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It feels like everyone is singing the praises of oatmeal lately. It can do wonders for your body, can help you live longer, and overall tastes deliciousespecially when you make this peanut butter overnight oat recipe. But are all of the side effects of eating oatmeal actually positive? Are there negative side effects we should know about?

We turned to a few registered dietitians and doctors to learn the good, the bad, and the ugly when it comes to oatmeal. And no surprisethe side effects of eating oatmeal is mostly good. Here's what our experts had to say, and for more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

"Oatmeal is one of the healthiest breakfast choices you can make, namely because oats are a great source of fiber," says Brenda Braslow, MS, RD for MyNetDiary. "One cup of cooked old-fashioned oats offers 10 grams fiber and it's mainly soluble fiber, which is the type of fiber that has been shown to lower LDL (bad) cholesterol and blood sugar. Old-fashioned oatmeal helps keep your digestive system functioning well and fiber is also great for keeping you satisfied longer and can therefore help with weight management and loss."

What's the Difference Between Soluble and Insoluble Fiber? We Have the Answer.

"Oats also offer a decent amount of protein with just one cup of cooked old-fashioned oats containing approximately 10 grams of protein," says Braslow. "Protein, along with fiber, can keep you full longer. Oatmeal is a nutrient-dense food, offering other vitamins and minerals, such as iron, calcium, and magnesium."

Here are 7 Amazing Benefits of Eating Oatmeal.

"If you are new to oats, they may cause bloating so it's best to start with a small portion," says Lisa Young, PhD, RDN and author of Finally Full, Finally Slim.

"Whole grains such as wheat and oats contain high fiber, glucose, and starch," says Shannon Henry, RD for EZCare Clinic. "All of them are consumed by bacteria in the gut or large intestine which leads to gas and bloating in a few people. To lessen the side effects, start with a small quantity and increase gradually to the chosen amount. When you will start eating oat bran, the harmful outcomes from your body will probably disappear."

Here are 24 Ways to Get Rid of Bloating in Less Than 24 Hours.

"Finally, eating a jumbo serving of oatmeal can lead to weight gain," says Young. "And watch the toppingsa tablespoon or two of crushed walnuts or flaxseeds is great but too much butter or sugar isn't."

"People typically want their oatmeal to be sweeter so as not to eat a boring meal," says Dr. Gan Eng Cern. "They achieve this by adding sugar, chocolate chips, and other sweet food items which ultimately decreases oatmeal's overall nutritional value as these additions throw in extra calories, fat, sugar, carbs."

Here are 6 Oatmeal Mistakes Making You Fat.

"Oatmeal's fiber and nutrients have also been connected with weight loss. These characteristics keep the consumer feeling full which can prevent overeating on calories throughout the day," says Trista Best, MPH, RD, LD a registered dietitian at Balance One Supplements. "It is easy to add antioxidant-rich ingredients into your diet when you eat oatmeal regularly. Dried fruit, nuts and seeds, and nut butters are rich in micronutrients that support most health and wellness goals."

"Oatmeal is a whole grain that is high in fiber, especially soluble fiber," says Emily Danckers, MS, RD. "When you eat soluble fiber, your digestion is slowed down which can also increase feelings of fullness."

"Consistently eating a high fiber breakfast food like oatmeal, especially when pairing it with a protein and/or fat like some nuts, often keeps people full for hours," says Rachel Paul, PhD, RD, CDN. "They can then concentrate on their work and other items, before thinking about the next meal. Having a go-to, filling breakfast option like oatmeal creates consistency in one's life."

"By eating oatmeal every day, you can lower your total cholesterol level, reduce the 'bad' LDL cholesterol, and increase your 'good' HDL cholesterol levels," says Megan Byrd, RD. Byrd recommends even adding oatmeal into your treats, like her favored Oatmeal Protein Cookies recipe.

"Oatmeal's fiber content contributes to positive gastrointestinal health, including having regular bowel movements," says Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook. "It's important to increase your fluid intake as you increase your daily fiber intake."

"Eating oatmeal every day can also help control your blood sugar because it's so high in that fiber," says Byrd. "It helps to slow down the speed at which the carbohydrates in your diet reach your bloodstream, making your blood sugar levels more even during the day. Oatmeal really is a superfood, and one that definitely can be eaten every day!"

Did you know Controlling This Hormone May Help Lower Blood Sugar?

"Oats are an ingredient that has been in the heart-health spotlight for a while," says Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Cheerful Choices. "Research continues to show cholesterol-lowering effects from regularly consuming this fiber-rich food. More specifically, the soluble fiber in oatmeal may help reduce our LDL-cholesterol. Try mixing up your typical oats routine and soak them overnight with different flavor additions or combine them into easy energy bites."

Or try one of these50 Healthy Overnight Oats Recipes.

