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Which exercise burns belly fat? Its easy to understand why this is a frequent fitness query, with many people citing a firmer midsection as one of their main motivators to exercise.

There are a lot of myths surrounding the subject that are in dire need of debunking. First and foremost among them: the majority of scientific studies show it is not possible to spot reduce body fat from one targeted area (such as the belly) at a time.

However, you can lower your overall body fat percentage by increasing your activity levels and lowering your calorie (opens in new tab) consumption. We spoke to a physiotherapist and biochemist to find out the most efficient way to do this and to clear up some falsehoods about reducing belly fat.

No specific exercise, even those focused on muscles in the stomach, can be used to target belly fat. Physiotherapist Sammy Margo, of Deep Heat and Deep Freeze (opens in new tab), points to several studies to support this.

One study (opens in new tab) which targeted abdominal fat with exercise for 6 weeks showed no difference in belly fat. Another study (opens in new tab) in 40 overweight and obese women found that resistance training of the abdominals for 12 weeks had no effect on belly fat loss compared with dietary change alone.

A 12-week study (opens in new tab) in which 104 participants who completed a training programme exercising one arm only found that some overall fat loss did occur, but not on the arm being exercised. And several studies (opens in new tab) have confirmed that spot reduction is not effective for burning fat in specific areas of the body, including the arms and stomach.

Sammy Margo has been a chartered physiotherapist for 32 years and has built up her clinic over the past 28+ years. She trained as a chartered physiotherapist and did a Masters in Physiotherapy (MSc) at University College and Middlesex Hospital.She's also a qualified Pilates instructor and the author of The Good Sleep Guide.

The reason for this, and the fat loss process, is far from simple, as Margo explains.

The fat in body cells is in the form of triglycerides which are stored in body fat that can be used to supply energy, she says. Before they can be used for energy, triglycerides must be broken down into smaller molecules free fatty acids and glycerol - which enter the bloodstream. These smaller molecules are used to produce energy.

When you exercise, the triglycerides can come from any of the fat cells in the body, not only from the body area being exercised.

Margo does say there are a couple of smaller studies that go against the grain, supporting spot reduction of body fat. She says that further studies into the subject are needed to draw a more definitive conclusion.

Where you lose or gain fat will depend on contextual factors such as your genes, gender and age, as well as your stress-levels, hormone balance, genetics and lifestyle.

For example, a 2012 study published in the National Library of Medicine (opens in new tab) found that gluteo-femoral adipocytes of women are larger than in men. Or, in other words, women were found to hold more fat around their hips and thighs than men.

Women tend to build up fat in their hips and buttocks; men usually build up fat in their abdomen or belly, Margo says.

Obesity tends to run in families, suggesting that genes may play a role. Genes may also influence the amount of body fat you have and where in the body it is stored.

She also says age plays a role, as older adults tend to have more body fat.

Even if you use the best ab rollers (opens in new tab) or perform ab exercises like planks (opens in new tab), studies show you cannot spot reduce belly fat by performing exercises that target muscles in this area during exercise.

Instead, working your core muscles (opens in new tab) with abdominal exercises like sit-ups should be seen as a way to build a stronger, more functional body.

These exercises can improve core strength, posture and balance, Margo says. They can reduce back pain and improve flexibility. The jury is out on whether they can reduce belly fat, and indeed fat in all areas of the body.

If your goal is to lose belly fat, the best way to achieve this is to lower your overall body fat percentage. To do this, you must expend more calories (through exercise and everyday activities) than you consume in a day to achieve a calorie deficit (opens in new tab).

All exercise contributes to a calorie deficit, Margo says. Try high intensity interval training (HIIT) as it is time efficient. In a meta-analysis of 13 studies (opens in new tab), HIIT like most moderately intense training was found to improve body fat mass and waist circumference. Aerobic or cardio exercise (such as a session on the best treadmills (opens in new tab) or exercise bikes (opens in new tab)) also helps to reduce body fat. But HIIT (opens in new tab) takes up less time.

Weight training (opens in new tab), while more commonly associated with hypertrophy (opens in new tab) goals, is another strong option for those looking to lose weight. A 2021 Sports Medicine (opens in new tab) study on the subject found that resistance training reduces body fat percentage, body fat mass and visceral fat in healthy adults.

