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Lean out, tone up, get ripped... they all mean the same thing: body recomposition.

If you've ever said something like "I want to tone up" or "I want to lean out," you were referring to body recomposition, even if you didn't know it. Body recomposition -- or altering your physique by burning fat and gaining muscle at the same time -- is a different approach to health and fitness than the typical weight-loss mindset.

Many people think that true body recomposition is impossible because of this conundrum: To reduce your body fat, you have to eat fewer calories than you burn. But to build muscle, you have to eat more calories than you burn.

Your body is smarter than you may give it credit for, however, and by keeping a close eye on your diet (specifically when you eat what) and your training, you can absolutely lose fat and gain muscle at the same time.

Read more:The best at-home fitness equipment in 2020

Body composition refers to your body fat percentage and lean mass percentage.

Your body composition is the ratio of fat mass to lean mass in your body. Sometimes, body composition is used interchangeably with body fat percentage, but body fat percentage is just one part of your overall body composition.

Lean mass includes muscle, bones, ligaments, tendons, organs, other tissues and water -- in other words, everything that's not body fat. Depending on what method you use to measure your body composition, you may see water as its own percentage.

Read more: The best body composition scales for 2020

Body recomposition refers to the process of changing your ratio of fat mass to lean mass -- that is, losing body fat and gaining muscle mass. The goal of body recomposition is to lose fat and gain muscle simultaneously, unlike the traditional approach of "bulking and cutting" in which you intentionally put on a lot of weight first (muscle and fat) and then go through an intense calorie deficit.

When your goal is body recomposition, ditch the scale and use a tape measure for a better idea of your progress.

Body recomposition isn't about weight loss; it's about fat loss. On a body recomposition plan, you may maintain your current weight or even gain weight -- remember hearing "muscle weighs more than fat"?

Muscle tissue is in fact denser than fat tissue: The more muscle mass you gain, the more you'll weigh, even if you lose fat at the same time. What changes, instead of weight, is your physique. As you progress through body recomposition, you may notice changes in your body, such as an overall firmer look or that your clothes fit differently.

For example, I weigh exactly the same now as I did before I started exercising and eating healthy. I wear smaller clothes, however, and my body has more muscle tone than it did before. I also feel much stronger than before I began a strength training program (a nonaesthetic benefit to body recomposition). So you can ditch the scale, because it doesn't differentiate between fat loss and muscle loss, and weight loss isn't the primary goal with body recomposition.

There's one caveat to consider, though: If you want to lose a large amount of body fat and don't intend to put on much muscle mass, you may lose weight in the long run.

Read more: 6 health metrics that are more important than your weight

Because you're trying to do two things at once -- lose fat and gain muscle -- you can't treat a body recomposition plan like a fad diet. Healthy weight loss and healthy muscle gain both take a long time on their own: Put them together and you're in it for the long haul. The slow, steady process of body recomposition offers sustainable results, though, so you'll enjoy your new physique for as long as you maintain healthy habits.

Body recomposition is a fine balance between building muscle and losing fat.

Body recomposition truly comes down to your specific health and fitness goals. Unlike traditional methods of weight loss -- such as very low-calorie diets or periods of really intense cardio exercise -- there's no real protocol for body recomposition.

There are basic guidelines to follow. To successfully change your body composition, you need:

Read more: 20-minute high-intensity interval training workouts to burn fat

Fat loss ultimately comes down to your calorie maintenance. To lose fat, you must eat fewer calories than you burn. Cardiovascular exercise, or combined cardio and resistance exercise, alongside a healthy diet still stands as the best techniques for fat loss -- there's just no way around the science.

Read more: Eat more, weigh less: These high-volume foods will fill you up on fewer calories

Building muscle requires resistance training.

To build muscle, focus on two main factors: weight training and protein consumption. Strength training is essential to changing your body composition -- your muscles won't grow if you don't challenge them.

Additionally, you can't build muscle without being in a caloric surplus, so you must eat more calories than you burn to promote muscle growth. While all macronutrients are important, protein is especially important for building muscle. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training.

Plus, studies show that a high-protein diet can help with losing fat and gaining muscle at the same time. Research shows that, while in a calorie deficit, consuming more protein than you normally might can help preserve your lean body mass (a.k.a. muscle mass) than being in a calorie deficit without changing your protein intake.