"Oats are popular grains loved for their nutritional and medicinal value," says Edie Reads, RD and chief editor at healthadvise.org. "Despite the normal fear for carbs, oatmeal is good for you. Unlike ordinary cereals, oats are not only filled with carbs and fiber but multiple vitamins and minerals, too."

"Colloidal oatmeal is also known to help with dirty and dry skin. It proceeds to further help with such skin conditions as eczema," says Reads.

Now that we've utterly convinced you how healthy it is to have oatmeal in your diet, here are11 Healthy Oatmeal Toppings That Help You Lose Weight.

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12 Side Effects of Eating Oatmeal, Say Dietitians | Eat This Not That - Eat This, Not That

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Dec 31st, 2020 | Filed under How to Lose Weight Safely

Im not sure why maybe pandemic fatigue, holiday indifference or just absentmindedness but the end of 2020 has sort of snuck up on me.

Make no mistake, Im as ready for this year to be done and in the rearview mirror as everyone else. I just hadnt put much thought into the fact that this is the final week of a rather forgettable year.

Maybe some of my year-end apathy can be attributed to the fact that as Ive gotten older, Ive lost my tolerance for making resolutions. Im not sure what specifically triggered the change, but Im of the opinion now that if I want to improve something in my life, why would I wait until the first of the year to do it? When I was younger and would ring in the new year with a pledge to be a better person in some way, I, like so many others, failed miserably to make it stick. Come to think of it, that might be the exact reason I stopped.

After all, nothing reeks of absolute failure quite like the resolution to lose weight only to somehow pack on the pounds during the first few months of the new year. I mean, who among us havent tried the Im going to hit the gym every day of the week resolution? I know I have, and I should have known that I would fail from the get-go. If going to the gym equalled driving past the gym on my way to somewhere else, then I did indeed accomplish my resolution.

I have also tried the Im going to read a book a month this year resolution. That, once again, was a complete failure, unless you count the times I looked at a book on my way to picking up the TV remote, tablet, cellphone or any number of electronic devices to keep myself entertained.

I just dont do resolutions.

That being said, maybe 2021 will be the year I think about fine-tuning certain aspects of my life.

I spent most of our Christmas break doing a lot of thinking. It was the first Christmas holiday without my father, who passed away in June. Truth be told, it was probably my first chance to really mourn the loss or rather allow myself to mourn the loss. I spent a lot of time remembering prior holidays and what they were like with him around. That emptiness, I believe, is something that I will probably live with for a while.

On the flip side, Christmas 2020 was my first as a grandparent. My grandson, Hudson, was born in November. So, the holiday afforded the chance to be optimistic about the future and to look forward to providing the same kind of special memories for my grandson that my father provided for his grandchildren.

My Christmas reflections reminded me that the value of my life really anyones life should be defined by the connections made with family and friends, and Im hoping I can use that as a guide for focusing on whats important in 2021.

No, Im not going to make any resolutions to save money or lose weight; instead, my focus will center on continuing to build meaningful and lasting relationships both personally and professionally and making sure friends and family all know what they mean to me. Life, as 2020 has certainly pointed out to all of us, is too short to take for granted.

Thats what Im shooting for in 2021, and I hope our readers and subscribers also find what makes them happy most in the new year.

Andrew Cutler is the publisher/editor of the East Oregonian.

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From the editor's desk: Focusing on what's important in 2021 - East Oregonian

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Dec 31st, 2020 | Filed under How to Lose Weight Safely

From Men's Health

Like most people trying to lose weight and get in shape, British entrepreneur and reality TV star Spencer Matthews was aware of what healthy eating looks like. But simply avoiding junk food and maintaining the requisite calorie deficit to hit 5 percent body fat are very different beasts.

The simplest way to do this is to hand things over to the professionals. In this case, they were the nutritionists and chefs at UK-based Mens Health Fuel. Throughout the transformation, Matthews took delivery of four meals from the Lean plan, three days a week. (If you happen to be stateside, here are 8 US-based services that will make your meal prep even easier.)

But to prove it can also be done with a little elbow grease in the kitchen, he was left to fend for himself for the rest of the weekrelying on the simple, healthful meals below to get him through. There was still room for clean G&Ts after work and weekend takeaways, too.

To reign in his portion control, Stafford cut him a dealhe could pile his plate as high as he liked, as long as it was a side plate. Really it all came down to discipline. In the run-up to the photoshoot Id finished three of my four Fuel boxes by 11 am, recounts Matthews with a grimace. I messaged my trainer Shaun Stafford to plead for an extra meal. His response was tough luck!, making room only for extra celery sticks, watermelon fingers or Diet Coke. It paid off though, and made the two burgers from Five Guys after the final photo all the more satisfying. Here's a look at the meal plan that helped him get there.

Oats, 50gOat milk, 100mlRaspberries, handfulBanana, 1/2Agave syrup, drizzlePlus1 medium egg, friedLightly-buttered seeded toast

MethodSoak the oats in the milk overnight then top with fresh fruit and syrup before eating. Fry the egg in butter on a medium heat and serve sunny-side up on toast. The eggs protein and oats fibre combine to stop you feeling hungry even on a calorie deficit.

