More Weight Loss Solutions

Archives

Archive for the ‘How to Lose Weight Safely’ Category

The host of The Biggest Loser, Bob Harper reveals that the new season that is premiering early next year is all about getting healthy. The extreme weight loss show has evolved with the times and is no longer about which contestant can lose the most weight.

Since 2004,The Biggest Loser was a stapleon NBC for 17 seasons. The extreme weight loss show features obese and overweight contestants looking to transform their lives by losing weight and getting healthier. Not only are they competing to be the "biggest loser" of weight, but they're also competing to win a cash prize by losing the highest percentage of weight. The weight loss competition show has had a successful run on NBC and even ranked among the top 50 shows in the United States from 2004 to 2005 and then again from 2009 to 2011. Though recently,The Biggest Loserhas caused controversy after allegations arose that the contestants were forced to lose weight by any means necessary, including being malnourished, dehydrated, overworked, and in rare cases given weight loss pills in order to get them to have a dramatic weight loss. Though based on studies, it was revealed that the contestants would typically gain their weight back and sometimes even permanently damage their metabolisms from the extreme dieting.

Related:90 Day Fianc Star Jorge Navas Inmate Photo Reveals Dramatic Weight Loss

After the show stopped airing on NBC in 2016, and on May 13th, 2019, it was announced that they were working on a reboot of the show for the USA Network, set to premiere in 2020. Longtime host and trainer on the show, Bob Harper promises that the revamped version will be a whole totally different format. He said toPeople,"The whole look of the show is going to be so different."The 54-year-old trainer revealed that the show is working toward a more holistic approach to losing weight and getting healthy. Harper revealed the new concept of the show, saying, "Its not about getting skinny, its about getting healthy."He said the main goal is to see"people getting off medication, reversing their type 2 diabetes, lowering their blood pressure."He continued, "I get to bring in my expertise, and I get to hear about a new approach ...I think theres a really good symmetry here."

While the whole concept of the show has flipped on its head, plenty of aspects from the old show remain, such as the weigh-ins, the team competitions, and the daily workouts with trainers. Though this time around there will be all new trainers, Erica Lugo and Steve Cook. The contestants will be focusing on understanding nutrition, their mental health, and the importance of exercise. Harper also revealed that they make sure the contestants understand"the importance of managing their stress and how important sleep is when it comes to weight loss. We really want to get that whole-body approach."Not only are they helping them on the show, but they also implemented after-care which includes a free gym membership, access to a nutritionist, and getting set up with a support group.

Since we live in a time where overweight no longer equals unhealthy and that skinny doesn't always equal healthy, fans are looking toward new goals for the contestants seeking to want to get healthy. It seems that this whole-body approach, along with the aftercare is a much-needed change in the right direction. It makes fans wonder why it took 17 seasons to realize that the format wasn't working. Fans can look forward to the new and improved version ofThe Biggest Loserearly 2020.

Next:Jersey Shore: The Situations Family Was Shocked to See His Post-Prison Weight Loss

Source: People

Real Housewives: Kenya Moores Intimacy with Husband Suffered from Co-Sleeping with Child

Julia Odom is one of Screen Rant's reality TV news writers and editors. She hails from the Rocky Mountains of Grand Junction, Colorado where she grew up with her seven siblings. She spent the time after college making music, as a singer and lyricist for her band Carface. She can be found most weekends watching her guilty pleasure - 90 Day Fianc - with her four sisters. When she is not writing for Screen Rant, she is contributing to websites such as Better Humans and Craft Your Content. She is a coffee aficionado and film lover, with her favorite films being from Kubrick and PTA. Spending over a year in France as an au pair, Julia enjoys experiencing life at the edge of her comfort zone. Some of her loves include her two cats, reading Stephen King, and eating spicy food.

The rest is here:
The Biggest Loser Revamp is About Being Healthy, Not Losing Weight - Screen Rant

Comments Off on The Biggest Loser Revamp is About Being Healthy, Not Losing Weight – Screen Rant
Dec 6th, 2019 | Filed under How to Lose Weight Safely
Tags:

Ever since 2016, the GOLO diet has been the most sought-after weight loss plan. Developed by a team of physicians and experts, the diet focuses on managing insulin levels via diet, exercise, and supplements to promote weight reduction. Although it might be effective, it is considered challenging and pricey.

The GOLO diet plan comprises of three main components-the GOLO Release supplement, a guidebook, and an online community. While the guidebook includes tips on creating healthy, balanced meal plans based on your food preference and basal metabolic rate, the GOLO release supplement is enriched with minerals and plant extracts that help regulate blood sugar levels, reduce hunger, cravings and increase energy.