In people who have already been following a strength training program, increasing protein intake and following a heavy weightlifting routine leads to improvements in body composition.

Read more: The 7 most important strength-training moves for building muscle

Body builders are known for their ability to achieve insanely lean and muscular physiques. This obviously isn't everyone's goal, but it's a good example of what's possible with body recomposition.

It sounds confusing that you have to eat fewer calories than you burn to lose fat, but you have to eat more calories than you burn to build muscle. It's actually pretty simple when you learn about the concept of calorie cycling: modifying your calorie and macronutrient intake to match your goal for the day.

The first thing you need to do is figure out your maintenance calories, or how many calories you burn on a day you don't exercise. You can see a certified personal trainer, dietitian or other health professional to find this number, or you can use an online calorie calculator.This one from Mayo Clinic uses the Mifflin-St Jeor equation, which pros consider the gold standard.

On days that you do cardio exercise, you should consume enough calories to meet your maintenance number. Consuming maintenance calories on a cardio day ensures that you're in a slight deficit to promote fat loss, but not in a deficit so large that your body starts using muscle tissue as fuel. We want the muscle!

Read more: Should you lift weights or do cardio first?

On days that you do a strength training workout for 30 minutes or more, eat more calories than your maintenance number with a focus on protein. Depending on how much muscle you want to put on and how quickly you want to gain it, add 5% to 15% to your maintenance calories.

On days that you don't work out at all, eat slightly less than your maintenance calories -- decrease that number by 5% to 10%. This number is called your "rest day calories."

If you're still confused, think of it this way: Every day, you consume new calories and your body must decide what to do with those calories. Your body essentially has three basic choices: immediately burn the calories for fuel, use them to repair and build muscle tissue or store them as fat.

If you're looking for a body transformation, you definitely don't want to store calories as fat. But you do want your body to use new calories to repair the muscles you broke down during weightlifting workouts.

So, you'll eat more calories (and protein) on weight-training days so your body uses those calories and nutrients to fuel muscle repair, and thus muscle growth. And you'll eat fewer calories on cardio days and days that you don't work out because you want your body to use the fat it already has as fuel -- not to use new calories as fuel.

By combining these two tactics, you can successfully achieve body recomposition.

Ready to hit the gym? Make sure you get the best pair of shoes for your workout.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Body recomposition: How to lose fat and gain muscle at the same time - CNET

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Mar 23rd, 2020 | Filed under How to Lose Weight Safely

A GYM with a difference is transforming the lives of people struggling to lose weight and get fit.

Middlewich mum-of-two Sam Moss joined a Biggest Loser programme at Core Lifestyle & Fitness gym.

For every pound the group lost, the gym donated 1 to charity and the person who shed the most won 250.

In just six weeks, the 45-year-old lost more than 16 pounds in body fat.

"My whole body shape just shrank," said Sam, who works in banking. "I had tried absolutely everything, wasting hundreds of pounds going to different gyms."

Sam signed up for the charity challenge with 18 men and women and says it has given her a new lease of life.

"It has made a huge difference," she said. "One of my children is disabled and keeps me up late and I have to get up early. Now looking after him, my daughter and husband, I now have so much more energy."

Sam started a calorie controlled diet and went to the gym three times a week joining different classes.

"We had a personal trainer," said Sam. "Everyone is absolutely lovely, I've never felt more welcome. This is a small gym with an absolutely dedicated team. They are changing those of us that are unfit and unmotivated into healthy humans."

The gym in Sandbach was opened in October 2017 by friends and business partners Andrew Hurst and Sam Hockenhull.

Friends and business partners Andrew Hurst and Sam Hockenhull make fitness fun and enjoyable

Andrew, 46, a former water process engineer, said: "We want to offer something different. We try and make it fun, have a laugh and encourage people. It's not about how fit and amazing you are it's about the effort you put in."

A bespoke plan was created to suit each person but everyone had to work hard.

"Everyone is pushed to their limits and leaves exhausted," said Andrew. "The classes are tough but everyone gets a buzz and feels great afterwards."

READ >Jack's donates food hamper to the elderly

Sam, a former builder before becoming a personal trainer, was bullied at school for being overweight.

"I got into fitness for health reasons and Sam trained me," said Andrew. "Now we've both got far more job satisfaction and get to meet people achieving amazing things.

"Sometimes it makes you cry when you see people proud and chuffed about themselves."

