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However, CNET reported that everyone burns different calories at rest and that can affect how you consider the number of calories you need to burn when youre physically active and how many you need to consume. Consulting a nutritionist or a dietician is the most helpful way to figure out these goals, but you can estimate it yourself, too.

Certified trainer, Brooke Taylor told the website some ways people can do this on their own.

While tracking calories on the road to losing weight, your aim is to create a deficit. You should learn the number of calories you burn at rest, which is your basal metabolic rate. Afterward, take into account how many calories you consume each day.

Having those numbers on hand, multiply your basal metabolic rate and your calorie consumption each by 7. Then, youll be able to change how many calories you eat and make changes to your workouts so that youll burn around 2,000 calories each week. Thats the goal Taylor provides to the majority of her clients.

As for how many pounds you should try to lose weekly, Taylor says a healthy goal is dropping one to two pounds. Her recommendations for burning 2,000 calories each week are exercising followed by shaving 214 calories per day from your diet. That amounts to 1,500 less calories in a week.

Still, its important to know that calories arent everything when it comes to weight loss.

Obesity medicine physician and scientist Dr. Fatima Cody Stanford told PopSugar that the quality of the foods we eat is important, so we shouldnt solely focus on a number (b)ecause I think its shortsighted . . . It doesnt give you much information.

Stanford recommends people consume foods that are filling, including vegetables, fruits, proteins and whole grains.

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Heres how many calories you need to burn to actually lose weight - Atlanta Journal Constitution

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Nov 24th, 2020 | Filed under How to Lose Weight Safely

When most people stand in front of a mirror, theres indeed some aspect of their bodies they dont like. However, what you dont see in the mirror is how healthy you are. Being healthy isnt all about losing weight, but also changing some parts of your lifestyle. Living an unhealthy lifestyle may not only make you overweight, but may put you at risk of other diseases as you grow older. Being healthy isnt easy, but the results will last you a lifetime. Youll have good health, skin, hair, and nails.

Changing your lifestyle doesnt mean counting calories, exercising every minute, or avoiding all your favorite foods. It means making little adjustments and building healthy habits while still enjoying the things you love, but with moderation. Here are a few tips to inspire you to start living healthy today, which will make you healthier, but still make your life enjoyable.

Thin may not necessarily be healthier, but losing weight should be your starting point to improving your health, and something that most guys can benefit from. Being overweight can increase the risk of many health problems like gynecomastia, diabetes, certain cancers, liver disease, heart disease, and even sleeping problems.

There are hundreds of diets and exercises to choose from that help with losing weight. Starting by ditching the processed foods and fatty foods is a good start, and if you havent been exercising, start small. Swimming, water aerobics, or deep-water aerobics is recommended and is joint-friendly for an overweight guy. Then, slowly graduate to a walking program and increase the time walked, without worrying about how much distance youve covered until you can walk for half an hour or more. Afterward, slowly incorporate resistance training into your routine, and youll notice the pounds starting to shed off. Exercise will help you build muscle and increase your metabolism, while also losing weight without starving yourself.

Start small, too, as youre changing your eating habits. You can start by eating smaller portions while ditching the pizzas and fries. Also, ensure that you add some fruits and vegetables to your diet, which will also help you eat less and is healthier. If you like to watch TV and snack on chips or popcorns, change that to snacking on fruits like strawberries, apples, or watermelon. They are healthier, and they will make you feel fuller fast.

You may feel great, but as you grow older, the risk of age-related disease increases with hormonal imbalance. Prostate cancer and gynecomastia are particularly common in men over 50. Get an appointment with your doctor and get tested. Long ago, people would only go to see a doctor when they get sick. Today, preventative health is becoming common, and is an excellent way to educate and empower people about their overall health. Getting checkups will decrease the risk of getting some diseases, while getting advice from your doctor about maintaining a healthy diet, physical activity, and weight.

Regular medical checkups will help you find any irregular issues in your body before they become a problem. Early detection will help you get the best treatment quickly and avoid any complications. Dont forget to check your teeth also as some gum disease has been linked to causing stroke, heart attack, and other serious cardiovascular diseases.

Alcohol is among the greatest pleasures in life, and were not suggesting you should give it up completely. However, you should regulate the amount youre taking and reduce it a bit. In time, you can stop drinking entirely and leave it to that glass of champagne on special occasions. Drinking in moderation is great for your health because alcoholic drinks have many calories, and we all know those beers and wings wont do any good for your gut.

On the other hand, cigarettes contain toxic chemicals that penetrate your bloodstream and create many issues in your system, not just lung cancer. Quitting smoking isnt an easy journey, but you can start reducing your intake and using nicotine patches to suppress your need for tobacco. It will be a tough thing to do, but your health is worth it.

Getting enough sleep every day is essential for your overall health; around six to eight hours of sleep per day is enough. When youre asleep, thats when your body repairs, recovers, and balances your hormones. Getting enough sleep every night will help curb your appetite, and prevent you from overindulging or overeating the wrong foods.

Depriving yourself of enough sleep will also increase your risk of chronic diseases, including high blood pressure, diabetes, and even obesity. Create a good quiet environment for sleeping without disturbance. Remove TVs, gaming, and any entertainment gadgets from the bedroom, and this will ensure youre getting the hours you need for enough sleep.

Water is essential for your skin and health, and its useful in flushing out nasty toxins from your system. It would be best to drink at least 2 liters of water per day from morning to evening. Youll probably visit the bathroom a couple of times when you start drinking more water, but with time, when your body gets used to it, the visits to the restrooms will reduce.

If you want to improve your health and lose some weight, then incorporate these tips one at a time until youve included all of them into your daily routine. Taking your time to follow these tips will help you reduce weight, have a healthy body, look good, and feel good, too. It also boosts your confidence and self-esteem. If you still got some weight left around the chest area, check out https://www.confidencebodywear.com/how-to-hide-man-boobs/ for some unique bodywear that will help hide the enlarged breasts.