The diet plan includes a metabolic fuel matrix which lets you select from four different fuel groups- proteins, carbohydrates, vegetables, and fats. You will be allotted 1-2 standard servings of each fuel group for three meals per day. Exercising earns you additional points, which lets you consume extra portions or snacks throughout the day. The diet plan instructs you to refrain from consuming processed and refined foods including red meat, dairy products, and artificial sweeteners.

You are also allowed to take up short-term versions of the GOLO diet plan including the Reset 7 or the 7 Day Kickstart which the company suggests for eliminating toxins before following a regular GOLO eating plan.

Studies published on the companys website have reported about 14-15 kg weight loss in about 25-26 weeks upon following the GOLO diet plan which combined an exercise regimen alongside diet, behavioral changes, and the supplement.

However, it must be noted that these were only small studies that werent published in any peer-reviewed journals. And being funded and conducted by the makers of the diet plan, these studies might have a high risk of bias.

Moreover, it remains unclear about what contributed to the significant weight loss;whether the GOLO program and supplements or simply the combination of diet, exercise and lifestyle modifications.

Although the GOLO Diet might help some people lose weight, further research is required to find out if it is more effective than other diet plans.

According to the company, these are the things thatmake the plan exceptional:

The GOLO Diet plan for weight loss Photo: mojzagrebinfo, Pixabay

See the original post:
How To Lose Weight Using The GOLO Diet Plan? - International Business Times

Comments Off on How To Lose Weight Using The GOLO Diet Plan? – International Business Times
Dec 6th, 2019 | Filed under How to Lose Weight Safely
Tags:

Weight loss is easy. There are multiple clever and fail-proof tricks and tips that can help you lose weight without ever going on a crash diet or starving yourself. But, heres the real kicker just by losing weight or your bodys excess fat, youll not automatically become fit.

Fit is not a destination. It is a journey. If you dont incorporate fitness as part and parcel of your daily life, you will fall back into your old patterns (and inches) sooner than you can even imagine. 43-year-old Nikhil Kanodia an entrepreneur, Ironman triathlete and open water swimmer tells us that three years ago, he decided to whip himself shape to become the fittest version of himself in his 40s. I started my journey in Jan 2016 and I weighed ~92 kgs, he says.

I dropped around 20 kgs in 3 months (went from 92 kgs to 72 kgs) by following a whole foods diet, he adds.

A whole foods diet is a lifestyle change that emphasises on the consumption of whole or minimally processed foods as your meals. Plants, including vegetables, fruits, whole grains, legumes, seeds and nuts make up this diet.

Kanodia outlines his whole foods diet plan as a combination of proteins, good fats, low glycemic carbs and fibre. To successfully follow a whole foods diet, cut out salt, sugar, refined carbs and processed foods from your meals. Actually, here's a quick note on salt: my rationale was to get rid of my body's water retention. I added salt back into my diet a year after starting my journey.

Post this initial fat loss of 20 kgs, I got into triathlons (Ironman) and as my endurance increased, while training for them, my weight further decreased and trimmed to my present weight - 68 kgs. And, on that note, here's another kicker, as your body's needs change, you need to adapt for diet as well.

Consequently, Kanodia also updated his diet and started following a dedicated weekly training schedule.

"Currently, I am on a Low Carb High Fat (LCHF) diet wherein my daily calorie intake comprises 60-70% fat, less than 130g of carbs and protein. This diet has helped me maintain a more normalised blood sugar level through the day and made me better at fat oxidation also which in turn has enabled me to first and foremost race cramp-free and also work on improving my performance in long-distance triathlons."

I train 10 hours (on average) per week for a Half Ironman race (also known as Ironman 70.3 that includes swimming (1.9 km) + cycling (90 km) + running (21.1 km). And about 15 hours (on average) per week for a Full Ironman race (also known as Ironman Triathlon that comprises swimming (3.86 km) + cycling (180.25 km) + running (42.20 km).

This is what my weekly training schedule includes:

3 swims (Endurance swim, Strength swim, Technique swim)

3-4 runs (Fartlek/ Hill interval run, Tempo run, Endurance run and Brick run)

2-3 bike rides (High gear strength/ Tempo bike, Endurance bike, Recovery bike)

1-2 strength workouts (usually HIIT with focus on legs, core and upper body)

I train hard 6 days a week! Monday is typically a rest day or light strength and stretching session.

Notably, Kanodia participates in 2-3 Half Ironman races per year along with participating in 1 Full Ironman race.

