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Lots of diet plans have come and gone (cabbage soup diet, anyone?) but DASH is here to stay. The DASH eating plan (or DASH diet) has been around for decades because it has solid science to prove that it works.

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Dive into what the DASH diet is and how you can use it to boost your health with dietitian Kate Patton, MEd, RD, CSSD, LD.

DASH stands for Dietary Approaches to Stop Hypertension. This eating plan was designed to lower the risk of hypertension (high blood pressure). High blood pressure affects 1 in 3 American adults and is a major risk factor for heart disease.

When you follow the DASH diet, you consume higher amounts of potassium a heart-healthy mineral. You also consume less sodium, which can help lower your blood pressure and improve heart health.

The benefits of DASH are well-documented. Multiple studies have found that people who follow DASH can lower their blood pressure within a few weeks, says Patton.

But its not just about improving blood pressure. The DASH diet can help you lose excess weight and cut your risk for certain health problems. Research has found that following DASH could lower your risk of:

The best part about the DASH diet? Its flexible. It doesnt require special foods and you dont have to go hungry or eliminate treats, notes Patton. Instead, DASH recommends incorporating heart-healthy foods into your daily life.

The DASH diet focuses on eating heart-healthy foods that you can find in your grocery store. These foods are naturally high in fiber, magnesium, potassium and calcium. Theyre also low in sodium.

If you follow the DASH diet, youll eat plenty of:

DASH also encourages you to cut back on foods that can raise your blood pressure. These include:

If you follow DASH, you dont have to eliminate these foods, says Patton. Instead, take steps toward healthier choices each day. The plan will be easier to stick with. For instance, consider replacing a meat entre with a meatless option once a week.

Most Americans eat more meat than necessary at the expense of their vegetable intake. DASH recommends consuming no more than 6 ounces of meat per day. In its place, eat more fruits and veggies, which contain disease-fighting antioxidants, fiber and other nutrients.

Many Americans eat too much sodium (salt). And eating a diet high in sodium can increase blood pressure and heart disease risk.

The standard DASH diet limits sodium intake to 2,300 milligrams per day. But if you want stronger results, go with the lower-sodium DASH diet. On this plan, you aim for 1,500 milligrams of sodium or less per day.

The DASH combination of nutrient-rich foods and lower sodium intake has a proven effect on blood pressure. Multiple studies have found that following the DASH diet quickly lowers blood pressure in as little as two weeks.

Most of the sodium people consume doesnt come from the saltshaker. Processed and packaged foods are often high in salt, even if they dont taste salty, says Patton. Restaurant and takeout foods can also be very high in sodium.

If youre following DASH, read food labels for sodium content and keep track of how much youre getting. If youre eating out, try these tips to cut back on sodium:

If you follow the DASH eating plan, youll likely shed pounds. Combine the DASH diet with calorie cutting if you want to lose more weight. Find out how many calories you should eat based on your age and activity level. Keep track of your calorie intake and cut back a little at a time.

But dont go to extremes, cautions Patton. If you try to cut calories quickly and dramatically, youll probably feel hungry and tired, she says.

If you need help creating your weight loss plan, talk with your healthcare provider. Your doctor can help you get started or refer you to a nutritionist or dietitian.

A DASH diet meal plan can look different for everyone. The key is to emphasize healthy foods and sideline the less healthy ones, says Patton.

When you go to the grocery store, fill your cart with whole foods and choose boxed, bagged or canned options that are low sodium.For example, original or quick cook oats in the canister have zero milligrams of sodium, but instant oatmeal packets have sodium added.

Beans are also an important part of the DASH diet. If you dont have time to prepare dry beans, canned beans are a good alternative. Look for no-salt-added versions, though, and be sure to rinse them.

Build your meals around foods you like that fit into the DASH plan. Dont like green peppers? Enjoy red peppers, celery or carrots instead. Make your favorite stir fry, but use less salt, add more veggies and swap whole grain brown rice for white rice.

Take recipes you already love and make them DASH-friendly by:

Looking for some inspiration? There are plenty of DASH-friendly recipes to explore. These tasty recipes contain higher amounts of fruits and veggies with low saturated fat and sodium.

Start your day right with a nutrient-rich breakfast:

Skip the afternoon slump by filling up with nutritious foods on your lunch break:

These recipes help keep dinner simple and healthy after a long day:

If you want to increase your weight loss and health benefits, pair the DASH plan with more movement and activity, says Patton.

This doesnt mean you have to join a gym or start hard-core training. Instead, aim for at least 30 minutes of exercise a day. Walking, biking and swimming are all good options. And you dont have to do it all at once. Break it up into two 15-minute chunks or three 10-minute chunks.

Youll boost your health even more if you get 60 minutes of moderate-intensity exercise five days a week. Moderate intensity means your heart rate is about 50% higher than your resting heart rate. There are endless options for moderate-intensity exercise, from taking a brisk walk to swimming laps or playing basketball.

These steps can also boost your heart health:

You dont have to follow DASH perfectly to reap its benefits. Each day, take small steps toward healthier eating, says Patton. Over time, youll start to feel better and lose weight, which can motivate you to keep going.

The flexibility of DASH makes healthy eating fit in with your tastes and lifestyle. And that helps you stick with it for the long-term.