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Gym inspires Middlewich mum to get fit and lose weight - Winsford Guardian

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Mar 23rd, 2020 | Filed under How to Lose Weight Safely

You are here: Home / Health / Last Guide to Weight Loss Youll Ever Need.Like



( No one wants to get fat but everyone is too lazy to do anything about it.

Obesity has become one of the major concerns of today. With all the facilities available on our doorsteps, we have become so sluggish that sometimes it gets so hard to get out of the bed in the morning. Over the last twenty-five years, the rate of obese people has increased considerably and today two-thirds of the Western population is overweight!

The weight loss industry is full of people that will advise all sorts of crazy plans and workout techniques that are not even backed by evidence or are far away from practicality. But here are some scientifically-backed strategies that are quite effective. After reading these tips you will know that it is the last guide to weight loss that you will ever need.

Drink lots of water, especially before meals

We have heard a lot that drinking water can help us lose weight at a considerable rate. Thats true. Drinking water boosts the metabolism of your body by almost 24-30% over a duration of 1-1.5 hours and helps you burn a few more calories. A study shows that drinking half a liter of water about half an hour before having meals helps people to lose 44% more weight as compared to those who did not drink water.

Drink 10 glasses of water daily for burning fats from your body and keeping your skin hydrated and fresh.

Reduce the intake of carbs

Eating sugary snacks and drinking certain fruit juices raise the blood pressure quickly, triggering your pancreas to release a flood of insulin A the hormone that fertilizes fat cells which instructs the body to store calories as fat and causing it to increase in number and size. With calories that are trapped in your fat cells, there is too little glucose and few lipids that will circulate in your bloodstream to power your brain and muscles.

Overeating also makes the fat cells grow. So if you want to break this vicious cycle, you need to lessen the intake of carbs in your body. For example, if you want to have bread with dinner, you can eat it after you have eaten some proteins and green veggies first.

Because studies show that if you save simple carbs for later in the meal, they do not affect the body much.

Drink coffee, preferably the black one

Coffee has been considered a bad thing for the body. But studies show that high-quality coffee is loaded with useful antioxidants that have many health benefits.

The caffeine in the coffee boosts the metabolism rate by 3-11% and increases burning fats up to 10-30%. Only make sure that while having coffee you avoid adding sugar or other high-calorie ingredients in it. That will completely nullify any sort of benefit.

Exercise the right way

Working out burns calories at a faster rate and boosts metabolism in the body by building muscle strength. But the body is programmed in a way that makes it hold on to extra pounds in your body, as told by experts. This means that while exercising, the body senses the deficit and increases the level of hunger. So if you are not careful, you will eat more than what you burn and all the sweat will go in vain.

During exercise, for best results, do three to five cardio sessions that burn 250 to 400 calories each, as advised by medical professionals.

Use the three Ps method

Protein. Produce. Plant-based.

These three Ps will let you lose a lot of weight. It is recommended that the daily intake of protein helps you lose 70% of the weight from fat. Produce is packed with filling fibers that will lessen the intake of a lot of vegetables and make it easier to consume more calories. For instance, three cups of broccoli is a lot of food yet only 93 calories. So, monitor your intake and take a balanced diet with no excess of anything.

The plant-based fats such as olive oil and those found in avocados and nuts are very healthy. So, integrate these three Ps into every meal and snack you take.

Staff Writer;Corey Shaw

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Last Guide to Weight Loss You'll Ever Need. - ThyBlackMan

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Mar 23rd, 2020 | Filed under How to Lose Weight Safely

A mum and daughter duo will be celebrating Mothers Day on Sunday by showing-off their fabulous new figures, after losing nearly nine stone between them and slimming down to sylph-like size eights.

Winning their very own battle of the bulge strengthened the bond between fine art student Elsie Spalding, 21, and her mother, childminder Tracey Spalding, 50, of Hertford, Hertfordshire, who were both a large size 16 at their heaviest.

Inspired by her mum, who was the first to fight her flab, Elsie recalled feeling beach fit for the first time ever this summer, saying: I was on holiday in Spain and wore a bikini for the first time in my life.

For Mum, losing weight has been a massive confidence boost, too, she added.

Gorging on pizzas, bacon sandwiches and biscuits had taken its toll on both womens waistlines when they finally realised they needed to take drastic action with 5ft 5in Tracey dropping from 12st 11lb to 9st 7lb and 5ft 3in Elsie going from 13st 13lb to 9st 2lb.