The key to losing fat long-term is finding a form of exercise you enjoy so that participation becomes habitual. The CDC (opens in new tab) suggests that people who lose weight gradually and steadily (about one to two pounds per week) are more successful at keeping weight off.

If you want to efficiently shed body fat, you'll need to take into account various factors such as your diet and daily activity levels (NEAT (opens in new tab)), as well as your time spent exercising.

Non-exercise activity thermogenesis (NEAT) describes the calories burned from all of the movement you do during the day that is not exercise, and it can make a difference in your weight loss, Margo says. Examples of NEAT are cooking, shopping, walking and gardening essentially day-to-day activities.

Alongside increasing your exercise levels and NEAT, the third key component to burning fat is finding an appropriate diet. You will need to create a calorie deficit by consuming fewer calories than you burn each day but (especially for those taking part in regular exercise) it is important this deficit is not so great that its unsustainable.

Margo has shared some tips on decreasing daily calorie intake. Increasing protein intake may reduce appetite and hence reduce calorie intake, Margo says. It may also help preserve muscle mass during weight loss.

...Make sure to get enough sleep (usually around 7 hours, although people differ in their sleep needs). Lack of sleep is linked with obesity in general and also lower fat loss on a low calorie diet.

Biochemist Tim Bond, a researcher from the Tea Advisory Panel, adds: Fill up on fiber as this has a prebiotic effect (increasing production of short chain fatty acids in the large intestine which communicate with hunger hormones and help to promote satiety.)

Also, emphasize whole grains rather than processed grains and focus on intake of fruit and vegetable and bean intake.

Tim Bond is a chemist, natural health expert and researcher across food, beverages including tea and herbal infusions, and natural health sectors for 28+ years. Tim has a national and international reputation, publishing peer review research papers across tea, herbal infusions and natural health and is a contributor to several books on the science and historical aspects of tea.In this role as a researcher, Tim covers all aspects of research and development for a diverse global base, including regulatory, health claims and sustainability issues. Tim also lectures at global food, beverage, and natural health events.

Another recommendation Bond proffered was to try and reduce your stress levels, as research shows stress increases adrenal gland hormones like cortisol which increase habit and increase central fat storage.

A 2007 study published in the Nature Clinical Practice Endocrinology & Metabolism (opens in new tab) found that diet is a more important factor than exercise levels when losing weight, but a two-pronged approach that combines diet with increased activity levels is more effective than either method used in isolation.

Both diet and exercise are important for weight loss, Margo says. For weight loss, it is necessary to create a calorie gap. That is, you must burn more calories than you consume. It is easier to create a calorie gap by eating less (eg. reducing your calorie intake by 500) than by exercising.

Exercise is important though. Strength training, for example, helps to preserve lean body mass (muscle) which can increase metabolic rate so you burn more calories even at rest.

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Aug 19th, 2022 | Filed under How to Lose Weight Safely

If like us, you're fed up with weight loss adverts, for skinny teas or diet plans, popping up on your Instagram feed, you can now make them disappear.

Diet adverts are harmful, not just to our bodies, but to our mental health too - and the social media giant has finally taken steps to help us hide them on our feed.

The new setting came after campaigning from body-positive influencer Katie Bundenberg - who launched a change.org petition last year - urging Instagram to let us filter out these harmful adverts.

She argued that the setting already existed for 'other potentially triggering topics, such as alcohol and parenting, and should be extended to weight loss.'

She went on to say that the setting would 'make Instagram a safer, and therefore a more inclusive, place for those with a history of disordered eating and/or body image issues.'

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Actress Jamelia Jamil, who has admitted to suffering from anorexia, has also been behind the campaign, alongside her 'I Weigh,' Instagram account - which aims to shine a light on body positivity.

In the past, Jameela Jamil also revealed that her parent's' fat-phobic' attitude was 'not helpful' when she was dealing with anorexia in her teens.

'Jutting hip bones were seen as a sign of peak brilliance both at home and at school,' the Good Place star said in an interview with The Sunday Times Magazine. 'It didn't matter that I did well academically or was a good swimmer. All I thought was important about me was that my jeans hung off my hip bones.'

Katie, who posted about the change on her Instagram page also said, 'Its no secret that the aim of a weight loss ad is to make you feel inadequate in your body so that you are persuaded to pay the company large amounts of money to help you lose weight. To some, these ads may be harmless and they can scroll on but for some these ads are triggering and dangerous.'

