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Whenever you see someone looking great, happy and healthy, confident in their relationship and killing it at work, the first question that usually comes to mind is: What's your secret?
Of course, there has to be some unbeknownst-to-us reason for how they're holding it all together and living their best life. Being the creatures of curiosity we arewe want in on how they do it.
While it comes as no surprise that theanti-obesity medication Ozempic is responsible for the downsizing of America lately, what if we told you there is another secret to weight loss that no one is talking about?
On Thursday, the Atlanta Hawks and State Farm teamed up for their second annual opening night pep rally at Coan Park Recreation Center. Youth enjoyed interactive stations that include basketball drills, a meet-and-greet opportunity with Hawks players and performances from Hawks Entertainment. Click for more.PHOTOS: Atlanta Hawks Opening Night Pep Rally
We asked a doctor who specializes in obesity and weight loss thoughts on the subject. Here's what he had to say.
"No one talks about it because it's boring," he explains. "It isn't flashy or social media worthy. Your favorite celeb isn't touting consistency. But consistency means eating a little less and moving a little more every single day."
He says it also means eating healthy meals every day, and not starving yourself one day and bingeing the next, or starving yourself all day long only to overeat at night because you're so hungry. "Consistency is creating an exercise plan that you can stick with daily, not crushing it in the gym one day and then not stepping foot in it for a week," he adds. "Consistency is the key to weight loss and a healthy lifestyle."
If you've tried eating healthy and working out consistently but find yourself facing an unmanageable number on the scale,Dr. Sekhar says weight loss surgery is proven to be the most effective treatment for the extremely obese. "Studies have shown that weight loss surgery produces greater weight loss in a year than diet alone," he explains, "And while weight regain is possible with surgery, the total amount of weight loss is still significant after five years.
"The best way to lose weight is to slightly decrease your calorie input and slightly increase your calorie output, sharesDr. Sekhar.This means keeping track of what you eat and how much you move daily. He also advises using a calorie-counting app like MyFitnessPal or BMR calculator to track your daily movement and food. "Better yet, consult with a registered dietitian to figure out exactly how many calories you need per day," he adds. Finally, try to incorporate weight lifting or another type of strength training into your fitness routine to increase your daily calorie burneven at rest.
WhileDr. Sekhar is a big proponent of apps tokeep track of your calorie intake and stay within that calorie level, he does acknowledge counting calories doesn't work for everyone. If that's the case for you, he also suggests dividing your plate in half at every meal. "One half of your plate you fill with vegetables and fruits, one-quarter of the plate is protein and the other quarter of the plate is high-fiber carbohydrates," he says.
By using this plate hack, increasing your activity level incorporating a strength training (muscle building) activity into your weekly fitness routine, you'll start to see progress. "Get off the diet roller coaster and don't starve yourself either," he warns. You're only setting yourself up for a binge later. "Eat healthy foods daily, manage your stress levels and get adequate amounts of high-quality sleep, which means waking up and going to bed around the same time each night."
If you've ever heard someone say they live by the 80/20 rule for weight loss but have no idea what this means, allow us to explain. "The idea is that you eat healthy 80% of the timeand 20% of the time, you can eat whatever you want, saysDr. Sekhar.
All foods can fit into a healthy diet, but some should be the primary focus and some should be eaten in lesser amounts. He also notes the theory of 80/20 is rooted in some truth, but it can lead to binge eating and other disordered eating patterns if not approached properly.
Sorry to be the bearer of bad news, butDr. Sekharsays fast weight loss is neither healthy nor permanent. "Aim to lose no more than 1 to 2 pounds per week by eating a little bit less and moving a little bit more every day," he advises. And one more time for the people in the back: Stay consistent!
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What do a bride-to-be, a couple booking a long-overdue cruise, and a career powerlifter with an upcoming competition have in common? Oftentimes, they all want (or need) to lose weight fast.
If youre even vaguely familiar with health and fitness, youve probably heard the standard weight loss dogma more than enough times: Eat your vegetables, be more active, make sure youre getting enough sleep each night, hit the weights, take this or that magic supplement, blah blah blah.