QUICK READ: Swimming workouts: what to know before diving in

When I am on Ironman training I follow this LCHF diet plan:

Breakfast: 1 whole egg + an omelette made from 2 egg whites/ fried egg (sunny side up) + an avocado or vegetable salad (200g) + a cup of black coffee

Mid-morning snack: Papaya/melon (200g)

Lunch: Indian meal comprising 1 vegetable curry (150g) + a serving of sauted vegetables (100g) + 1 chicken preparation (200g) + 3-4 chapatis made from flour of nuts/seeds

Snacks: A cup of black coffee and berries (150g)

Dinner: Grilled chicken, fish or lamb (200g) with sauted vegetables (200g)

When I am not training, I eat much lesser than this and also follow an intermittent fasting pattern of eating on certain days.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

How to follow the 16:8 diet plan to lose weight?

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

Healthy living is not about building 6-pack abs! Getting those were easy, now that I look back on how far I have come. It only took me 3 months to transform from having a belly to seeing abs and another 3-4 months to see a proper 6-pack. However, only once I started training for endurance events (marathons, triathlons, long-distance open water swimming races and long bike tours) I realised that real fitness takes time to develop...and it still feels Ive just started. Train, eat, recover and repeat! Do that repeatedly day after day and that's how you'll be able to imbibe real fitness in your life."

Let me elaborate the above statement with this one example: despite achieving the best-ever aesthetics (for me), early on in my journey, my body would still cramp during every single endurance event I'd participate in be it a Half Marathon race or an Olympic distance triathlon or Half/Full Ironman. When I Googled the reasons for these sudden cramping, I came to the following conclusions: insufficient electrolytes, insufficient carbs and/or insufficient training."

"I explored all these areas individually but the cramps never went away. Until I finally read a research paper that pointed towards the benefits of fat for fuel. Our bodies can carry a max of 2000 calories as glycogen (energy from carbs). That's about 2-2.5 hours of energy depending on intensity. Our stomachs cannot effectively digest more than 60 calories per hour. If you are totally carb-dependent in a long race, it is only a matter of time before muscle glycogen runs out and cramps/ bonking happens. The good news is that there are around 40,000-50,000 calories of fat even in the most lean physiques. That's almost unlimited energy provided we teach our bodies to tap into it!"

The only race I have successfully completed (till now) without any cramps was the Full Ironman that I'd participated in earlier this year a 3.8km swim, 180 km bike and 42.2km run. The reason I was able to do was by following a LCHF diet! I am really excited to see how much faster I can get on the LCHF diet!

We also reached out Golds Gym where Kanodia works out on a daily basis to understand how the LCHF diet works. According to Golds Gym Maharani Baghs head trainer, Sachin Mavi, the low carb high fat diet (LCHF) body activates ketones. Hence the body starts taking energy from fats instead of glucose that we get from carbohydrates. When we start reducing our carb intake we push are body to start using fat as fuel which in turn leads to weight loss.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

NOW READ

Everything you need to know before you decide on running a marathon

The highs and lows of running your first marathon, by the numbers

Here's what to eat while you train for your first marathon

More on Fitness

View post:
How to lose weight and get fit like this 43-year-old Ironman triathlete and open water swimmer - GQ India - What a man's got to do

Comments Off on How to lose weight and get fit like this 43-year-old Ironman triathlete and open water swimmer – GQ India – What a man’s got to do
Dec 6th, 2019 | Filed under How to Lose Weight Safely
Tags:

Contrary to popular belief the only way to lose weight is by sweating through every piece of clothing you own the safest way to lose weight is by making simple and healthy changes in your daily routine. These changes will eventually pave the way to a fitter future and not just help you conquer a short-term weight loss goal. 22-year-old Yash Hegde quips, weight loss is not a temporary process. It is a whole new lifestyle that you will have to adapt to a lifestyle that will prevent you from falling back into your old patterns. Compare weight loss with love the more you rush into it, the more you will mess things up and before you even know it, you will be back to square one! So, much like love, take one day at a time on this journey.

I did that! I trimmed from 110 kgs to 82 kgs, two years ago. And, since then I have not only maintained this weight but also discovered clever hacks to avoid overeating at work, he adds. But how did he go about this? He details via the below weight loss plan.

I was overweight for almost my entire life. I was that quintessential Fat-Funny Guy of my class. I remember, I used to stare at myself in the mirror and imagine how I would look if I was thin and fit. I used to squeeze my double chin and look at myself in the mirror to see what I would look like without that fat. But the fact of the matter is that I never really took any measures to actually become thin. Partially because I wasnt too serious about it, and partially because I believed that I wasnt really THAT FAT. The people around me were also somehow very nice and also kind enough to not let ever me feel that way. However, everything changed the day my dad got a new and fancy digital weighing machine. I was very excited to step on it, and when I did that the machine flashed 110 kgs within seconds a figure that was 10 kgs more than the heaviest guy I knew! I was shaken and shattered. It was that day when I decided to do something about it it was the day I decided to be Just The Funny Guy Of My Class (minus the fat part).

