for energy levels, facilitates the activity of thyroid gland and stress hormones which indirectly help in weight loss.

It also takes care of the digestive system. And the better gut is linked to weight loss. So, if you have acidity, ulcers and heartburn then you should include this vegetable.

It is also one of the best sources of vitamin C and flavonoids and these help to amp our immunity.

It also alkalizes our body as well and recently we shared how following the alkaline diet can aid in weight loss.

So, drink fresh juice of petha every morning as it acts as a sponge and removes all the toxins from your body, leaving you super cool.

If you are on Keto diet then well you can add this non-starchy vegetable to your diet. They are low in carbohydrates and sugars and it becomes an ideal component of a keto diet.

Just cut boiled ash gourd vegetables and season it with salt and pepper. You can incorporate this on a regular basis.

Check out the recipe of Petha Juice right here:

1. First, peel off the skin of the Petha.

2. Make small slices. Make sure to remove the seeds which are in the middle portion.

3. Grind them in mixer or grate. Discard the juice with the help of a clean cloth.

Follow the video to know more.

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Weight Loss: Drink THIS juice daily to get rid of excess pounds - PINKVILLA

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Jul 4th, 2020 | Filed under How to Lose Weight Fast
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