Story continues

Lamb loin, 1Cauliflower, headChicken stock, cupButter, knobTenderstem broccoli, 100gLemon,

MethodSeason then seared the lamb loin in a pan before roasting at 350 degrees for 8 mins until medium rare. Cut and cook the cauliflower in a pan with the chicken stock for 10 mins then puree in a blender with a knob of butter. Sautee the broccoli in a frying pan for 5 mins then finish with a drizzle of lemon.

MethodOrder, open the door to the delivery man and then get stuck in. By cutting out his usual hummus and halloumi sides, Matthews saved calories without having to give-up takeaways for 10 weeks.

Clean Co. Gin, 50mlTonic water, 100mlIce, lotsLemon, wedgeMint, sprig

MethodPour the gin and tonic over ice, garnish and relax.

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Dec 31st, 2020 | Filed under How to Lose Weight Safely

When I tell other chefs how I make my pizza, the reaction I usually get is, "You're crazy!" And this in New York City, a town where chorizo ice cream is on the menu. It's true, my method takes a lot more time and costs a bit more, but I think it's worth it. The secret is the dough.

I make it the way it was made many years ago in Italy before the technique was abandoned in favor of cheaper, less labor-intensive ways. These days, people roll out of bed, go to 3 weeks of pizza training, and think they're a pizza baker. But it's not just the recipe. You have to understand the chemistry of baking.

I have a lot of passion for my job, and because I'm curious, I like to discover new techniques. It took me nearly three years to come up with my recipe for healthier pizza dough. It started when I met a man who worked at a famous Italian flour company in Italy. He told me there's another way to make pizza. In short, use a better quality of flour, and you'll get a better result.

So I started experimenting.

It was 2013. In Italy, flour is classified into four main types2, 1, 0, and 00according to the way it's produced and how finely it's milled. Type 2 is the coarsest, and type 00 the finest.

You may have heard of type 00 flour. It's the Italian type commonly used for fresh pasta and pizza dough, and chances are, you will find a bag in every corner grocery store and pizzeria. It's as common as red-checked tablecloths.

But it's also the most highly refined variety of flour and not necessarily the most nutritious. The milling process strips it of nearly all of its bran, as well as its vitamins and minerals. It's very similar to American white flour, which is so nutritionally deficient, the government requires it to be enriched with iron, vitamin B, and other things that were lost during the harsh refining process.

For many years, I used 00 flour because everyone else did. But then I started to learn more about nutrition, and I made a change that makes my pizza far more nourishing and something you can build a healthy diet around.

For the pizza at my restaurant Ribalta in New York City, I use type 1 stone-milled flour from an Italian maker called Le 5 Stagioni. Stone-ground flour, which is literally made by pulverizing the grain between two heavy stones, is more expensive to produce, and that's one reason why many restaurants don't use it. One 50-pound bag of 00 flour imported from Italy will run $27. A bag of the stone-ground will cost me $37.

The flour you'll be using is better for your body, but the biggest difference between my pizzathe pizza you will be eating on this dietand regular pizza is the raising time. Keep in mind that dough needs to be fermented for a long time in order for the yeast to go to work and the gluten to be adequately broken down.

I allow my dough to rise for at least 36 hours. That's a full day and a half. Generally, other pizzerias might let their dough rise for no more than 5 hours. It ends up heavy, like a rock in your stomach. No wonder you fall into a food coma after you eat a slice. My process costs a bit more. From a business perspective, it doesn't make the most sense, but my customers tell me over and over again that they can taste the difference. My pizza is lighter; it melts in your mouth. Customers claim that they could eat two of them at one sitting.

Your average corner pizza place doesn't do it my way because it takes training to learn to make pizza this special way, and getting your staff up to speed is expensive.

Fermenting your dough also requires spacelots of it. At Ribalta, I make dough three times a day and store up to 600 balls in a large walk-in refrigerator, where they can slowly ferment at 42F. Regular pizzerias are about volume and turnover. They're looking to sell a slice quickly and cheaply, sometimes for as low as 99 cents. They often don't have the time or the space to store large amounts of dough and let it rise. They frequently don't have the knowledge either, having been taught the quick and dirty way to make their product.

When you make the dough according to my recipe, there are some advantages, too. Uncover them, along with my dough recipe, below. And for more, check out Chef Pasquale Cozzolino's The Pizza Diet.

Despite its wholesome reputation, white flour is one of the most nutritionally deficient substances you can put into your body. Everything that was once healthy in the wheat kernel gets stripped away in the lengthy refining and bleaching process. It has virtually no fiber, and more than 100 vitamins are also removed. By using a better type of flour, you give your body more of the fiber and vitamins that are lost with white or 00 flour. Studies have shown that we absorb vitamins and minerals better from fermented bread than nonfermented.