Now, to be able to lose weight to achieve everything I just elaborated, I decided the first thing to do was change my lifestyle one step at a time, in the following order actually":

ALSO READ: Is intermittent fasting really worth It?

While these steps will only empower your weight loss journey. Weight maintenance is a different game altogether. Yash tells us that when he lost the extra weight, he was a lazy college going kid and things have changed drastically since. I'm a lazy office going kid now.

The office lifestyle seemed to be a bit too crazy in the beginning. Your colleagues want to go out every Friday, no one carries food from their home, you get free unlimited coffee and you spend your entire day on that one lousy chair! Things can't get any more unhealthier than this! So, I take the following steps to maintain my weight now:

ALSO READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

Focus on building a healthy lifestyle. Weight loss is just a part of the journey.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

NOW READ

5 ways to lose weight by walking with these effective, easy-to-do health tricks

4 simple ways to prevent lower back pain from ruining your life

How to lose weight according to a doctor who lost 53 kgs by following this systematic approach to weight loss

More on Fitness

Excerpt from:
How to lose weight like this guy who lost 28 kgs by making these 7 changes instead of going to the gym - GQ India - What a man's got to do

Comments Off on How to lose weight like this guy who lost 28 kgs by making these 7 changes instead of going to the gym – GQ India – What a man’s got to do
Dec 6th, 2019 | Filed under How to Lose Weight Safely
Tags:

Question:I recently gave birth to my first child and I'm finding it harder than expected to get back into shape. How can a new mom like me bounce back from their postpartum body?

Jillian Michaels: One of the all-time most frequent questions I get is "How do I lose the baby weight?"

First of all, give yourself a break. You just built a human and it sounds like you are in your "fourth trimester" the crucial three-to-six-month period after birth when many of the physical, psychological, emotional, and social effects of pregnancy continue.

Unfortunately, we live in a society that has an underlying expectation of women to look just like they did pre-baby ASAP. We literally go from talking about how beautiful the baby bump is and how pregnant mommies glow to saying "wrap things up, tuck away the evidence, and apologize for the mess," as was so well put by Kate Baer.

And this is absurd. Of course, you will eventually want to "bounce back" key work being eventually.

Focusing on weight loss immediately after giving birth is not advantageous. You will be in the process of healing from delivery, exhausted, and possibly breastfeeding. Adding weight loss to your plate is a recipe for heightened stress, a decrease in breast milk production, and an even higher risk of postpartum depression in other words, totally counterproductive. Yes, we have all seen the Hollywood actresses and rock stars that drop crazy amounts of weight seemingly overnight but God only knows what kind of a toll it's taking on them in other areas.

So, my first piece of advice is to give yourself a year off to slowly return to your postpartum weight and level of fitness.

Sean Gallup/Getty Images

Our primary goals in this "fourth trimester" time period should be as follows:

Side note: I use words like "healing" because it is true, in so many ways. Healing encapsulates the physical, emotional, mental, and even spiritual changes you're faced with right now.

The word isn't meant to scare you. It's meant to validate anything you may be dealing with postpartum whether it's experiencing postpartum depression, recovering from cesarean sections or episiotomies, having feelings of resentment, or noticing a decrease in libido and assure you that it's all normal and all will be OK. But there is simply no need to put extra pressure on yourself to "bounce back" quickly, and trying to do so could compromise all of the above.

Now, that we've gotten that out of the way, the how-to of bouncing back is actually pretty straightforward. Baby weight is the same as any weight you want to lose, from a physiological perspective. That means stored fat, no matter how or why you gained it, can only be burned off one way: eating better and moving more.

So, exactly how much less should you be eating and how often and intensely should you be moving post-delivery?

You must create a calorie deficit to lose weight roughly 3,500 calories to lose a pound, or 500 calories every day in a week, according to the Mayo Clinic.

But you shouldn't go for fast and dramatic weight loss at this time in your life. Even if you aren't breastfeeding, you will still need enough calories and nutrients to fend off fatigue, mitigate postpartum depression, and aid in recovery from pregnancy and delivery. So if you aren't breastfeeding, 1,600 calories a day with unlimited green vegetables is as low as I would recommend you take your diet for at least three months postpartum. Then, if cleared by your doctor, you can go to 1,400 after that, provided you have more than 10 to 15 pounds to lose.

If you are breastfeeding, things get a bit more complicated. Are you looking to shed excess pounds that were gained, or simply maintain your weight? When I say excess, I mean over 10 to 15 lbs. Remember that your body needed to add roughly 9 pounds of fat for breastfeeding purposes. So if you have gained 20 or more pounds of excess fat, then, yes, you are going to want to lose it safely, and in a reasonable time frame that doesn't compromise your health, your sanity, or your baby's milk supply.

