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If you have been trying to lose weight for a long time but to no avail, you might be making some common mistakes. According to experts, people might be trying to achieve a rapid weight loss instead of following a systematic diet and exercise regimen.

Obesity or excess weight invites many health problems such as Type 2 diabetes, heart diseases, kidney diseases, hypertension, polycystic ovarian disease, sleep apnoea, joint pain, liver disease, infertility etc. and it is important to lose weight or fat over the period of time to prevent from the risk of these chronic diseases, says Dr.AparnaGovilBhasker, Laparoscopic and Bariatric surgeon, Saifee Hospital, Apollo Spectra, Namaha and Currae Hospitals, Mumbai.

"Weight loss is not just the result of eating less and exercising more. Unfortunately, misleading crash diets, weight loss products and celebrity weight loss journeys trending on the internet have a deep impact on the minds of those suffering from obesity," she adds.

ALSO READ: Spinach to Coconut: Eat these 5 foods raw for maximum health benefits

Dr. Bhasker explains some common reasons why people do not lose weight or struggle with maintaining the weight loss:

1. Following very low calorie diets:

People often feel that eating less would lead to less calorie intake which would help in weight loss. But is it true? "Social media is to be largely blamed for this, as it is not a healthy way of losing weight," says Dr. Bhasker.

n fact a low calorie diet could play havoc with body's metabolism. "Eating very few calories compels the body to preserve more and decrease the energy expenditure for survival," says registered dietician, Mariam Lakdawala.

While these diets will initially seem to work but not after a point. When continued for longer periods, these diets also tend to increase cravings for high calorie foods.

2. Abandoning the diet suddenly

"Once the weight stops dropping even after eating less, it leads to demotivation. Cravings and demotivation together often result in emotional or binge eating. A sudden increase in the calorie intake causes the weight to bounce back. Multiple failed attempts of yo-yoing between weight loss and weight gain do a lot of harm to the body. This can result in nutritional deficiencies, excess loss of muscle mass, low energy levels, constant feeling of tiredness and lethargy," says Dr. Bhasker.

3. Not consuming enough fibre and protein

Self-supervised diets often lack in adequate amounts of protein and fiber. Adding protein and fiber rich foods to your diet increases satiety and energy expenditure. As the body burns more calories to metabolise these nutrients there is a decrease in food cravings and improved sustainability, adds Dr. Bhasker.

4. Relying on just health products

In order to get quick weight loss, many get lured by various weight loss products which are sold as standalone solutions for weight loss. "People feel simply by replacing meals with powders, consuming 2-3 cups of green tea or taking fat burners will do the needful. It doesnt work that way as treating obesity needs a more holistic approach which cannot be temporary," says the doctor.

Tips to lose weight slowly but steadily:

1) Aim for a slow but steady weight loss of 0.5-1 kg per week.

2) Eat a balanced diet to prevent nutritional deficiencies. The idea is to lose weight over the period of time and not depriving your body of essential nutrients.

3) Make healthy food choices and build a lifestyle or a way of life that helps you maintain your weight.

4) Every person with obesity will not lose weight at the same rate with same kind of diet. There are individual differences that must be taken into account. Thus, a customised, well-planned diet and exercise regime will result in best weight loss outcomes, says Dr. Bhasker.

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Aug 28th, 2021 | Filed under How to Lose Weight Safely

Without a doubt, pregnancy is a special stage in the life of every woman, in which it is important eat enough to give the developing baby vital nutrients you need to grow strong. However, it is very important to monitor body weight, specifically it is very important to avoid overweight and obesity. It is a very important control measure in any healthy pregnancy, it is well known that women with obesity have a higher risk of complications in pregnancy. Additionally, babies may be at increased risk for premature birth and certain birth defects.

In the past, doctors did not want to promote weight loss during pregnancy in obese women because they feared it could harm the baby. Fortunately, research shows that women who are slightly overweight in pregnancy or even obese, can exercise and diet to lose weight safely and without any negative impact on the well-being of the baby. Nevertheless, the perfect scenario will always be to prevent morbid obesity.

In general, obesity is measured by a concept called Body Mass Index, which is calculated using height and weight. Obesity is considered when it is 30 or more and overweight from 25. According to information released by the United States Department of Health and Human Services, 1 in 3 adult women in the United States is obese. Which makes it very likely that some women when they get pregnant already suffer from obesity.