Dont get it twisted: For the most part, thats all sound advice (you can probably keep your wallet shut about the diet pills, though). Increasing your physical activity and monitoring your nutrition are sure-fire ways of changing the number you see on the scale eventually.
But there are some situations where you need to change your body composition or body weight fast. While health is undeniably more of a marathon than a sprint, there are ways to kick things into high gear quickly. Heres the science-based guidance behind rapid weight loss.
Editors Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Whether you need to squeeze into a wedding dress or make the cut for a weight-class-specific sport, you need to understand the science behind how your body adjusts and manages its own weight.
[Read More: The 12 Best Fat Burners for Women]
First things first: The overwhelming scientific consensus regarding weight change is that slow and steady beats fast and aggressive almost every time, especially when it comes to sustainability in weight change. (1)(2)(3) That said, there are certain scenarios that legitimize a temporary, aggressive uptick in weight loss behaviors.
Energy balance, or the ratio of calories consumed to calories expended within a given parameter of time (usually a calendar day), is the guiding principle behind weight loss. Excess calories are stored as fat (or used for other metabolic purposes, such as building muscle), so it follows that adjusting your influx of calories will affect weight change.
[Read More: The 11 Best Fat Burners, Reviewed By an RD (Fall Update)]
Research indicates that one pound of body fat consists of roughly 3,500 calories. (4) So if you want to burn body fat, you need to expend an additional 3,500 calories worth of energy over time, on top of what you use every day to facilitate general bodily functions like physical activity, digestion, and so on.
The rule of thumb most commonly used is to divide that 3,500-calorie deficit across a seven-day week. Eat 500 fewer calories than you burn all seven days, and you should lose a pound of body fat. But your bodys weight is made up of more than just residual calories stored within your fat cells.
Weight loss and fat loss arent necessarily the same thing: Losing fat by creating a caloric deficit will change the number you see on the scale, but your body weight also fluctuates on a daily basis all on its own, and sometimes quite dramatically.
Your eating behaviors can acutely, and of course chronically, affect your body weight. After all, the foods you consume and digest have weight, so youll be heavier after eating a large meal. Bowel movements, constipation, and other digestive health factors can impact your weight as well. (5)(6)(7)
[Read More: 8 Best Appetite Suppressants to Burn Fat, Boost Metabolism, and More]
Theres also hydration to consider. Your body stores water in more places than youd think, and a well-hydrated person will weigh more than someone who is significantly dehydrated. Dropping water weight is a common tactic for rapid, temporary weight loss among athletes, particularly those who partake in combat sports like boxing or in strength sports like powerlifting or Olympic lifting.
If you want to lose weight quickly, you need to change both your eating habits and your physical activity levels. More moderate strategies like mindful or intuitive eating can create change over time, (8) but often wont start working right away. To create drastic weight loss, you need to take drastic action safely.
A calorie deficit, also known as a negative energy balance, is all but mandatory if you want to create weight loss that lasts for more than a day or two. In essence, this simply means eating less, but you need to know exactly how much less in the first place.
To get there, you must arrive at a general marker of how much energy you burn every day through your normal habits; thats your caloric maintenance level. This value can vary tremendously based on how you build your healthy habits, lifestyle, genetic factors like metabolism, and more. (9)(10)
[Read More: The 10 Best Supplements for Weight Loss]
Luckily, a bit of math can accomplish a lot of the legwork for you. Plug some simple data into BarBends science-based calorie calculator and itll tell you roughly where to begin:
Once you have an idea of how many calories you need to maintain your weight, subtract 500 to 1,000 calories from that to identify your target deficit. A 1,000-calorie deficit (or higher, even) is considered aggressive (11)(12) and may come with side effects like muscle loss, but should lead to faster weight loss if you play it smart.
In short: Figure out your caloric maintenance level and subtract a number of calories each day to create a deficit. The more calories you take away, the faster youll lose weight, but with greater risk involved.
Once youve got your general nutrition plan squared away, you may want to incorporate a bit of extra physical activity into the mix to speed things up. Note that your caloric maintenance level considers the energy burned through exercise by default.