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Health tips for men: Lifestyle changes that will help you lose weight and improve your overall health - fingerlakes1.com

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Nov 24th, 2020 | Filed under How to Lose Weight Safely

Findings from the retrospective study, based on analysis of patient records from a hospital-based obesity service, were reported in the journal Clinical Endocrinology.

For this study, the researchers randomly picked 242 patients being treated for obesity at the Warwickshire Institute for the Study of Diabetes, Endocrinology and Metabolism at UHCW from 2005 to 2016. The put the patients in two groups younger than 60 and 60-78 years old and compared the weight loss they achieved during their time being treated.

The hospital-based WISDEM program used only lifestyle-based changes tailored to each individual patient, focusing on dietary changes, psychological support and encouragement of physical activity. Most of the patients referred to the obesity service were morbidly obese with BMIs typically over 40Kgm-2.

All patients had their body weight measured both before and after lifestyle interventions, and the percentage of weight loss was calculated across both groups.

When compared, the two groups were equivalent statistically, with those aged 60 years and over on average reducing their body weight by 7.3% compared with a body weight reduction of 6.9% in those aged under 60 years. Both groups spent a similar amount of time within the obesity service, on average 33.6 months for those 60 years and over, and 41.5 months for those younger than 60 years, the researchers wrote.

Barber added: Age should be no barrier to lifestyle management of obesity. Rather than putting up barriers to older people accessing weight loss programmes, we should be proactively facilitating that process. To do otherwise would risk further and unnecessary neglect of older people through societal ageist misconceptions.

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Age is not a barrier to losing weight, study finds - Atlanta Journal Constitution

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Nov 24th, 2020 | Filed under How to Lose Weight Safely

One of the worlds most popular health (and even fitness trends) is intermittent fasting. Intermittent fasting is an eating pattern that cycles between periods of fasting and periods of eating. It focuses more on when you eat than on what or how much.

People use intermittent fasting to lose weight and improve their health, with several studies showing that it can have powerful effects on your body and brain.

Its not a diet in the conventional sense, but more accurately described as an eating pattern.

Fasting has been a practice throughout much of human history and, as a result, we evolved to be able to function without food for extended periods of time. Using it from time to time is just as natural as eating three meals a day if not more so.

Theres more than one way of doing intermittent fasting. There are several methods that involve splitting the day or week into eating and fasting periods. Essentially, you introduce a daily or weekly fasting period.

These are the most popular methods:

During the fasting periods, you eat either very little or nothing at all (no drinks with calories, either). By reducing your calorie intake, all of these methods can cause weight loss as long as you dont compensate by eating much when you do eat. Many people find the 16/8 method to be the simplest, most sustainable, and the easiest to stick to. Its by far the most popular.

Fasting leads to a set of reactions in your body on the cellular and molecular level. Your body adjusts hormone levels to make stored body fat more accessible, while your cells also initiate important repair processes and change the expression of genes.

The levels of growth hormone can also skyrocket with intermittent fasting, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, among other things. Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.

When you fast, your cells can initiate or accelerate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells. Changes are also observed in the function of genes related to longevity and protection against disease.

Its also been suggested that periods of intermittent fasting increase cellular stress resistance and defense, repairing important pathways that improve the resistance of cells to stressors, promoting cellular growth. However, the science around intermittent fasting is not entirely clear.

When thinking about fasting, weight loss is the most common reason given. By making you eat fewer meals, it can lead to an automatic reduction in calorie intake. Additionally, it changes hormone levels to facilitate weight loss.

Studies show that intermittent fasting can be a very powerful weight-loss tool. A 2014 review study found that this eating pattern can cause 38% weight loss over 324 weeks. According to the same study, people also lost 47% of their waist circumference.

It should be said that researchers studying fasting are calling for more human studies, especially large-scale human studies. Many of the purported benefits of intermittent fasting come from animal studies or small-scale animal studies and have not been confirmed in larger cohorts. In addition, while weight loss seems like the most appealing upside, other claims are debatable.

For instance, decades of studies on rodents have shown that intermittent fasting can help them remain lean, develop fewer aging-related diseases, and live 30-40% longer. A 2019review of studies in theNew England Journal of Medicine showed that intermittent fasting can lower blood pressure and cholesterol levels, improve brain health, reduce inflammation, and boost endurance. But studies on humans have been less conclusive. It seems to be good for losing extra pounds, but anything else is less clear.

However, even then, keep in mind that the main reason for its success is that intermittent fasting helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight at all.

Intermittent fasting is probably not for everyone. This is actually one of the reasons why its so hard to thoroughly confirm any nutritional study: theres so much variety between different individuals, diets, and a million other factors that can have an influence. It may even be detrimental.

If youre underweight or have a history of eating disorders, you should not fast without consulting with a health professional first. In these cases, it can be downright harmful.

There is also some evidence that intermittent fasting may not be as beneficial for women as it is for men. For example, one study showed that it improved insulin sensitivity in men, but worsened blood sugar control in women. Another study suggested that it can lead to shedding muscles, not fat, which would be counterproductive.

There are a number of anecdotal reports of women whose menstrual period stopped when they started doing fasting and went back to normal when they resumed their previous eating patterns. For these reasons, women should be especially careful with intermittent fasting. They should follow separate guidelines, like easing into the practice and stopping immediately if they have any problems like amenorrhea (absence of menstruation). This eating pattern is likely also a bad idea if youre pregnant or breastfeeding. As always, consult with a professional before embarking on any diet.

Among the side effects, hunger is considered the main one the bane of all diets. People also feel weak and their brains may not perform as well as they are used to. This may only be temporary, as it can take some time for the body to adapt to the new meal schedule. Most people seem to get on and adapt after a couple of weeks.

If you have a medical condition, you should consult with your doctor before trying intermittent fasting. This is particularly important if you have diabetes, problems with blood sugar regulation, low blood pressure, take medications, are underweight or have a history with eating disorders.

All that being said, intermittent fasting has a rather remarkable safety profile. There is nothing dangerous about not eating for a while if youre healthy and well-nourished overall. Unlike other diets which can be extreme, it doesnt seem to produce any major risks.