At her heaviest, Elsie had a body mass index (BMI) used to gauge a healthy weight of 34.5, compared to the NHS recommended range of 18.5 to 24.9, making her obese.

She said: I had an unhealthy relationship with food. If anything went wrong I would eat, or if I was happy I would eat.

I didnt think I could break this cycle and thought it would be like this for the rest of my life. But my mum made me feel differently and now we are closer than ever.

Hitting puberty at 14, Elsie said that from then onwards she just got fatter and fatter.

At 14, I was a size 12, so I wasnt really big, but compared to my friends who were a lot smaller, my size was noticeable. Still, I wasnt really bothered. I always felt quite confident and was never picked on.

When I got home from school Id just go in the cupboards and get biscuits or crisps and keep snacking.

At 16 and 17 I got worse. I was a size 16, sometimes wearing a size 18, and my friends were all a size eight.

Elsie continued: Then, when I went to university, I was doing my own food shopping, so it would be cheap pizzas and oven chips, packets of Supernoodles, or 99p burgers from McDonalds.

I was conscious of it, but I didnt really want to do anything about it. I did attempt diets, but it would die off and Id just carry on like before.

I used to be confident around my friends, but I started going into myself in front of other people, because Id worry about what I looked like. That was quite difficult.

A few months after she started at Bournemouth University in September 2018, Elsie was surprised when her mum visited and looked really slim, as she had joined WW.

She looked really good, Elsie recalled.

We did a bit of shopping, she tried this top on and looked incredible.

Elsie recalled: I was really impressed by what shed achieved, but I didnt think Id be able to do the same.

But a trip to a caf over the Christmas holidays was the turning point for Elsie, who joined WW a month later in January 2019.

She said: Mum and I were in a cafe together.

Elsie continued: I was having a cheese toastie and a teacake, which was just a snack for me, while Mum had a WW bar.

She told me what I was eating would have been the whole of her daily allowance in points, adding that if I wanted to join WW she would pay for it and help me.

Still, I did not think I would do it, because I thought Id get bored very quickly.

Heading back to university after joining the slimming club online, the pair agreed that Tracey would go to the classes and pass the advice she gleaned on to her daughter, who would then attend them when she finished university in May.

Elsie said: I had to change my whole lifestyle, so I gave everything up.

At the beginning, I would not have a cooked breakfast or a McDonalds because I worried that if I allowed myself to, Id fall back into bad habits.

Elsie said: I did struggle in the first couple of days, but after the first week and a half, Id lost seven pounds, which changed my mindset and made me really determined.

The change has been incredible.

I now eat lots of veg, chicken breasts, WW snacks and sugar free jelly. Ive got a really sweet tooth, so that helps to ease my cravings. I cook a lot of meals from scratch and prep meals for lunch.

A typical student, before her diet, Elsie normally got out of bed at 11am.

But, as the weight started to drop off, she began to get up early to go for a walk or a run.

When she went home, she would join her mum on a park run, a free weekly 5k running event held at parks up and down the country.

I used to get the lift everywhere and Id never exercised, but I started taking the stairs and walking everywhere, Elsie said.

My mum was doing the coach to 5k running app, so I did it too, then when I came home for Easter, we started running together, she added.

It took me about seven months to reach my goal weight of 9st 13lb in July.

I did it really quickly and was really strict. Since then, Ive lost more and now weigh 9st 2lb.

Elsie explained: I feel really great now. Sometimes I still feel a bit self-conscious, but when I go to the shop and buy a size eight instead of a size 16 it feels so good.

My whole fashion sense has changed. I buy things I never thought I would. I was wearing skirts all through the summer and little crop tops.

Shaping up together has made the mum and daughter team closer than ever.

We love finding recipes and cooking together, said Elsie. Well still eat something like fish and chips, but well make our own hand cut potato or sweet potato chips, and then well have chicken nuggets using chickpea breadcrumbs.

We also do the park run together on a Saturday morning.

We were always close, but were even closer now.

Tracey, whose husband, Dan, 52, is an alarm fitter and who also has a son, Alfie, 23 who works with his dad, said her motivation to lose weight was the approach of her 50th birthday.

With a BMI of 29.8 before she slimmed down making her overweight, according to the NHS, she said: I was coming up to a big birthday and I wanted to be fit at 50.