If you are breastfeeding, you will want to eat no less than 1,800 calories and you will want to lose no more than two pounds a week. In helping many women get back in shape after having a baby, I have found pretty unilaterally that when new mothers drop more than two pounds a week, the milk supply can be compromised.

If you are only 10 to 15 pounds or so away from your pre-baby weight, this should come off naturally as you continue to breastfeed and exercise over the next three months, without reducing your calorie intake much at all. You could eat anywhere from 2,000 to 2,300 calories a day, going toward the higher end on days you exercise.

Getty Images Now, in order to determine what you should be doing for exercise, how many times a week, and for how long per session, we need to first establish what your delivery was like.

The American College of Obstetricians and Gynecologists says it's OK to slowly resume exercising as soon as you feel up to it. As a general rule though, it's strongly recommended that no matter the manner of your baby's birth, six weeks off any strenuous training is a must. The body needs time to heal.

If you were fit during pregnancy and had a complication-free vaginal delivery, most doctors will allow or even recommend light cardio activity (think biking, incline walking, or swimming), stretching, resistance training with light weights, or modified body-weight exercises during the first six weeks. Again: This is only for those who had a complication-free delivery and had a decent level of fitness prior to and during pregnancy.

Now, once those six weeks have passed, you should start to acclimate a bit, and anyone can begin to steadily push the up button on your regimen with light resistance training and moderate cardio.

If you had a diastasis recti, or had an episiotomy, C-section, or another procedure, you must speak with your doctor about what is safe for you to do after giving birth.

Once you have hit the three-month postpartum mark, you are generally in the clear to exercise in any way you choose, provided you have had no healing complications and have been diligent about your steady return to fitness.

Keep in mind that many women are not feeling 100% until around six months post-delivery. So during this time period, as you think about returning to more aggressive types of fitness, keep your intensity level at about 70% of what it was pre-pregnancy. That may mean cutting back on your running speed or the amount of weight you're lifting.

On a final note, be gentle, kind, and patient with yourself. Follow the above guidelines if cleared by your doctor and take a year to slowly acclimate to life's changes while returning your body to its pre-baby state.

Read more:
Ask Jillian Michaels: I recently gave birth to my first child how do I lose the baby weight and get back in shape? - INSIDER

Comments Off on Ask Jillian Michaels: I recently gave birth to my first child how do I lose the baby weight and get back in shape? – INSIDER
Dec 6th, 2019 | Filed under How to Lose Weight Safely
Tags:

While weight loss is a more common goal in todays day and age, some people are interested in gaining weight for specific purposes.

In the world of bodybuilding, strength sports, and certain team sports, a common term for gaining weight is often tossed around dirty bulking.

This article reviews dirty bulking, its possible negative side effects, whether its effective, and some foods to eat and avoid when following the method.

In general, the term bulking refers to a controlled phase of being in a calculated calorie surplus and combining it with sufficient resistance training to boost muscle and strength gains.

A calorie surplus involves consuming more calories than you burn, which can lead to weight gain in the form of muscle or fat.

Dirty bulking takes this a step further and can be defined as a period of unrelenting weight gain by any means necessary to promote muscle and strength gains. Its usually paired with high-intensity resistance exercise to complement these adaptations.

The approach may be utilized by off-season bodybuilders, weightlifters, powerlifters, or the average gym-goer looking to pack on some size.

When following a dirty bulk, no foods are off-limits. The goal is to eat as much as tolerable to increase body mass.

Often, high calorie shakes and mass gain powders are utilized during a dirty bulk to promote a calorie surplus and subsequent muscle gains.

While this may work for some, others may find that the negative side effects outweigh the benefits.

Dirty bulking is a method of rapid weight gain thats usually paired with high-intensity resistance training and used by various athletes to promote muscle and strength gains.

While a dirty bulk can surely cause weight gain, you may wonder whether its an effective long-term strategy for muscle gain.

Here are a few upsides to following a dirty bulk.

Just as many people find it difficult to lose weight, others find it hard to gain weight.

For these individuals, a dirty bulk may be a helpful tool, as it usually promotes a significant calorie surplus and thus leads to weight gain (1).

This weight gain is best translated to muscle gain when paired with a proper resistance training program, which is another major aspect of dirty bulking that cannot go overlooked.

With more conservative weight gain methods, results may be quite slow due to an insufficient calorie surplus. Thus, a dirty bulk may be beneficial in this context.

Programmed weight gain is usually employed to promote muscle and strength gains in strength, physique, and some team sports.

For muscle gains to occur, a sufficient calorie surplus is required, usually 1020% additional calories for most people (2).

The dirty bulk usually exceeds this range, thus likely contributing to sizable muscle and strength gains for most people when combined with a proper resistance training regimen.

