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Since the dawn of the 20th century, almost all weight loss guidelines have used calories as a simple measure of how much energy were consuming from our food. But according to Giles Yeo, a Cambridge University research scientist who studies the genetics of obesity, theres one problem: not all calories are created equal. In his new book, Why Calories Dont Count, Yeo explains that what really matters is not how many calories a particular food contains, but how that food is digested and absorbed by your body.

Can you explain why you feel calorie-counting is a flawed approach to weight loss?There was an American chemist in the 19th century called Wilbur Olin Atwater who calculated the calorie numbers for different foods, by working out the total energy intake you get from them. But his calculations never took into account the energy it takes our cells to metabolise food in order to use it. This is important. Its why for example a calorie of protein makes you feel fuller than a calorie of fat, because protein is more complex to metabolise. For every 100 calories of protein you eat, you only ever absorb 70.

So we need to consider the type of food were eating, rather than fixating purely on the calorie content. You could be aiming to eat 800 calories a day, but how much energy your body actually absorbs will depend on whether youre eating sugar, celery, or steak.

How could people use this information practically when trying to manage their weight?What really annoys me is when weight loss gurus say things like: Oh, just replace the chocolate bar with a banana. Now thats a dumb thing to say, because sometimes life demands a banana, and sometimes life demands a chocolate bar.

But you can make a better practical choice in those situations by considering how the body processes food. It takes a lot longer to digest food elements like protein and fibre, so you absorb less of those calories, so if you choose a chocolate bar thats higher in nuts or dry fruits, that will make it a better chocolate bar.

Speaking of more nuanced approaches to managing weight, recently, body mass index has come under fire as being an inherently flawed measure of obesity. Is it still appropriate for doctors to use BMI?I would define an obese person as someone who is carrying too much fat, so that it begins to influence their health. But then the question is, how much is too much fat? Your fat cells are like balloons, they get bigger when you gain weight, they shrink when you lose weight. But everyones fat cells expand and contract to different amounts, so everybody has a different safe, fat-carrying capacity. Famously, us east Asians cannot get too big BMI-wise before we increase our risk of diseases such as type 2 diabetes, because we have a lower safe fat-carrying capacity.

BMI is very useful for looking at population trends, because its free to measure, and you only need your height and weight. But at an individual level, this is not useful to predict health because it doesnt take into account genetic and ethnic differences in fat capacity. You could be a rugby player, or the same size as a rugby player, and be all fat, and yet have the same BMI. So I think healthcare professionals need to consider the whole, rather than simply BMI itself.

The FDAs approval of semaglutide the first new drug to be approved for obesity since 2014 has made a lot of headlines this year. Is obesity something we should be treating with drugs?I see it as being part of the toolkit. A lot of people consider obesity as a lifestyle disease; they perceive that being larger than someone else comes down to choice, when this is not the case. For many people, its more difficult to say no to food purely because of their genetics.

Semaglutide makes your brain think youre slightly fuller than you are, so you eat less, and if someone is finding it difficult to lose weight, why not use it? Im not countenancing drugging the entire population, but I think semaglutide should be one of the tools we use, alongside lifestyle intervention, exercise, all of those things.

You research genetic factors that control susceptibility to obesity. What do these genes do?We now know that more than 1,000 genes are linked to obesity, and the vast majority of them influence pathways in three different parts of the brain that ultimately influence your feeding behaviour. One is the brains fuel sensor called the hypothalamus, then theres the part of the brain that senses how full you get, and then theres the hedonic part of the brain that makes eating feel good. All of these regions speak to one another, and some of these 1,000 genes influence these pathways. A mutation that causes a slight insensitivity in your brain to how full you are could influence how much you want to eat, making it more difficult to say no to temptations.

For example, we know that one in 330 people in the UK have mutations in a particular pathway called the leptin-melanocortin pathway, which renders your brain slightly less sensitive to how much fat youre carrying.

Will we be able to use our genetic knowledge of obesity to develop new treatments that regulate appetite?Yes, theres now a drug called setmelanotide, which targets the leptin-melanocortin pathway. It has just been approved in the US for rare genetic causes of obesity, and the European Medicines Agency should be approving it within weeks. Eventually it will be trialled in the larger population, much like semaglutide was, to see whether you can fool your brain into thinking that youre carrying more fat, and so you end up eating less. This is an example of how understanding the basic biology of obesity, the wiring, the genes involved, can result in cogent and hopefully sustainable ways of tackling it.

In your book, you touch on how obesity isnt solely genetic, and factors such as socioeconomic status play a key role in determining how those genes are expressed, and how much they matter.The heritability of body weight the percentage of the trait that is down to your genes is a range, which lies somewhere between 40 and 70%.

A colleague of mine, Professor Clare Llewellyn at UCL, has a twin cohort called the Gemini study, where shes looked at the role of socioeconomic status on body weight. Shes shown that if you take middle-class families, the heritability of their body weight is roughly around the 40% mark. But you go to households with the lowest socioeconomic class, and the highest levels of food insecurity, suddenly it jumps to 70%.

Genetically, theres no difference between people who are poorer and those who are richer its an accident of birth. But because of your socioeconomic situation, your risk of obesity can jump from 40% to 70%. It shows that if we manage to cure poverty, childhood poverty in particular, we can drop the heritable risk of obesity from 70% to 40% without even touching the biology of the system.