For instance, if you burn 2,500 calories on average and perform gym or home workouts thrice per week, youd need to add a fourth workout into the mix to increase your energy expenditure beyond that 2,500.
[Read More: The 10 Best Supplements for Weight Loss]
However, rapid weight loss protocols also negatively impact performance. (13) So, if youre eating a scant amount of calories already to create your deficit, you may not want to throw yourself to the wolves in the gym with too many high-intensity workouts. Increasing your daily step count through leisure walks or ramping up how much strength training you do (within reason) are smart options here.
In short: Consider adding extra exercise into your routine to deepen your caloric deficit, but be mindful of the type and intensity of your exercise habits if youre consuming a limited number of calories.
Body fat (or muscle) isnt the only thing you can shed if you want to change your scale weight. Water weight cuts are commonplace in sports as a means of getting an athlete into their competitive weight range and, in some cases, may be appropriate for your goals as well.
Carbohydrate intake also affects both your stored water levels and how much glycogen your muscles hold. You may have some success in your short-term weight loss endeavors by cutting carbs or even implementing a ketogenic diet.
Paradoxically, increasing the amount of water you consume (some data have used an additional 48 ounces per day as a benchmark) (14) can help you flush more stored water out of your system. Additionally, increasing how much you sweat through cardio training or sauna usage can cause you to drop several pounds quickly. (15)(16)
[Read More: How to Calculate Your Macronutrients for Weight Loss]
Understand, though, that intentional dehydration can pose serious health risks. (17)(18) If youre opting for a regular sauna as a way of moving the needle on the scale, do so in a limited capacity and only after consulting with your doctor.
In short: Drinking significantly more water, severely restricting carbohydrates, and using a sauna or steam room will help you shed significant amounts of non-fat weight, but these practices come with potentially serious health risks.
Dont major in the minors when it comes to changing your body composition a caloric deficit and more physical activity are going to account for most of your results, no matter how fast you need to lose weight.
That said, there are some tactics you can employ to both accelerate your results and ensure that youre making progress in a way that wont harm your health long-term:
You may also consider briefly utilizing a high-protein but Very Low-Calorie Diet, or VLCD, for a period of time if you absolutely must lose a specific amount of weight quickly. VLCDs are the modern equivalent of what was once regarded as a starvation diet.
While your body doesnt necessarily experience starvation mode, there are certainly consequences to severe nutritional restriction. However, some literature has acknowledged that VLCDs consuming fewer than 1,000 calories per day produce tremendously effective results. (23)
[Read More: How to Count Macros for Weight Loss, Muscle Gain, and Maintenance]
VLCDs typically last a few weeks at a time and mandate that the dieter consume little more than dietary protein, vegetables, and water. Any extreme dietary plan will come with side effects, though, and VLCDs may not be a wise choice for you. Discuss it thoroughly with your doctor ahead of time so you understand the risk factors involved.
Weight loss is possible for just about everyone, regardless of demographics or goals. That said, rapid weight loss can be a dangerous but at times required game to play.
Remember, no matter your why, you should strive to maintain perspective when undergoing any significant bodily change. Losing weight fast is possible but can be dangerous in some cases. The risks may not outweigh the rewards.
Featured Image: Davizro Photography / Shutterstock
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How to Lose Weight Fast, According to Science - BarBend
3 Lean Proteins Doctors Want You To Add To Your Breakfast To Lose Weight Faster SheFinds
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3 Lean Proteins Doctors Want You To Add To Your Breakfast To Lose Weight Faster - SheFinds
Fast Lean Pro Reviews (Urgent Warning!) Proven Ingredients or ... Kirkland Reporter
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Fast Lean Pro Reviews (Urgent Warning!) Proven Ingredients or ... - Kirkland Reporter
BOXROX Competitive Fitness Magazine is the worlds biggest online magazine for fans of CrossFit and functional fitness. With 2,500,000+ readers and 6,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. The magazine and its 250+ contributors cover many topics including CrossFit, weightlifting, nutrition, lifestyle and community related news. Everything that a fitness fan is searching for.