A dirty bulk can be effective in certain situations in which weight gain is desired. It provides a calorie surplus that can lead to muscle and strength gains when combined with resistance training.

Along with the potential muscle and strength gains associated with dirty bulking, it comes with some possible negative side effects.

Given that calorie intake is not usually tracked on a dirty bulk, its easy to achieve a calorie surplus, which undoubtedly leads to weight gain. Though some of this weight will be from added muscle, a sizable percentage will be from added fat mass (3).

When it comes to strength and physique sports, the goal is usually to maximize strength and muscle gains, respectively.

Specifically in physique sports, such as bodybuilding, competitors are judged on their muscle shape and size. Excessive fat gain likely makes it more difficult to get into shape when it comes time for competition (2).

In terms of strength and power sports, such as Olympic weightlifting and powerlifting, there are usually weight classes within which competitors must compete. Excessive fat gain may make it more challenging to achieve a given weight class.

For athletes participating in team sports, a dirty bulk could leave them out of shape when it comes time for pre- and in-season training.

Lastly, for the recreational gym-goer looking to put on some muscle, gaining too much fat may inhibit their goal of improving their physique.

Along with the potential for excessive fat gain, there are other possible negative health effects to consider. When following a dirty bulk, the intake of processed carbs and saturated fats is usually rather high.

Consuming too many of these foods has been associated with elevated cholesterol and blood sugar levels, leading to an increased risk of health conditions like high blood pressure, stroke, cancer, and diabetes (4, 5, 6, 7).

Its important to note that most studies on the topic have been conducted in non-exercising individuals.

Though starting a dirty bulk may increase your short-term risk of certain health conditions, resuming a nutritious, unprocessed diet will likely undo these effects.

The best way to monitor these important health markers is to have a blood test at least once per year, along with a physical. More frequent testing may be beneficial if you have a history of a certain health condition (8).

When following a dirty bulk, high calorie foods are eaten to promote weight gain.

Many of these foods are processed and contain large amounts of refined sugars and sodium, which can lead to water retention and fluctuations in blood sugar levels (9, 10).

This may leave you feeling sluggish after several days of following the diet.

One study suggests that a diet high in simple carbs can lead to increased fatigue and symptoms of depression (11).

These symptoms must be taken into consideration before starting a dirty bulk.

Though dirty bulking can be effective in certain situations, its usually better off followed as a short-term approach during the off-season of various sports.

Following a dirty bulk for an extended period can lead to compromised health.

Following a dirty bulk may cause several negative side effects, including excess fat gain, sluggishness, and abnormal levels of some important health markers. Thus, its best followed as a short-term strategy.

When following a dirty bulk, there are not many foods that are off-limits due to the diets unrestrictive nature. Here are some foods to eat and avoid:

Most foods are permitted while following a dirty bulk, though you may want to restrict some for various reasons.

While dirty bulking can be quite effective for gaining weight, its unrestrictive nature can lead to negative health effects.

For those looking to gain muscle mass without excessive amounts of body fat, there is an alternative to dirty bulking, which is often referred to as clean bulking or simply bulking.

When following a clean bulking approach, the goal is still to eat a calorie surplus with plenty of protein, though high calorie, processed, sugary foods are restricted.

A calorie surplus of 500 calories is usually a good place to start to promote muscle gains (2).

The majority of the diet is made up of calorie- and nutrient-dense whole foods, such as rice, nuts, nut butters, red meats, salmon, dried fruit, avocados, healthy cereals, whole eggs, and full-fat dairy products.

Some ways to ensure a sufficient calorie intake on a clean bulk include loading up on healthy fats, increasing your portion sizes, and surrounding workouts with plenty of carbs.

To ensure progress, it may be helpful to track your macronutrient intake the protein, carbs, and fat you eat and your weight to make adjustments to the diet as needed.

Considering that a dirty bulk can lead to excessive fat gain, some people may want to try a cleaner approach to bulking that omits processed, sugary foods and replaces them with calorie- and nutrient-dense whole ones.

A dirty bulk refers to a period of aggressive weight gain used to promote muscle and strength gains in strength sports and certain team sports.

Considering that a dirty bulk usually includes high calorie, processed foods, it comes with possible negative side effects, such as excess fat gain, sluggishness, and abnormal blood values.

Despite its possible downsides, a dirty bulk can be an effective weight gain strategy for certain populations, as it provides the calorie surplus necessary to gain muscle and strength, though its best followed as a short-term strategy.