Exercise has been getting a bad rep for its weight loss powers. Is that really deserved? You run a lot: are you doing that to keep trim or for other reasons?In and of itself, exercise is not effective for weight loss. It is in principle possible to lose weight through exercise Tour de France cyclists eat at least 5,000 calories a day and still lose weight during the three-week race. The problem is most of us mere mortals dont exercise anywhere near enough for this to be effective. It is, however, useful for weight maintenance after you have achieved weight loss. So I stay active on my bike and running, to stay fit, but also to maintain my weight.

Why Calories Dont Count by Giles Yeo is published by Orion (14.99). To support the Guardian and Observer order your copy at guardianbookshop.com. Delivery charges may apply

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Giles Yeo: Lets consider the type of food we eat, not fixate on calories - The Guardian

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

Obesity, which is linked to increased risk of many serious health conditions and diseases, has been a public health concern for years. More than 42% of middle-aged adults between 40 and 59 years are obese, the age group with the highest prevalence of obesity. And if the risk of certain conditions increases with age, being overweight and obese further increases these risks.

Losing weight before the age of 30 is, for some, as easy as cutting just a few donuts a week. With age, however, body functions the processing of food and drinks get more complicated. Metabolism slows down, and hormonal imbalances become an issue, changing the way the body breaks down fat. These are the 17 biggest myths about metabolism that just wont go away.

Even though it is not as easy to get in shape in your 40s as it was when you were a teenager, it is not impossible, and it is a worthwhile goal. You start to feel better stronger and happier in two weeks, and see changes typically in six weeks, Andrea Metcalf, a celebrity fitness instructor, said.

The general rule is that you need to consume fewer calories than the body burns a day. Anything beyond that varies from one person to another, as current weight, physical activity, medical issues, and certain medications play a role. Here is what nutritionists want people to know about calories.

To determine at least 18 ways in which a person over 40 years of age can maintain a healthy weight, 24/7 Tempo spoke to people with years of experience in the fitness industry and examined multiple academic studies and medical reviews.

Click here to read about the best ways to keep weight off if youre over 40

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18 Best Ways to Keep Weight Off If Youre Over 40 - 24/7 Wall St.

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

Heres an Internet wormhole: Go to YouTube and search for food commercials from the era of your childhood. You will find, remarkably, that not only are they all there, but theyre also organized and curated into playlists that are a crash course or dare I say, a crash diet of horrific proportions.

This exercise was a survey of the 70s and early 80s, the apotheosis of Mad Men-style advertising culture that convinced us that Mikey likes it and my bologna has a first name.

For me, this exercise was a survey of the 70s and early 80s, the apotheosis of Mad Men-style advertising culture that convinced us that Mikey likes it and my bologna has a first name. I havent eaten either Life cereal or Oscar Mayer bolognafor decades, and yet the videos inspired nostalgic pangs that Don Draper could surely convince me were hunger.

Id like to say that I dont eat these foods because theyre bad for me and the planet, but thats only part of the story. The carb- and sugar-rich cereal and deli meat of questionable animal origins are, indeed, bad for my body: Thats science. But if my YouTube binge has taught me anything, its that food science is in a constant state of flux, and food companies will always have a special interest in exploiting it.

Then came the aughts and the fascination with Atkins-inspired ketosis. It was a time when all fats were good and "fat-free" was just a pair of F-words.

Case in point: fat.

In the 80s, fat was decidedly bad, and "fat-free" products flooded supermarket aisles. In the 90s, suddenly, some fats became good, but only those with names that sounded like indie movies (Carey Mulligan stars in Polly, Unsaturated) and could be associated with a vision of the Mediterranean that was far closer to the imagination of the Nouvelle Vague than the reality of 90s Italy or Greece.

With the aughts came a fascination with Atkins-inspired ketosis. It was a time when all fats were good, and "fat-free" was just a pair of F-words. The throughline was "science," albeit a science exploited by corporate food chemists, like fish-fingered Frankensteins.

In 1996, for example, the Food and Drug Administration approved for human consumption a chemical additive known as olestra (a.k.a. Olean), which replaced fat in everything from potato chips to butter while also (drumroll) replacing satiation with a well-known side effect. Loose bowels. Now you could eat your cake and have it too. In your pants.

Kale is better than cob lettuce. No, wait, kale is out because it's a brassica, and brassicas are bad because...I can't remember.

And Frankenfoods aren't the only foods you need to worry about. This is a quote from an email my editor sent as she attempts to make the case for kale:

Kale is better than cob lettuce. No, wait, kale is out because it's a brassica, and brassicas are bad because... I can't remember, but I've seen this. Something about hurting the thyroid.

Kale skyrocketed in popularity (we called kale "the new beef" for its dense nutrition), with folks eating it by the bushel before realizing that while kale in small quantities is good, kale in large quantities can indeed be toxic. And this totally understandable distinction between a normal amount and an abnormal amount has led to a preponderance of very divisive feelings about the crucifer.

In short, if weve learned anything, its that weve learned nothing, and the universes appetite for irony presupposes that kale is overdue for a reversal.

Kale is dead. Long live kale.

Ditto beans.