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Ready to never see an advert for a skinny tea or a fad diet ever again? Here's how to change your filters:

Click the 'settings' tab on your Instagram profile page, then scroll down to the feature labelled 'ads', then click on 'ad topics'. In the search bar type in 'weight loss' or 'body weight control', then click 'see list'.

This will then remove any ads around fad diets or weight loss appearing on your feed. Happy healthy scrolling!

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Bored of weight loss adverts? You can now block them from your Instagram feed - Women's Health UK

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Aug 19th, 2022 | Filed under How to Lose Weight Safely

When it comes to the brown rice versus white rice debate, brown rice usually gets the win as the healthier grain. Brown rice is a grain full of helpful nutrients, vitamins, and minerals. Not only that, but this grain can also help aid in weight loss management by keeping you more full during meals thanks to its fiber. With benefits like this, it seems like it's a good choice to start incorporating brown rice into your diet.

Although brown rice has some great benefits, continuously eating it plain sounds like a boring and tiring way to do so. Although the grain may taste good on its own, you can still mix it up into delicious and healthy recipes. Now, you'll enjoy a satisfying meal in many different ways, with the benefit of helping to lose weight. If you're not a chef in the kitchen and don't know what to make, we've got you covered. We spoke with The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, authors of The Nutrition Twins' Veggie Cure, to give you some healthy and tasty brown rice recipes for weight loss to incorporate into your weekly meals.

"If you feel like you can't lose weight eating carbs, this recipe is for you," says The Nutrition Twins.

This faux fried rice has less than half of the calories of many other fried rice dishes, coming in at only 126 calories per cup (versus the nearly 300-plus calories per cup in most fried rice dishes).

"This lightened-up carb is the perfect side to team up with your protein and veggies, or even to serve as a bed for them," says The Nutrition Twins. "It's packed with extra blood sugar-stabilizing fiber from the brown rice and veggies, (and even includes some protein). This will help prevent a quick rush of insulin that shuts down fat burning, and that makes many carb options the villain."

Furthermore, nutrient-loaded ingredients like ginger, kale, asparagus, and broccoli are packed into this recipe. Because of this, the Nutrition Twins suggest you'll get fewer calories per bite.

These ingredients "thin out" the calories and add potent antioxidants that boost immunity and fight inflammation, which, according to The Nutrition Twins, is a big deal.

"Chronic inflammation is linked to weight gain as well as more difficulty losing weight," they say.

Get the recipe from The Nutrition Twins

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This southern dish is good for the souland for weight loss!

This jambalaya is packed with two lean sources of filling protein: chicken breast and shrimp. It's also stuffed with fiber-rich, low-calorie vegetables like celery, peppers, tomatoes, and onions. Then you've got the satisfying whole grain brown rice, making for a jam-packed, nutrient-dense meal.

"This protein and veggie-packed Jambalaya has all the makings for a healthy, satisfying weight loss meal," says The Nutrition Twins. "To really step it up a notch, only use half or a quarter of the sausage," The Nutrition Twins suggest.

And although this particular recipe calls for white rice, The Nutrition Twins say be sure to use brown rice instead, since it's a "wholesome whole grain" with nutrients and fiber that research shows have beneficial effects on both abdominal fat and metabolic factors like insulin resistance and cholesterol. Meanwhile, fiber and many nutrients have been stripped out of the white rice.

Get our recipe for A Spicy, Flavorful, Crock-Pot Jambalaya

"This healthy and delicious Chinese take-out-inspired meal has all the flavor of a restaurant meal, but unlike most Chinese take-out, it takes it easy on the waistline," says The Nutrition Twins.

This dish slashes the calories by more than half. The calories for a serving are about 300 calories, while most take-out dishes had about 600 calories or more.

Furthermore, making this recipe is super easy, meaning it can become your go-to, busy weeknight dinner.

"With the satisfying combination of protein and fiber (17 grams and 6 grams, respectively), that stabilizes blood sugar, you'll skirt energy dips and the subsequent sugar cravings and overeating," says The Nutrition Twins. "Like all cruciferous vegetables, broccoli contains sulforaphane, which research shows can help lead to weight loss, decreased food intake, and improved blood sugar levels."

