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Capsaicin is a compound in hot peppers that brings the heat when consumed. It can also be consumed in supplement form.

Capsaicin is thought to target and eliminate fat by boosting your metabolism - a key driver of weight loss.

In fact, as research shows, your weight is highly dependent upon your metabolism, which is the process of breaking down what you eat and drink into energy for your body to use in its everyday functions.

Evidence suggests capsaicin supplements may boost your metabolism, enabling you to more easily lose weight and burn fat.

READ MORE:The 2p a day supplement to lower your risk of developing type 2 diabetes symptoms

Belly fat, also known as visceral fat, is the most harmful form of fat because it sits near vital organs, such as the liver and intestines.

Capsaicin also appears to have an appetite-suppressing effect, which may help you cut your calorie intake throughout the day.

It is important to note that the benefits of consuming capsaicin will be negligible unless you commit to a healthy diet and exercise.

According to the NHS, there's no single rule that applies to everyone, but to lose weight at a safe and sustainable rate of 0.5 to one kilogram a week, most people are advised to reduce their energy intake by 600 calories a day.

For most men, this will mean consuming no more than 1,900 calories a day, and for most women, no more than 1,400 calories a day.

"The best way to achieve this is to swap unhealthy and high-energy food choices such as fast food, processed food and sugary drinks (including alcohol) for healthier choices," says the NHS.

Generally, a healthy diet should consist of:

The other crucial ingredient to achieving a healthy weight is to engage in regular exercise.

The Chief Medical Officers recommend that adults should do a minimum of 150 minutes moderate-intensity activity a week for example, five sessions of 30-minute exercise a week.

Something is better than nothing, and doing just 10 minutes of exercise at a time is beneficial.

Moderate-intensity activity is any activity that increases your heart and breathing rate.

This includes:

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Best supplements for weight loss: Capsaicin shown to boost metabolism and aid fat burning - Express

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Dec 3rd, 2020 | Filed under How to Lose Weight Safely


(Bloomberg) -- Timnit Gebru, a co-leader of the Ethical Artificial Intelligence team at Google, said she was fired for sending an email that management deemed inconsistent with the expectations of a Google manager.The email and the firing were the culmination of about a week of wrangling over the companys request that Gebru retract an AI ethics paper she had co-written with six others, including four Google employees, that was submitted for consideration for an industry conference next year, Gebru said in an interview Thursday. If she wouldnt retract the paper, Google at least wanted the names of the Google employees removed.Gebru asked Google Research vice president Megan Kacholia for an explanation and told her that without more discussion on the paper and the way it was handled she would plan to resign after a transition period. She also wanted to make sure she was clear on what would happen with future, similar research projects her team might undertake.We are a team called Ethical AI, of course we are going to be writing about problems in AI, she said.Meanwhile, Gebru had chimed in on an email group for company researchers called Google Brain Women and Allies, commenting on a report others were working on about how few women had been hired by Google during the pandemic. Gebru said that in her experience, such documentation was unlikely to be effective as no one at Google would be held accountable. She referred to her experience with the AI paper submitted for the conference and linked to the report.Stop writing your documents because it doesnt make a difference, Gebru wrote in the email, which was obtained by Bloomberg News. There is no way more documents or more conversations will achieve anything. The email was published earlier by tech writer Casey Newton.The next day, Gebru said she was fired by email, with a message from Kacholia saying that Google couldnt meet her demands and respects her decision to leave the company as a result. The email went on to say that certain aspects of the email you sent last night to non-management employees in the brain group reflect behavior that is inconsistent with the expectations of a Google manager, according to tweets Gebru posted, which also specifically called out Jeff Dean, who heads Googles AI division, for being involved in her removal.Its the most fundamental silencing, Gebru said in the interview, about Googles actions in regard to her paper. You cant even have your scientific voice.Representatives for Mountain View, California-based Google didnt reply to multiple requests for comment.The research paper in question deals with possible ethical issues of large language models, a field of research being pursued by OpenAI, Google and others. Gebru said she doesnt know why Google had concerns about the paper, which she said was approved by her manager and submitted to others at Google for comment.Google requires all publications by its researchers to be granted prior approval, Gebru said, and the company told her this paper had not followed proper procedure. The report was submitted to the ACM Conference on Fairness, Accountability, and Transparency, a conference Gebru co-founded to be held in March.The paper called out the dangers of using large language models to train algorithms that could, for example, write tweets, answer trivia and translate poetry, according to a copy of the document. The models are essentially trained by analyzing language from the internet, which doesnt reflect large swaths of the global population not yet online, according to the paper. Gebru highlights the risk that the models will only reflect the worldview of people who have been privileged enough to be a part of the training data.Gebru, an alumni of the Stanford Artificial Intelligence Laboratory, is one of the leading voices in the ethical use of AI. She is well-known for her work on a landmark study in 2018 that showed how facial recognition software misidentified dark-skinned women as much as 35% of the time, whereas the technology worked with near precision on White men.She has also been an outspoken critic of the lack of diversity and unequal treatment of Black workers at tech companies, particularly at Alphabet Inc.s Google, and said she believed her dismissal was meant to send a message to the rest of Googles employees not to speak up.Under FireTensions were already running high at Googles research division. Following the death of George Floyd, a Black man who was killed during an arrest by White police officers in Minneapolis in May, the division held an all-hands meeting where Black Googlers spoke about their experiences at the company. Many people broke down crying, according to people who attended the meeting.Gebru disclosed the firing Wednesday night in a series of tweets, which were met with support from some of her Google co-workers and others in the field.Gebru is the reason many next generation engineers, data scientists and more are inspired to work in tech, wrote Rumman Chowdhury, who formerly served as the head of Responsible AI at Accenture Applied Intelligence and now runs a company she founded called Parity.Google, along with other U.S. tech giants including Inc. and Facebook Inc., has been under fire from the government for claims of bias and discrimination and has been questioned about its practices at several committee hearings in Washington.A year ago, Google fired four employees for what it said were violations of data-security policies. The dismissals highlighted already escalating tensions between management and activist workers at a company once revered for its open corporate culture. Gebru took to Twitter at the time to support those who lost their jobs.For the web search giant, Gebrus alleged termination comes as the company faces a complaint from the National Labor Relations Board for unlawful surveillance, interrogation or suspension of workers.Earlier this week Gebru inquired on Twitter whether anyone was working on regulation to protect ethical AI researchers, similar to whistle-blower protections. With the amount of censorship and intimidation that goes on towards people in specific groups, how does anyone trust any real research in this area can take place? she wrote on Twitter.Rare VoiceGebru was a rare voice of public criticism from inside the company. In August, Gebru told Bloomberg News that Black Google employees who speak out are criticized even as the company holds them up as examples of its commitment to diversity. She recounted how co-workers and managers tried to police her tone, make excuses for harassing or racist behavior, or ignore her concerns.When Google was considering having Gebru manage another employee, she said in an August interview, her outspokenness on diversity issues was held against her, and concerns were raised about whether she could manage others if she was so unhappy. People dont know the extent of the issues that exist because you cant talk about them, and the moment you do, youre the problem, she said at the time.(Corrects the author of email dismissing Gebru in seventh paragraph)For more articles like this, please visit us at bloomberg.comSubscribe now to stay ahead with the most trusted business news source.2020 Bloomberg L.P.