I realised I was unhappy and started thinking about my health and fitness. Id always been between nine and 10 stone, but after I had children the pounds started going on slowly.

Tracey continued: I work as a childminder, so am at home picking all day. I would then enjoy a few glasses of wine in the evening and liked a good night out in the pub.

Id eat a lot of unhealthy food like sweets, chocolate, crisps, bacon rolls and pasta and went up to 12st 11lb.

I could not fit in any of my clothes anymore and I wasnt doing any exercise. I just didnt feel good.

With Elsie leaving for university in September 2018, Tracey thought it would be a good time to join WW, and by March 2019, she had lost almost three stone, taking her down to 10 stone.

Reaching her goal weight of 9st 7lb in March 2019, she has stopped boozing in the week, watches what she eats and runs 5k three or four times a week to keep the weight off.

And she is delighted that her own successful diet inspired Elsie to address her weight, too.

I didnt want to tell Elsie that she should lose weight, I knew it had to be her decision and she had to do it when she was ready, Tracey explained.

But I think it sparked something in her when she saw how Id done it.

She did really well then we both started running, we did the Race for Life and were doing the park runs together.

Tracey said: Its so important, because as well as increasing our health, its something that we can do together. I go and visit her at university in Bournemouth, then we get up and do the park run.

Im so proud of her for doing it. Its not just for health but for our mindsets as well.

Weve always been close, but its brought us closer together.

And Tracey is really feeling the benefits.

I feel brilliant now, I sleep better at night. I feel good going out to buy clothes and summer is great as I dont feel like I have to cover everything up, and I can wear shorts.

Before I would hit the snooze button but now Ill jump out of bed and get a run in before the day starts.

Tracey added: I eat lots of homemade soups, fish and veg and have stopped drinking in the week. I dont miss any of it.

Looking forward to spending Mothers Day together, Tracey and Elsie will be spending it at home this year, with activities restricted due to the coronavirus.

I think it will be a quiet celebration this year. Well probably just cook something nice together, Elsie said. She really is the best mum. I couldnt have done this without her.

For more information about myWW, visit or download the WW app and to follow Elsies journey on Instagram visit @es_progess

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Mum and daughter show off their new figures after curbing their junk food addiction - Cambridgeshire Live - Cambridgeshire Live

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Mar 23rd, 2020 | Filed under How to Lose Weight Safely

Christine Thompson was so desperate to lose weight after a lifetime of anxiety over her size she begged her GP for help.

Heartbreakingly, it was while she was trying to get the help she needed to slim down that she was given the devastating news she had polycystic ovary syndrome and would never be able to have children.

Christine had always wanted to be a mum - but determined to make the most of her life she threw herself into her job of helping children with special needs.

One of her friends then inspired her to shed a massive four stone - and it helped her achieve her 'miracle' and become a mum.

In 2017 Christine took a pregnancy test and was overwhelmed when it showed she was expecting.

She is now the proud mum to two-year-old Tabatha.

The 37-year-old explained: "I was always chunky as a child, and remember aged eight asking my mum to take me to the doctor so I could get a diet.

"When I went I was told the usual thing eat lots of healthy food and youll be fine, but that didnt give me the answer I was looking for.

"I remember wearing size 14 clothes when I was in year 6, and at 49 that basically meant I felt spherical compared to my friends."

By the time she was a teenager Christine was bingeing on secret hoards of food like crisps, biscuits and chocolate.

She would also "double dip" meals by going to her grandmother's for tea and then coming home for her evening meal without telling her parents.

When she left school and started work at a printing company, Christine also started drinking.

She said: "I added big boozy sessions to my terrible diet, regularly downing 10 vodka and cokes in a night, as well as getting greasy takeaways before bed and fried breakfasts the next morning to help me cope with the hangovers."

It was then that she started struggling with depression and anxiety, all because of her body image.

Her GP prescribed anti-depressants but Christine was still struggling.

She said: "Id suffer panic attacks at the thought of being in public spaces, so when friends would call to ask where I was, Id invariably say I couldnt make it, or I just wouldnt answer my phone."

When she was 23 Christine started an animation course at university and was determined to lose weight.

He gave her some dietary advice and transferred her for a scan, where her polycystic ovary syndrome was discovered, which was the reason she was struggling to lose weight.