Also, according to The Nutrition Twins, garlic's organic compound, diallyl disulfide, helps to fight the chronic inflammation in the body that makes it harder to lose weight and easier to gain weight.

Get the recipe from The Nutrition Twins

This other fried rice recipe is great for portion control. Muffin cups portion out the fried rice. Because of this, The Nutrition Twins suggest it will automatically keep the calories low.

Moreso, according to The Nutrition Twins, the eggs in the dish are a great source of choline.

"Researchers have found that choline shuts off the genes that are responsible for visceral fat gain," says The Nutrition Twins. "Research has also found that including eggs at meals is more satisfying than carbohydrate-based meals alone and can reduce subsequent meal intake."

If you don't feel like eating them for dinner, enjoy them any time of day. And yes, that means breakfast too!

Get our recipe for Quick and Healthy Fried Rice Cups

If you want a super-fast and easy weeknight dinner that's also packed with flavor, look no further.6254a4d1642c605c54bf1cab17d50f1e

"Even if you're tired, skip the calorie-laden take-out meal, since you can whip this up in the time it will take to deliver your meal," says The Nutrition Twins. "Simply toss everything in a sheet pan and in less than 15 minutes, a healthy, low-calorie, satisfying dinner is served!"

In research published in the Journal of Obesity & Metabolic Syndrome, protein-rich foods, such as salmon, have been shown to help increase satiety and reduce food intake.

"Salmon also provides omega-3 fats, which are known for helping to lower chronic inflammation that's associated with weight gain and obesity," say The Nutrition Twins.

Get the recipe from The Nutrition Twins

When it comes to using brown rice instead of white rice in these recipes, you'll be taking advantage of all the weight loss opportunities that brown rice may provide. And, thanks to the addition of this grain, these recipes are not only even more nutritious but are also delicious. They're even easy enough to turn into a quick mid-week dinner. If you have more time, they're recipes you can craft and perfect (we're looking at you, jambalaya!)

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Aug 19th, 2022 | Filed under How to Lose Weight Safely

People drink all types of beer for plenty of reasonsfun, socialization, to cool offbut rarely, if ever, is it ever consumed for weight loss purposes. Alcohol, especially something as heavy and dense as beer, seems like it would be the opposite of what you should drink if you want to lose weight. Most alcoholic drinks are also very calorie-dense and contain sugar, two other reasons why they're not the best dietary options for anyone looking to lose weight.

"Alcohol contains 7 calories per gram, which makes it almost as calorie-dense as pure fat," says Trista Best, MPH, RD, LD a registered dietitian at Balance One Supplements. "The most commonly consumed beers on the market are made with low-quality ingredients and brewing methods that do not consider the amount of carbohydrates, calories, or added sugars the product contains," Best says.

But Best says that's a different case when it comes to Bud Light NEXT, a carb-free and wheat-free beer that she touts as being the best low-carb beer for any avid beer lovers who are looking to lose weight, but don't want to stay away from their favorite beverage.

"Bud Light's new beer, Bud Light NEXT, may be one of the healthiest options for those that want to enjoy beer while also losing weight," Best says. "This beer is just 80 calories and zero carbs."

The reason that the beer is able to stay low on calories all boils down to a science; according to Best, the brand has perfected "their enzymatic activity in the brewing process." The enzymes, or proteins that cause chemical reactions, found in Bud Light NEXT have been able to break down the carbohydrates in the beer, a process that would normally take place in the body after drinking.6254a4d1642c605c54bf1cab17d50f1e

"With low-carb beer, only fat, protein, and alcohol are being counted towards the calorie content," Best says. "Most beer does not contain fat or protein, leaving just alcohol and minimal carbs to account for the calories it contains. Because of this, fewer excess calories are being stored as fat."

According to Best, the beer isn't just free of carbs, but there's also no wheat in it, which is rare among beers, although it helps Bud Light NEXT to remain carb-free.

"Very few beers are carb-free, but Bud Light achieved this while also being wheat-free," Best says. "Bud Light NEXT is made without wheat using just barley, hops, water, and rice."

RELATED: The #1 Best Beer To Drink if You're Watching Your Carb Intake

As most beer is typically made with wheat, Bud Light NEXT is one of the few beer brands that's possible to drink for anyone with a wheat allergy, in addition to being the best low-carb beer for weight loss.

"While this isn't ideal for those with a gluten allergy or intolerance, it is great news for those with a wheat allergy," Best says.