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Obese mum lost half her body weight after hearing she'd be more likely to die if she caught COVID-19 - Yahoo! Voices

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Dec 3rd, 2020 | Filed under How to Lose Weight Safely

Worried about gaining weight this COVID-19 holiday season?

Fret not.

Experts say this pandemic December may be a perfect opportunity to break the holiday weight gain cycle.

They say the fact that traditions such as office parties, cookie swaps, and even holiday dinners are for the most part on hold presents an opportunity for change.

Its a chance, nutritionists say, to tweak things toward a healthier diet and lifestyle.

2020s circumstances do present a golden opportunity for people to conveniently practice healthy living as the worlds usual distractions are currently hard to reach, Brandon Nichols, NMAS, a personal trainer at The Fitness Tribe, told Healthline.

Nichols said he believes theres no wrong time to make a move toward better health and fitness.

That means that while many think the holidays wont work, they can with the right steps. And this year could be easier without those distractions, he said.

How does a person make this holiday season a healthy time of year?

Heres how experts weighed in.

First off, as much as most of us perceive that we gain lots of weight this time of year, the truth may be otherwise.

According to 2016 research, people in the United States gain slightly more than a pound, on average, during the Christmas season.

Studies done in previous years found similar results.

Part of the challenge is how we feel.

Its important to distinguish between weight gain due to an increase in body fat versus temporary bloating, said Kelli McGrane, RD, a nutritionist working with the fitness app Lose It, as well as a nutrition writer for Healthline.

Many holiday foods are higher in sodium, and we may not be drinking as much water, she told Healthline. So, its not uncommon for water weight to be behind the jump in the scale the morning after a celebration.


Consider skipping your daily weigh-in for the holidays.

And when you feel bloated, drink more water and get some exercise.

Outdoor sports such as cycling and hiking as well as golf saw an increase during the 2020 pandemic summer.

Experts say winter doesnt need to be different.

Finding a new way to move or just setting up a regular schedule of activity in some way could be a great gift to yourself, according to Melissa Joy Dobbins, MS, RDN, CDE, who touches on the topic in her podcast Sound Bites.

Move your body for fun, not for weight loss, Dobbins told Healthline. Do it for stress management, fresh air, for fun.

How to stick with it?

Make it part of your holiday (and beyond) routine, Dobbins said. An after meal walk with a friend or alone can be great.

So, too, can a regular family bike ride, a weekly hike, and even a dance party in your living room.

In this unusual year, it may be natural to lean toward traditions we can still take part in when so many are at arms length.

But how we embrace that in a healthy way comes down to considering how important something is to you and, when you can, tweaking things for the better.

Ask yourself: Is it really important for me to have something normal or traditional? said Dobbins. Or, could you take a family favorite and lighten it up?

Its important, she added, for that effort to be fun.

For some, cooking and baking and finding new ways is fun, she said.