Sure, theyre one of the most common foodstuffs across the Blue Zones populations, which are the seven (or five, or nine, depending on how you Google) longest-lived, healthiest populations on earth, but they also contain what are known as antinutrients.

Now I'm no nutritionist, but if I played one on TV, Id say this is due to Fig Newtons Third Law of Nutrition, which says for every nutrient, there is an equal and opposite antinutrient, and in this case, its the real-life protein known as lectin. These proteins bind to certain carbs like sugar and turn into inflammatory agents. And sometimes poison. Castor beans, for example, are notorious for a poisonous lectin known to medical examiners and cozy mystery writers alike as ricin.

So, skip the bean dip... if you wanna live.

But wait, theres more!

Bread. obviously, gluten is a killer.

Fruit. The sugar is a Soviet-era plot to destroy American minds and bodies!

Eggplants, tomatoes, peppers theyre all nightshades, which, Im pretty sure were evil spirits in some Harry Potter book.

Mushrooms are only acceptable to eat if youre micro-dosing, but not in your pasta sauce: theyre fungus, which is code for toxic shock syndrome. I wont even go into red wine and its on-again-off-again feints to being a resveratrol-rich health tonic.

There's a kind of irony lurking here. We eat plant and animal matter (aka food), which means that our meals go from living to dead to digested. Is it paranoid to think that our food concerns are really plants and animals reaping their revenge?

I concede: It's not just paranoid but wrong. Maybe not the revenge part (I mean, have you read Animal Farm?) but the notion that all foods are really just bite-sized time bombs.

The fact is, some simple rules of thumb (like, don't eat anything with a thumb) can help you find a diet that will keep you healthy and happy. A place to start is to understand your own personal and unique nutritional needs (a nutritionist or registered dietitian can help in this regard) and to skew as closely as you can to sustainably produced organic choices that are not aren't overly processed and don't contain ingredients you can't pronounce. Simple is always better. Like this famous mantra from the inimitable Michael Pollan:

Eat food, not too much, mostly plants.

The reality is that whether you're eating Life cereal or not, whether you eat nightshades or eschew them, and even if you eat bologna from time to time... your diet is probably safer than you think, and there's no reason to beat yourself up over it.

The only thing that should be black and blue is your fair trade, shade-grown, farm-to-fork, non-GMO, natural and organic black bean and blue corn nachos. With vegan cheese, of course.

Related on Organic AuthorityThe 3 Differences Between Paleo and Keto Diets (and 9 Great Ways to Do Both at Once!)'The Accidental Paleo' Combines Plant-Based Eating and the Paleo Diet EffortlesslyMy Diet Doesn't Have a Catch-All Name, But It's the Healthiest I've Ever Felt

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A Helpful Guide to All the Things You Shouldn't Eat if You Want to Live Longer and Lose Weight - Organic Authority

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

Yoga, a group of physical, mental, and spiritual practices that dates back to pre-Vedic Indian traditions, since the Indus valley civilization around 3000 BCE. Though it is most likely developed as a systematic study around the 5th and 6th centuries BCE, in ancient India's ascetic and ramaa movements. Yoga has its mention in Rigveda, Upanishads, and The Yoga Sutras of Patanjali, and hence due to its rich history, it is divided into periods of innovation, practice, and development. Yoga was refined and developed by the Rishis and Brahmans who documented their training in the Upanishads.Today yoga is being used as a potential exercise to reduce stress, improve immunity and lung functions, and also for weight loss. Is Yoga effective for weight loss?

Yoga combined with healthy eating habits has proven beneficial in losing weight along with keeping the mind and body healthy. Yoga increases the oxygenated blood flow across the body that helps to overcome pain, anxiety, insomnia, and the inability to concentrate. Yoga focuses more on building body flexibility and toning the muscles.

Manisha Kohli, Yoga instructor, and inventor, meditation, and wellness coach explained that for weight loss apart from taking care of your nutrition, one should include movement which is importantly a big part of it. She suggested some of the Yoga movements that will give you maximum results in the least amount of time.

Below are the Yoga poses that one should include in their daily routine in order to lose weight and build endurance.

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Yoga asanas to lose weight - Times of India

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

Drinking enoughwater every day is easier said than done, butwhen we drink theright amount, our bodies reap benefitssuch as increased focus, more energy, natural weight loss, and better digestion. Staying hydratedsupportsimmune health and can give our daily workout performance a boost and improves how we feel physically and mentally. The flip side is that drinking less than we need undermines all of those things.

To help you stay hydrated all day, try the simple trick of infusing your water with fruits and herbs for better taste and the extra benefit of absorbing vitamins and minerals.Here, we outline exactlyhow much water you should drink in a day, the benefits of staying hydrated, and the best-tasting and healthiest pairings to infuse your water with, and theextraordinary benefits of simply adding lemon or any other citrus to your glass.

Knowing the right amount of water to drink daily depends on your weight and activity level, andcan seem shocking because finishing a water bottle can seem like a big task. To make sure you're drinking the right amount, registered dietitianNicole Osingawho created The Beet's VegStart Dietrecommends using this simple formula: Multiply your weight in pounds bytwo-thirds (or .67) and the number you get is the number of ounces of water to drink in a day. Meaning, if you weigh 140 pounds, you should drink 120 ounces of water every day, or about 12 to 15 glasses of water per day.