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Even though Bud Light NEXT is one of the rare beers made without wheat, it's still considered beer, as it's made with a grain like barley instead of wheat.

"Rather than using wheat, one of the highest carb ingredients, low-carb beer is commonly made with rice," Best says. "Beer is made with grains, though most are made with wheat. However, rice, barley, hops, and yeast are often used for a lower carb and at times gluten-free option."

Of course, you can't expect to lose any weight from simply sitting back and cracking open a Bud Light NEXT, it has to be accompanied with a healthy diet and regular exercise for any results to occur.

Erin Yarnall

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The #1 Best Low-Carb Beer for Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That

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Aug 19th, 2022 | Filed under How to Lose Weight Safely

When trying to reach your muscle-building or weight-loss goals, you want to make sure that you're eating sufficient levels of protein. Getting enough protein when you work out can support your body's recovery while a sufficient amount of the macronutrient also promotes satiety, helping you feel fuller longer. While you may immediately think of meat or powder when you read the word "protein," there are so many other sources of high-quality protein, such as dairy products.

Dairy products, like cheese, are great sources of protein that also provide other essential nutrients like calcium and vitamin B12. But if you're looking to get the most protein bang for your buck when you're shopping for cheese, according to Lisa Moskovitz, RD, CDN, CEO of NY Nutrition Group, and member of our Medical Expert Board, the #1 best cheese for protein is cottage cheese.

"Cheese is not just incredibly satisfying and goes well with almost anything, it's also quite nutritious," says Moskovits. "While most types of cheeses provide a great source of protein, along with other valuable nutrients like calcium, B-vitamins, selenium, and iodine, some have more protein to offer than others. Cottage cheese is one of the best sources of protein per serving compared to its counterparts."

RELATED:The #1 Best Cheese for Preventing Osteoporosis, New Study Suggests

Moskowitz continues to state that cottage cheese has about 12 grams of protein per half-cup serving. This means that enjoying about one cup of low-fat, 2% cottage cheese will deliver about 24 grams of protein.

The Dietary Reference Intake (DRI) for protein is 50 grams per day if you're eating a 2,000-calorie diet. If you're following this recommendation, then one cup of cottage cheese boasts nearly half of your DRI for protein!

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Along with being a fantastic source of protein, cottage cheese has some other benefits, including promoting weight loss. Protein has been linked to helping people lose weight because it can help satisfy hunger, balance hormones, lose fat, and burn more protein calories.

Furthermore, in research published in the Nutrients journal, consuming more protein and dairy products helped overweight and obese premenopausal women with fat loss and lean muscle gain. Cottage cheese is the perfect dairy and protein combination.

When it comes to the texture of cottage cheese, it may be a little funky to some. The good news is that the cheese is so versatile that you can add it to anything of your liking. Along with these clever ways to eat cottage cheese, Moskovitz has a few more ideas.6254a4d1642c605c54bf1cab17d50f1e

"The best part is how easy and convenient cottage cheese is to prepare and consume," says Moskovitz. "It can be enjoyed at breakfast with fresh fruit or spread on sliced bread with some sweet or savory toppings. Cottage cheese can also be incorporated into baked goods and layered in sandwiches."

Kayla Garritano

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This Is the #1 Best Cheese for Protein Eat This Not That - Eat This, Not That

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Aug 19th, 2022 | Filed under How to Lose Weight Safely

BATON ROUGE, La. (BRPROUD) According to the Louisiana Department of Health (LDH), nearly one out of four adults in Louisiana is considered obese.

In East Baton Rouge (EBR) Parish, community leaders such as Mayor-President Sharon Weston Broome continue to encourage locals to stay physically active and eat healthy foods.

Broome and her team have been the driving force behind numerous events sponsored by her HealthyBR initiative.

HealthyBR was created to give all of EBRs citizens access to medical care, nutritious food, as well as information and activities that promote exercise and healthy eating.

These kinds of initiatives also help the many EBR residents who struggle to maintain a healthy weight.

In some cases, a person will try a series of diets and feel healthier for a time. But after losing interest in the diet or finding that its too difficult to maintain long-term, they fall back into patterns that make them feel sluggish and contribute to poor health.

According to research in the National Library of Medicine and National Center for Biotechnology Information, stress may play a significant role in unhealthy eating habits and weight gain.