In other words, take the bake fresh bread fad of last springs lockdown and tweak it into a healthier favorite holiday food challenge.

It is important, too, Dobbins said, that you not deny yourself the treats that make the holidays special.

Find out what works for you in a way that does not make you feel deprived, she said.

If you can, choose traditional treats that you can have around the house without going overboard. But if you want something special, go ahead and indulge.

However, McGrane said, be careful not to overeat.

Make only your favorite baked goods, she said. Pick just one or two favorite holiday recipes, or make half-batches.

Also keep in mind that cookie dough generally freezes really well. So, if you cant easily halve your recipe, store half of your dough in the freezer to bake later in the year, McGrane recommended.

And what of that tradition of noshing on leftovers?

Cesar Sauza, RD, a registered dietitian with AltaMed Health Services, suggests rethinking how you enjoy them.

Use the components of leftovers as part of your meal prep for the next few days, Sauza told Healthline. We dont need to have a holiday meal for 5 straight days. However, the leftover turkey or chicken could be used for different dinners each day. Leftover side dishes can be added with protein to create a new main dish.

Little things do add up. Dont discount them, Dobbins said. Im talking about the positive little things.

Those wanting to lose or maintain weight tend to think in an all-or-nothing mode, she said, plunging them into despair should they eat something or do something they view as not positive toward that effort.

Rather, she said, we should all do little things and celebrate them.

Trust that every small choice helps, she said. Have that piece of pie but skip the last bite. One less bite is a positive.

Another little thing can be better monitoring of liquid consumption choices, said Sauza.

Avoid drinking your calories, Sauza said. Alcohol, hot chocolate, coffee, or other dessert drinks contribute a high number of empty calories during the holidays. Avoiding (or limiting) these drinks alone could be the difference between gaining or not gaining weight.

So too can drinking water between higher calories items you eat.

So how does one stay mentally healthy while trying to restrict typical activities?

Dobbins suggests that rather than look at maintaining or losing weight this holiday season as stressful, try to reframe it as a gift to yourself.

Attach a different meaning to your weight management, she said.

She suggests thinking about what it feels like to move better, feel better, sleep better, wear clothes you like, and other positive attributes.

When you really focus on the why, it clicks, she said.

And should you falter? Give yourself a break.

2020 should bring less parties and temptations, but it also brings more stress, boredom, and uncertainty, all of which could lead to emotional eating and decreased motivation to be active, Sauza said.

We should all be going outside and doing something active for physical health but even more importantly for mental health, he said. A simple walk around your neighborhood could be the difference that stops you from emotional eating at home. I encourage all families to plan daily activities (preferably outside if possible). This is safe as long as you wear a mask and practice social distancing.

Sauza also thinks that done correctly, this holiday is a rare chance to reset your holiday health choices for good.

For many of us, we may never have an opportunity like this for the rest of our lives, a time in which our typical hectic lives have actually slowed down, he said.

At the end of all this, there will be those people that took advantage and improved themselves. In my opinion, this rare opportunity is the silver lining of 2020, he added.

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How to Eat Healthy and Lose Weight This Holiday Season - Healthline

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Dec 3rd, 2020 | Filed under How to Lose Weight Safely

How can you tell that your health is steadily improving and your weight loss journey is progressing? Here are some factors to indicate that youre moving in a good direction:

If youre losing weight because you changed your diet to include more proteins and fewer carbs and fat, you may notice that you feel full faster.

Thats because the amino acids in dietary protein send a satisfaction signal to your brain and that signal isnt sent by eating the same number of calories in fat or carbs.

Good news here for vegetarians and vegans: A 2013 study found that the satisfaction signal is stronger with vegetable proteins than with animal-derived proteins.

Losing weight can lead to an all-around improvement in your psychological well-being.

In a 2013 study, people who were trying to lose weight reported that they felt more vitality, more self-control, less depression, and less anxiety than they had felt before their weight loss.

If youre not feeling these emotional benefits yet, dont give up: Study participants didnt report these improvements at the 6-month mark. The big psychological changes showed up at the 12-month interviews.

Another important note: If youre losing weight as an unintentional side effect of trauma, illness, or a big life change such as a divorce or job loss, you might not be experiencing the same emotional upsurge.

You may notice that you dont have to jump to pull on your jeans, even before you see a big difference on the scale which can motivate you to keep doing what youre doing.

In one 2017 study, around 77 percent of women and 36 percent of men said theyre motivated to lose weight to improve the way their clothes fit their bodies.

It can take some time usually weeks or months to build strength and see muscle definition. How fast you see changes will depend on your body and the type of exercise youve incorporated into your plan.

One 2019 study found that young women built more muscle mass in their legs when they performed more repetitions of leg curls and presses with a lighter load than with fewer reps and a heavier load.

If you want to keep building muscle as you lose weight, experts recommend that you get enough (but not too much) protein and do resistance-type exercises.

A shrinking waist size is good news for your overall health. Researchers tracked 430 people in a 2-year weight management program and noted that a reduction in waist measurement was associated with improved outcomes in blood pressure, blood sugar, and cholesterol.

Other studies have drawn a direct link between your waist circumference and your risk of cardiovascular disease. Whether or not the scale says youre down, a looser waistband means better heart health.