Christine said: "He then explained that because of my PCOS I wouldn't be able to have kids unless I had took tablets to regulate my menstrual cycle and then had IVF, which really wasnt something I wanted to consider so young.

"Even if I had the medication which had bad side effects my chances of conceiving were minimal.

"And if I delayed the treatment thered be even less chance of having kids, they said. It was just a ridiculous conversation, and I felt like my world was in pieces.

"I remember standing in the rain at the bus stop outside the GP surgery calling my mum with the news, tears rolling down my face.

"My right to be a woman was gone, and my depression spirally down and down."

After she finished university Christine moved back in with her parents and was given the devastating news that her parents had terminal cancer.

She said: "I had a complete breakdown, and pretty much stopped eating completely, going down to 11st, but I still wouldnt leave the house."

The turning point for Christine came when she got a job at a special needs school, which she loved.

She said: "If I couldnt be a mum, I could help these lovely kids find happiness, I thought.

"The sense of fulfilment and the other staff made me happy for the first time in living memory."

Then Christine bumped into a friend from school who had lost weight with WW, which used to be Weight Watchers.

Weight loss classes had never been something Christine had considered because of her anxiety but her pal reassured her if was relaxed and friendly, so she decided to give it a go.

She said: "It was like she said really open, honest and a safe place for me to talk about my feelings about food.

"I didnt buy any special foods, I just used a calculator and pointed everything, and it worked! I lost 4lbs in my first week and left my weigh-in skipping."

In less than a year Christine had shed four stone and felt "incredible inside and out".

She said: "I started having regular periods and came off anti-depressants for the first time in seven years.

"I even started exercising for the first time ever, and loved it.

"My panic attacks stopped completely and I was a social butterfly, always accepting invitations to head out to meet friends.

"I was dating and basically living the life I never thought Id have."

Then, in September 2017, Christine felt something wasn't right.

She had been able to stop taking the medication she had previously needed to help her PCOS, which had given her migraines.

Before she visited her GP she did a pregnancy test to rule it out and was stunned when it was positive.

Christine said: "I called my mum straight away with the amazing news, and she was sobbing with joy.

"Id spent years working with kids who came from tough, often loveless homes, wondering why I couldnt be a mum, and now this was it, my miracle had happened."

Even though she was a single mum Christine said her confidence was by now "sky high" and with support from her parents knew she could go it alone.

But there was another amazing surprise.

Christine said: "A good friend of mine called Ben was also there for me, and when I finally gave birth to Tabatha in March 2018 fighting fit and screaming like she should he said hed love to be her dad and my partner.

"Since then every single day is a blessing. Tabatha is a joy, my job is amazing, Im back to my goal weight after the pregnancy and Ben and I are even talking about trying to another.

"Ive since found out that losing weight really can help you conceive if you have PCOS, but nobody told me that before Id been stuck in this vicious circle of being miserable, eating more, not being able to have kids.

"I broke that cycle and have finally found true happiness as the mum I was told Id never be."

'I lost 4st and had the miracle baby doctors told me Id never give birth to' - Mirror Online

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Mar 23rd, 2020 | Filed under How to Lose Weight Safely

Are fad diets or extreme workouts healthy for teenagers? All you need to know  |  Photo Credit: Getty Images

New Delhi: Teenage years are the formative years of one's life. New experiences, in terms of our body and mind, are exciting and have an important impact on one's life, even later. However, certain bad experiences like bullying, body image issues, etc, can have an impact on their relationships, and mental health.

Eating disorders like anorexia, bulimia, or mental health issues like depression, anxiety can all be triggered because of bad experiences during teenage years. According to a report in Science Daily, weight-based bullying has been also linked to increased consumption of alcohol, marijuana use. Overweight girls are more likely to be bullied, according to the report. And due to such issues, teenage boys and girls may want to lose weight quickly through fad diets and workouts.

The fact of the matter isthat fad diets like Ketogenic diet, or others, are seldom healthy, irrespective of age. However, for the teenagers, following such diets may be even more unhealthy. Such diets are restrictive, which leads to deficiencies. Since the teenage years are the formative years, both physically and mentally, it may not be a good idea to follow such diets, or encourage your children to do the same. Other diets like the intermittent fasting diet, which is known to be healthy, may also not be very efficient for teenagers, given their schedule.

When it comes to high-intensity workouts, teenagers below the age of 16 should avoid such workouts, according to reports. Regular physical activity, more outdoor playtime, and low-intensity cardio workouts like aerobic exercises, running, and walking are recommended for young children and teenagers.