The long fermentation process breaks down the bread's gluten, allowing our bodies to properly digest it. It might even be possible for those who are gluten intolerant to follow this diet.

That distended belly and uncomfortable feeling you get after eating some pizza may not be all in your head. Research suggests that when bread doesn't get fermented before you eat it, your body is forced to break it down in your belly, producing gas and bloating.

The particles in stone-ground flour are larger than those in flour made by the traditional industrial method. It's harder to digest, which is actually a good thing, as it's slower to absorb into our bloodstream and leads to a smaller spike in blood sugar.

Making dough right takes time. You don't want to have to do it daily. So the following recipe is designed to make enough for at least a week's worth. Keep the dough refrigerated until ready to use. Or double the recipes and freeze half for another week.

35 oz cold water1 tsp dry yeast3.65 lb Italian stone-ground flour3 Tbsp sea salt

Looking for more tips on exactly how you can eat pizza and still lose weight? The Pizza Diet has it all.

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Dec 31st, 2020 | Filed under How to Lose Weight Safely

Whether you prefer spreading it on toast, tossing it onto a salad, slicing it on an Instagram-worthy sandwich, or mashing it up into guacamole, there's no denying that avocado has become a bona fide culinary craze in recent years. And even though avocado does boast so-called "healthy" fats, it is possible to have too much of a good thing. So, what exactly happens when you eat too much avocado? Well, experts say that consistently overdoing it could potentially negate some of the benefits of eating too much avocado over the long term.

"The fat in avocado is primarily monounsaturated, which lowers 'bad' LDL cholesterol, and may increase 'good' HDL cholesterol, reducing the risk of heart disease," says Andres Ayesta, a registered dietitian and founder of Vive Nutrition. "It's also a powerhouse source of nutrients, with high levels of vitamin K, folate, potassium, and many B vitamins."

According to the National Institutes of Health, monounsaturated fats also contain vitamin E, which helps to support your vision as well as a healthy immune system. The American Heart Associationnotes that by lowering your LDL cholesterol, these fats can also reduce your risk of stroke.

Let's get one thing clear. Fat is not something to be fearedand in fact, is an essential substance that protects your organs, gives you energy, and helps your body better absorb certain vitamins. That said, Ayesta says one medium avocado contains 240 calories and 24 grams of fatwhich is pretty eye-opening when you consider that the daily recommended intake for fatis about 44 to 77 grams if you eat 2,000 calories a day.

With that in mind, you might want to reconsider your portionsbecause these are just some of the side effects you may experience by eating too much avocado. Here's what you should know, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

According to Ayesta, avocado can be a super easy food to overeat because it has a high energy density, meaning that it has a high number of calories in a very small portion.

"Since avocados are a great source of nutrients and healthy fats, there are definitely worse foods to overeat," he explains. "However, as with any food, eating avocados in excess will lead to weight gain. If eating large amounts of avocado in a day results in taking in more calories than an individual burns, the excess energy will be stored as fat. More than the recommended amounts of fats in a day does not add any additional nutritional benefit, even if these are considered 'good' fats."

Whether or not you gain weight will depend on just how frequently you're eating too much avocado, how much fat you're consuming from other foods, and your physical activity level, among other factors. The bottom line, though, is that if you're not burning off those extra calories from fat, your body is going to hang onto it. So, if you're aiming to maintain or lose weight, it may be wise to measure out a portion of avocado so you don't accidentally overload on it. Shena Jaramillo, MS, RD, advises sticking to about 2 ounce-servings, or about 1/4 to 1/3 of a cup.

Here's What Happens to Your Body When You Eat an Avocado.

Another issue with loading on the avocado? It can be almost too satiating. When too high of a percentage of your calorie intake comes from fat, you're probably neglecting other key nutrients.

"The fat content may displace other nutrients in the meal because you might not feel as hungry to complete your full meal," explains Jaramillo.

In other words, due to the high fat and fiber content in avocado, you may not want to eat other foodsmeaning you'll then miss out on the additional nutrients they have to offer.

"Variety is key," says Ayesta. "It's best to have a balance of protein, carbs, and fats at each meal to reach the acceptable ranges for each macronutrient and get all the micronutrients you need in a day."

Speaking of nutrients, This Is Why You Should Get Nutrients From Food, Not Supplements.

Just because you aren't allergic to avocados doesn't mean it won't cause an adverse reaction. Avocados contain small-chain carbohydrates called polyolsthat can have a laxative-like effect when consumed in large quantities. And if you have an avocado intolerance or sensitivity to these natural sugars, you may also experience bloating, gas, or an upset stomach up to 48 hours after eating it.

"Avocados are a significant source of fiber, with a single avocado providing about half of the daily recommended fiber intake," explains Jaramillo. "While fiber is incredibly important for health (and most Americans aren't getting enough), having too much at one meal can lead to bloating, abdominal pain, and constipation, especially if you're not used to a high fiber diet."