Weight loss can help decrease pain, especially in weight-bearing areas of the body, like the lower legs and lower back.

In one 2017 study, people who lost at least 10 percent of their body weight noticed the greatest improvement in chronic pain around weight-bearing zones.

In another study, losing 20 percent of body weight dramatically improved knee pain and inflammation in people with arthritis.

Changing what you eat may affect your bowel movement patterns.

Eliminating meat and adding more leafy greens and vegetables to your diet can improve constipation, whereas adding more animal protein to your diet (as many paleo and keto diets do) can make some people more prone to constipation.

If youre concerned about the differences in your bowel movements, or if theyre interfering with your productivity, it may be a good idea to talk with a nutritionist or healthcare provider about tweaking your plan to improve your gut health.

Being overweight can have a negative effect on your blood pressure, making you vulnerable to strokes and heart attacks.

One way to bring down your blood pressure is to lose weight with a healthier diet and more movement. If youre losing weight, youre reducing the strain on your heart and beginning to normalize your blood pressure.

Snoring has a complicated relationship with weight. Researchers have found that people (especially women) who have metabolic syndrome (a precursor to diabetes) have a tendency to snore.

In fact, snoring and sleep apnea may even cause weight gain. For that reason, weight loss is often one of the targeted therapies for people who snore and who have sleeping disorders.

Making healthy changes to your eating habits can lead to a better mood and more energy.

In a 2016 study, researchers found that a high glycemic load diet consisting of cookies, potatoes, crackers, cakes, and bagels, which tend to cause spikes in blood sugar, led to 38 percent more symptoms of depression and 26 percent more fatigue than a low glycemic load diet.

If your food choices are causing fewer peaks and valleys in your blood sugar, youre probably feeling some of the emotional and psychological benefits that come from weight loss.

A healthy body weight improves your overall health and well-being in many, many ways. If youve changed your diet and exercise habits with the goal of losing weight, theres more to measure than just the number on the scale.

Some of those indicators are external, like the fit of your clothes and the curve of new muscle. Other measures are internal: less pain, lower blood pressure, better sleep, and a deeper sense of well-being, to name a few.

If youre noticing these positive changes, keep going. If youre seeing negative side effects like fatigue or hair loss, it may be time to reevaluate your strategies. You may want to team up with a dietitian or a doctor to make sure youre progressing safely.

We live in a data-driven society where numbers are often haled as the best measure of success. It might be more motivational to appreciate the whole weight loss journey, however, instead of focusing so intently on the numerical mile-markers by the side of the road.

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10 Signs of Weight Loss to Look for - Healthline

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Dec 3rd, 2020 | Filed under How to Lose Weight Safely

Countless guides exist on how to lose weight, which makes it hard to figure out what approach is right for you. However, before you start trying to lose weight, it's important to consider whether or not you shouldlose weight and if so, how much is healthy.

Therefore, you should consult with your doctor before beginning any weight loss program, as they can help you decide if losing weight is right for you. They can also help you determine the safest way to lose weight based on your own unique health needs. While shedding pounds may help decrease your risk for heart disease and diabetes, losing too much weight can also come with its own set of health conditions such as fatigue, weak bones, and fertility problems.

Once you're in a healthy weight-loss plan, there's always the risk of not losing as much weight as you like. Adjusting your diet or activity level might be all you need to do to see results. But sometimes, your efforts can fall flat. Here are some common reasons why you may be struggling to lose weight:

To lose weight, you need to take in fewer calories than you burn. This is called a calorie deficit. If you're in a calorie surplus, your body stores those extra calories as fat.

To ensure you're consuming the right amount of calories, monitor your caloric intake, as well as physical activity. You can do this by keeping track of the calories you're eating and burning through fitness apps or in a food log. A large 2006 study found that those who planned meals and tracked calories successfully lost weight and maintained weight loss more than those who did not.

Alcohol is energy dense, meaning it contains a high amount of calories per volume, says Ariana Chao, CRNP, the medical director of the Center for Weight and Eating Disorders at the University of Pennsylvania's Perelman School of Medicine.

For reference, alcohol has about seven calories per gram, while a carbohydrate has four calories per gram. Alcohol can also reduce inhibitions about eating, making you more likely to choose high-calorie foods if you're drinking, Chao says.

A large 2018 study of overweight and obese people with type 2 diabetes found that people who drank heavily lost less weight over a four-year period than those who did not drink and decreasing alcohol consumption may improve weight management in people with diabetes.

Mixed drinks are especially high in calories due to the sugar-laden fruit juices and other ingredients often mixed in. For example, one pina colada can contain 526 calories. Therefore, if you're trying to lose weight, it's important to limit alcohol intake to stay within your calorie goals, Chao says.

Drinking water can help you lose weight by boosting your metabolism and suppressing your appetite, thus making you feel fuller.

A small 2007 study found that drinking 500 mL (two cups) of water increased energy expenditure by 24% in overweight or obese individuals. Additionally, a small 2015 study of obese people compared participants who drank two cups of water before meals with those who did not. It found those who drank water lost an average of almost three more pounds.