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DASH Diet: What Is It, Meal Plans and Recipes - Health Essentials from Cleveland Clinic

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Jun 22nd, 2021 | Filed under How to Lose Weight Quickly

Colorectal cancer is the second leading cancer killer in the U.S. While it typically affects men and women over the age of 50, individuals as young as teenagers have developed colon cancer. A screening is the most effective way to reduce the risk of colon cancer, as it can detect abnormal growths in the colon or rectum known as polyps. However, an individuals diet and nutrition can also play an important role.

Here are three key factors to an individuals diet that affect their risk of colon cancer:

1. Alcohol: Drinking alcohol can have many negative effects on the body, including an increased risk for colon cancer. Alcohol consumption has increased 23% during the COVID-19 pandemic, as many individuals are drinking more to cope with their stress and anxiety. Moderate to heavy alcohol consumption is associated with a 1.2- to 1.5-fold increased risk of cancers of the colon and rectum.

2. Fiber: Fiber can be found in fruits, vegetables, whole grains, beans and legumes. In the short term, fiber keeps you full and prevents constipation. In the long term, fiber plays a protective role in preventing colon cancer.

The average American consumes 15 grams of fiber per day, though it is recommended that men consume 38 grams of fiber daily and women consume 25 grams of fiber daily. Examples of high fiber foods include:

Avocado: 10 grams in one avocado.

Chickpeas: 12.5 grams in one cup of cooked chickpeas.

Oatmeal: 4 grams in one cup of cooked oatmeal.

Raspberries: 8 grams in one cup.

3. Red and Processed Meats: A study found individuals who ate red or processed meat four or more times per week had a 20% higher risk of colon cancer than those who consumed processed meat less than twice per week. Processed meats like lunch meats are high in sodium and often contain preservative chemicals.

Replace lunch meats with less processed options like roasted chickpeas, hummus, grilled chicken, fish, tuna or tofu; and limit eating red meat to three meals per week.

Many new diet trends emphasize eating patterns that promise short-term results but could be nutritionally deficient. Here are some popular diets:

Keto: This high-fat, moderate protein and extremely low-carb diet has been adopted by adults looking to lose weight quickly. However, it restricts whole grains and legumes and many individuals focus on the fattier and processed foods allowed by the diet like bacon cheeseburgers and skimp on important nutritious foods that provide fiber.

Plant-Based Meats: Many plant-based meat substitutes are not necessarily healthier than their ground sirloin or turkey counterparts due to their high saturated fat and sodium content, and overly processed nature.

Whole30: While this diet encourages eating fresh fruit and vegetables and focusing on minimally processed or whole foods, it prohibits legumes and grains which are important to colon health.

Before starting any new diet, consult with a primary care provider to evaluate the risks and benefits of establishing a new pattern.

Shanthi Appel is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan. For more health and wellness tips, visit AHealthierMichigan.org.

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Jun 22nd, 2021 | Filed under How to Lose Weight Quickly

This Fathers Day marks the end of National Mens Health week.

The goal of this week along with the whole month of June, which is designated as Mens Health Month is to call attention to the things men need to do to take better care of themselves.

Many of the most serious threats to mens health can often be prevented by exercise, eating healthier and giving up smoking. Also, getting enough sleep is very important to maintaining good heath.

Unfortunately, a year of the COVID-19 pandemic has widened waistlines and created many sleepless nights for many Americans.

The Centers for Disease Control and Prevention says on its website: Insufficient sleep is associated with a number of chronic diseases and conditions such as diabetes, cardiovascular disease, obesity and depression which threaten our nations health. Not getting enough sleep is associated with the onset of these diseases and also may complicate their management and outcome.

Being overweight is a main contributor to most of the health problems that plague men, including sleep problems. In fact, obesity and diabetes often go hand in hand. And it is a problem that manifests itself profoundly in Tennessee.

There are ways to address the problem. Regular physical activity provides a number of health benefits, including improvements in muscle strength and a reduction in the risk factors for chronic diseases.

Doctors say exercise, along with a nutritious diet, is the key to shedding both pounds and health risks.

There is no miracle pill that can help you to lose weight quickly and safely. Likewise, there are no shortcuts to dropping weight and becoming physically fit.

Yes, some diet plans and health supplements can help in achieving weight loss and better fitness. But it must be stressed that these are just tools that, along with healthy eating and regular exercise, can help determined men lose weight.

Unfortunately, there are products on the market that purport to be magical formulas for losing weight.

Its important to consult a physician before trying any weight-loss program or diet products.

And men should also remember that making better lifestyle choices, such as eating healthier and engaging in walking or some other form of regular exercise, are good steps to take to see that they are around to enjoy many more Fathers Days to come.

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Jun 22nd, 2021 | Filed under How to Lose Weight Quickly

Its normal to have fat on your body, and its nothing to be ashamed or embarrassed by. When it comes to fats, we often wish we could distribute them to places where wed want them the most. Weight loss is an overall process. The fat storage in the thighs can make it really difficult to fit in your favorite shorts or your bikini. While you cannot get rid of fat from only a specific part of your body, you can do exercises to build the muscles in your thighs to make them look toned. The larger the calorie deficit, the faster will be the fat melting process and the best way to lose weight is the right combination of a healthy diet and regular exercise. Therefore, while you should not obsess about achieving a thigh gap, you can make every effort to reduce excess fat in your thigh.