Overloading on fiber can be especially problematic for those with irritable bowel syndrome or other gastrointestinal disorders.

Although the majority of the fat in an avocado is the monounsaturated kind, this fruit does contain about 3.2 grams of saturated fat per 1-cup serving. That means that roughly 15% of the fat in avocados is saturated. This is worth noting given that consuming too much saturated fat can increase your risk of type 2 diabetes, heart disease, and high cholesterol.

"Saturated fat has been shown to increase inflammation in the arteries after a single meal and lead to heart disease over time," says Ayesta. "However, this isn't a big concern unless you're eating multiple avocados each day."

The bottom line is that the fat provided by avocados is significantly healthier than the kind you'll find in processed or fried foodsbut that doesn't mean you're off the hook in terms of minding your portion sizes.

"As with any food choice, it's important to look at avocado intake within the context of someone's overall diet," says Ayesta. "Although the FDA suggests a serving size of 1/3 of a medium avocado, this can't be used as a standard rule that applies to everyone. Someone who needs more calories in a day (based on greater body size, more lean muscle, more physical activity, etc.) will naturally require more fat in a day."

The Acceptable Macronutrient Distribution Range (AMDR) is a suggested percentage of an individual's daily calories that should come from carbohydrates, fats, and protein. According to Ayesta, that range is 20 to 35% for fat. For example, someone who eats 2,500 calories a day needs 56 to 97 grams of fat dailywhereas someone who only requires 1,600 calories a day should stick to 36 to 62 grams of fat daily. Ideally, though, you also want to be nourishing your body with other healthy fat sources as well in order to reap the widest range of benefits.

"I'd recommend 1/3 to 1/2 an avocado daily, to leave room for fat from other sources, such as nuts, fatty fish, and olive oil," says Ayesta.

And don't forget to space out your fat intake throughout the day, tooAyesta says this strategy can increase satiety and promote the absorption of fat-soluble vitamins A, D, E, and K.

Now that you know how much avocado is good to actually have on a daily basis, here are18 Things You Had No Idea You Could Do with Avocados.

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Dec 31st, 2020 | Filed under How to Lose Weight Safely

Excessive body fat can lead to chronic inflammation. The excess inflammation can make the pancreas release more insulin. Excess fat cells also make extra oestrogen. Extra hormones can trigger the body cells to divide more. These new cells can result in formation of tumours.

Being overweight can be bad for you for several reasons

Being overweight is bad for your for several reasons. It increases the risk of obesity, diabetes, thyroid issues, PCOD and several other health conditions related to hormonal imbalance. What's more shocking is that studies have found that obesity is responsible for 20% of cancer deaths in women and 14% in men. For every unit increase in body mass index (BMI), the death rate increased by 10%, the study found, reports ANI. It further reported that since 2014, 40% of cancers were linked to obesity.

Excessive body fat can lead to chronic inflammation. The excess inflammation can make the pancreas release more insulin. Excess fat cells also make extra oestrogen. Extra hormones can trigger the body cells to divide more. These new cells can result in formation of tumours.

Also read:Good Night's Sleep: Obesity, Blood Pressure And Cardiovascular Diseases And Other Risks Of Being Sleep Deprived

The good news, however, is that the increased risk caused by obesity can be reduced and managed by treating obesity, the root cause of it.

It is important to understand that obesity is a progressive, complex and multifactorial disease which needs medical intervention. Your BMI determines if you are obese or not. It measures body weight in relation to height. BMI more than 30 is classified as class 1 obesity; above 35 is class 2 serious obesity; and above 40 is classified as class 3 severe obesity.

Also read:Understanding The Link Between Hypertension And Obesity: Know How To Regulate Your Blood Pressure Numbers

For people who fall in the category of class 2 or class 3 obesity, losing weight through normal diet and exercise routine may be difficult. Bariatric weight loss surgery can be of help. But you need to consult your doctor to thoroughly find out if bariatric surgery is absolutely safe for you!

Besides, here's a workout plan that can help you lose weight safely at home. Along with this, you need to follow a low-calorie diet plan, but ensure that you don't miss out on the nutrition as well.

Here's a high intensity no jumping workout you can do at home. All you need is a pair of dumbbells to do this workout. Watch the video below to see how each exercise is done. Make sure you get the technique right too.

Promoted

(With inputs from ANI)

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

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Excess Weight Can Increase The Risk Of Cancer- Here's What You Need To Know - NDTV Doctor

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Dec 26th, 2020 | Filed under How to Lose Weight Safely

Gretchen Reynolds

THE NEW YORK TIMES/ CNA Can exercise help us shed kilos? An interesting new study involving overweight men and women found that working out can help us lose weight, in part by remodelling appetite hormones. But to benefit, the study suggested, we most likely have to exercise a lot burning at least 3,000 calories a week. In the study, that meant working out six days a week for up to an hour, or around 300 minutes a week.