For a healthy diet, one of the most common causes of weight gain among teenagers is the consumption of junk and processed food. A healthy diet of home-cooked food, and reduced consumption of fatty and oily food is recommended. Staying hydrated, eating fruits and vegetables, eggs is a great way to include variety in your diet while staying healthy. Protein-rich foods like legumes, lentils, and eggs are recommended for teenagers, since they help in building muscle and bones. High-fibre foods like vegetables, nuts and seeds can help you feel fuller for longer, and reduce hunger pangs, while providing complete nutrition.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Are fad diets or extreme workouts healthy for teenagers? All you need to know - Times Now

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Mar 23rd, 2020 | Filed under How to Lose Weight Safely

Flax Seeds (Photo Credits: Pixabay)

Who doesn't want to lose weight? Of course, nobody loves to be overweight and always find ways to shed weight. While on weight loss, foods you eat play a very important role. Having said that let us speak about flax seeds, which might help you to lose weight.Flax is grown for its seeds, which can be ground into flaxseed meal, pressed into oil and it is a fibre rich crop which can be bought into multiple uses. In this week, weight loss tip, we will tell you how you should eat flax seeds to lose weight and burn belly fat.Weight Loss Tip of the Week: How to Eat Chickpeas to Lose Weight.

Flax, also known as linseed, is a nutrient-dense crop which not only aids in weight loss but can also prove to be beneficial for your health. The tiny brown seed has a distinct flavour which is obtainedfrom the flax plant, whose fibre is used to produce linen. Flax seeds can also enhance digestion and improve heart health. Now without further delay let us have a look at the weight loss property of flax seeds.Sprouts For Weight Loss: All That You Should Know About Sprouting of Moong Beans And How They Help.

The main reason why flax seeds help in weight loss is the fibre-rich property. Foods rich in fibre, makes you feel full and facilitates slow digestion. This, in turn, reduces overeating and help curb hunger. Apart from this flax seeds are rich in omega-3 and omega-6 fatty acids which get converted to prostaglandins once we ingest them. Prostaglandins help in reducing inflammation and also manage metabolism. Flax seeds are also low in sugar and starch which is again a plus point for an ingredient while considering it for weight loss. According to a study published in the National Institute of Health in the year 2017, flax seeds are a good source of lignins which aid in weight loss.

How to Eat Flax Seeds For Weight Loss

Flaxseeds are also rich in protein content, therefore they can even be added in a smoothie for a good post-workout meal. One tablespoon of flax seeds in a day should be enough to improve your health and aid in weight loss. Take guidance from your dietician for proper ways to eat flax seeds. It must also be noted that the overall diet and regular exercise are also necessary for weight loss.

(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)

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Weight Loss Tip of the Week: How to Eat Flax Seeds to Lose Weight (Watch Video) - LatestLY

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Mar 23rd, 2020 | Filed under How to Lose Weight Safely

Former NBA player Kendrick Perkins understandably relaxed his exercise and diet regime since leaving the league two years ago, and the result has been more than a few pounds of extra weight. The retired athlete took to Twitter to share that hes now focused on getting fit and hes getting plenty of support from his friends and former colleagues.

I retired 2 years ago and since then Ive put on 75 pounds!!! I went to the Doctor the other day and he told that I am walking a fine line of becoming a diabetic and that I need to lose weight and change my diet. Day 1 started today because my family needs me!!! Perkins said on Twitter on Saturday (March 21.)

RELATED: Drake Gets Into Heated On-Court Altercation With Kendrick Perkins

A video of Perkins in the gym hitting a punching bag accompanied the tweet. Immediately after, NBA colleagues like Lebron James and Doc Rivers encouraged him to stay in the gym.

Thats light my brother!! Lets GOOOOOOOOO!! Lebron James said.

get it perk. we all need you, Doc Rivers added.

Actor Michael Rapaport decided to add some humor, saying, That left hand is really questionable bro. You tapping.

Perkins played in the NBA for 15 years with Oklahoma City Thunder, New Orleans Pelicans and Boston Celtics. He was a part of the latter team when they won the NBA Championships in 2008.