Excess fat can form on the body if you take in more calories than your body can use or burn off. Where your body stores this fat is determined in large part by genetics. Women tend to store extra fat in their hips, lower belly, and inner thighs.

If your genes graced you with the gift of inner thigh fat, it can form in two ways:

How to do:

How to do:

How to do:

How to do:

Salt makes the body retain excess water that makes the body bloat, which includes hips and thighs. Therefore, it is important that you cut back on your salt intake and add more electrolytes to your diet.

Reducing carbs tends to reduce your appetite and cause automatic weight loss, or weight loss without the need to count calories. If a person eats more carbs than can be used or stored, the body converts these to fat cells for use later. If this energy is not needed either, it stays in the fat cells

Cardio proves your bodys use of fat as an energy source, which may lead to weight loss and steady-state cardio in your overall exercise plan will help you reduce your total body fat and tone your thighs. Regular exercise along with a healthy, calorie-controlled diet is the only way to blast stubborn thigh fat.

Diet and exercise are just as important if you want to gain weight as they are for losing weight. Eat fiber as it is not only good for you, it takes a while to digest and will fill up more space in your stomach, resulting in feeling less hungry.

High-Intensity Interval Training (HIIT) can be used to target specific body areas, and if youve been looking to work on toned legs at the same time you can also tone and make your legs strong.

Stay tuned to The Live Mirror for more updates.

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Jun 22nd, 2021 | Filed under How to Lose Weight Quickly

The terms weight loss and fat loss are often used interchangeably, but theyre not the same thing. Understanding the difference can help you on your health quest.

So whats the difference? Weight loss is a drop in your overall poundage, which includes weight from muscle, water, and fat. Fat loss, on the other hand, is just a drop in body fat.

In the context of reaching a weight goal, most people are typically aiming to get rid of body fat. The problem is that fat loss isnt always reflected as a lower number on the scale. And some of the tactics we use when were trying to lose fat can end up backfiring.

Lets take a look at how the whole thing works, shall we?

Lets back up real quick and review a little bit about body composition. Our bodies are made up of a few major components: Theres fat, and then theres lean body weight, or fat-free mass, which includes muscle, bone, water, organs, etc.

Having too much fat in proportion to lean muscle tissue contributes to obesity and ups your risk for chronic health problems like diabetes, high blood pressure, high cholesterol, and heart disease. Body fat percentage recommendations vary based on age, sex, and activity level. According to the American Council on Exercise, healthy body fat levels range from 14 to 31 percent for females and 6 to 24 percent for males but only athletes should be at the low ends of those ranges.

Most of the time, when we talk about wanting to lose weight, were really talking about wanting to lose fat. This is not only because excess fat is potentially dangerous but also because you dont want to get rid of lean tissue.

Muscle tissue gives you strength and actually helps your body burn more calories. Water keeps you hydrated and promotes healthy body function.

And for reasons that dont really need to be spelled out, you dont want to be losing tissue from your bones or organs.

Full disclosure here: Kinda like how you cant just lose fat in a specific part of your body, its almost impossible to just lose fat without also losing a little bit of lean body tissue.

But! There are plenty of things you can do to shift the balance toward fat loss and preserve as much lean body tissue as possible in the process. Better still, it really all comes down to sticking with some tried-and-true principles.

So-called cleanses and quick-fix diets promise to help you lose mega amounts of weight really fast. Like, 10-pounds-or-more-in-a-week fast. Problem is, a lot of that lost poundage is gonna come from lean body mass particularly water and muscle not body fat. (Not to mention, these diets will leave you feeling super crappy.)

The result might be that the scale reads lower and your pants fit looser. But itll all be temporary, because as soon as you hop off the crash diet hamster wheel, the weight will come right back (plus maybe a little extra).

Bottom line? Skip the juice or soup fasts or other weird, highly limited diets that claim to transform your body basically overnight. They wont actually lead to meaningful, long-term fat loss or better health. And theyre not sustainable anyway.

Healthy fat loss definitely involves cutting back on your food intake. When you take in fewer calories than your body needs, your body burns the extra fuel from stored fat which translates to fat loss.

But as weve covered, drastically cutting your calories via crash diets can end up backfiring. Instead, youve gotta think slow and steady.

Your best bet for sustainable fat loss is to reduce your calorie intake by 500 to 1,000 calories per day. Thatll add up to about 1 pound lost per week, and most of it will be fat.

Protein is the building block of muscle tissue. It keeps your metabolism revved and helps you feel full longer. Getting enough of it while youre trying to lose weight encourages your body to drop fat while holding on to more lean body mass, so dont skimp.

Try to get around 0.73 grams of protein per pound of body weight as you work toward getting leaner. For a 150-pound person, thats about 110 grams of protein per day.

Prioritizing protein at meals and snacks definitely doesnt have to mean cutting out the carbs, though. Breaking up with entire food groups isnt a must for losing fat, and its definitely not a good move for keeping the fat off long-term.

Research suggests that healthy, sustainable weight loss really happens from eating a wide variety of wholesome foods like fruit and veggies, whole grains, and lean proteins and limiting the processed, sugary stuff.