The research indicates that when a person experiences undue stress, their body produces high levels of a stress hormone called cortisol.

And cortisol has a tendency to trigger our desire for comfort food, which causes white adipose tissue to redistribute to the abdominal region, which may ultimately lead to abdominal obesity.

An article in Very Well Mind adds that when cortisol kicks into high gear, sugar cravings set in. The article describes the process this way, The downside to consuming so much sugar is that your body tends to store sugar, especially after stressful situations. This energy is stored mainly in the form of abdominal fat, which can be particularly hard to shed. And so the vicious cycle starts: get stressed, release cortisol, gain weight, crave more sugar, eat more sugar, gain more weight.

The article also points out that even if a person isnt eating foods that are high in fat and sugar, cortisol slows the metabolism, which makes it difficult to lose weight.

Eat This, Not That! highlights a study published in the journal Obesity, saying, among a group of 2,500 middle-aged men and women, those who experienced chronic stress were significantly more likely to be overweight or obese than their low-stress counterparts.

So, how can a person reduce their stress level and implement healthier eating habits?

Experts suggest a few techniques that may help, such as:

Exercising boosts endorphin levels, which helps to reduce stress and increase feelings of well-being.

Replace sweet treats with a cup of tea. According to Eat This, Not That!, The results of a Japanese study suggest that, among a group of 2,774 adults, those who regularly consumed tea had less stress than those who opted for other beverages.

When stress triggers hunger cravings, instead of grabbing a bag of chips, experts suggest reaching for a pack of almonds, walnuts, or cashews. Other healthy proteins like salmon or turkey are also great options.

Very Well Mind says, Its easy to confuse thirst for hunger. But confusing these two cravings can lead you to eat more calories than your body needs, prompting weight gain. Its much easier to identify hunger after youve eliminated any mild dehydration. If its only been a couple of hours since youve eaten and you feel hungry, try drinking some water first. If you still feel hungry, then grab a snack.

By making just a few tweaks to daily habits, it is possible to reduce stress and make healthy choices.

Of course, should stress become overwhelming, this may be an indication that its time to talk things out with a licensed therapist.

Click the button below to visit the Louisiana Professional Counselors Board of Examiners to access a list of counselors in Baton Rouge.

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Stress and weight gain, is there really a link? - BRProud.com

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Aug 19th, 2022 | Filed under How to Lose Weight Safely

A regular 12-ounce bottle of Mountain Dew soda contains 46 grams of added sugar (almost 4 tablespoons), while a diet soda contains zero grams of sugar and zero calories. So, it seems obvious that the diet Dew is the healthier choice0 calories and sugar grams versus 46 sugar grams and 170 calories? It's lemons versus limes.

But when you ask the question "what happens to my body when I drink that diet soda," the answer isn't so straightforward. So, let's pick through the pros and cons.

Drinking diet soda instead of regular versions is linked to a reduction in body weight, body mass index, and percentage of body fat, especially among the obese, according to data published in JAMA Network Open. Another study in the journal Obesity found that people who drank 24 ounces of diet soda daily for a year maintained a weight loss of up to 16 pounds.6254a4d1642c605c54bf1cab17d50f1e

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A systematic review and meta-analysis in 2017 linked both sugar-sweetened and artificially sweetened beverages to weight gain. Other data suggest that non-nutritive sweeteners may stimulate appetite, leading to weight gain over time. "But much of the data is observational in nature," says Eatthis.com medical board member and registered dietitian nutritionist Lauren Manaker, MS, RDN, LDN. "Therefore, more studies are needed before we make a definitive connection."

"Artificial sweeteners are digested differently than natural sugar," explains Justine Rosado, RDN, a registered dietitian nutritionist and certified diabetes care and education specialist with The Nutrition Queens. "What determines their metabolic fate is their complex composition, with some completely bypassing the typical absorption and digestion phases that calorie-containing foods undergo."

The bottom line is that the research is inconclusive. "Most studies show that artificial sweeteners have varying impacts on weight control, though in large part they do not cause individuals to lose or gain weight," Rosado says.

RELATED: What Added Sugar Does to Your Cholesterol

Artificial sweeteners like aspartame (Equal), Saccharin (Sweet'N Lo), and Sucralose (Splenda) take some getting used to. Some nonnutritive sweeteners can be 180 to 13,000 times sweeter than sugar and may change taste preferences over time, according to research in The Permanente Journal.