BOXROX and its content is not affiliated with CrossFit, Inc in any way nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc.
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The 5:2 Diet: What Is It and Is It Good for Weight Loss | U.S. News U.S. News & World Report
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The 5:2 Diet: What Is It and Is It Good for Weight Loss | U.S. News - U.S. News & World Report
Bad Habits That Stop You From Losing Weight WION
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Bad Habits That Stop You From Losing Weight - WION
Who doesnt want to be lean and slim without putting in effort?
Physical activity or exercise has plenty of physical, emotional and mental benefits, but it doesnt necessarily mean you will shed the kilos easily by partaking in it.
Some people hate exercising and are not motivated to push or challenge themselves they simply dont get the same endorphin release as others.
Reluctant exercisers need external motivators to keep going, like the promise of boosting their overall health, to look good, or because their physician has said they must do so to stay alive.
Our ancestors remained active out of necessity, not choice: they had to move to hunt for food.
Once fed, they rested to conserve energy because there was nothing much to do.
When food supply diminished, theyd be on their feet, hunting again.
Resting is a natural human tendency, so dont beat yourself up if thats what you like to do.
With advances in technology and labour-saving devices, the world is now accessible with our fingers, and even minimal movement seems to have taken a backseat.
Thats why we are blossoming sideways.
Is that bad?
It depends on how much weight youre putting on.
One 2021 study published in the Annals of Epidemiology found that people who started adulthood with a body mass index (BMI) in the normal range, and became overweight but never obese in later life, tend to live the longest.
Adults in this category lived longer than even those whose BMI stayed in the normal range throughout their life.
However, those who started adulthood as obese and continued to add weight had the highest death rate.
So, a bit of extra weight is okay as long as you dont balloon out of control.
Any healthy person can lose weight without exercising you just need a lifestyle tweak and some discipline.
Prioritise what you enjoy doing instead of struggling to achieve unrealistic goals.
Try some of the following tips to help you trim down.
Chew your food thoroughly and savour every morsel before you swallow it to feel full faster. AFP
> Hydrate with water
Make it a point to drink two glasses of water after waking up to help activate your internal organs.
The water will help to remove any toxins before your first meal of the day.
Water helps regulate body temperature, lower blood pressure, carry nutrients and oxygen to various cells, and maintain optimal kidney function.
Replacing sugary drinks and alcoholic beverages with water can help reduce your daily caloric intake.
Whenever you feel hungry, you may actually be thirsty, or even slightly dehydrated.
So dont reach out for snacks, but drink a big glass of plain water first and ideally wait 30 minutes before eating.
Drinking water prior to meals can help you feel fuller and reduce your overall food intake, which can lead to weight loss over time.
If plain water isnt appealing, try adding fruit slices like oranges, or herbs like mint, lemon and rosemary, for extra flavour and nutrients.
> Eat slowly and mindfully
Instead of munching down solid food, especially poultry and meat, chew thoroughly.
Some time back, I attended a wellness retreat where we were told to chew every mouthful 27 times and savour all the flavours before swallowing.
The food almost turns to liquid by the time it goes down the throat.
Not only does this increase the amount of nutrients absorbed by the body, its also easier on the digestive process.
Additionally, longer chewing also helps develop a stronger jaw and chin, suppress hunger and gets you full faster, aiding in your weight loss journey.
> Load up on fibre and protein
You dont have to eliminate all carbohydrates, just minimise overly-processed ones, such as white breads and pre-packaged foods like cookies and crackers.
This is because such foods are rapidly digested and converted into blood sugar.
Instead, consume more protein and fibre.
Protein takes longer to digest and decreases the level of the hunger-regulating hormone ghrelin, making you feel fuller for a longer period.
Fibre expands in your gut like a sponge, so its a natural appetite suppressant.
It also moves faster in your intestines, which signals to the brain that you are full.
Along with lean meats and poultry, add on a good mix of fresh fruits, vegetables and whole grains to make up the rest of the meal.
Even a five-minute break to take deep breaths at work can do wonders to bring down stress levels. AFP
> Scale back on added sugar
Sugar itself doesnt make the weighing scale jump up, but it tends to be in foods that have too many calories.