Regular workouts can supplement your efforts to get leaner by burning some extra cals. But thats not all. Staying active is a big deal for keeping your bones and muscles strong. And that can help prevent lean tissue loss while your body is burning fat.

The general reco is to get 2.5 to 5 hours of moderate exercise per week or 1.25 to 2.5 hours of intense exercise per week.

Aiming for the higher end of that might help you reach your fat loss goals a little faster, but theres no need to push yourself further. Exercising for a million hours a day will probably just make you really hungry, tired, and burnt TF out.

Running, bicycling, or hopping on the elliptical is great. But doing all cardio all the time might be more trouble than its worth. To lose fat while preserving (and even gaining a little more) muscle tissue, youve gotta keep strength training in the mix.

Yeah, its true that resistance exercises dont burn as many calories in the moment as cardio does. But strength training actually keeps the burn going longer. And since it helps you hang on to metabolism-revving muscle, itll help your body burn more fat overall. So dont get rid of those dumbbells.

Exercise is good for fat loss. But pushing yourself too hard is a surefire way to end up exhausted and possibly even trigger the breakdown of lean muscle tissue. So aim to be active most days of the week, but dont go super hard every day or make working out your entire life. And plan for regular rest days.

Stepping on a regular scale wont necessarily tell you whether youre losing fat, since it measures your total body weight. To keep tabs on fat loss, youre better off using a tool thats dedicated to the job. That could be:

There are other options if youre looking for precision fat measurement like air displacement plethysmography, hydrodensitometry, 3D body scanners, and DEXA scans.

Theyll give you a closer read, but youll generally need to go somewhere (like a gym or a doctors office) to get the measurements taken. And unless youre a serious athlete, the info might be more specific than you need. But still, options to consider!

Losing body fat is generally healthier than losing weight overall, since weight includes lean body mass.

To make it happen, aim for a total weight loss of just a pound or so per week by trimming your calories, not crash dieting, eating plenty of protein, and prioritizing strength training when its time to work out.

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Weight Loss vs. Fat Loss: What's The Difference? - Greatist

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May 12th, 2021 | Filed under How to Lose Weight Quickly

The Mayr Method is a popular diet plan that has been around for nearly 100 years.

Often touted as a quick and convenient way to lose weight, the program has been endorsed by celebrities and wellness gurus alike in recent years.

However, while some claim that the plan is effective and easy to follow, others note that its restrictive and eliminates several healthy food groups.

This article takes a closer look at the Mayr Method, including what it is, how it works, and whether its worth a try.

The Mayr Method is an eating plan developed by Austrian physician Dr. Franz Xaver Mayr in the 1920s. It recently gained attention after being credited for actor Rebel Wilsons weight loss.

The program is based on the idea that improving your gut health is key to promoting weight loss and health.

It focuses on eliminating certain foods from your diet to enhance digestive health and incorporating mindful eating practices such as chewing food thoroughly and avoiding distractions while eating.

Although the plan is designed to be followed for just 14 days, many of the practices are intended to become long-term habits to support overall health.

The Mayr Method is an eating plan developed by Dr. Franz Xaver Mayr in the 1920s. Its a 14-day program that focuses on enhancing gut health and increasing weight loss by limiting certain foods and promoting mindful eating.

To kick-start the Mayr Method program, some dieters opt to stay at VIVAMAYR, luxury wellness resorts that claim to support the cleansing and renewal of the body using the principles of the diet.

However, because staying at VIVAMAYR resorts can be expensive, you can instead follow the diet at home using guidelines outlined in the book The Viva Mayr Diet: 14 Days to a Flatter Stomach and a Younger You.

The 14-day plan instructs you to eliminate sugar and caffeine, eat plenty of alkaline foods, and limit your intake of gluten and dairy. It also involves minimizing distractions during meals, such as watching television or using your smartphone.

Additionally, the program encourages you to:

You can follow the Mayr Method by going to a luxury VIVAMAYR health resort or by following the guidelines outlined in its book at home. The program limits sugar, caffeine, gluten, and dairy and sets strict rules on how, what, and when you should eat.

The Mayr Method sets guidelines about which foods to eat and avoid.

The Mayr Method prioritizes foods that are considered alkaline, meaning they supposedly produce a higher pH when digested.

This includes foods such as fruits, vegetables, nuts, and seeds. Heart-healthy fats, gluten-free grains, and proteins such as meat, fish, and poultry are also encouraged.

Here are some of the foods permitted on the diet:

Gluten, sugar, and caffeine should be restricted on the Mayr Method plan.

The program also limits dairy products and natural sweeteners such as honey and maple syrup, although these may be permitted in small amounts.

Here are some of the foods to limit or avoid on the diet:

The Mayr Method encourages eating alkaline whole foods and limits gluten, dairy, added sugar, caffeine, and processed foods.

Currently, there are no studies specifically evaluating the effectiveness of the Mayr Method. However, several principles of the diet have been shown to support weight loss.

For example, the program prioritizes nutrient-dense foods like fruits, vegetables, nuts, and legumes.

In addition to being rich in important vitamins, minerals, and antioxidants, these foods are high in fiber, which can improve gut health and help keep you feeling full between meals (1, 2, 3, 4, 5).

The Mayr Method also limits processed foods and added sugar, both of which have been linked to weight gain, poor gut health, and several other adverse health effects (6, 7, 8).