"Unlike drinking regular soda that is loaded with added sugars, diet soda consumption shouldn't cause a blood sugar spike," says Manaker. People who have diabetes but like soda may find diet soda to be a good option. "Used in appropriate amounts, diet sodas are a safe way to enjoy a sweet-tasting beverage while keeping blood sugars stable," says Rosado.

RELATED:5 Worst Foods To Eat for High Blood Sugar

"Soft drink consumption, regardless of whether it is diet or sugar-sweetened, may have adverse effects on bone mineral density," says Manaker, author of The First Time Mom's Pregnancy Cookbook. "But the studies show mixed results; dark sodas, in particular, seem to pose the most risk." Excessive intake of phosphoric acid in sodas creates imbalances in mineral ratios that are linked to osteoporosis and fractures, according to a 2020 report in Nutrients.

"Many diet sodas contain caffeine, which can give people a boost when they are feeling sluggish," says Manaker. "Unfortunately, if you drink these caffeinated sodas late in the day, you may have trouble sleeping thanks to the stimulation."

Jeff Csatari

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What Happens to Your Body When You Drink Diet Soda Eat This Not That - Eat This, Not That

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Aug 19th, 2022 | Filed under How to Lose Weight Safely

It's predicted that 2022 will see the most number of weddings since 1984 with some 2.5 million couples tying the knot. That's a lot of people potentially trying to shed weight before their big day.

The good news is that even with a limited timeline until you walk down the aisle, it's still possible to lose weight fast and safely. "Typically weight loss is losing one-to-two pounds a week. Working on weight loss efforts for a month and a half you could lose up to 12 pounds," says Jeanette Kimszal, RDN, NLC, Root Nutrition & Education. "Weight loss does not have to be hard when you focus on your goals."

Nicole Swingle, RD, echoes this sentiment, saying, "While you may be stressed out about your wedding coming up and losing weight in time, it is possible to lose weight even when you're a month out from your big day."

For more, check out these five simple tips to drop 10 pounds or more before you say "I do."

Time to eat the rainbow, friends. One strategy "to lose weight when you have a time crunch is to increase your vegetable consumption to help you have more dietary fiber, which will help keep you fuller for longer and positively impact your gut health," says Swingle. "When you feel fuller, you are less likely to eat."

Kimszal agrees. "Adding at least one serving of vegetables to each meal will help to increase your fiber and nutrient intake," she says, highlighting that this can help with weight loss.

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Swingle shares that one simple way to lose weight before your wedding day is to stop eating out at restaurants those last 30 days leading up to your nuptials. "This is extremely effective for weight loss, as eating out adds a tremendous amount of calories and sodium without you realizing it," she says. "By reducing how often you eat out, you are reducing the amount of salt retention and calories to help remain in a calorie deficit and help the scale tip back down."6254a4d1642c605c54bf1cab17d50f1e

"One way to lose weight is by looking at your diet and seeing how much protein you are taking in," says Kimszal, noting that you should aim to have lean protein at each meal.

As we've previously reported, to stay fit or lose weight, men who work out for 45 minutes three to five days a week need about 0.45 gram per pound, and women with the same activity level need 0.35 gram per pound. Read more on how much protein you need in your weight loss diet plan here.

Not only is it incredibly bad for your health, but it wreaks havoc on your waistline, too. "Cutting out soda and other sweetened beverages can help you lose weight," says Kimszal.

Along with regular soda, ditch diet soda, too. "Many people turn to diet sodas for weight loss, but they can have the opposite effect," says board-certified obesity expert Sylvia Gonsahn-Bollie, MD, the lead physician at Embrace You Weight & Wellness in a 2021 story for Eat This, Not That!

"Lastly, assessing your hunger on a scale of 1-10 before you eat can help you to lose weight because it forces you to stop and ponder if your body is truly hungry or if you are bored and want food," advises Swingle. "This facilitates weight loss by reducing the amount and how often you eat." While you nosh, chew slowly, observe your inner experience, and follow more of these smart habits to promote mind-body connection.

Remember, perspective is key. "Don't let weight loss be your end goal. Focus on how you feel. Do you feel you are more energetic when you get up? That is what is most important," says Kimszal. And on your wedding day, feeling energized and excited is far more important than if you squeeze into a smaller suit size or were able to get another inch tailored off the waist of your wedding dress.