Its likely that at some point in your life, youve inadvertently done some intermittent fasting. If youve ever eaten dinner, then slept late and not eaten until lunch the next day, then youve probably already fasted for 16+ hours. Ever skipped breakfast or dinner? Same thing. Some people instinctively eat this way. They simply dont feel hungry in the morning.

Many people consider the 16/8 method the simplest and most sustainable way of intermittent fasting, so this one might be the best one to try first. If you find it easy and feel good during the fast, then maybe try moving on to more advanced fasts like 24-hour fasts 12 times per week.

Another approach is to simply fast whenever its convenient simply skip meals from time to time when youre not hungry or dont have time to cook. There is no need to follow a structured intermittent fasting plan to derive at least some of the benefits.

Intermittent fasting is not something that anyone needs to do. Its simply one of many lifestyle strategies that can improve your health. Eating quality food, exercising, and taking care of your sleep are still the most important factors to focus on.

If you dont like the idea of fasting, then you can safely ignore this article and continue to do what works for you. At the end of the day, there is no one-size-fits-all solution when it comes to nutrition. The best diet for you is the one you can stick to in the long run.

Intermittent fasting is great for some people, not others. The only way to find out which group you belong to is to try it out. If you feel good when fasting and find it to be a sustainable way of eating, it can be a very powerful tool to lose weight and improve your health.

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Nov 24th, 2020 | Filed under How to Lose Weight Safely

Want to lose belly fat for Black Friday? There are some things you need to know. Directly targeting belly fat is largely impossible, but losing belly fat can be useful for your health. Plus you will look better. Perhaps that's a shallow way of looking at it, but there we are. These are our best tips on how to to lose belly fat as rapidly as is healthy. With the figure apocalypse that is the holiday season approaching, keep these tips in mind.

Important note here, everyone: Belly fat these days is often referred to as visceral fat because that sounds scarier. If you really need to shed visceral fat because it's endangering your life, that is an area where you should probably be seeking medical advice, if that is at all possible. But while this guide is more about slimming down a bit, or avoiding ballooning during lockdown, belly fat loss also has an element of visceral fat loss.

Our lose belly fat tips aren't necessarily quick, and this is not about telling you how to get six pack abs although we have plenty of guides to that, too. No, this is just a 'six pack' do you see what we did, there? of tips to getting a healthier life and feeling comfortable with the girth of your mid-riff. We're not looking to fat shame anyone here or totally bro out, we're just offering advice.

We've got some great tips, a few cheeky shortcuts and key strategies to lose belly fat quickly, healthily and sustainably. As we just said, there are no quick fixes here; we want you to develop habits that ensure you'll stay trim for good.Weve also got the lowdown on the best exercises to lose belly fat, and all the gear youll need to get started although, of course, the most important 'gear' is the bit between your ears.

There's no hard-and-fast rule for slim-down success: the best way to lose belly fat is the way that works around your lifestyle. If you follow an unsustainable plan, you won't last: it's as simple as that. In this article we lay out six principles that are applicable to everyone, whether you're a total beginner starting your weight-loss journey or a seasoned pro who fell off the wagon over Christmas.

These guiding lights will keep you on the straight and narrow, even during a lockdown situation. Dont try to take on more than you can reasonably fit into one day. And, despite the name of this feature, don't fixate on 'belly fat'. It's important to reduce visceral fat, which does tend to lurk around the belly area, but that is best achieved by trying to slim down and tune up overall.

Here are six strategies to help you start losing weight.

(Image credit: Getty Images)

The short answer to the question of how to lose belly fat is to burn more calories than you consume on a regular basis. In the fitness world, this is known as achieving a "calorie deficit".

If this sounds like a waking nightmare, there's a trick to it: what you need to do is ensure youre eating the correct kind of food to make sure you feel full and sated, even when consuming fewer calories than you're burning off.

Certain foods are "empty calories" while others release energy slowly, keeping you fuller for longer. This is a big danger, especially while you're at home, with all your food within easy reach.

But before that, you'll need to find a good way to track your calories burned and calories taken in. The free MyFitnessPal app is one of the best ways to record your calorie intake, but to track your calories burned, you'll need a dedicated fitness tracker. If you already own a smartwatch, most will offer calorie tracking as standard, but for those yet to make the plunge, the Fitbit Versa 2 is the best activity tracker you can buy right now. Check out the deal below.

Oh, and staying hydrated is crucial, as well

Fitbit Versa 2 | now 199 at AmazonThe Fitbit Versa 2 is getting regular price cuts in 2020. The Versa 2 features advanced cardio tracking as well as the usual steps and sleep stuff, and has Alexa built in. It's also unusually stylish for a Fitbit, and via its excellently presented app and sprawling ecosystem, you can use it as the basis of a complete fitness and diet programme. You can also enter your meals to log calories consumed, so you can have all your dietary data in one place.View Deal

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S'Well Marble Drinking Water Bottle | now 17.50 at John LewisIn this case beauty is more than skin deep. This bottle is vacuum sealed, which means it should be able to keep liquids warm for 12 hours and cold for 24 hours. Its stainless steel, has a capacity of 500ml and requires handwashing, and its definitely one for one-upping your co-workers boring flasks and supermarket specials.View Deal

BEEFIT Biltong, 10 x 30g bags | now 16.99 on AmazonLooking for a calorie-dense but highly nutritional snack? Swap your bag of crisps or chocolate bar for jerky or biltong, a cured meat snack high in protein. BEEFIT comes in handy 30g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout (Over 20g per pack, to be precise), and is even gluten free too.View Deal

Intermittent fasting is becoming more and more popular. It involves significantly cutting calories or abstaining from food altogether for a portion of the day or week, and then cramming all your calories into a much shorter time window.

The best-known intermittent fasting plan is the 5:2 diet, where you eat as you normally would (although hopefully a bit healthier) for five days a week, then scoff no more than 600 calories two days a week.There are also variants of this diet where you consume almost no calories, two days per week. This is much more doable than it sounds, so long as you are in good general health, but it's not exactly fun.