Whats more, the method promotes mindful eating practices such as chewing food thoroughly and decreasing distractions during meals.

One review of 10 studies concluded that practicing mindful eating was as effective at decreasing body weight as conventional diet programs (9).

Additionally, chewing your food thoroughly could improve digestion and gut health (10).

The Mayr Method encourages eating nutrient-dense foods and promotes mindful eating, which may benefit weight loss. It also limits added sugar and processed foods, both of which can contribute to weight gain.

In addition to increasing weight loss, the program may be associated with other benefits.

The Mayr Method focuses on healthy whole foods such as fruits and vegetables. These provide many important nutrients and may help protect your body from certain diseases (1).

Other foods that are encouraged on the diet, including nuts, seeds, healthy fats, and legumes, also supply essential vitamins and minerals.

Furthermore, the program limits processed foods and added sugars.

According to a recent review of 23 studies, regularly eating ultra-processed foods could be tied to a higher risk of metabolic syndrome, a group of conditions that can increase your risk of heart disease, stroke, and type 2 diabetes (11).

Whats more, added sugar consumption may contribute to health issues like diabetes, liver problems, and heart disease (6).

Mindful eating has been associated with a long list of benefits that extend beyond weight loss.

In one study, 57 people participating in an 8-week mindful eating program experienced improved self-compassion, reductions in overeating, and less anxiety (12).

Another review of 68 studies similarly found that practicing mindfulness could help prevent emotional eating and binge eating (13).

Mindfulness may also help you avoid eating in response to external cues like seeing or smelling food, watching other people eat, or seeing advertisements for food products (13, 14).

While some people prefer diet plans with more flexibility, others benefit from structured programs with clear and simple guidelines like the Mayr Method.

The book offers plenty of resources to help you get started, including shopping lists, detailed meal plans, and recipes.

And, unlike many other diets, this program doesnt require you to count calories, weigh your food, or track your intake of macronutrients. This may appeal to those looking to lose weight without a significant time commitment.

The Mayr Method encourages healthy foods and promotes mindful eating. Its also structured and easy to follow, which may appeal to some people.

Although the Mayr Method may be associated with several health benefits, there are a few downsides to keep in mind as well.

For starters, it encourages that you eat alkaline foods, such as fruits, vegetables, nuts, and seeds, to increase the pH level in your body.

However, although these foods are highly nutritious, there is limited research to support the principles of the alkaline diet. In fact, studies show that eating more alkaline foods is unlikely to impact your bodys pH levels at all (15).

Additionally, certain aspects of the diet may trigger unhealthy habits for people with a history of disordered eating. For example, the program sets strict rules for when you should eat and how many times you should chew your food.

The diet also limits some foods that are rich in important nutrients, such as dairy products and gluten-containing grains.

While some people including those with celiac disease, gluten sensitivity, lactose intolerance, or a dairy allergy may benefit from restricting their intake of these foods, most people dont need to avoid them (16, 17).

The Mayr Method incorporates principles of the alkaline diet, which is not supported by science. It also eliminates several nutrient-dense foods and may not be suitable for those with a history of disordered eating.

The Mayr Method is a 14-day diet plan intended to promote weight loss by improving gut health and modifying certain eating behaviors.

Although it encourages eating many nutritious foods and promotes mindfulness, it also eliminates several healthy food groups and may not be suitable for those with a history of disordered eating.

Furthermore, its based on certain concepts that are not backed by science, such as the alkaline diet.

Incorporating some key concepts of the plan like practicing mindfulness and reducing your intake of processed foods and added sugar into a healthy, well-rounded diet may be a better approach for long-term, sustainable weight loss.

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The Mayr Method Diet Review: Steps, Weight Loss, and More - Healthline

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May 12th, 2021 | Filed under How to Lose Weight Quickly

While many people all over the world fast for religious and cultural reasons, there are also proven health benefits of this practice, as long as you do it safely.

Heres what you need to know about the health benefits of fasting and the potential safety risks.

Fasting is when you do not eat for a certain period of time.

You can fast in several different ways. According to Andrew Wang, MD, PhD, a professor of immunobiology at Yale School of Medicine, the main types are:

Inflammation is your bodys natural response to infection. However, repeated exposure to pollution, sunlight, or even our bodys own metabolic processes can cause a state of chronic inflammation.

Chronic inflammation can damage healthy cells, tissues, and organs, and is associated with many diseases, including heart attacks and strokes.

There are a few ways fasting may reduce inflammation in the body:

When we age, our organs are prone to chronic inflammation called inflammaging, Wang says. Chronic inflammation can contribute to cognitive decline and dementia potentially due to plaque buildup in the brain. Fasting helps to counter this by reducing inflammation, Wang says.

Research suggests fasting can prevent the development of Alzheimers in animals. While the research has not yet been conducted in humans, a 2019 study found that intermittent fasting can slow cognitive decline and improve the symptoms of Alzheimers disease in mice.

However, the cognitive benefits of fasting are not restricted to the elderly. A small 2016 study tested amateur weightlifters after a 48 hour fast and found that fasting improved mental flexibility, which was defined as their ability to quickly and efficiently switch between tasks.

Fasting may also regulate blood sugar levels. Maintaining normal blood sugar is important to protect against diseases like type 2 diabetes.