If you usually drink sugary beverages, replace them with water. This will not only keep you more hydrated, but you will also no longer be consuming those calories from sugar, Chao says.

Insufficient sleep can also make it difficult to lose weight, according to a small 2010 study of overweight adults. All participants ate a reduced-calorie diet, and those who slept 8.5 hours lost an average of two pounds more than those who slept 5.5 hours.

Also, a 2008 review found that sleep deprivation can harm metabolism the process your body uses to convert calories into energy. It found less sleep disrupts hormones that regulate appetite, possibly making people hungrier.

"If people are sleepy and fatigued, they're more likely to choose foods that are more energy dense," such as high-sugar or high-carbohydrate foods like ice cream and pizza, Chao says. And if people are awake late at night, "they might be more likely to reach for a snack or have something extra to eat," she says.

Stress makes it difficult to lose weight because it affects your metabolism. A 2011 study of obese adults found that people with lower stress levels lost more weight.

"Some of my work has shown that when people are stressed, they're more likely to choose energy-dense foods, compared to lower energy-dense foods, to help cope," Chao says. Also, if you're stressed, you may be less likely to find time to exercise or cook, instead, relying on fast food.

To reduce stress, try exercising. This will also help you burn more calories.

If you're sitting all day, you're not expending as much energy as you would if you were moving around, and "that in itself can contribute to not losing as much weight," Chao says.

There's a difference between being sedentary and being physically inactive. For example, if you sit all day for work, but also meet the recommended 150 minutes of weekly physical activity, you're still considered sedentary.

Obese people are more likely to be seated for 2.5 more hours per day than their normal-weight counterparts, according to a 2006 study. The study suggests spending 2.5 more hours separate from exercise standing and walking per day to help fight obesity. This could include holding work meetings or watching TV while standing.

If your weight loss has stalled for no apparent reason, you've hit a plateau. As you lose weight, your metabolism starts to decline, so you burn fewer calories than you did initially.

A small 2014 study found that people's failure to adhere to their reduced-calorie diet caused them to hit a weight loss plateau earlier. "What happens is it's harder and harder to maintain that low caloric intake an intake that is less than you're expending and the hunger mechanisms kick in stronger and stronger," Dale Schoeller, professor emeritus of nutritional sciences at the University of Wisconsin College of Agricultural and Life Sciences.

People often hit a weight loss plateau at around six to 12 months, Chao says. "Usually, what I recommend people start with is to self-monitor again, to track their food intake as well as their physical activity, and to track it pretty closely." That way, they can make modifications, she says.

To get past a plateau, you may need to increase your exercise. "We know that having higher amounts of exercise is really important for keeping weight off long term," Chao says.

If you need help losing weight, you can see a doctor or dietitian who specializes in weight loss. They can help you find a plan that works for you. "A lot of long-term weight loss is really about being able to adhere to something that they'll be able to stick with for their whole lifetime," Chao says.

Some underlying medical conditions can make weight loss more difficult, such as hypothyroidism when your thyroid isn't functioning properly. Certain medications, such as some steroids and antidepressants, can also make weight loss challenging, Chao says. Your doctor can treat these conditions or change medications.

Sometimes, you're taking the right steps to lose weight, but you might not realize how sleep or stress are preventing your progress. By paying attention to your daily activities what you're eating and drinking, how much you're moving, your feelings, and your sleep schedule you can get back on track for weight loss.

7 common reasons why you're not losing weight and tips to help you shed stubborn pounds - Insider - INSIDER

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Dec 3rd, 2020 | Filed under How to Lose Weight Safely

There's even more evidence that a keto diet could help patients with diabetes control their blood sugar.

In a review published November 30 in Nutrition and Diabetes, researchers from the First Hospital of Jilin University in China looked at 13 different studies of the keto diet as a treatment for type 2 diabetes. They found that the low-carb, high fat diet was effective at helping diabetics control their blood sugar levels and improve their sensitivity to insulin.

Researchers theorize that it works because eating carbohydrates raises blood sugar levels. Typically, the body produces a hormone called insulin to regulate blood sugar, but people with type 2 diabetes have become resistant to the effects of insulin.


"The most impactful thing on your blood glucose is the amount of carbs in your diet. The low-carb diet is effective because it lowers the insulin load," Cucuzzella previously told Insider. "Insulin is the master switch."

A lack of longer-term data on the keto diet has led some doctors and dietitians to express concerns about the high fat content of keto diets, particularly when it comes from saturated fats like red meat and dairy. That's because those fat sources may increase the level of unhealthy cholesterol in the body, upping the risk of heart disease.

Another obstacle for keto research is that the definition of the diet varies widely. In this analysis, the keto diet ranged from fewer than 15 grams of carbohydrates a day to as many as 30 to 50 grams of carbs, or as much as 10% to 14% of total daily calories.

This can make it tricky to determine which, if any, of these versions are best for health and which might have unintended negative effects. More research could help people find the diet that works for them.

A 'well-formulated' keto diet is one that focuses on whole-food sources of fats, retains nutrient-rich vegetables, and avoids processed food even if it's low-carb, according to Dr. Sarah Hallberg, medical director for Virta Health, a company that specialized in keto diets for type 2 diabetes.