However, for trainees who are serious but not that serious, there's the 16:8 diet. With this diet you have only 8 hours a day to fit all your meals in, but can only drink water (and maybe some black coffee, if you're feeling naughty) within a 16 hour fasting period outside of those 8 hours. Most choose to eat from 10am to 6pm, but as long as you stay within an eight hour window, you can start and finish at any time of the day. This isHugh Jackman's strategy, so if you have ever wanted to be in Wolverine shape

Why try fasting, though? Well, during the fasting period the body will run out of sugar to run on, and so will start eating up the bodys fat stores. The big negative is the adjustment period: if you're used to a big breakfast or an early dinner, a 16-hour fast feels tough at first, especially if you're exercising. You're going to get seriously cranky.

Soylent Nutrition Shake, Cacao (Chocolate), 12 Pack | now 35.00 on AmazonMarketed as a 'complete meal in a bottle' soylent is a perfect on-the-go quick feed for breakfast or lunch. With 20g of plant protein - to keep you going and slow-burning carbs to help you stay full, Soylent is vegan, gluten free, nut free, dairy free and low GI. At under 3 a shake, it's an ideal replacement to your usual hurried, bland supermarket meal deal.View Deal

Dead set on having chips? An air fryer can deliver a lot of the delicious taste with less of the not-quite-so-delicious oil

(Image credit: Future)

If you eat fried food all the time, switching to an air fryer will definitely cause you to lose weight unless buying one causes you to start eating loads of chocolate because you've reduced your fat intake. No, it doesn't taste as delicious as proper fried food of course not but it turns out meals with a good fried/roasted taste, but with up to 80% lower fat content.

If you don't eat fried food all the time but like to treat yourself now and then, switching to an air fryer could still help with you to lose weight. Even with a solid balanced diet and a good workout ethic, there will come a time when your willpower will falter and you'll want to fall back on your old favourites, like fried chicken, fish, chips and all the other foods you love normally dripping with grease. If you schedule in cheat days and do this in a controlled way, it's good to know you're cooking these foods in a way that still helps you hit your goals.

Enter the air fryer. The best air fryers are revolutionary pieces of kit that use hot air combined with a teaspoon of oil (as opposed to the gallons of oil found in the deep-fat variety) to cook your crispy favourites. If kitchen space and budget is no object, you can cook a whole chicken in the Philips Airfryer XXL, but if you're after something a little more economical, Pro Breeze Airfryer 1400W is lightweight, versatile and cheaper, perfect for portion control. It also seems to usually be sold out all the time at present, so perhaps everyone has already taken our advice, here.

This is just one way to have your (fried) cake and eat it too. Swapping high-calorie pints of ice cream to the low-calorie versions like Halo Top or Oppo, or switching out cholesterol-laden butter for a healthier olive spread, are other easy ways you can make relatively simple lifestyle choices and still keep weight off.

(Image credit: Nintendo)

No, this woman has not gone mad due to being cooped up indoors. Shes playing Ring Fit Adventure on the Nintendo Switch. Nintendo has a proud history of helping people lose weight via its consoles, with Wii Fit being possibly the biggest selling fitness gadget ever made.

Ring Fit Adventure is more sophisticated but the basic idea remains the same: turning the act of burning Calories into a fun activity that you look forward to, rather than a chore that you dread.

We tried a load of Nintendo Switch fitness games and, while they all had their merits, Ring Fit was clearly the best.

Read our Nintendo Switch Ring Fit Adventure review and comparison to other Switch games designed for calorie burning.

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Weight training is a great way to tip your muscle-fat ratio the right way

(Image credit: Getty Images)

There are two main types of exercise: cardio training and weights, otherwise known as resistance training.Although cardio burns a lot of calories while you do it, weight training builds muscle which burns more than fat as you go about your day. The more muscle mass you have, the more calories you'll burn even when not working out.

Resistance training may seem scary if you're doing it for the first time, especially in the gym when the area's dominated by serious lifters, but you dont have to start adding big plates to the bar right now. There's plenty of ways to get started at home with smaller weights such as dumbbells, kettlebells and even medicine balls.

Were not going to list every single lifting exercise, so why not pick the body part you want to start toning up and check out some of our muscle-building how-tos. One you've done that, grab one of the best dumbbell sets on the market. They're not just for arms: you can use a dumbbell to work your core, shoulders, and even your legs with combination movements.

The only issue you will find right now is that most of them are sold out, but this store still has home gym equipment for online delivery. By the time this lockdown ends, you'll be ready for the gym.

If everything for the home gym has sold out which happens a lot lately consider doing bodyweight exercises. If that idea makes you think of muscular men working out in prison, try our guide to the best bodyweight exercises for beginners and ease into it gently. Before you know it you'll be ready for the Navy SEAL workout. None of these require any specialist equipment.

York 20kg Cast Iron Dumbbell Spinlock Set | Buy it for 59.99 at the Fitness SuperstoreIdeal for starters, the York 20kg Cast Iron Dumbbell Spinlock Set features knurled handles for a secure grip, plastic spinlock collars and solid, durable weight plates. considering you can't buy any reasonably priced home weight sets anywhere at the moment, this might be your best option to get an adjustable dumbbell set for under 500 for a while.View Deal

Powerplate Move vibration plate | 2,199 | Was 2,699 | Save 500 at John LewisIf you want to really power up your bodyweight exercises, and certain dumbbell moves, try doing them while being violently vibrated. This is particularly good for your core as your body has to work extra hard to complete moves.View Deal

All of this aside, dont neglect cardio, as regular cardio workouts are important for fitness and stamina.

Electric Muscle Stimulation can help your muscles recover faster

(Image credit: PowerDot)

It may seem gimmicky when you unwrap your new six-pack vibrating belt, complete with a picture of Ronaldo on the box, but don't roll your eyes just yet. While you can't just sit there eating crisps and expect to get ripped, Electric Muscle Stimulators can help as part of a controlled dietary and exercise plan.