Related Article Module: 6 ways to lower your blood sugar naturallyBlood sugar increases when you eat, so it naturally falls when you fast, Wang says. However, your body will prevent your blood sugar from dipping too much by making glucose itself. This keeps your blood sugar at a healthy level, which is considered above 70 mg/dL.

In fact, a small 2019 study of men at risk for type 2 diabetes found eating in a nine-hour window aka intermittent fasting helped improve glucose tolerance.

While research on this topic is limited, Wang says it is reasonable to assume that fasting boosts heart health by reducing inflammation and protecting against diabetes which are both risk factors for heart attacks and strokes.

A small 2012 study tested Muslims with a history of heart disease who fasted intermittently for Ramadan. After their fast ended, there was an improvement in their 10-year coronary heart disease risk score and a reduction in other heart risk factors like lipids profile, systolic blood pressure, and weight.

Fasting helps you lose weight by restricting the number of calories you eat. Intermittent fasting eating your meals in an eight-hour window earlier in the day helps with weight loss by keeping blood sugar levels lower in the evening when you are less active.

However, there is mixed evidence regarding if fasting for weight loss is more effective than a calorie-restricted diet. A 2015 review found intermittent fasting tends to lead to weight loss, with participants typically losing around seven to 11 pounds in 10 weeks. However, other studies found that intermittent fasting and calorie restriction were equally effective in helping people lose weight.

If youre looking to lose weight, talk to your doctor about the best method for you.

Fasting times can range significantly. While intermittent fasting usually involves fasting for about 16 hours a day, longer fasts can range from 24 to 72 hours.

Theres no magic amount of time you should fast for, Wang says. The best thing to do is to listen to your body and determine what type of fast works for you.

However, you should not fast if you are:

In addition, you should consult with your doctor before fasting if you are:

Fasting may offer health benefits, like reduced inflammation, better heart health, and improved cognitive functioning.

However, fasting is not advisable for certain people, and going too long without food can be harmful. If you are interested in fasting, it is important to listen to your body and ask your doctor if its safe to fast.

How to follow an intermittent fasting schedule with 6 different methodsThe different types of intermittent fasting and which may be more beneficial to your healthDoes intermittent fasting work? Research doesnt have a definite answer for its long-term effectsWhat to eat when intermittent fasting for health and hunger pains

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May 12th, 2021 | Filed under How to Lose Weight Quickly

Actress Megan Fox recently opened up about being a working mom in Hollywood and what its like. Scroll down to see what she said.

Actress Megan Fox recently appeared on Kelly Clarksons talk show and opened up about being a working mom in the entertainment business. For the unversed, Fox, 34 has three children with ex-husband Brian Austin Green. While chatting with Clarkson, Fox said: Hollywood is not adapted to women and us actually having lives and being moms. As an actor its just very unforgiving because you cant be on camera once youre past a certain stage of pregnancy, she said. Once you have the baby its like, Okay, well, youre going to have to leave to nurse every two hours and that costs us money and insurance.

Megan also talked about how after having a child, theres pressure to go right back to work or you are given a label. There is that thing in this industry of like Are you giving up? Are you just a mom now? Theres this weird pressure which also then creates guilt. You go to work too soon to satisfy those people, she said.

Megan also discussed the pressure to lose the pregnancy weight quickly. She said, The problem is in your brain [while] youre like delivering [your baby] and its like OK, well I have to lose 30 pounds in eight weeks. Those things are really stressful and youre supposed to be bonding and nurturing yourself and nourishing your baby. Megan is looking forward to seeing change in Hollywood with more women rising to power. Its been patriarchy for so long that the power has been in the hands of people who dont understand and havent been made to understand. It makes sense that its played out this way, she said.

Also Read: Megan Fox opens up on raising 3 sons: It's UFC Fight Night all day, everyday; Forks are weapons

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Megan Fox says Hollwyood not adapted to women being moms; Discussed pressure of losing weight post delivery - PINKVILLA

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May 12th, 2021 | Filed under How to Lose Weight Quickly

Makhana is a type of seed derived from the Euryale ferox plant. Theyre also sometimes referred to as fox nuts or lotus seeds.

Makhanas are widely cultivated throughout Asia and often used in traditional forms of medicine to treat various conditions (1).

Theyre also sometimes roasted and enjoyed as a savory snack or added to curries, side dishes, or desserts.

Here are 6 of the top benefits of makhana.

Makhana is an excellent source of several important nutrients and makes a great addition to a healthy, well-rounded diet.

It contains a good amount of carbs in each serving and is also rich in several micronutrients, including calcium, magnesium, iron, and phosphorus (2).

Calcium, in particular, has been shown to support bone health, help reduce blood pressure, and decrease cholesterol levels (3).

Meanwhile, magnesium is necessary for a wide range of metabolic reactions in the body and involved in protein synthesis, muscle contractions, nerve function, and more (4).

Makhana is a good source of protein and fiber, along with micronutrients like calcium, magnesium, iron, and phosphorus.

Makhana is rich in various antioxidants, which are compounds that help neutralize harmful free radicals and prevent oxidative stress (5).

In particular, makhana contains specific antioxidants like gallic acid, chlorogenic acid, and epicatechin (6, 7).