The keto diet may help people with diabetes control their blood-sugar levels

A low-fat, high-carb vegan diet could speed up your metabolism and boost weight loss, a new study says

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The keto diet could help people with diabetes control blood sugar, lose weight, and improve insulin sensitivit - Business Insider India

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Dec 3rd, 2020 | Filed under How to Lose Weight Safely

Health plays a vital part in the life of an individual, as the success, work performance, and ways by which individuals spend their lives depend upon their physical and mental health. Losing weight so that individuals can achieve their goal for health is the first step towards healthy living.

Your mental and physical health are both contributing to your personality as well as your work efficiency, no matter which field you belong to. Your health affects your social activities, professional and personal life by keeping yourself fit and improving your quality of life.

Being under-weight or over-weight can be a hurdle in your life, especially your professional life. For example, if you want to join forces, whether air-forces, navy, or army, you need to have a healthy physical and mental condition for selection into the armed forces. Similarly, many other fields do have requirements of which health attributes are the priority.

ALSO READ:Making Diet Easy With Healthy Cheat Meals

You can improve your life by encouraging yourself to adopt a healthy lifestyle and eating habits. Also, try to understand the composition and amount of food you eat and the recommended quantity of each nutrient you must take daily. You can follow diet plans, do physical activity, and encourage yourself to improve your physical state as well as a mental health condition.

Apart from these, understand your body requirements as well as body physiology. Observing your bodys response to different activities and food items enables you to know your bodys relationship with food. Moreover, eat a balanced diet to maintain a healthy body weight. You can control your calorie intake to reduce your weight and reach your goal.

Cheat meals are meals that are not part of your diet plan, and these meals are rich in sugar, salt, or fats. As the risk of gaining weight is high if individuals consume such food items, so dieters avoid such foods whatever their diet plan is.

According to Taub Dix, cheat meals shall not be known as cheat meals, rather they must be known as exciting meals or feast meals. That is because the word cheat gives a negative feeling, the person who has a cheat meal feels guilty about it, but in reality, it is not a sin to eat once a week for a day the food items you love or have a craving for.

The risk of gaining weight becomes high when you are stressed over what you eat, sometimes you do stress-eating and feel anxious because of overeating, such feelings cause a bad influence on the body. As a result, not only do you develop stress or anxiety of over-eating but also feel tired of dieting, living, and becoming lazy to do other physical activities as you become sad for not being able to eat your favorite dishes.

Eating can make you feel energetic, but over-eating can increase your stress levels. Similarly, these changes in emotions cause an effect on body weight. Also, such feelings and habits produce a negative impact on your health. As a result, some people become weak, and others become obese. The overall mental and physical health of individuals suffers.

Bonnie Taub-Dix is a registered dietitian nutritionist and also the author ofRead It Before You Eat It Taking You From Label To Table.According to Taub-Dix, a few days of hearty portions of enjoying rich foods will not jeopardize your diet plan or weight loss strategy. But if you feel guilty, anxious, depressed due to over-eating or avoiding enjoyable foods, you are more likely to experience adverse effects on your health.

If you have a complicated relationship with food, you need to have healthy lifestyle habits that can help you to get back on track with diet and weight loss.

Cheat days are the feast days or celebrations days on which you can enjoy food that you love and are usually avoiding due to your strict diet. Here is the good news, now you can enjoy your favorite dishes, whether they are rich in sugar or salt or are deep-fried. However, what you need to do to eat and enjoy while maintaining weight is that you must control the portion of the dish that you want to eat out of your specific diet.

There are several ways to maintain weight as well as enjoy cheat meals that include accepting your desire for food and the amount of food you consume. Secondly, do not stress over over-eating as you have eaten it, there is nothing illegal in it, and you can only accept it. Moreover, eating a scoop of ice-cream or a chocolate bar will not endanger your health or the hard-work of eating.

Eat every nutrient in a balanced amount, whether its carbohydrates, fats, proteins, or vitamins, as excess and deficiency of any vital nutrient can be lethal for your health. The purpose of eating is to gain energy as well as feel happy about the food you eat.

Do any physical activity but do it daily. Moreover, if you have a cheat meal on a day, it is not compulsory to do heavy exercise on the same day to burn the additional calories. Yet you must do your regular physical activity. It can be walking, jogging, rope skipping, running, or swimming.

ALSO READ:Eat Food In Variety To Improve Your Health

While you are eating any dish out of your diet plan, try to make sure it is organic and nutritious, as the variety of food consumption is beneficial for health. It brings a change in your meal and taste, which in the long-run prevents you from getting bored from your diet.

Once you have a cheat meal, you shall try to get back on track, do not make cheat meals part of your daily routine. However, you can have these meals once a week or a month. Detoxifying drinks can help you lose weight, remove toxins from the body, and boost the immune system.

Eating the right amount at the right time containing the right nutrients is the success of health. Furthermore, exercise also contributes to maintaining muscles active and healthy. Once you achieve your goal for the weight, you can continue the healthy habits with cheat meals from time to time.