The truth is that there are significant risks related to pregnancy and obesity, since it increases the risk of complications: spontaneous abortion, gestational diabetes, high blood pressure and pre-eclampsia, blood clots, bleeding more abundant than normal after delivery and affectations in the newborn. It is worth mentioning that these problems can also happen to any pregnant woman, whether or not she is obese. But with a higher BMI, the risk increases. While medical follow-up is simply essential, there are some dietary measures that can be very useful in preventing obesity during pregnancy.

One of the main myths around feeding in pregnant women is to believe that it is necessary to eat for two. The reality is that the most relevant thing is to follow a balanced, colorful and nutritious dietIn fact, according to specialists, it is only necessary to increase the calorie intake to 500 more. According to experts from the Cleveland Clinic, there are some basic elements to achieve a balanced diet and protect body weight.

It is recommended between 200 and 300 extra calories from foods rich in essential nutrients, such as lean meats, low-fat dairy, fruits, vegetables, and whole grain products. Just as it is important to take care of what you eat, it is just as important to be clear about the foods that should be avoided, such as fast foods, ultra-processed foods, sweets, soft drinks and, of course, alcohol. In addition, they emphasize the importance of adhering to certain guidelines:

The body needs calcium to build strong bones and teeth. Calcium also allows the blood to clot normally, the nerves to function properly, and the heart to beat normally. The American College of Obstetricians and Gynecologists recommends ensuring the intake of 1,000 milligrams (mg) of calcium per day for pregnant and lactating (breastfeeding) women. Women age 19 and younger need 1,300 mg a day. The consumption of 4 servings of dairy products or foods rich in calcium is recommended, it is worth mentioning that dairy is the best source of calcium. There are also other good alternatives that are important to integrate: green leafy vegetables, fortified whole grains, whole wheat bread, fatty fish, almonds and sesame seeds.

Dairy products. / Photo: Shutterstock

Folic acid is used to make the extra blood your body needs during pregnancy. The American College of Obstetricians and Gynecologists and the March of Dimes recommend 400 micrograms of folic acid per day for pregnant women. It is usually an easy amount to comply with in addition to the intake of prenatal vitamins. Additionally, foods rich in folic acid are incredibly nutritious and support your metabolism: lentils, beans, green leafy vegetables (spinach, romaine lettuce, kale, and broccoli), citrus fruits, and nuts.

Lentils. / Photo: Shutterstock

Proteins are a very important nutrient in weight loss and also for a good pregnancy, they play an important role in growth and development. In addition, proteins are necessary for energy, and very important for building and repairing different parts of the body, especially the brain, muscles, and blood. Therefore, one of the main dietary measures to take care of the weight in pregnancy is to increase the consumption of proteins, which will also serve to ensure the good growth of the baby. Protein requirements can be varied, for example: a 150-pound woman needs 75 grams of protein every day. The consumption of proteins of high biological value is recommended such as shellfish, fish, lean meats, poultry, Greek or natural yogurt, eggs, beans, peas, soy products, nuts and seeds without salt.

Eggs. / Photo: Pixabay

Iron is an important part of red blood cells, which carry oxygen throughout the body. It is a nutrient that helps to develop resistance to stress and is a good ally in the prevention of diseases, it helps to avoid fatigue, weakness, irritability, depression and possible anemia. Pregnant women are advised to consume 27 mg total iron per day between meals and prenatal vitamins. There are very good sources such as: whole grain products, lean beef and pork, dried fruits and beans, sardines, and green leafy vegetables.

Spinach. / Photo: Shutterstock

Foods with vitamin A are important to provide energy and also guarantee the good development of the baby. The American College of Obstetricians and Gynecologists recommends 770 mcg of vitamin A per day, through consumption: green leafy vegetables, bright yellow or orange vegetables (for example, carrots or sweet potatoes), milk and liver. In general, it is recommended to consume 2 to 3 servings of vegetables, 2 servings of fruits, at least 3 servings of whole wheat bread, cereals, pasta, 2 to 3 servings of lean protein (for example, meat, fish and poultry).