Before you gasp, consider this: The closer you get to drinking the optimal amount of water, the healthier you'll feel. Proper hydration is critical formaintaining health on a cellular level. Every cell in the human body is reliant on waterfor proper function," according toDr. Robert Parker, BS, DC (Parker Health Solutions) andwhen our cells function properly,the rest follows.

Dehydration can negatively affect your mood and cognitive function.This is especially important for students, athletes, or anyone whoneeds to boost focus at work or is active. So, when you're studying for an examit's always beneficial to keep a water bottle on your desk and hydrate before and after working or taking an exam. The same goes for athletes wholive an active lifestyleor play a sport.

In a studyby a group of nutritionistscomparing age and cognitive function against mild dehydration, the results found that "mild dehydration produces alterations in a number of important aspects of cognitive function such as concentration, alertness, and short-term memory in children (1012 y), young adults (1825y) and in the oldest adults (5082y.) As with physical functioning, mild to moderate levels of dehydration can impair performance on tasks such as short-term memory, perceptual discrimination, arithmetic ability, visuomotor tracking, and psychomotor skills."

There's a reason why many weight loss programs advise dieters to drink more water.A study conducted by researchers at the Obesity Society measured the associations between absolute and relative increases in drinking water and weight loss over 12 months. Data was collected from 173 premenopausal overweight women (aged 2550 years) who reported drinking water at baseline and then as they attempted to lose weight.

After twelve months, the absoluteand relative increases in drinking water were "associated with significant loss of body weight and fat," concluding that drinking water may promote weight loss in overweight women who are dieting.

Our kidneys regulate a healthy water balance and blood pressure, as well as remove waste from our bodies, and drinking enough water supports these activities, according to a study by The National Institutes of Health.

"If the kidneys economize on water, producing more concentrated urine, there is a greater cost in energy and more wear on their tissues. This is especially likely to occur when the kidneys are under stress, for example when the diet contains excessive amounts of salt or toxic substances that need to be eliminated. Consequently, drinking enough water helps protect this vital organ," the studyconcludes.

When a person doesn't drink enough water, they often feel tired or burnout. Symptoms of being dehydrated are mentally or physically slowing down, yawning, or even needing a midday nap, according toresearchersat theUS Army Research Institute of Environmental Medicine. "Dehydrationalters our cardiovascular, thermoregulatory, central nervous system, and metabolic functions," they found. So when youperform physical activities, be sure to drink enough water before, during, and after your exercise for better performance and increased energy.

Hydration has always been linked to clearer skin,which is why skincare labels promote cucumber and watermelon aseffective ingredients because they're so water-dense. "Water intake, particularly in individuals with low initial water intake, can improve skin thickness and density as measured by sonogram,and offsets transepidermal water loss, and can improve skin hydration," according to a study by the International Journal of Cosmetic Science. When you infuse your water with these fruits (cucumber and watermelon) you add morehydrationto the mix.

Feel dehydrated causes headaches and tension, which can make you stressed or anxious. In onestudy, researchersexamined increased water intake and the effect on symptoms in headache patients. Patients with a history of different types of headache, including migraine and tension headache were either assigned to a placebo or the increased water. Those who wereinstructed to consume an additional volume of 1.5 liters of water per day on top of what they already consumed in foods and fluids reported less pain.The increasedwater intake did not affect the number of headache episodes but helped reducethe headache intensity and duration. Results explain that water intake can help relieve head pains but the ability to prevent headaches is still unknown.So drinking more water appears to help against aches and pain.

To help you drink the right amount of water every dayand get all the health benefits, spruce up water's bland taste and pump up the nutrients by infusing a big pitcher of water with fruits and herbs. The goal is to infusea big pitcher of water because you want the fruits and herbs to sit longer, similar to a marinade to enhance the taste of rich, fresh ingredients. For taste, the trick is to mix sweet, acidic, and earthy flavors of fruits and herbs to get a perfect balance. For example, mixing rosemary (earthy) and grapefruit (sweet, acidic) is a delicious combination.

Beyond the taste, adding certain herbs and fruits to your water can deliver various health benefits, whether it's the aroma of the ingredient, or how itaffects your body when nutrients are absorbed.

The most effective way to reap the health benefits of fruit is by eating them, which you may do after you finish the waterif you want to limit waste. The water itself doesn't provide high enough levels of nutrients, vitamins, and minerals through the infusion to make a significant impact on your health, but there are specific benefits you get from the scent of certain herbs and the consumption of fruit. Find out how herbs like mint can alleviate tension, as well as how lavender can help you sleep better,plus how rosemary can boost immunity.

If you want to live healthier without doing any major lifting, infuse your water and eat the fruit afterward to reap all of its health benefits.Not only is this a great tasting way to be healthier, but it's also simple to make and requires little chop time.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

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How Much Water Should You Drink? Try This Trick to Sip More - The Beet

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

Okra water is a drink made by soaking okra pods in water for up to 24 hours.

Its proponents claim that it boosts weight loss and improves blood sugar management, among other health benefits. Its also considered a convenient alternative to eating okra, especially for those who dont enjoy okras unique texture and taste.

This article examines the potential benefits and downsides of drinking okra water.