EMS can cause the muscles to contract, essentially tensing and untensing rapidly. During downtime post-workout, you can continue to encourage muscle growth with EMS, while the right bit of kit can also encourage faster recovery, allowing you to get back in the gym all the quicker. According to the Journal of Strength and Conditioning Research, EMS stimulates the muscle in the same way as a massage, prepping it for the next go-round.

It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use.

(Image credit: Sixpad)

Our top choice is always SIXPAD as used by Cristiano Ronaldo, a man who takes great pride in his body. Perhaps a little too much pride, the unkind or jealous might say. Amazon also sells all manner of abs belts by brands we have never heard of, for about 20. Needless to say we dont recommend these.

PowerDot 2.0 - Smart Electric Muscle Stimulator | now 185 at AmazonAlternatively, the PowerDot 2.0 is a smartphone-controlled muscle stimulating monster.This neat muscle stimulator works from your phone, allowing you to control intensity, stimulation and goal. Reduce your recovery time and increase muscular performance, as the PowerDot working to support your gym schedule. This model has two stimulators, but you can scale up to four for 325View Deal

Planks are a tough abs workout and a great end-of-workout finisher

(Image credit: Taco Fleur from Pixabay)

As well doing both muscle-building and cardio exercises, if you want to lose belly fat its also important to switch up the pace of your workout.

Every time you workout, you should exercise using both steady state (working hard but not at max capacity, such as during brisk jog) and high intensity (going flat out, like sprinting) to torch your abdominal fat.

Steady state or aerobic exercises include cycling, running or uphill hiking.Its a crucial part of losing belly fat because it burns through your fat stores. However, it also uses your sugar stores for energy first, so you need to do steady-state for long enough to use up all that sugar before it eats into your fat reserves.

High intensity workouts use mainly sugar for fuel, so they don't hit the fat right away, but it does help in building muscle, which will help you torch fat even on days you're not exercising. Explosive weight lifting, sprinting and HIIT-friendly exercises like mountain climbers are all great high-intensity exercises.

A good fitness tracker will help you to gauge the intensity of your workout by monitoring your heart rate. For overall fitness trackers, check out the Fitbit Versa Lite above, but for a dedicated running watch, you can't beat the Garmin Forerunner 645, the best on the market right now.

Find out more about heart rate zone training

Garmin Forerunner 645 | now 342.34 at AmazonGarmin dominates the running/fitness watch category so totally, it's almost embarrassing for the competition. The most recent addition to their premium line, the Garmin 645, incorporates GPS and wrist heart-rate tracking, which is good for monitoring your resting and all-day rates. The 645 crunches a lot of data to suggest recovery times, make a decent stab at estimating your VO2 Max, tell you how optimal your training load and lots, lots more.View Deal

FitBit Aria 2 smart bathroom scale | now 119.99 on AmazonThis clever scaletells you your weight, BMI and body fat percentage which is all a lot of people want. It then reports this to your Fitbit account, so you can monitor your weight trends and use it alongside your Fitbit wearable's daily calorie-burn estimates. Add MyFitnessPal or Fitbit's own dietary features and you can then sync your meal-plans, daily calories consumed and weight goals, if you want.View Deal

The most important thing to bear in mind is this: losing weight takes time. You'll have setbacks and slip-ups, but if you stay committed to your goal, you'll be fitter and healthier in 2020, building up great habits for many years ahead.

Need some help to get started? Check out all the latest deals on the kit you'll need to get fit in 2020.To start with, you'll need a killer playlist and a good set of workout headphones to listen to it on:

Beats By Dre Powerbeats Pro | now 219 on AmazonPowerbeats Pro are a 'game changer' for Beats; the quality of them is over and above anything the brand has produced before. Designed for workouts and running, the clever design of these true wireless buds means they stay still in your ears during even the most arduous physical jerks. Battery life is way better than most true wireless buds at 8-9 hours and they recharge incredibly fast.View Deal

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How to lose belly fat: get in shape before it all goes wrong again during the holidays - T3

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Nov 24th, 2020 | Filed under How to Lose Weight Safely

Weight loss: This workout includes a total of six exercises that can be done without equipment

Belly fat or having excessive fat in the abdominal area can be detrimental to your health for several reasons. The thing with belly fat is that it is not just limited to the extra layer of padding just below the skin, which is known as the subcutaneous fat-but it also includes visceral fat, which is inside your abdomen and surrounds the internal organs. Irrespective of your overall weight, if you have large amount of bely fat, you may be at risk of high blood pressure, sleep apnea and type 2 diabetes to name a few.

The idea is to understand that is important to not carry too much fat around the abdomen area. Fret not as there's a lot that you can do to burn it. It may be a little difficult and may require more effort than you can think. But with regular exercise and following a healthy diet, you can successfully reduce abdominal fat.

Also read:Belly Fat Exercises: 6 Exercises For Flat Abs That You Can Do At Home

Sweat trainer Kayla Itsines recently shares a quick lower abs workout that can be done without any equipment. This abs workout can help you have a strong core, which is important for your everyday life and your workouts.

"Whether you're training your upper or lower body, lifting groceries out of the car, hiking up a hill, or moving something heavy, your core strength is going to help you perform at your best," Itsines explains in the caption of her post.

The following lower abs workout includes a total of six exercises that can be done anytime, anywhere. They are designed to target ab muscles that are just below your belly button, informs Itsines. To burn belly fat, this is exactly the target area that we need to focus on.

Also read:Get Rid Of Belly Fat With Protein-Rich Foods; Here's How It Works

Lower abs workout

Set a timer and complete 3 laps of the workout (video shared below). The workout can be done in no more than 20 minutes. You can combine it with half an hour of cardio and other 15 minutes of weight training or body weight training exercises like planks, push-ups and pull-ups. Doing so can help you burn some calories and also aid belly fat reduction.

Also read:Weight Loss: Skipping Too Many Workouts Amidst Festivities? Do This Abs And Legs Workout To Burn Some Calories

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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Nov 24th, 2020 | Filed under How to Lose Weight Safely

A food fight over carbohydrates is shaping up for control of Americans plates.