Whether its soft drinks, teh tarik or desserts, it should be the first thing to go if youre trying to lose weight.
The sweet stuff is also hidden in all sorts of foods from salad dressing to sauces to canned fruits, so dont be deceived that youre eating a healthy salad when youve doused the greens with salad dressing.
ALSO READ: You wouldn't expect to find sugar in these foods
When it comes to caffeinated beverages, skip the sugar, honey and creamer if possible, as these can quickly add to the calories.
Having your tea or coffee black is best, but if like me, you need to add some milk, opt for skim or low fat over full cream.
By eliminating sugar, you can lower your risk of heart disease dramatically because too much sugar in your diet heightens your risk of high blood pressure, obesity, and diabetes the three main risk factors for heart disease and cardiovascular decline.
ALSO READ: What you can do to reduce heart attack and stroke risk
> Manage stress levels
This is hard for everyone, but weve got to try.
When the body is under pressure, it releases the hormone cortisol, which is linked to increased appetite and fat storage.
Excess cortisol levels can increase appetite and cravings for energy-dense, comfort foods.
High cortisol levels over time have also been linked to abdominal fat gain.
Take time daily to do something to lower the stress levels: laugh, read a good book, play with a pet or just take deep breaths.
Find a quiet corner at work, close your eyes and spend five minutes mid-morning and in the afternoon to do a few rounds of deep breathing by inhaling through the nose and exhaling through the mouth or nose.
Do this again in bed, just before you sleep.
> Get proper sleep
Your body relies on sleep to restore and repair itself, and getting enough rest can also benefit your weight-loss efforts.
There is mounting evidence that people who get too little sleep have a higher risk of weight gain and obesity than people who get seven to eight hours of sleep a night.
Sleep deprivation changes your endocrine function and metabolism by affecting your production of the hunger-regulating hormones ghrelin and leptin.
This can make you feel hungrier than usual, increasing the likelihood of craving for unhealthy snacks.
Its no surprise that when youre exhausted, its harder to control your impulses for comfort food like cookies, chocolates and ice cream.
Practise good sleep hygiene by sleeping at the same time every day, switching off all gadgets two hours before bedtime and ensuring the room temperature is comfortable.
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
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Debunking 6 Myths About Healthy Eating And Lifestyle Slurrp
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A new study published in the British Journal of Sports Medicine finds that about 22 minutes a day of moderate to vigorous activity may combat the negative effects of prolonged sitting. Furthermore, they researchers found that as a person's activity level increases, the risk of dying prematurely from any cause goes down. NBC News reports: In the study, researchers looked at information from nearly 12,000 people ages 50 and older in four datasets from Norway, Sweden and the United States. In those datasets, the participants wore movement detection devices on their hips for 10 hours a day for at least four days. All of the individuals included in the new study were tracked for at least two years. In the new analysis, the researchers accounted for factors, including medical conditions, that could've affected risk of early death. About half of the participants spent 10 1/2 hours or more sedentary each day.
When the researchers linked the participants' information with death registries in the different countries, they found that over an average of five years, 805 people, or 17%, had died. Of those who died, 357, or 6%, had spent less than 10 1/2 hours a day seated, while 448 averaged 10 1/2 hours or more sedentary. Sitting for more than 12 hours a day, the researchers found, was associated with a 38% increased risk of death as compared to eight hours, but only among those who managed to get less than 22 minutes of moderate to vigorous activity a day.
The risk of death went down with increasing amounts of physical activity. An extra 10 minutes a day translated into a 15% lower risk of death among those spending fewer than 10 1/2 hours seated and a 35% lower risk among those who spent more than 10 1/2 hours sedentary each day. Lower intensity activity only made a difference among participants who spent 12 or more hours sitting every day. The study's lead author, Edvard Sagelv, a researcher at The Arctic University of Norway, broke the findings down into manageable terms. "Think of it: only 20 minutes of this a day is enough, meaning, a small stroll of 10 minutes twice a day -- like jumping off the bus one stop before your actual destination to work and then when taking the bus back home, jumping off one stop before."
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