The specific nutritional value of okra water is unknown, but okra itself is a good source of several key vitamins and minerals.

Eight pods of raw okra contain (1):

Okra is especially rich in manganese, a mineral involved in metabolism and blood sugar regulation. Its also high in vitamin C, which acts as an antioxidant and plays a central role in immune function (2, 3).

Keep in mind that its unclear which of these micronutrients is found in okra water, as well as the specific amounts that okra water contains. Therefore, more studies are needed.

Although more research is necessary to determine the nutritional value of okra water, okra itself is a great source of manganese and vitamin C.

While no specific research exists on okra water, it may be linked to several health benefits due to its plant compounds and hydrating effects.

Test-tube studies show that okra is a great source of several important antioxidants, such as quercetin and kaempferol, which may also be found in okra water. These compounds may reduce inflammation and neutralize harmful compounds called free radicals (4, 5).

Whats more, antioxidants may protect against several chronic health conditions, including diabetes, cancer, and heart disease (6).

Several okra compounds may promote weight loss.

In a study in mice fed a high fat diet, carbs extracted from okra decreased body weight, blood sugar levels, and total cholesterol (7).

In another study, mice with diabetes given okra extract experienced significant reductions in body weight after 8 weeks (8).

All the same, human studies on okra water are lacking.

Still, okra water may help you stay hydrated. Drinking more water may increase weight loss, reduce food intake, and temporarily boost your metabolism (9, 10, 11).

Some studies suggest that okra water may help stabilize blood sugar levels.

According to one review, okra contains several compounds including polyphenols and flavonoids that may help reduce blood sugar levels (12).

Plus, an 8-week study in 60 people with type 2 diabetes found that taking okra powder improved insulin resistance, which may support better blood sugar management (13).

One test-tube study also found that okra extract may alter the expression of certain enzymes and proteins to help prevent diabetes-related nephropathy, a kidney-related diabetes complication (14).

Nevertheless, these studies didnt examine the effect of okra water specifically, and more long-term human studies are needed.

Okra water is a good source of several antioxidants and may promote weight loss and blood sugar management. Still, more human research is necessary.

Okra water is generally considered safe. However, it may cause adverse reactions in people who are allergic to okra.

Okra is also high in fructans, a carb that may cause digestive issues in some people when consumed in large amounts (15).

Although its unclear whether okra water itself contains large amounts of fructans, you should stop drinking it and talk with a healthcare professional if you experience any side effects.

Okra water is unsuitable for those allergic to okra and may cause digestive issues for some people. Still, its perfectly safe for most people.

Okra water is typically made by soaking okra pods or thin slices of okra in water overnight, or for up to 24 hours. Once the okra has soaked, squeeze any leftover sap from the pods and combine it with the infused water.

Its common to drink okra water first thing in the morning on an empty stomach. Proponents claim that this maximizes its potential health benefits.

However, no research supports the claim that okra water is more beneficial in the morning than at other times of the day. Therefore, you can enjoy okra water whenever works best for you.

For best results, pair okra water with a well-rounded diet rich in nutrient-dense foods like fruits, vegetables, whole grains, and legumes.

Although proponents often claim that you should drink okra water first thing in the morning, you can enjoy it any time of day.

Okra water is made by infusing okra pods in water for 824 hours.

While theres very little research on this drink, okra itself is highly nutritious and rich in antioxidants. Okra water may also offer several other health benefits, including promoting weight loss and blood sugar management.

Be sure to enjoy okra water as part of a nutritious, balanced diet to maximize its potential benefits.

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Should You Drink Okra Water in the Morning? - Healthline

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

My breakfast: I usually have a veggie sandwich or upma.

My lunch: 1 bowl of brown rice with Chicken/ Fish

My dinner: 1 chapati with a bowl of veggies, 1 bowl of soup and salads to go with it makes for a complete meal.

Pre-workout meal: 1 Apple plus 5 walnuts plus 2 almonds

Post-workout meal: 1 bowl of yogurt with 1 spoon of honey

I indulge in (What you eat on your cheat days):

I really do love eating indulgent, street food but through my weight-loss mission, I tried to make healthier swaps wherever I could. For example, momos are my favourite street food so I ensure that I am having wheat momos (steamed ones). I also started to have raj kachori instead of dahi tikki, which was once my favourite.

Low-calorie recipes I swear by: I suggest methi thepla, tandoori broccoli, vegetable oats, homemade paneer, beetroot rotis.

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Weight loss story: "Having beetroot chapatis and eggs every day helped me lose weight" | The Times of India - Times of India

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

It's certainly not impossible to get a lean body after 50, but it's simply a fact that it takes a little more effort. After all, once you reach age 35, you start to lose anywhere from 3 to 5% of your body mass every decadeand what compounds your loss of muscle mass is a lack of proper training and discipline. As Melina Jampolis, MD, recently explained to us at ETNT Mind+Body, by the age of 80, many people can expect to have lost roughly 30% of their muscle mass.

"An example I like to use with [my older clients] is if you go to the park, you'll see a seven-year-old absolutely sprinting and jumping everywhere," Mark Jerling, a 59 year-old former car salesman in the UK who has recently transformed into a successful personal trainer, explained to The Telegraph. "The 20-year-old might be walking briskly or jogging, and then a typical 50-year-old will be walking slowly. One of the reasons we lose muscle as we age is because we're training less."