Photo: Jonathan Bachman/Getty Images

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Kendrick Perkins Admits He's Gained 75 Lbs. Since Leaving The NBA Two Years Ago - BET

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Mar 23rd, 2020 | Filed under How to Lose Weight Safely

When youre losing weight that fast, chances are youll gain it all back. Most of that weight loss is water weight, says Keri Gans, R.D.N, author of The Small Change Diet. Water weight, or the bodys retention of water, totally fluctuates. There are many factors that could explain it, from eating a meal high in sodium to where you are in your menstrual cycle to being bloated due to gas and constipation. That makes it hard to actually count as weight loss.

Plus, its way more likely that youre losing lean muscle mass over fat. Muscle is more metabolically active than fat, meaning it takes the body more calories at rest to maintain muscle, explains Feller. When a person loses weight quickly, the body begins to break down that muscle. And since you dont want to drop your muscle mass, its clearly not the smart way to go. (After All, Just Look at These Women Who Prove Being Strong Is Dead Sexy.)

And of course, there are health risks to think about. Super quick weight loss may cause dehydration, dizziness, fatigue, nausea, diarrhea, constipation, and even gallstones, says Gans. Very low-calorie and liquid dietsthe kind youd need to follow to lose 10 pounds in such a short timeshould always be medically supervised, warns Feller.

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How to Lose 10 Pounds Safely - Best Weight Loss Tips | Shape

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Mar 18th, 2020 | Filed under How to Lose Weight Safely

Workout subscription apps are one way to exercise without going to the gym, but if what you need most is motivation, these diet and fitness apps will help keep you on track.

Expert AdviceClassPass Instructors Answer Our Top 11 Fitness QuestionsLosing weight, meeting specific exercise goals, and just generally staying healthy can be difficult and even tediousespecially if youre opting to track your food intake and workout regimen. Luckily, there are now dozens of diet and fitness apps out there that can make the process just a little more enjoyable.

Weve rounded up an array of the best diet and fitness tracking apps that use different incentives to spur you to start moving and eating better. Whether youre motivated by donating to charity, getting personal coaching, or by your communitytheres an app that will have you hitting the gym (or working out in your own home).

Related Reading: 7 Fitness Influencers Worth Following on Instagram

This app was recommended to me by my nutritionist and Ive found it to be super helpful. It allows you to enter in a product or scan a barcode on a food package to find out the health details about it. It will mark things that have too much sugar, corn syrup, trans fats, and other negative ingredients and then it will provide you with a healthier alternative. While basic features are free, premium features will cost you $3.99 per month. Still way cheaper than a gym membership.

Not only does this app help you track calories and activity, it turns things into little games so that the process of losing weight is a little less daunting. It also remembers what your favorite activities and meals are so that its super easy to put them in the next time. As with Fooducate, there are both free and premium service tiers; the latter is $9.99 per month.

Like all of the other apps, this one allows you to conveniently log your calories and workouts, but what sets it apart is its ability to recommend food. You can go to the app when youre hungry and it will give you a suggestion based on your recommended daily calories and what youve consumed that day. This app offers three different tiers: 1 month for $9.99, 6 months for $29.99, or 1 year for $44.99, but you also get access to the free companion tool on, which includes more features like workout videos and meal plans.

If youre struggling to find motivation, this might be the app for you. It allows you to choose a charity and then earn money by logging miles through an exercise of your choosing. The money either comes from a corporate sponsorship poolor you can get your own friends and family to sponsor you. Its free to use, too.

This app is cool because, in addition to counting calories and activities, you can snap a picture of your meal to figure out if youre hitting the correct portion sizes and daily food intake. This is based on studies that show that taking photos of your food may help you mentally log everything youve eaten a little better than just writing it down. A Premium membership is $39.99 per month.

If your motivating factor is accountability, this (unfortunately named) app checks off that box. It allows you to track your exercise and calorie intake, but it also has some great extras: a community chat feature, and the ability to share your logged health profile with your chosen healthcare professionals. And its free!

This one does cost more ($59 per month or $199 per year), but it has glowing reviews and takes a psychology-based approach to help you figure out what may trigger your unhealthy habits. Based on the details you provide, youll receive a custom plan and personalized coaching to help you form healthier habits and stick to your goals.

Header image courtesy of Seksan Mongkhonkhamsao / Moment / Getty Images

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The Best Diet and Fitness Apps to Help Lose Weight and Stay Healthy - Chowhound

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Mar 18th, 2020 | Filed under How to Lose Weight Safely
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