The relationship between working out and our waistlines is famously snarled. The process seems as if it should straightforward: we exercise, expend calories and, if life and metabolisms were just, develop an energy deficit. At that point, we would start to use stored fat to fuel our bodies continuing operations, leaving us leaner.

But our bodies are not always cooperative. Primed by evolution to maintain energy stores in case of famine, our bodies tend to undermine our attempts to drop kilos. Start working out and your appetite rises, so you consume more calories, compensating for those lost.

The upshot, according to many past studies of exercise and weight loss, is that most people who start a new exercise programme without also strictly monitoring what they eat do not lose as much weight as they expect and some pack on kilos.

But Assistant Professor of Nutrition at the University of Kentucky Kyle Flack began to wonder a few years ago if this outcome was inevitable. Maybe, he speculated, there was a ceiling to peoples caloric compensations after exercise, meaning that if they upped their exercise hours, they would compensate for fewer of the lost calories and lose weight.

For a study published in 2018, he and his colleagues explored that idea, asking overweight, sedentary men and women to start exercising enough that they burned either 1,500 or 3,000 calories a week during their workouts. After three months, the researchers checked everyones weight loss, if any, and used metabolic calculations to determine how many calories the volunteers had consumed in compensation for their exertions.

The total, it turned out, was an average of about 1,000 calories a week of compensatory eating, no matter how much people had worked out. By that math, the men and women who had burned 1,500 calories a week with exercise had clawed back all but about 500 calories a week of their expenditures, while those burning through 3,000 calories with exercise ended up with a net weekly deficit of about 2,000 calories. (No ones overall metabolic rate changed much.)

Unsurprisingly, the group exercising the most lost weight; the others did not.

But that study left many questions unanswered, Dr Flack felt. The participants had performed similar, supervised workouts, walking moderately for 30 or 60 minutes, five times a week. Would varying lengths or frequencies of workouts matter to peoples caloric compensation? And what was driving peoples eating? Did the differing amounts of exercise affect peoples appetite hormones differently?

To find out, he and his colleagues decided to repeat much of the earlier experiment, but with novel exercise schedules this time.

So, for the new study, which was published in November in Medicine & Science in Sports & Exercise, they gathered another group of 44 sedentary, overweight men and women, checked their body compositions, and asked half of them to start exercising twice a week, for at least 90 minutes, until they had burned about 750 calories a session, or 1,500 for the week. They could work out however they wished many chose to walk, but some chose other activities and they wore a heart rate monitor to track their efforts.

The rest of the volunteers began exercising six times a week for about 40 to 60 minutes, burning close to 500 calories a session, for a weekly total of about 3,000 a week. The researchers also drew blood, to check on the levels of certain hormones that can affect peoples appetites.

After 12 weeks, everyone returned to the lab, where the researchers refigured body compositions, repeated the blood draws and began calculating compensations.

And again, they found a compensatory threshold of about 1,000 calories. As a consequence, only the men and women in the group that had exercised the most six days a week, for a total of 3,000 calories had shed much weight, dropping about 1.8kg of body fat. Interestingly, the researchers did uncover one unexpected difference between the groups. Those burning about 3,000 calories a week showed changes now in their bodies levels of leptin, a hormone that can reduce appetite.

These alterations suggested that exercise had increased the exercisers sensitivity to the hormone, enabling them to better regulate their desire to eat. There were no comparable hormonal changes in the men and women working out less.

In essence, Dr Flack said, the new experiment reinforces the earlier finding that most of us will eat more if we exercise, but only up to about the 1,000-calories-a-week inflection point. If we somehow can manage to burn more than that amount with exercise, we probably can drop weight.

But, of course, burning thousands of calories a week with exercise is daunting, Dr Flack said. Plus, this study lasted only a few months, and cannot tell us whether later changes to our appetites or metabolisms would augment or undercut any subsequent fat declines.

Still, for those of us hoping that exercise might help us trim our waistlines during the coming holidays, the more we can move, it seems, the better.

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Why so many of us can't lose weight with exercise? - Borneo Bulletin Online

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Dec 26th, 2020 | Filed under How to Lose Weight Safely

Macronutrients (or macros) are the kinds of nutrients that y our body needs in large amounts to provide energy. Think carbohydrates, fat, and protein. Some people prefer to track their macros, rather than calorie intake, when improving their diet.

"Macronutrients contribute calories, so by tracking macronutrients, you are essentially counting total calories intake as well," says Emily Field, MPH, RD, a registered dietitian with a private practice in New York City. Macro counting (sometimes called "flexible dieting") is often considered more beneficial than calorie counting because it takes into account where the calories are coming from.

For example, small servings of a chocolate chip muffin and a fillet of steamed salmon are both roughly 275 calories, but they're not equally healthy and they don't have the same amount of nutrients. Macro counting helps you make that distinction whereas calorie counting does not.