In the longer run, cheat meals do more good than bad as you can maintain weight and continue being healthy, fit, attractive, and young, with the right mind and healthy habits. The rule is to eat balanced nutrients and do exercise of and on, to stay mentally and physically fit as well as improve the quality of life you live.

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Now You Can Lose Weight With Cheat Meals, Here Is How? - Health Writeups

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Dec 3rd, 2020 | Filed under How to Lose Weight Safely

We're now in the merry month of Christmas! Now that many nations have eased their lockdown and quarantine protocols, many of us are surely excited to go out and be with our loved ones to celebrate the season.

Surely too, as we prepare to meet our family, friends and relatives, we want to make sure we look our very best. However, many of us have definitely gained weight for staying too much time at home doing nothing but cook and eat.

If you think you're too late to plan for your weight loss regimen, forget about feeling 'hopeless.' If you are really determined to see results this month, you still have time.

Just be sure you are making all the 'right healthy-eating' decisions, allotting time for exercise, and incorporating these easy tips into your everyday activities and routine.

(Photo : PxHere)An expert recommends, use 50 percent wine and 50 percent soda, and the wine for the holiday now has just 50 percent of the calories. The tip is that almost all white wines are great for spritzers.

By simply going out and getting your body exposed to brisk temperatures, you can let loose the forces of your inner fat-burning machinery of your body.

According to new research, Molecular Metabolism journal published last month, "cold ambient temperatures" encourages our body to naturally produce more Vitamin A, which contributes to our body as it converts white fat, or the bad fat into brown fat, the good and healthy one.

When this happens, the study specified, our body is burning more energy than storing as fat. And above all, we don't need to take vitamin A supplements to boost our metabolism.

So, starting today, go out when you're already feeling those chills, know that you are preparing your body to lose weight.

This is an easy way to cut down on alcohol consumption in this celebratory month. Pamper yourself with "holiday wine spritzers versus wine" during Christmas gatherings this year, recommended Cristie Besu, RN, CSN.

Besu also said, we use 50 percent wine and 50 percent soda, and the wine we drink during the holiday now has just 50 percent of the calories. The expert's tip is that almost all white wines are great for spritzers.

According to Richard Lipman, MD, when we skip any meal, our blood sugar drops throughout the day. He added that we "arrive at the next meal," not just feeling hungry but also with a low blood glucose level.

As a result, we have a low level of energy too, which means less physical activity and exercise. Making the wrong decisions like opting for a fast-food restaurant or eating large meals are results of hunger and having a low energy level.

Lipman also said, if we experience low blood sugar levels at lunch or late in the afternoon when we skip lunch, it frequently results in "overeating or loss of control."

According to Penn State University researchers, starting with a bowl of soup before eating a large meal singlehandedly helps cut our consumption of calories upwards by 20 percent.

However, soup does not mean all kinds as hearty and unhealthy soups fill up the stomach. The study authors explained, consuming a first course of soup low in calories, "in a variety of forms," can help in weight management.

Therefore, starting your next meal, fill your stomach with great soup first, and you are sure to eat less of the unhealthy foods in the succeeding courses.

Most dietitians know this, and they have long been recommending peanut butter to add to their patients' diet as it is a phenomenal hunger killer.

Purdue researchers from Purdue University and the Federal University of Vicosa in Brazil said their research findings published in The British Journal of Nutrition showed that eating peanut butter with breakfast can satiate us for "for upwards of 12 hours."

ALSO READ: 5 Natural Ways to Detox Your Body

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Dec 3rd, 2020 | Filed under How to Lose Weight Safely

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Cutting back on bread products may be part of a strategy to reduce calorie or carbohydrate intake to lose weight. Mayo Clinic explains that a low carbohydrate diet aims to make the body burn stored fat for energy, which leads to weight loss.

Refined carbohydrates (including white flour bread) are notorious for raising blood sugar levels through the roof, only to have them drop again. The Harvard School of Public Health notes that easily digestible carbohydrates that can contribute to weight gain, interfere with your weight loss plan, promote diabetes and heart disease.

Stop eating bread help your plan decrease of daily calorie count for weight loss. But it wont be of much use if you replace it with other unhealthy foods that are also high in calories.

Most people can lose weight by restricting calories and increasing physical activity.

An individually planned diet can help reduce 500 to 1000 kcal per day to achieve a weight loss of 2 to 4 pounds in 15 days and follow the weekly loss for six months, according to the National Institutes of Health.

The minimum total daily calorie intake recommended by the Dietary Guidelines is 1,600 for adult women and 2,000 for adult men.

According to the Mayo Clinic, low-carbohydrate diets, especially very low-carbohydrate diets, can lead to greater short-term weight loss than low-fat diets.

It depends on how much bread you are currently consuming, the type of bread, and what you will eat instead.

By saving from 500 to 750 calories per day you can to lose from 1 pound to 1 1/2 pounds per week; cutting 400 calories a day can lead you to lose 3 pounds in 4 weeksexplains dietitian Jill Corleone on LiveStrong.