Continue reading here:
Dirty Bulking: Effectiveness, Downsides, and More - Healthline

Comments Off on Dirty Bulking: Effectiveness, Downsides, and More – Healthline
Dec 6th, 2019 | Filed under How to Lose Weight Safely
Tags:

Unfortunately, carbohydrate-rich plant foods just don't fit into most keto plans. Eating them can knock you out of ketosis. Yes, these foods have their merits; they come loaded with plant compounds such as flavonoids, carotenoids, phytoestrogens, and glucosinolates and other vitamins and minerals. But, if you are looking to go keto, you'll have to skip them.

Let's look at some frequent offenders that trip people up on their keto plan:

Starchier veggies. Sweet potatoes, beets, pumpkin, and butternut or spaghetti squash are nutrient powerhouses. But along with those nutrients and fiber comes a hefty carbohydrate load that can knock you right out of ketosis.

Legumes. This broad category of plant foods includes alfalfa, beans, carob, chickpeas, lentils, peas, soybeans, tamarind, and peanuts. Legumes are high in carbohydrates. (Read: keto-unfriendly in even small amounts.) They also contain lectins, anti-nutrients that can lead to inflammation in some people.

Fruit. Apples and other fruits are nutrient rock stars with gut-healing nutrients and fiber. But fruit tastes sweet and can be easy to overeat for a reason: Most kinds are high in sugar. Even a little bit of fruit can stall weight loss on a keto diet.

Even when you're avoiding these higher-carbohydrate plant foods, you might still be getting carbs from other sources that sabotage your keto plan.

Follow this link:
Not Seeing Results With Keto? This M.D. Says "Sneaky Carbs" May Be To Blame - mindbodygreen.com

Comments Off on Not Seeing Results With Keto? This M.D. Says "Sneaky Carbs" May Be To Blame – mindbodygreen.com
Dec 6th, 2019 | Filed under How to Lose Weight Safely
Tags:

The road to fitness and weight loss may be a long one but it certainly doesnt have to be a super expensive one (read: pricey gym membership). 20-year-old Ankit Thakur tells us that he was able to lose weight (36 kgs) in a years span without ever stepping foot inside a gym. I used to weigh around 91-92 kilograms in 2017 and was constantly bullied and body shamed for trotting so much weight, he says.

Around the same time I also started preparing for NEET (medical entrance exam), so I decided to chart a simple weight loss plan that won't hinder my studies and at the same time also help me shed the extra weight, he adds.

"To begin with, I started drinking a lot of water. I restricted my intake of oily and fried food no cheat meals as well. I also worked on my sleep-wake cycle, to get an early and fresh start, daily. Post making these minor lifestyle changes, I reduced my calorie intake to achieve a state of calorie deficit. This ultimately made me burn my excess calories and lose weight.

A calorie deficit is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need create without harming your health. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

QUICK READ: How many calories should you eat every day to lose weight?

Ankit reveals that he limited his calorie intake to 1100 calories and ate 4 small meals throughout the day to meet this target. My diet was planned and controlled by me, for me. I included a salad, 15 minutes prior to any big meal. It helped me digest my meals better. This is what my calorie deficit diet plan comprised:

Breakfast: A cup of unflavoured oats, almonds and 2 bananas

Lunch: A vegetable sandwich/sprouts

Evening Snacks: 2 chapatis with any vegetable preparation and a bowl of lentils

Dinner: I ate whatever my mom prepared for dinner in controlled quantities

My day would commence super-early in the morning. Id go cycling around the block. During the day, Id walk as much as I could and in the evenings, Id play a game of football or indulge in an hour-long freestyle running session. I lost all my fat without lifting any weights or taking supplements and trimmed to 56 kgs.

QUICK READ: How to run faster without ever touching a treadmill

"I weigh around 60 kilograms now, and honestly, maintaining my weight is something that Ive found quite tough. But now, I've finally found my solution:

Freestyle Bhangra (Helps a lot!)

Weight training (To tone my body)

Keeping a track of my calorie intake

If you want to begin your weight loss journey, you must believe in yourself. Without belief, there is no transformation. Don't give yourself any time limit, develop a healthy lifestyle, no matter how long it takes. Also, keep your calcium levels in check during this journey. They tend to drop due to low consumption of ghee and other dairy products.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

NOW READ

How to lose weight in 4 months according to a bodybuilder who got ripped after following this weight loss plan

7 morning workout tips for people who don't do mornings

Get a V-shaped back with this workout

More on Fitness

See the rest here:
How to lose weight like this guy who lost 36 kgs without going to the gym and lifting weights - GQ India - What a man's got to do

Comments Off on How to lose weight like this guy who lost 36 kgs without going to the gym and lifting weights – GQ India – What a man’s got to do
Dec 6th, 2019 | Filed under How to Lose Weight Safely
Tags:

When it comes to the best weight loss plans a cardio routine comprising running, cycling and ground exercises is probably the most underrated fitness regime. Cardio exercises do not just aid fat loss but also strengthen your immune system and boost your mood. 18-year-old Raj Krishnan H tells us that following a dedicated cardio routine and a clean diet plan helped him trim from 115 kgs to 83 kgs in just six months and also helped inculcate better eating habits.