Here's what you need to know about counting macros and how you can calculate the recommended intake for weight loss.

"Counting macros means that you are simply adding up the total number of grams of carbohydrates, fats, and proteins of the food items that you are consuming per meal or per day," says Andrea Marincovich, RD, registered dietitian and founder of The Realistic Dietitian.

To start counting macros, you need to figure out your caloric needs and set your ideal macros distribution. Once you set your calorie and macro goals, then you can start paying better attention to where their calories are coming from.

First, you need to calculate your total daily energy expenditure (TDEE) or the total number of calories that you burn in a day, which accounts for your resting energy expenditure (REE) and activity level. You can compute your TDEE using the Mifflin-St Jeor formula, an equation for REE that was developed in 1990:

Next, consider your activity level. For example, people who are lightly active generally exercise one to three days a week, compared to moderately active or very active people who exercise six to seven days a week or twice a day. Multiply your TDEE with the multiplier based on your current daily activity level:

The number you end up with is your TDEE or the number of calories that you need every day.

"Macronutrient needs, or targets, are determined by variables like sex, age, weight, height, and physical activity level," says Field. Here is the Acceptable Macronutrient Distribution Range (AMDR), according to the Food and Nutrition Board:

It's a broad range, so you can adjust the macro ratio depending on your dietary preferences. For example, a strength-training athlete can increase their protein and carbohydrates, while a person monitoring their blood sugar might want to reduce their carbohydrate percentage and increase their fat intake instead.

After establishing your TDEE and ideal macro ratio, you need to compute the number of macros you need in order to fulfill your TDEE, or any particular caloric target. Each gram of macronutrient produces a specific number of calories:

Calculating macros is often confusing at first and it may take some time to adjust, even for experienced calorie counters. Here is a sample computation for an individual intending to consume 1,500 calories a day composed of 45% carbohydrates, 20% protein, and 35% fat:

With these proportions, here's how a day's meals might look like:

This example has about 162.61 grams of carbohydrates, 90.40 grams of protein, and 53.59 grams of fat, which comes close to the intended macro intake. "For the most part, getting even close to your macro targets on a regular basis will produce results. Perfection is not required for macro tracking to work," says Field.

"By counting macros and getting enough protein, fat, and carbohydrate to support your body, you can eliminate 'hangry' feelings, cravings, and low energy as you lose weight," says Field.

People often track their macros intake to meet their nutrition and fitness goals. However, if your objective is to lose weight, you need to eat fewer calories than your TDEE to have a calorie deficit, which results in weight loss. You can eat the foods you like as long as you hit your macronutrient targets consistently. It's important to increase physical activity and maintain a healthy diet as well.

The US Department of Agriculture has a calculator that will help you determine the average dietary needs based on age, height, weight, sex, and activity level, but it's best to consult a registered dietitian to determine your individual requirements.

"Counting macros is a diet in its own right where an individual consumes balanced meals composed of food items that they select," says Marincovich. Regardless of which macros you choose to reduce or prioritize, you can lose weight as long as there is an overall caloric deficit.

By tracking macros such as carbohydrates, protein, and fat, you can monitor where your daily intake of calories are coming from. Calories aren't always indicative of nutritional content, so some individuals monitor their macros intake instead.

To count macros, you calculate the number of calories that you burn per day (or your total daily energy expenditure) and then set a macro ratio that works with your lifestyle and dietary preferences. If you want to lose weight, you need to eat fewer calories than you burn every day.

"It's not hard to count macros, but it does take effort and energy, which can make it hard for some people. Learning to count macros is a behavior change," says Marincovich. It can be overwhelming to establish a whole new way of looking at food and putting together meals, but there is definitely a learning curve to it, she says.

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How to count macros: Measuring your protein, carb, and fat intake - Insider - INSIDER

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Dec 26th, 2020 | Filed under How to Lose Weight Safely

Exercise with a perfect weight loss diet plan is considered the best way to lose those extra pounds of fats which has accumulated in your body over the months. Are you also spending hours at the gym and still not getting the desired results? Is your workout plan not working for you? You might not know but there are a few important factors that can prevent you from losing those extra pounds even after investing every effort. Some of the very minor habits can increase your weight instead of helping you lose it. So, if you are trying to lose weight and are not able to do so for many days now, you are in the right place. Read this article to know such mistakes that you should avoid, to make your weight loss plan successfully. Also Read - Is your workout killing you? What really happens to your body when you exercise too much

Here are some of the most common workout mistakes that might be sabotaging your fitness goals. Also Read - 5 lifestyle habits that are increasing your numbers on the weighing scale

Eating, breathing, and stretching are three basics that work together to keep you safe before, during, and after your workout. Also Read - 3 exercises that really work for weight loss

Large meals are best avoided before a workout better to snack on fresh fruit, energy bars, or yogurt. Have a complete meal after a workout to help muscles recover.