Two slices from White bread they have 150 calories or more (depends on the brand). When you dont eat much bread, for example 1 or 2 slices, you may not lose much weight when you stop consuming it and if you do not make any other adjustments to your diet, such as reducing the consumption of other foods that provide a lot of empty calories (they are not nutritious).

If you currently eat 6 slices of white bread a day, when you stop eating it you will be reducing 450 calories a day.

If you love bread, this food can be part of your balanced diet if your consumption is moderate, you choose a healthy option and eliminate other sources of unhealthy carbohydrates such as white rice, soft drinks, potatoes, cakes and cookies.

A healthy bread is made with whole grains, like 100 percent whole wheat bread. Complex carbohydrates digest more slowly and have less effect on blood sugar than refined carbohydrates, and they also provide fiber. The fiber is a nutrient that helps you feeling full contributes to your intestinal health.

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Dec 3rd, 2020 | Filed under How to Lose Weight Safely

WOBURN, MA / ACCESSWIRE / December 2, 2020 / Losing weight and reaching your fitness goals is tough, even in the best circumstances.

Throw in a pandemic and a year marked by chaos, and losing weight can feel nearly impossible. However, according to Nico Dandini, fitness professional and coach at the renowned Mike Boyle Strength and Conditioning gym (MBSC), achieving your fitness goals is still completely possible.

Nico Dandini graduated from the University of Massachusetts Amherst in 2018 with a Bachelor's of Science degree in Kinesiology. He subsequently landed a job as a personal trainer at MBSC. Mike Boyle Strength and Conditioning has been recognized as a Top 10 Gym in the nation in multiple publications, including Men's Health and Women's Health Magazines. The gym is well known for both their functional training and sports performance training programs.

Over the last 2 years, Nico Dandini has trained athletes, teams, and individuals of all levels and equipped his clients with the tools, resources, and knowledge to reach their greatest fitness goals. When the pandemic altered the routines of gym-enthusiasts across the globe, MBSC pivoted, first offering exclusively online training programs, then outdoor only workouts, and eventually restricted indoor workouts. During this time, Nico improved his online coaching services through MBSC, and presently offers 1-1 (in-person and online) training and nutritional programs tailored to his client's goals, equipment access, and fitness level.

For many, the turbulence of 2020 has caused them to lapse into unhealthy eating habits and allow their training to fall to the wayside because getting to the gym was impossible.

However, Nico is clear, "With the right knowledge and mindset, it is entirely possible to achieve our greatest goals, even amid a pandemic."

Nico Dandini shares his top three tips to lose weight during unprecedented times.

1. Figure out why you want to get healthy or lose weight. It's very important to have a clear "why". Perhaps you want to live longer, so you can spend more time with your family. Or maybe you want to improve your quality of life.

According to Nico, "Weight loss doesn't necessarily mean getting shredded, oftentimes it just means feeling better and having more physical freedom."

Whatever your "why" is, write it down, and keep it in a spot where you'll see it everyday. That way, you are constantly reminded of your purpose to lose weight.

2. Formulate a nutrition plan. Nico's boss and mentor Mike Boyle once said, "You can't out train a bad diet." Therefore, if you want to lose weight, develop a nutrition plan that puts you in a calorie deficit. A calorie deficit is when you burn more calories than you consume. It's the foundation of weight loss, so it's important your nutrition plan checks that box.

There are two ways to achieve a calorie deficit. The first is by determining how many calories you can eat per day to get into a calorie deficit than counting calories throughout your day. Counting calories is great for individuals who enjoy numbers, percentages, and having clear goals to stay within. Nico recommends the free My Fitness Pal app which makes counting calories simple! If you want to know how many calories you need to eat per day to get into a calorie deficit, download Nico's eBook titled The Beginner's Guide to Fat Loss.

However, this method can be overwhelming or stressful for others who may prefer a more fluid approach to nutrition. For these folks, Nico shares the second strategy you can use to achieve a calorie deficit. Base each meal around a protein source, a serving of fruits/veggies, and at least 8oz of water. Regardless of the method you choose, remember to be realistic, and take baby steps.

"Sustainable methods lead to sustainable results," says Nico.

3. Create a consistent training routine. Get moving to burn calories. When you develop your training routine, Nico advises to start small.

"The biggest mistake I see people make is biting off more than they can chew and then burning out," he explains.

The best way to see results is through consistency, so it's important to use sustainable methods that allow you to be consistent.

"You don't have to workout 7 days a week to the point of exhaustion. Rather 2-3 quality workouts per week and 10-20min walks everyday will help you lose weight sustainably," Nico says.

Another way to stay consistent is to find an accountability partner or hire a coach who will push you towards your goals even on days you don't feel like it.

BONUS TIP: Be patient

You can't expect change within the first 2 weeks of making a change. Instead, stay on the path and be consistent, over time, you'll start to see change. Remember, health is a lifelong journey!

To learn more about Nico Dandini or inquiry about his training services at MBSC, visit

Contact Name: Nico DandiniBusiness Name: Mike Boyle Strength and ConditioningAddress: 29 Draper St, Woburn, MA 01801Website Link: Email

SOURCE: Mike Boyle Strength and Conditioning

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Dec 3rd, 2020 | Filed under How to Lose Weight Safely
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