Years after low-carb eating gained attention with the Atkins diet, the low-carb movement is trying to gain wider mainstream acceptance and a nod of government endorsement. The latest battleground is the U.S. governments dietary guidelines, which are being revised for the first time in five years.

Low-carb advocates believe the current guidelineswhich recommend Americans get about half their calories from carbohydratesare partly to blame for Americas high rates of obesity and Type 2 diabetes. Lining up against them are supporters of plant-based diets, among others, who argue that low-carb diets often include too much saturated fat from meat and dairy products and neglect important sources of nutrients like fruit, certain vegetables and whole grains.

During heated public hearings over the past 18 months, low-carb advocates pushed to include a low-carb diet option in the new dietary guidelines, which the government is expected to finalize in December. A federal advisory committee rejected that idea, saying evidence supporting that approach wasnt conclusive. Now low-carb advocates have regrouped and are pushing the government to include a disclaimer with the final guidelines saying they are only for healthy Americansmarking them irrelevant for the majority of the country who are overweight or have diabetes or prediabetes.

For many such people, low-carb advocates say its unhealthy to follow the current guidelines and better to follow a low-carb approach. About half of the country has either diabetes or prediabetes, 40% are obese, and if you include overweight Americans its about 70%, says Mark Cucuzzella, director of an advocacy group called the Low-Carb Action Network and a professor and director of low-carb nutrition at the West Virginia University Center for Diabetes and Metabolic Health. The people that are well, they really dont need the governments advice.

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Nov 24th, 2020 | Filed under How to Lose Weight Safely

Image Credit: YZ

Dubai: The struggle of weight loss is one of the most real struggles in the world. As someone who grew up constantly hearing about how she needed to lose weight, (although I would not be classified as an overweight person), I perkup every single time I overhear advice on how to lose a few extra kilos.

And, boy, have I heard it all. Someone once told me that weight lossis 70 per cent of what you eat and 30 per cent how you move. So I wondered: Am I giving exercise way too much importance? Should I be focusing on eating less? Should I even bother with exercise?

I go to the gym four to five times a week and I sweat during those sessions! Luckily, I am one of those people who really loves exercising. Theres something amazing about feeling strong, being able to lift things and to run up the stairs without losing your breath. But for someone who works out as much as I do, I dont really looklike the "oh wow, she really trains." kind of girl. I look like the "oh, she looks athletic but can also devour a plate of tacos" kind of girl.

Realisation 1: You can't disregard exercise

I remembered my meeting with Dr Marilyn Glenville, PhD, a leading UK nutritionistspecialising in womens health. She told me, Contrary to popular belief, I believe you can lose weight without exercising. Simplyby changing your diet. However, weight-training exercises are helpful in the process of losing fat faster. As building muscles takes up fivetimes less space than fat, you can change your body shape quicker while you look and feel thinner.

The benefits of regular exercise cannot be exaggerated. The older we get, the more important exercise is for our health. Regular exercise has been linked to a lower risk of cancer, dementia, type 2 diabetes, depression, heart disease and higher tolerance to stress.

Dr Marilyn Glenville, PhD

Exercise can have a powerful all-round positive effect on your health. Moderate exercise performed during the day improves sleep quality and can also soothe insomnia. Exercise also helps to keep your bowels working efficiently and eliminates waste products your body doesn't need effectively.

It also improves the function of your immune system, your lymph system and the ability of your body to keep blood sugar in balance. It stimulates the thyroid gland hormone production and helps to improve thyroid function, together with improving your metabolism. This is especially important if you have an underactive thyroid.

Realisation 2: Tracking is extreemly effective

I became obsessed with tracking everything. I got a Fitbit to track my movement and my calories burned. I loved knowing all this information about my body. Whether I properly slept through the night, whether Ineed to stand up and move around. I learned that I burned 1,300 calories a day on my non-workout days and around 1,600 when I do workout. That's a prettly low basal metabolic rate, which means my calorie intake had to be restricted, if I wanted to notice a difference.

I track my food intake on MyFitness pal and honestly acheieve the best results, when I obsessively add everything, evem just a stick of gum. Knowing what goes in and out of your body is so important, because that is when you start really paying attention and making smart decisions.

Realisation 3: Make movement not feel like a workout

But calorie restriction was so hard for me. Especially when I love food so much. I wanted to eat more because I was always hungry. So I got myself a bicycle. A road bike more specifically, so I could ride around the neighbourhood and not get bored and increase my cardio, which is good for my heart and burning fat. My bike was a basic one I bought off Amazon.

That's always a risk. Buying your bike online and everything about it great, except the fact that I probably need to change the seat, as it gets uncomfortable to ride for a long time. But Irealised that cycling has become so therapeutic to me. Not only do I feel my speed increasing and my legs getting stronger, but I learned so much about my neighbourhood.

To make my bike ride even more fun, I got myself the Bose Frames. They are basically these speaker sunglasses, that areengineered specifically for outdoor workouts like biking, running, and climbing. In my opinion, they are the coolest invention because you don't have your hearing completely blocked by the music, so you can still hear what's going on around you (important when you're out on the road). Theres nothing in your ears or over them. And because thespeaker system is configured and directed towards you, whatever you are listening to isisolated in an audio bubble that you can hear, but others cant.

I had the most eye-opening conversation with Dalia Halabirecently who explained like no other nutritionist ever has why I am struggling to get rid of the extra fat on my body. "I exercise, I never eat junk food and I've been on a diet for basically all of my adult life. Why can't I shed those kgs off my body?" I asked her.

Dalia is a Counselor, Life Coach, Healer, Yogi, Reiki Master and Nike Trainer just to name a few of her areas of expertise. She is a big believer that emotional issues can prevent you from losing weight. During our conversation, she explained that many of my emotional issues, whether anxiety or deeper rooted negative emotions are causing my body to protect itself by holding on to fat as a way to keep it safe and warm.

Dalia Halabi

There are plenty of studies that show, psycological blocks can slow down your weight loss.Weight loss is an uphill battle for most people, but if you aredealing with emotional struggles to top it off, youmay have a more difficult time reaching your goal.