Research shows that antioxidants play a key role in several aspects of health and may help protect against chronic conditions like heart disease, cancer, and type 2 diabetes (8).

Antioxidants can also reduce inflammation, which could be beneficial for inflammatory conditions like rheumatoid arthritis, gout, psoriasis, and inflammatory bowel disease (9).

Makhana is rich in antioxidants, which could protect against inflammation and chronic disease.

Some research suggests that makhana could help support better blood sugar management.

For example, one animal study showed that administering a supplement containing makhana extract to rats with diabetes helped improve blood sugar regulation and increased several antioxidant enzymes (10).

Another animal study found that a specific compound isolated from makhana seeds improved blood sugar and insulin levels in rats with diabetes (11).

Several other animal studies have observed similar findings, noting that makhana extract could enhance blood sugar management (12, 13).

That said, keep in mind that these studies used highly concentrated amounts of makhana extract in animals.

Therefore, more research is needed to determine how makhana may affect blood sugar levels in humans when consumed in typical amounts.

Several animal studies show that makhana extract could help improve blood sugar management, but more human research is needed.

Adding makhana seeds to your diet is a great way to boost your intake of protein and fiber two key nutrients that may benefit weight loss.

Protein, in particular, has been shown to reduce food cravings and help regulate your appetite (14).

Meanwhile, fiber moves slowly through your digestive tract to keep you feeling full during the day (15).

Some studies show that consuming a higher amount of fiber could be linked to reductions in belly fat, as well as increased weight loss (16, 17).

Still, additional studies are needed to evaluate the effects of makhana specifically on weight loss.

Makhana is rich in protein and fiber, which may be beneficial for weight loss and fat loss.

Some studies suggest that certain compounds found in makhana could possess powerful anti-aging properties.

In fact, according to one review, makhana contains several amino acids that are known for their anti-aging properties, including glutamine, cystine, arginine, and methionine (18).

Glutamine, for instance, is used to produce proline, which is an amino acid found in collagen, a compound that supports skin hydration and elasticity (19, 20).

Methionine and arginine are also involved in the production of creatine, another compound that has been shown to have anti-aging effects in several older studies (21, 22, 23, 24).

Makhana is likewise a good source of antioxidants, which can help promote skin health and slow signs of aging (7, 25, 26).

Makhana is rich in antioxidants and contains several amino acids that may have anti-aging properties, such as helping promote skin elasticity and skin health.

Although research in humans is lacking, some animal studies have found that makhana seeds may benefit heart health.

One animal study found that administering makhana extract to rats with nonalcoholic fatty liver disease for 4 weeks significantly reduced high cholesterol and triglyceride levels, both of which are common risk factors for heart disease (27).

Another animal study observed similar findings, noting that makhana extract improved cholesterol and triglyceride levels in rats with diabetes (10).

Whats more, one older animal study found that makhana extract protected the heart against injury and helped neutralize harmful free radicals (28).

However, more studies are needed to determine how makhana may affect heart health in humans when enjoyed as part of a healthy diet.

Some animal studies have found that makhana extract could reduce cholesterol and triglyceride levels to improve heart health.

Although makhana isnt as widely available as other types of nuts and seeds, you can find it at many specialty stores or online retailers.

It has a mild, neutral flavor that works well in a variety of recipes.

One of the most popular ways to prepare makhana involves roasting the seeds and seasoning them with your choice of herbs and spices, such as sea salt, turmeric, chili powder, or black pepper.

It also makes a great addition to main courses, including curries or bhel puri, which is a dish made with puffed rice, peanuts, chutneys, and vegetables.

Alternatively, you can try mixing chopped and roasted makhana seeds into kheer, a type of rice pudding thats popular in India.

Makhana is available at many specialty stores and online retailers. It can be roasted and enjoyed as a savory snack or added to several entres and desserts.

Makhana is a type of seed commonly used throughout Asia.

Its rich in antioxidants and micronutrients and may help slow signs of aging and support heart health, blood sugar management, and weight loss.

Its also versatile and easy to enjoy in many different recipes, including snacks, main dishes, and desserts.

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6 Impressive Benefits of Makhana (Lotus Seeds) - Healthline

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May 12th, 2021 | Filed under How to Lose Weight Quickly

When it comes to weight loss, bananas don't seem like the common fruit to turn to. Berries tend to be a superior fruit due to their low carbohydrate and sugar contentalong with the high fiber contentwhile common fruits like bananas and apples sit on the shelf. Why? Because these fruits are higher in carbohydrates and sugar compared to the rest and many have deemed them to be the "unhealthy" fruit to eat. But this is a wild misconception. In fact, many dietitians say that bananas can help you lose weight quickly, making them one of the best fruits to eat for weight loss.

No matter the fruit or the vegetable, having a diet rich in these natural plant foods is key to weight loss success. The USDA My Plate Guidelines even suggest you fill half your plate with fruits and/or vegetables with every single meal. Bananas are certainly on that list of fruits to include on your plate.

"Fruits and vegetables form a crucial part of a healthy diet," says Edie Reads, RD and chief editor at healthadvise.org. "This usually forms the basic part of my talks, meal plans, and advice to my clients. But given the misinformation in circulation about these fruits, knowing which fruit and when to eat it is crucial. I love bananas, they hardly miss on my and my patients' grocery shopping lists."