If you'd like to change thatand to get that lean body after 50 with a dedicated training regimenread on, because here are some lean-body secrets straight from some fitness pros who are over 50 themselves. And for more great advice for people of any age, don't miss the One Secret Side Effect of Walking You Never Knew, Says New Study.

If getting lean is your goal, Pam Sherman, a 54 year-old trainer and health coach, advises you to strength train at least three to four days per week and prioritize your lifting sessions over steady-state cardio exercise such as jogging or cycling for long distances. "When trying to get and stay lean, lifting weights is your best bet!," she says.

That being said, you need to ensure that you're still moving around even when you're not "exercising." "You need to also stay active during the day," she says. "Make sure you get up and walk every 90 minutes or so. Add in a morning walk most days of the week. Our bodies are meant to walk, not sit all day. Everything you've read before is true: Park farther away in the parking lot, take the stairs. More daily movement is always best for our bodies."

Sara Kooperman, JD, CEO of SCW Fitness Education and Water in Motion, who is over 60, agrees. "My daily regime includes walking my golden retriever, Buster, for 30 minutes to an hour each day," she previously explained to Prevention. "This works out to be 2-4 miles. I typically do this when I have a conference call, because then I am not distracted by family, computers, emails, staff, or other interruptions. It helps me focus more intently and creatively."

For some great strength-training moves to try, see here for the Secret Exercise Tricks for a Better Body After 40.

When it comes to getting fit after 50, Raj Deu, M.D., a sports medicine expertat Johns Hopkins Medicine, advises you to not go at it alone. "If youwork out with a friendor your spouse, you generally tend to exercise more regularly because you have that person to coax you," he says. "Even owning a dog will get you out and walking."

According to a study published in APA PsycNet, working out with your friendsor even joining a fitness classwill also make your exercise more fun and feel like less work. "Specifically, during classes in which exercisers' perceptions of groupness were relatively higher, exercisers reported more recalled enjoyment, affective valence, and exertion," says the study.

Furthermore, you'd be wise to work out with a friend who is fitter than you are. (Seriously!) A 2016 study published in the journalObesity found that people who are overweight have a higher chance of dropping weight if they surround themselves with a social network that is fitter than they are. After all, there's a reason training with others is The Single Most Effective Way to Work Out Every Day, Say Psychologists.

What types of lifts you should you focus on when strength training? According to Robert Herbst, a personal trainer and19-time world champion powerlifter who supervised the drug testing at the 2016 Rio Olympic Games, you should focus on compound movements, which recruit multiple muscle groups for you to complete the movement, which will result in a more total-body workout. "I am 63 and my abs look like a tic-tac-toe board," he told us. "The best way to burn fat is to do heavy compound movements such as squats, lunges, and deadlifts, all of which raise your metabolism and work the abs statically."

The compound movements, he says, will raise your metabolism by working your major muscle groups, which will then be repaired after exercise and get bigger. With more muscle, you'll be able to burn even more fat. For some great compound movementsand how to do themstraight from our own trainer, Tim Liu, C.S.C.S., don't miss the Secret Exercise Tricks for Getting a Leaner, Fitter Body After 40.

When you were in your 20s, you could easily run a 10K or hit the gym without partaking in a dedicated stretching regimen. In your 50s, when your muscles and tendons have lost some of their elasticityand your joints naturally begin to stiffenyou simply can't get away with it. What's worse, you'll be putting your body at risk of injury. "As our bodies age, our tendons get thicker and less elastic. Stretching can counter this and help prevent injury at 50-plus. Remember to stretch slowly; do not force it by bouncing," says Johns Hopkins' Deu. For some great yoga stretches to try, check out the Essential Yoga Stretches for People Over 40.

OK, you don't necessarily have to make your bed every morning, but if you've got lofty goalssuch as getting lean after 50it's important that you set the tone for the day from the very minute you wake up. According to Petra Kolber, happiness expert, author of The Perfection Detox, and a woman in her late 50s, a healthy lifestyle starts before breakfast.

"My daily wellness habit begins with my morning," she explained to Prevention. "When I protect the first hour of my day and use it well, the rest of my day seems to always unfold with more ease. I try not to look to look at my computer or phone (I charge my phone outside of my bedroom) until at least an hour into my day. I use this golden hour to set my intention and my mindset to create an extraordinary day. I start by thinking of three things that I am looking forward to that day. This primes my brain to seek more of the good. I then sit quietly and meditate for 5-10 minutes, journal for a few minutes, or pick up the latest book I am reading. Next, I make my coffee and use the process as another mindfulness ritual. I then go and make my bedI always make my bed."

It's an old clich, but it's true. As Jerling explained to The Telegraph, regardless of how hard you're working your body at the gym, don't expect meaningful results if you're not also altering your diet. "What's really changed my body shape is diet," he explained. "I entered a bodybuilding contest about eight years ago, and I had to totally change what I ate to get my body to where it needed to be to compete. Everyone says you can't out-train a bad diet, but until you actually see it, it's hard to understand it. People come to me and they say they want to lose weight I say well, I can get you stronger and I can get your muscles to work better for you. But the only way you can lose the weight is with good nutrition." For more on the foods you should eat, don't miss the Essential Foods for Weight Loss.