Perri O. Blumberg

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Start by deducting calories from your daily total to lose weight. Don't adhere to a very restrictive, low-calorie diet. The body will simply store calories, which will lead to weight growth. Instead, you should strike a balance between the number of calories you consume and the number of calories you expend each day.

Eliminating all the meals you don't need is one simple strategy to reduce your calorie intake. All of these foods like cookies, cake, sodas, and candy contain empty calories. Without offering you any nourishment, they'll cause you to acquire weight.

Eat a bowl of fresh fruit topped with calorie-free sweetener in place of dessert. Use sparkling water and lemon in place of soda. Replace white bread and crackers which are prepared with processed white flour with whole-grain alternatives.

Eating more meals that are high in energy is a further strategy to cut calories. Per bite, these foods have fewer calories. They'll increase your feeling of fullness and help you maintain weight.

Fruits and vegetables, which are low in calories and high in nutrition, should make up the majority of your meal. Include a lean protein source, such as tofu, fish, or fowl. Do not eliminate carbohydrates from your diet. Instead include moderate amounts of complex carbs and keep away simple carbohydrates.

One of the fundamental strategies you can use as a thyroid patient to lose weight is getting a sufficient amount of fibre. It might come through supplemental forms, high-fibre diets, or from both. Since hypothyroidism can cause sluggish digestion, dietary fibre helps regulate the absorption of other nutrients. Constipation and firm stools, which are frequent complaints of hypothyroidism sufferers, may also be alleviated by consuming a high-fibre diet.

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Good mental health can improve your physical health

How are weight loss & mental health linked?

Many assume that losing weight is about pushing your physical limits. However, that is only partially correct. Like every monumental step, our state of mind plays an integral part in directing our actions.

Trying to lose weight requires mental strength and willpower. You have to mentally push yourself to work out and to stray clear of unhealthy foods and habits. There are various ways in which our mental health influences our physical health and weight loss journey.

How does mental health affect our weight?

As discussed above, mental health has a crucial influence on our physical health and weight loss journey. Here are various ways in which our mental health affects our physical health:

1. Depend on each other

Our mental health and physical health go hand-in-hand. Poor mental health can worsen your physical health. In order to achieve healthy physical health, you must work on improving your mental health.

2. Hormone levels

Poor mental health can alter our hormone levels. Alterations in our hormone levels can affect our weight. Poor mental health can lead to the development of mood disorders such as stress, depression, anxiety, etc. These conditions cause hormonal imbalances, making it harder for you to manage your physical health.

3. Energy levels

The change in hormone levels also affects our energy levels. Lack of energy is one of the most common symptoms of mood disorders. Energy levels may also be lowered due to a lack of motivation. This lack of energy can affect your weight poorly.

4. Food disorders

Poor mental health may result in food disorders. Food disorders can result in affecting your relationship with food. Various food disorders have various effects on our bodies and mental health. While some might trigger binge eating, some can cause a lack of appetite.

How to use mental health to our advantage when trying to lose weight?

1. Improve self-body image

The first towards improving the relationship between our mental health and weight loss journey is bettering our relationship with self-image. You must try positive affirmations and communicate a better relationship with your current self.

2. Skip the all-or-nothing mindset

Many people often struggle with losing weight due to the all-or-nothing mindset. An all-or-nothing is when you follow a strict routine and every time you make a slight unhealthy relapse, you completely give up on the healthy routine. Relapses and cheat days are part of a successful weight loss journey and should not stop you from continuing your weight loss journey.

3. Improve mood

This factor goes hand-in-hand. You need a good mood in order to follow your weight loss journey and you need to follow your weight loss journey in order to boost your mood. Staying positive is another way to stay motivated.

4. Improve your relationship with your routine

When we equate our improved routine to a diet' and workout routine', we practice these healthy habits as tasks. Tasks we might not want to perform. It is important to understand your healthy lifestyle is the goal. You need to improve your quality of life permanently to ensure a healthy weight loss journey and even life.

What's the takeaway?

In order to lose weight, you must understand the link and dependency our mental and physical health have on each other. Having a healthy relationship with yourself and building strong willpower can help you achieve your dream weight. Try the ways through which you can use your mental health to your advantage to successfully lose weight.

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

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