Growing up, my body was always inclined towards favouring the heavier side of the weighing scale. In fact, at one point, I couldnt even find clothes in my size (the correct size) and preference. It started making me feel very miserable about myself and also my life. I stopped hanging out with my friends as Id be too busy wallowing over this all the time," he says. "But, after I completed my high school graduation, I was done with this feeling and decided to turn over a new leaf, starting by losing weight and eating healthier, he adds before revealing his weight loss plan.

I started off slow by changing my lifestyle. I enrolled myself in a gym and started waking up earlier as well. I also changed my eating habits by substituting all the junk food in my life with the below clean diet plan.

Breakfast: A cup of green tea and a bowl of oats with some almonds and dates

Lunch: A combination of broccoli and leafy vegetables along with 100 gms of grilled chicken

Dinner: Salads/soups, etc

Through the day, Id also munch on an apple along with egg whites. I also curbed all forms of sugar from my diet.

QUICK READ: This is how eating eggs daily will help you lose weight without compromising on flavour

Initially, I focused only on a cardio routine to decrease my body's fat percentage. A combination of the below cardio routine and the above diet plan helped me lose 32 kgs in 5-6 months. And right now, I am gearing up to commence a new weight training routine to switch things up and build abs."

I went to the gym almost everyday of the week except on Sundays. My cardio routine comprised: 20 minutes of running, 20 minutes of cycling and 25 minutes of step ups along with ground exercises such as push-ups, crunches, free squats and sit ups, etc. I used to do 100 push-ups, 160 sit ups and 100 crunches everyday after my cardio.

QUICK READ: The best cardio machine for every type of workout

Presently, I weigh 83 kgs and am looking forward to trimming my body to a healthy target goal of 72 kgs via weight training. But, the one thing that I can tell you about weight maintenance is that if you are consistent and focused on your fitness goals, youll be able to maintain your weight easily.

Have a goal. Eat healthy and stay healthy thats it!

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

NOW READ

This 10-minute HIIT cardio workout is the definition of hardcore

Angad Bedi reveals the secret to his extremely fit physique and a diet hack that really and truly works

Here's the only workout plan you need to look fit on your wedding day

More on Fitness

Read the rest here:
How to lose weight in 6 months like this guy who lost 32 kgs by following an easy cardio routine - GQ India - What a man's got to do

Comments Off on How to lose weight in 6 months like this guy who lost 32 kgs by following an easy cardio routine – GQ India – What a man’s got to do
Dec 6th, 2019 | Filed under How to Lose Weight Safely
Tags:

From laughter to tears, the weight loss journey of the Slaton Sisters is going to take you on a rollercoaster ride. The sisters are set to achieve their weight loss goal to be approved for bariatric surgery but their journey is a long one.

However, this road is filled with bumpy rides. There are times when they feel lost and times when they feel stronger than ever but along with all this drama, there is a pinch of fun and excitement that the sisters bring with them because of their personality.

The show premieres on January 1 at 10 pm ET/PT.

Amy, age 31, weighs 406lbs and wants to start a family with her husband. Unfortunately, they are having problems getting pregnant because of Amy's weight.

Meanwhile, her sister, Tammy, 32, weighs 605 lbs and is struggling to carry with the day to day activity because of her weight. She is then forced to move in with her sister but hopes to move out of the house one day.

The sisters then decide to turn their life around as they plan to lose weight to get approved for surgery. The show will follow their weight loss journey through every step. Right from their highs to their lows.

The cast consists of sisters, Amy and Tammy Slaton. The sisters are known in the YouTube industry because of their YouTube channel. The show will allow fans to see them outside their YouTube persona and see the sisters live their everyday life.

Amy and Tammy are all set to start their weight loss journey but shifting their food habits to a healthier one is creating tension between the two.

The sisters try to stick to a diet that would benefit them but they feel they are not motivating each other. It reaches a point where they decide to head their separate ways but the question remains, will the weight break them down or will they lose weight?

From January 1, 2020, the show will air on TLC every Wednesday at 10 pm.

'Family By The Ton'

'My 600lbs Life'

'One Big Happy Family'

'My Diet Better Than Yours'

'Heavy'

Go here to read the rest:
'1000 lb Sisters': Release date, plot, cast, trailer and everything you need to know about TLC's reality show - MEAWW

Comments Off on ‘1000 lb Sisters’: Release date, plot, cast, trailer and everything you need to know about TLC’s reality show – MEAWW
Dec 6th, 2019 | Filed under How to Lose Weight Safely
Tags:
Weight Loss Solutions