Now, this tip doesn't come from a fitness expert who is over 50, but we're including it anyway. A new study published inAnnals of Internal Medicinefound that test subjects who performed tai chi experienced a loss in body fat around their waist and lost weight overall. "Tai chi is an effective approach to reduce [waist circumference] in adults with central obesity aged 50 years or older," concludes the study.

What's more: According to the health experts at The Mayo Clinic, tai chi is also shown to help "enhance the quality of sleep, enhance the immune system, help lower blood pressure, improve joint pain, improve symptoms of congestive heart failure," and "improve overall well-being." And for more great exercise advice, check outThe 15-Second Exercise Trick That Can Change Your Life.

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Lean-Body Secrets from Exercise Experts Over 50 | Eat This Not That - Eat This, Not That

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

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There are plenty of diet programs and meal plans out there, including many designed specifically for women looking to lose weight.

However, not all meal plans are equally effective when it comes to weight loss.

In fact, although many diet plans are safe, healthy, and sustainable, others can be ineffective, hard to follow, and downright dangerous.

The meal plans featured in this article were selected based on the following criteria:

Here are 7 of the best weight loss meal plans for women.

Plant-based diets consist mostly of foods derived from plants, such as fruits, vegetables, nuts, seeds, and legumes.

Animal products are also sometimes included in small amounts, including meat, fish, poultry, eggs, and dairy.

Several studies have concluded that following a plant-based diet could be an effective strategy for helping reduce body fat (1, 2).

One review found that people who followed a plant-based diet experienced less weight gain over 4 years than those who followed other diets (3).

Additionally, eating more fruits and vegetables, both of which are key components of a plant-based diet, has also been linked to increased weight loss and decreased belly fat (4, 5).

Not only that, but some research in women found that eating more fruits and vegetables may be tied to a lower risk of obesity and weight gain (6, 7).

For more information about following a plant-based diet, check out The Plant-Based Diet for Beginners by Alice Newman.

Shop for this book here.

Low carb diets involve limiting the consumption of added sugars and foods high in carbohydrates, such as grains and starches.

Although there are various types of low carb diets available, most restrict carb consumption to less than 26% of your total daily calories (8).

A review of 17 studies found that low carb diets were more effective for short-term weight loss than low fat diets, although the difference between the two slowly decreased over time (9).

Some research also suggests that low carb diets could increase the number of calories that your body burns throughout the day, which may help support weight loss (10, 11).

Whats more, other studies have found that low carb diets may offer other benefits specifically for women, including improvements in hormone levels and menstrual regularity (12).

However, keep in mind that very low carb diets may not be a good fit for everyone, especially women with certain medical conditions or those who are pregnant or breastfeeding (13).

If you find that a very low carb diet is too restrictive or difficult to follow, you may want to consider trying a moderately low carb diet instead.

For a more in-depth look at the benefits of a low carb diet, consider reading The Art and Science of Low Carbohydrate Living by Jeff S. Volek and Stephen D. Phinney.

Shop for this book here.

WW is a popular weight loss program originally founded in the 1960s.

It uses a points-based system, which assigns foods a certain number of SmartPoints based on their nutritional value and gives users a daily budget of points to spend per day.

It also encourages regular physical activity with various workout guides specifically for women, and offers options like group workshops and personal coaching for an additional fee.

Plus, it helps teach you how to make healthier food choices, so it may be a good fit for women seeking long-term, sustainable weight loss.

Many studies have found that WW may be effective for weight loss.

One large review of 39 studies found that people who used WW for 1 year lost 2.6% more body weight than a control group (14).

Similarly, another study showed that people who followed WW for 1 year lost over twice as much weight as those who received a self-help booklet and 5 minutes of general nutrition advice (15).

Not only that, but they also maintained a greater amount of overall weight loss than the control group, even after 2 years (15).

Get started with WW here.

The Dietary Approaches to Stop Hypertension (DASH) diet is an eating plan designed to help lower blood pressure levels.

The diet encourages eating fruits, vegetables, whole grains, and lean protein sources, while red meats and foods high in added sugar or salt are limited.

Not only has the DASH diet been shown to improve heart health, but some research suggests that it may help facilitate weight loss as well (16).

One study in 293 female nurses found that greater adherence to the DASH diet was associated with a lower risk of obesity and excess belly fat (17).

A review of 13 studies also showed that people following the DASH diet lost significantly more body weight and belly fat than a control group after 24 weeks (18).

In another study, older adults who followed a low calorie DASH diet for 12 weeks experienced a 6.3% reduction in body weight and a 2.5% decrease in body fat percentage (19).

You can read more about the DASH diet in The Complete DASH Diet for Beginners by Jennifer Koslo.

Shop for this book here.

Based on the traditional diets of countries like Spain, Greece, and Italy, the Mediterranean diet is often considered one of the healthiest eating patterns.

The diet involves eating lots of fruits, vegetables, nuts, seeds, whole grains, and healthy fats like olive oil.

As part of this diet, processed foods, sugar-sweetened beverages, red meat, and refined grains should be limited.

Several studies have found that the Mediterranean diet could help boost weight loss for women.

For example, one large study in over 32,000 people showed that greater adherence to the Mediterranean diet was tied to a lower risk of obesity and belly fat (20).