Remember to drink water before, during, and after your workout.

The fastest way to kill your progress is to do the same workouts over and over. Change it too often however and your results will be average at best as well.

This is one of those boring topics you dont really care about or want to know about but if you warm-up correctly you could burn up to 25% more calories with every workout. That means getting results 25% faster and cutting the time before you see your abs even further.

Warming up before exercise prepares your muscles, heart, and lungs for physical activity, lowers the risk of injuries, and helps gear up your mind for the workout ahead. When you do warm-up right, the temperature of your muscles and overall body rises which increases blood flow. This, in turn, improves circulation and muscle elasticity which can increase the range of motion. All of these factors can enhance speed, strength, and endurance.

Working out too much but failing to take proper rest is what is killing your results. According to the experts, inadequate rest can drastically increase the likelihood of injury and is an essential part of a good fitness regimen.

Longer workouts do NOT necessarily equal better or faster results. Unfortunately, it is quite common for fitness newbies to fall prey to this notion and in fact end up overtraining, a condition in which your body hits a plateau and could even end up in a Catabolic state (Especially if you are on a calorie deficit diet) and without going into too much detail here, for anyone who is trying to burn fat and increase lean muscle mass, this state is one which should be avoided at all costs!

Putting up big numbers in the weight room has its benefits, to be sure. Building strength and lean muscle mass can lead to more powerful fat-burning metabolism. But, if youre not doing it right you could be doing more harm than good.

Slow controlled movement with an intention of what muscle you are working on with a stable core is your best bet for safe great results. Slow controlled eccentric muscle contraction (e.g. the slow lowering of the barbell in a bicep curl, or lowering the straight bar down in a bench press) gives you more bang for your buck and gets your muscles stronger faster.

Fixing the above mentioned fundamental exercise flaws are very important to achieve your weight loss goals. Maintaining these basic exercise tips will help you make the best out of your weight loss plan and give you the best results of the hard work you do at the gym.

Published : December 24, 2020 5:26 pm

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Not able to lose weight? Biggest workout mistakes that are killing your results - TheHealthSite

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Dec 26th, 2020 | Filed under How to Lose Weight Safely

People with gastrointestinal (GI) disorders like irritable bowel syndrome (IBS) often have trouble digesting certain kinds of carbohydrates, which causes a lot of uncomfortable symptoms like bloating, gas, abdominal pain, diarrhea, and constipation.

In the early 2000s, researchers began looking for ways to describe these carbohydrates: Enter FODMAPs, short for fermentable, oligosaccharides, disaccharides, and monosaccharides, and polyols.

"A low FODMAP diet is really only something that needs to be tried if someone has gastrointestinal symptoms," says Jesse Houghton, MD, senior medical director of gastroenterology at SOMC Gastroenterology Associates. "Or if someone has IBS, celiac, food allergies. If a person is not experiencing any frequent bloating, flatulence, diarrhea or discomfort, a low FODMAP diet is not necessary.

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After that, they start slowly reintroducing foods back into their diet one at a time. That way, they can identify which foods trigger their GI symptoms so that they can avoid those foods in the future.

Below are the main FODMAP carbs to avoid:

Fructose: Foods high in fructose include many processed foods that contain high-fructose corn syrup including sodas and candies. But you can also find relatively high amounts of fructose in certain fruits like apples, watermelon, dried fruits, and more.

Lactose: Lactose is a sugar that you can find in most dairy products including milk, cheese (though older, harder cheeses contain little lactose), yogurt, and ice cream. However, it can also turn up in unexpected places including bread, donuts, cookies, processed meats, salad dressings, and more. Check the nutrition label to be sure.

Mannitol: Mannitol occurs naturally in pumpkin, seaweed, celery and mushrooms. But many liquid medications like liquid gel capsules and cough medicines can also contain it.

Galactooligosaccharides: Beans, lentils and other legumes can contain high levels of galactooligosaccharides.

With all of these restrictions, it's hard to figure out what you should eat.

That's because eliminating high FODMAP foods from your diet comes with some risk. Turns out, your body needs these fermentable carbs to feed the good bacteria in your gut. Eliminating all FODMAP-containing foods could starve those bacteria, explains Shawn Talbott, a nutrition and biochemistry expert.

"When those bacteria are at suboptimal levels, we see increases in inflammation, stress, depression and other problems," Talbott says.

The low FODMAP diet "is a short-term elimination diet," says Pierce. "This is not a sustainable long-term diet."

If, however, you find that you need to eliminate the bulk of high FODMAP foods, you should consult a registered dietitian about any key nutrients you might be missing and how to balance your diet so you're still getting enough nutrients.

Consult your physician before starting this diet to make sure it'll work for your personal health needs.

Read more:
What you should know before starting the low FODMAP diet that can help treat GI issues like bloating and diarr - Business Insider India

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Dec 26th, 2020 | Filed under How to Lose Weight Safely
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