Repressed emotions can affect the body in many different ways. So the emotions that you don'tprocessend up stored somewhere in your body, which could be why your fat just does not want to leave its place. To make matters worse, studies have found that overeating can become a coping mechanism for managing stress in life. The strategy may be more common among those who are already overweight.

"I don't believe in calorie restriction. Your body is asking for a certain type of food for a reason, something is missing there, whether it is the hunger receptors or something deeper," Dalia said, "But you have to listen to your body, proccess the emotions and heal yourself from within and you might notice the fat shedding much easier than it has before.

You need ro proccess emotions, look deep within and as yourself the hard questions. According to Dalia it's "What am I unwilling to feel?" and allow yourself to delve deep into your heart and head and figure out why your negative emotions are stored in your body.

Conclusion: What you need to do

Although we are dying for it, there are noshortcuts.

You CAN lose weight without exercising, by decreasing your calorie intake and incorporating healthier foods into your diet, however, I really recommend that you do not discount working out. Exercise speeds up the process and has an incredible amount of long term benefits.

You canalso NOT lose weight, even ifyou are doing everything possible, including exercising and eating well. You have to make sure your stress levels, emotions and your psyche is in a good place. You need to process emotions. Because a healthy mind truly allows the opportunity for a healthy body.

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Is weight loss about exercise, food, or is it in the mind? - Gulf News

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Nov 24th, 2020 | Filed under How to Lose Weight Safely

Eat This, Not That!

Right now, more than 85,800 Americans are hospitalized with COVID-19, according to the COVID Tracking Project, an all-time record that is broken every day. "Only four statesHawaii, Maine, New Hampshire, and Vermonthave fewer than 100 people per million hospitalized with COVID-19," reports the Project. "South Dakota and Nebraska have the most people hospitalized per capita, with North Dakota, Illinois, and Indiana close behind." In an interview with Alexander Nazaryan of Yahoo! News yesterday, Dr. Anthony Fauci, the nation's top infectious disease doctor, warned these hospitalizations can lead to more deaths. "If you look at where we are right nowat over a quarter of a million deaths over a relatively brief period of time in which you've had an early spring surge and early summer surgenow we're entering into a very vulnerable period," he warned. Read on to find out where "the virus is spread" and how to avoid it, and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had Coronavirus.Dr. Fauci Said Deaths Will Increase for a Variety of ReasonsDr. Fauci said Americans were currently "vulnerable for a couple of reasons. One, it's the coolest season with people naturally, out of necessity, [having] to do things indoors as opposed to outdoors. And we know that indoor spread and a respiratory disease clearly facilitates the spread. Number two, we're entering into two sequential holiday seasons where people tend to travel and tend to congregate." "The virus is spread" at these gatherings, in part, he has warned. And the public health measures he extolswashing your hands, avoiding congregate settings, etcmay be further ignored in favor of family time or due to COVID fatigue. A a vaccine won't be coming until the end of Decemberand even then, only for the most high-risk people.Therefore, Fauci says, "it is conceivable that the 200,000 casesthe deaths that are now between 1,000 and 2,000 a dayif they go up, if it continues to surge up in the next couple of months, before we can get a substantial number of people vaccinatedyou do the math on that. Two to 3,000 deaths a day times a couple of months, and you're approaching a really stunning number of deaths."As of Monday, the US has reported more than 12 million coronavirus cases, and more than 257,000 coronavrius-related deaths, according to data from Johns Hopkins University. These numbers will get worse: "The US could reach 20 million cumulative coronavirus cases by January 20, according to a new forecasting model," reports CNN. "That means casesalready at record highs in some areaswould nearly double by then. For two weeks now, every day has brought a new record high for coronavirus hospitalizations. That number now stands at more than 85,800."RELATED: COVID Symptoms Usually Appear in This Order, Study FindsDr. Fauci Says You Can Turn This AroundYou can sit back and watch these fellow Americans dieand put yourself in dangeror not. "I always say, as I give that message, so that people don't get panicked about it, that it is within our capability of preventing that from happening," says Dr. Fauci. "It isn't inevitable. So those public health measures that we're talking about, if we limit indoor gatheringsof family and friends, if we do that, we can blunt the curve and the blood, that trajectory, which is almost exponential. It's possible. We've seen it happen in locations where people have implemented those public health measures." Don't "throw up our hands up and panic. We should say, wait a minute. We can do something about that."How to Survive the Pandemicand Save LivesFollow Dr. Fauci's fundamentals to protect yourself, your loved one and your fellow humans from a "stunning number of deaths" and:Wear your face masks.Maintain physical distance.Avoid congregate settings or crowds.Do more outdoors, as opposed to indoors.Wash your hands frequently.Avoid travel during this Thanksgiving holiday, as recommended by the CDC, or doing a risk assessment, per Fauci: Ask yourself who am I putting in danger of death and is it worth it? And to ensure your health and the health of others, don't miss these 35 Places You're Most Likely to Catch Coronavirus.

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Nov 24th, 2020 | Filed under How to Lose Weight Safely

Basic Homemade Bread Recipe

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You wouldn't know it from all the recent sourdough bread-baking, but bread is considered the enemy in certain low-carb quarters. Its "unhealthy" reputation stems from the low-carb diet myth that all carbohydrates are inherently bad. Although it's true that heavily processed, refined carbohydrates and sugary foods lack nutrients, not all types of carbs or bread fall into this category, says Malina Malkani, RDN, a registered dietitian nutritionist in Westchester, New York. It's possible for bread to be part of a healthy diet.

In fact, depending on the loaf, bread can be packed with nutrients. Whole grain bread, for instance, is a good source of B vitamins, including folic acid, iron, magnesium, selenium, and dietary fiber, according to the American Heart Association.

Another common belief about bread is that it causes weight gain. Research in the Journal of Nutrition, however, found that weight gainand increases in abdominal fat over timeis lower in people who consume more whole grain foods such as whole grain bread.