Another study in 565 people found that following the diet more closely was associated with a twofold increase in the likelihood of weight loss maintenance (21).

Whats more, one study in 248 women showed that following the Mediterranean diet was linked to having lower body fat levels (22).

If youre interested in learning more, check out The Complete Mediterranean Diet by Dr. Michael Ozner.

Shop for this book here.

Jenny Craig is a program that helps simplify weight loss by providing fully prepared meals and snacks.

Plus, certain plans offer individual coaching with a Jenny Craig consultant to help you stay on track and reach your goals.

Several studies have found that Jenny Craig could be an effective choice for weight loss.

In fact, one review of 39 studies reported that people who used Jenny Craig for 12 months experienced 4.9% greater weight loss, compared with those who received brief counseling or printed education materials (14).

In another small study, women who followed Jenny Craig lost an average of 11.8 pounds (5.3 kg) over 12 weeks (23).

Get started with Jenny Craig here.

Noom is a mobile app that helps users build healthy habits to support long-lasting, sustainable weight loss.

Although no foods are off-limits with Noom, the program focuses on foods low in calories but high in nutrients, such as fruits and vegetables.

The app also offers support from a virtual health coach, access to an extensive library of nutritious recipes, and tools to help log and track your progress.

According to one study in nearly 36,000 people, approximately 78% of participants experienced weight loss while using Noom over an average period of 9 months (24).

Another small study showed that women who used a virtual coaching program like Noom for 8 weeks experienced significant weight loss and improvements in behaviors like emotional eating (25).

Plus, Noom encourages members to eat mostly foods with a low calorie density, which has been shown to support both weight loss and fat loss (26, 27, 28).

Get started with Noom here.

There are a few factors that you should keep in mind when selecting the meal plan thats right for you.

For starters, be sure to consider your personal needs and preferences.

While some may enjoy structured diet programs, others might prefer plans that are a bit more flexible.

Certain meal plans may also require more time and effort than others, which can be an important consideration for women who might not want to measure portion sizes or track their food intake.

Be sure to avoid diets that eliminate entire food groups or are overly restrictive. Not only are these meal plans more difficult to follow long term, but they can also make it much more difficult to get all the nutrients that you need.

Finally, be sure to talk with your doctor before making any big changes to your diet. This is especially important if you have any underlying health conditions or are taking any medications.

There are a variety of meal plans for women that can help support long-term, sustainable weight loss.

When choosing a meal plan that works for you, consider your personal needs, preferences, and the amount of time and effort required.

Steer clear of overly restrictive plans and talk with your doctor before making modifications to your diet.

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7 of the Best Weight Loss Meal Plans for Women in 2021 - Healthline

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Feb 19th, 2021 | Filed under How to Lose Weight Safely

Weight loss tips: The weighing scale is not the best way to measure your progress

Health experts, nutritionists and even fitness experts are of the belief that the weighing scale is not the best way to measure your progress when you are trying to weight loss. Your progress can be measured by several other factors like how well your clothes fit you, how active you feel, how well you are able to sleep and much more. In one of her recent posts on Instagram, nutritionist Nmami Agarwal shares two things that you need to do when you are trying to lose weight.

According to Agarwal, if you are trying to lose weight, you need to first stop weighing yourself and start measuring your body fat. This is a better way to assess how well you are responding to the changes you have made in your diet or lifestyle.

In order to calculate your body fat percentage, you can add your waist and hip measurements and then subtract your neck measurement to determine your circumference value. So if you waist is 32inches, hips are 36 inches and neck is 13.5inches, then your circumference value will be 54.5.

Also read:What Are The Factors That Affect Your Metabolism And In Turn Your Chances To Lose Weight?

Measuring body weight regularly, especially among women, is not an accurate way to measure your progress for several reasons. Your body experiences hormonal changes throughout your menstrual cycle and this may affect your body weight. Moreover, water retention, bloating and constipation and indigestion issues which can also make you weigh more.

See how well your clothes fit you to measure your progress on weight loss regimePhoto Credit: iStock

Also, the weighing scale cannot differentiate between your muscle, fat or water weight. All it can do is measure the relation your body mass has, with gravity.

Follow a diet which includes all good groups like fats, carbs and proteins. Avoid following diets that are restrictive in nature as they can increase cravings and mood swings, cause irritability and may put you at risk of nutritional deficiencies.

Also read:Weight Loss Tips: Expert Reveals 4 Surprising Reasons You Feel Hungry All The Time

For healthy weight loss, you need to have a balanced diet and practice portion control. Even if you are having sweets and desserts, portion control is the key.

Consistent and regular exercise is another key to effective and sustainable weight loss, fitness, agility, mobility and overall being disease-free. Include both weight training and cardio in your fitness routine.

Besides, to take care of your sleep, make sure you get 7 to 9 hours of good quality sleep on an everyday basis, that you take less stress and avoid smoking and alcohol.

All of these measures will make you fit in your clothes better, reduce how lethargic you feel, up your energy levels and make you feel good, positive and active. Try them now!

Also read:Nutritionist Reveals How Much Weight Is Safe To Gain During Pregnancy

(Nmami Agarwal is nutritionist at Nmami Life)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Feb 19th, 2021 | Filed under How to Lose Weight Safely
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