Carrots./Photo: Pixabay

The vitamin D is essential for the immune systemIn addition, together with calcium, it is of great help for the development of the babys bones and teeth. It is also essential for healthy skin and eyesight. All pregnant women need 600 international units of vitamin D per day. Not only will it protect them from any disease and infection, it is a good ally to burn fat, you will find products such as fortified milk, fatty fish like salmon, egg yolks, and cheeses, and sun exposure.

Salmon. / Photo: Shutterstock

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Aug 28th, 2021 | Filed under How to Lose Weight Safely

Picture used for illustrative purposes only. Image Credit: Pexels

Dubai: Struggling to lose weight? If your attempts at dieting or introducing exercise into your lifestyle fail consistently, you may be tempted to try out weight loss supplements that might pop up on your social media timeline, endorsed by your favourite influencer.

However, it is important to sift the facts from fiction when it comes to claims that are made by such supplements. Abu Dhabis Department of Health (DOH) has posted an awareness guide on its website, helping residents understand what these supplements contain and whether they can truly be effective in losing weight. Here is all you need to know.

What do weight loss products contain?

According to the DOH guide, weight loss products contain many ingredients like herbs, fibres and minerals in different amounts and in many combinations.

They are sold in different pharmaceutical dosage forms such as capsules, tablets, liquids, and powders.

Many people use weight loss supplements as a quick and easy way to slim down and lose weight without considering a reasonable diet programme or exercise.

Many users do not have enough knowledge about the components of these products and the health risks and damage they can cause, especially with the widespread availability through their sales at various nutrition stores, online or on social networking sites.

How effective are they?

Weight reduction products can be classified according to their effect as follows:

1. Products that has no effect

There is limited information about these products, and the evidence of their claimed benefits is based on a small number of unapproved studies.

Ideally, several research studies are required in order to determine the safety and effectiveness of these products.

These products are marketed as products that are not fake, are completely safe and have no side effects. However, in reality, they are not effective and have no benefit.

Such products are considered useless and a waste of time and effort.

2. Products with limited effects

These products may help in losing weight, but their effect is often limited and not remarkable, especially if their use is not accompanied by a healthy lifestyle and an appropriate diet. According to scientific studies, most of these products have a temporary effect, as they may have a clear effect in reducing weight at first, but over time, their effectiveness decreases and goes away.

Also, while such products may be effective, they can be risky when used by patients with chronic diseases such as high blood pressure, diabetes or blood, kidney and liver diseases. In addition, these should be avoided during pregnancy and lactation as they can cause severe complications or side effects.

In general, it is necessary to seek medical advice before using weight loss products.

3. Products that are not safe to use

Some of the products are marketed as being effective in reducing weight, but in reality, they are adulterated products with chemicals or substances that are not disclosed and are not included as an active ingredient of the product. For example, the addition of substances that have been been banned from the market because of the serious health problems they caused or the addition of some medications and hormones that have the effect of reducing weight, but they should not be used except in certain medical conditions with fixed doses and only under medical supervision.

So, how can I stay safe?

The guide provides the following advice:

Remember that dietary supplements might contain several ingredients that have different effects, which might cause dangerous drug-to-drug interactions.

Do not hesitate to speak with your health care provider before starting to use weight loss supplements. Discuss potential benefits and risks, especially if you are suffering from any health problems such as high blood pressure, diabetes, liver and kidney disease or heart disease.

Read about the dietary supplement before using it as it may contain a component that has a similar effect to one of your medicines.

Check the quality of the dietary supplement before using it; make sure to buy it from authorised selling outlets such as pharmacies and nutritional supplement stores. Beware of buying nutritional supplements from unknown sources through the internet or social media.

Beware of falsified and eye-catching claims, such as magic diet pills, burn the fat and lose weight without diet or exercise. If it is difficult to believe, it is also in fact difficult to achieve.

Weight loss supplements can be expensive and may not be effective. The best way to lose weight and maintain it, is to follow a healthy, nutritional integrated diet, drink enough water, reduce calories, and exercise regularly.

How to check for adulterated substances

In case you need to use any supplement, make sure it is safe and free from adulterated substances.

You can always ask your healthcare professional, ask for advice from the drug information service at 800424 or view the latest safety warnings on supplements from the Department of Health, here - https://www.doh.gov.ae/en/resources/Adulterated-Products

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Aug 28th, 2021 | Filed under How to Lose Weight Safely

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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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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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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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
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