Here's why you should consider reaching for a banana if you're trying to slim down, and for even more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

"If you eat your bananas whilst they are still a little under-ripe (the less ripe the better in this instance) you actually attain a dense source of gut-healthy prebiotic resistant starch," says Kara Landau, RD and founder at Uplift Food Good Mood Food. "This means that you are actually nourishing your gut, assisting with satiety, and helping your cells be more responsive to insulin. When your cells are more responsive to insulin, this impedes one of the usual fat storage mechanisms in your body, and instead, you are able to feel fuller for longer, and may even eat less at your next meal, ultimately supporting total energy intake."

Here's One Major Side Effect of Eating Bananas Every Day, Say Experts.

"Bananas have gotten a bad rap in the nutrition world due to their higher carbohydrate content in a carb-phobic world," says Theresa Gentile, MS, RDN, Owner of Full Plate Nutrition and a media spokesperson for the NY State Academy of Nutrition and Dietetics. "But, bananas can actually help you lose weight if eaten as part of a balanced diet. A medium banana contains 3 grams of total fiber and 0.6 grams of soluble fiber, helping you to feel fuller longer. Unripe bananas also contain resistant starch, which escapes digestion in the gut helping to produce beneficial bacteria in the gut, which may help prevent obesity."

"This fiber found in plant foods helps keep us fuller longer, which may lead to eating fewer overall calories throughout the day," says Mackenzie Burgess, RDN, and recipe developer at Cheerful Choices. "To boost this satiety effect, try pairing bananas with a protein like Greek yogurt, peanut butter, or scrambled eggs."

Not feeling full after your meals? Here'sThe Secret Formula to Always Feeling Full, According to a Dietitian.

"Bananas can help you lose weight by incorporating them into your eating habits as a good replacement for sweets/desserts," says Ricci-Lee Holtz, RD and expert at Testing.com. "If you combine banana with a protein source like almonds, peanut butter, or even a cheese stick, this allows your body to feel satiated and help your mind feel satiated by providing that sweet replacement. By replacing dessert treats with a choice like bananas, it can help you lose weight by providing your body with a more nutrient-dense option as opposed to a calorie-dense option that does not have good nutrition, which benefits your body as a whole."

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"Bananas will help you feel full longer, which can lead to weight loss by avoiding overeating," says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements. "Bananas are full of soluble fiber, pectin, and resistant starch, which reduce appetite and increase feelings of fullness post-banana."

"Bananas are relatively low in calories but have a high fiber content, about 3 grams per medium banana," says Megan Byrd, RD, from The Oregon Dietitian. "Fiber helps to keep us full because it's difficult for our bodies to break down, so it stays in our GI tracts for longer periods of time. This gives us the sensation of fullness that helps to curb our cravings and prevents us from overeating later in the day."

"Bananas improve insulin sensitivity, which helps the body process glucose more efficiently, thereby reducing weight," says Best. "Bananas are an excellent source of resistant starch, which has a positive impact on insulin resistance."

Related: Controlling This Hormone May Help Lower Blood Sugar, Study Finds

"Improvements in sleep can help boost energy throughout the day for more efficient workouts and improved eating," says Best. "Bananas contain melatonin, the natural chemical responsible for sound sleep, and can help to improve sleep quality."

According to a study published by the journalAnnals of Internal Medicine,sleep loss can modify energy intake and expenditure, meaning that a reduced sleep causes a reduced rate of weight loss. Because bananas can help with your sleep quality, they can only benefit your sleep resulting in faster weight loss over time.

Here are the Dangerous Side Effects of Not Sleeping Enough, Say Experts.

"Your workouts may be more efficient due to fewer muscle cramps as well," says Best. "Muscle cramps can be associated with an electrolyte imbalance, especially from potassium, and bananas are packed with this nutrient."

Workouts are important for building muscle, and muscle is closely connected to having a faster metabolismwhich aids weight loss over time. Bananas can help keep your muscles healthy and safe and give you that boost of energy you need for a workout.

"A medium-sized banana has about 100 calories and contains 3 grams of fiber," says Lisa Young, PhD, RDN, and author of Finally Full, Finally Slim. "Bananas are full of fiber which helps keep you full and stabilize blood sugar making them a great food for weight loss. They are also rich in the minerals potassium and magnesium which help muscles relax and may even aid with sleep."

"[The] pack of nutrients is what fascinates me the most," says Reads. "It has a perfect balance of vitamins (B6 and C), fiber, magnesium, manganese, potassium, and carbsa larger percentage of which consists of calories. The number of calories in bananas is often the reason most people associate bananas with weight gain. However, please note that a banana contains only 102 calories, 12% of your recommended calorie intake."

"Banana is a great addition to a healthy diet as it has a wide range of important nutrients and fibers," says Shannon Henry, RD for EZCare Clinic. "It doesn't reduce weight directly but helps to prevent bloating, control appetite, and it is a good replacement for processed sugar."

Now that we've fully convinced you to add bananas to your meal plan, here are 10 Healthiest Banana Recipes to try at home!

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9 Ways Bananas Can Help You Lose Weight, Say Dietitians | Eat This Not That - Eat This, Not That

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Apr 14th, 2021 | Filed under How to Lose Weight Quickly
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