One thing that Lisa DeFazio, RDN, a registered dietitian nutritionist in Los Angeles, looks for is whole wheat or whole oats as the first ingredient on the list. "Be careful," she says. "Wheat bread or multi-grain is not always a whole grain product." That's why it's important to look at the ingredients list instead of whatever the brand packaging says. (Here's the real difference between whole grain and whole wheat.)

Look for a short list of recognizable or pronounceable ingredients, Malkani recommends. Again, check that whole grains or sprouted flours are the first ingredients because the list is in descending order of predominance by weight.

Next, check out the nutrition label. The healthiest breads are higher in protein (about 3 to 6 grams per slice) and fiber (roughly 3 to 5 grams per slice) and lower in added sugar (less than 4 grams per slice), Malkani says.

When buying healthy bread, keep in mind:The color of the bread is almost meaningless.Sure, whole grain bread is darker than white bread. But manufacturers may add food coloring to give their processed bread a darker appearance and trick nutrition-savvy shoppers who want healthy wheat bread, according to DeFazio. Again, make sure to check the ingredients label.

DeFazio and Malkani have a few favorite healthy bread brands. Those include: Food for Life Ezekiel Sprouted Whole Grain Breads, Daves Killer Breads, Trader Joe's Whole Wheat Sourdough, Alvarado Street Bakery, Angelic Bakehouse, Vermont Bread Company, and Franz Bakery.

Whole wheat is the first type of healthy bread that typically comes to mind. The flour used to make 100 percent whole wheat bread is less processed and retains both the bran and germ of the wheat grain, according to Malkani. Whole grains, including whole wheat, have been linked to a range of health benefits, including decreased risk fortype 2 diabetes, heart disease, and weight gain, according to the review of studies in the Journal of Nutrition.

Sprouted bread is made from whole grains that have sprouted from exposure to heat and moisture, says DeFazio. This process increases the grains' antioxidants. Malkani adds that the sprouted grains in sprouted grain bread have a higher enzyme content, too. (Read about foods high in antioxidants.)

According to Critical Reviews in Food Science and Nutrition, these grainscontain more protein and more bioavailable, high-quality nutrients than other grains, andmay be easier to digest. Most sprouted breads are high in fiber and protein, per research in the journal Nutrients. So swapping out your white bread for sprouted whole grain is a simple way to get more fiber in your diet.

The benefits of sprouted whole grain bread may also extend to weight loss due to its lower carb count. According to a study in the Journal of Nutrition and Metabolism, sprouted grain bread has fewer carbs, with 34 grams in a four-ounce serving, compared to 44 grams in 12-grain bread.

The sprouting process allows the grains to absorb more water, lowering the carb content. "Sprouting breaks down the starch in grains and reduces the carb content," DeFazio says. As a result, "sprouted grains do not spike blood sugar like white bread."

This bread is easier to digest than others, thanks to theprebiotics and probiotics created during the fermentation process, according to DeFazio.The fermentation process that's used to make whole wheat sourdough bread helps reduce the number of phytates that bind to certain minerals and impair their absorption in the body, according to a study in the Journal of Agricultural and Food Chemistry. As a result, Malkani says that whole wheat sourdough bread is digested more slowly in the body,helping stabilize post-meal blood sugar levels.

Flax bread uses whole grain flours and flaxseeds, according to DeFazio. "Flax bread contains omega-3 fatty acids that are good for heart health," she says. Bread made with flaxseeds is an especially great bread option for vegans who need more healthy fatty acids in their diet. (Read more about the health benefits of flaxseeds.)

These superseeds are also a good source of fiber, protein, and antioxidants. One study in the Journal of Food Science and Technology found that eating flaxseed bread and other flax foods may benefit digestion-related health issues.

Rye looks like wheat bread, but is darker and denser. Research in Nutrition Journal found that rye may be healthier in terms of making you feel fuller while not affecting blood sugar.Much like sprouted whole grain bread, sprouted rye is a good source of fiber, especially in comparison to regular rye bread. "Sprouted rye bread is high in soluble fiber, which slows your digestion of carbs and decreases the insulin response," DeFazio says.

One of the newest types of healthy bread on the grocery store scene is oat bread, which includes both oats and whole wheat flour as the primary ingredients. If cauliflower can turn into a pizza, then your favorite breakfast food can absolutely turn into bread.

The best part is that there are already plenty of benefits of eating oatmeal.Oats are high in nutrients like magnesium, zinc, and iron. Plus, the high fiber content may help lower cholesterol levels and decrease high blood pressure, according to research in the American Journal of Clinical Nutrition and Vascular Health and Risk Management.

Gluten-free bread doesn't have grains like wheat, rye, or barley, according to DeFazio. Instead, gluten-free bread is a mix of gluten-free flours such as brown rice, almond, coconut, tapioca, potato, or corn flours. Gluten-free bread is good for people who need to avoid gluten, like those with signs of celiac disease or gluten sensitivity.

When manufacturers remove gluten, they add other ingredients to compensate because they need the bread to be chewy and have texture, DeFazio explains. So gluten-free bread often has refined flours, added sugars, gums, and tapioca starch that can cause gas, bloating, diarrhea, and gastrointestinal issues.

DeFazio urges those without celiac and or gluten allergies to opt for regular bread. Some people without these health issues mistakenly think if they avoid gluten, they will lose weight, she says. Keep in mind that avoiding gluten will not automatically result in weight loss, nor is it necessarily healthier than other types of bread.

Bread is not the enemy."Find a bread you enjoy that is also healthy," suggests DeFazio. If you hate the taste and texture of one type of bread, move on and find another.

The healthiest bread option for you really depends on a few factors. Bread made with 100 percent whole grains is less processed and offers more health-promoting nutrients per calorie than bread made with refined flours. That alone makes it the best healthy bread option for most people, according to Malkani. Sprouted grain bread and whole grain sourdough are good choices for those with digestive concerns, she adds.

Look for bread that features whole grains and is high in fiber, but low in sugar. If you use the tips from Malkani and Defazio and choose a loaf from one of the healthiest bread brands, you'll make a foolproof, tasty choice every time.

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Nov 24th, 2020 | Filed under How to Lose Weight Safely
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