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PCOS lifestyle: A healthy diet and regular exercise can be helpful

Experts believe that Polycystic Ovary Syndrome (PCOS) or Polycystic Ovary Disease (PCOD) is primarily caused by a poor or sedentary lifestyle. Being physically inactive, taking too much stress, not sleeping well, smoking and regularly drinking alcohol are some factors which can lead to hormonal imbalance and put one at higher risk of PCOD. The condition causes symptoms like irregular periods or no periods at all, difficulty in getting pregnant because of irregular ovulation, excessive hair growth on face, chest, back or buttocks, weight gain, thinning of hair or hair loss from head, oily skin or acne.

PCOS seems to be on the rise ever since lockdown happened, says Dr Aumrita Wadhwa, who is Senior Clinical Practitioner of Homeopathic Medicine. Stress, depression, anxiety and poor sleep quality are a few lifestyle factors that can lead to hormonal imbalance and PCOS.

Also read:Polycystic Ovary Syndrome (PCOS): 9 Early Signs And Symptoms You Must Not Ignore; Top Tips For Prevention

Your diet, level of physical activity and exercise, sleeping habits and stress levels can also determine severity and risk of PCOS. Maintaining a balance in each of these can help in reducing symptoms and even reversing PCOS.

1. Diet

It's not about following a fad diet, says Dr Wadhwa. A balanced diet with all foods groups is needed. "You need to eat healthy and in moderation. Avoid everything that comes in a packet. Processed food is a big no-no. Even when you are craving something tangy or savoury, prepare it at home with natural ingredients, nothing very exotic or fancy" she tells DoctorNDTV.

Consuming a healthy diet can help in reducing symptoms and even reversing PCOSPhoto Credit: iStock

Also read:Weight Loss Tips For Women With PCOS: Follow These For Effective Results

2. Avoid use of plastic in all forms

From water bottles to containers and all cutlery, get rid of all the plastic items from your kitchen. Studies have found that women with PCOS are more vulnerable to exposure to bisphenol A (BPA), which is found in multiple household items.

3. Exercise regularly

Regularity in exercise is the key here, says Dr Wadhwa. You needn't go overboard with it and overdo it. Even half an hour of exercise every day can help you lose weight and be physically and mentally fit. Make sure you do exercise regularly, and include all forms of workouts in your routine, like cardio, weight training and even yoga. Yoga has a calming effect on the mind and is thus recommended for dealing with PCOS effectively.

Also read:PCOS Awareness Month: Top 5 Myths About Polycystic Ovarian Syndrome Busted!

4. Quit alcohol and smoking

Alcohol is nothing but empty calories. "If you want to drink alcohol and enjoy, just practice moderation," she says. Avoid mixing drinks and drinking regularly. Drink a glass of water after every drink and drink slowly. Quit smoking as it harms your body in more ways than you can imagine.

(Dr Aumrita Wadhwa, Senior Clinical Practitioner of Homeopathic Medicine)

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

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

November is National Diabetes Month.In the U.S., its estimated that some 30 million adults ages 18 and older are living with diabetes and 84 million with pre-diabetes. While these dire statistics arent going to change overnight, the power to change our health is in our hands, a new study says. One of the simplest things we can do to change our risk? Go plant-based.

Back in August, we reported on a study out of the University of Bergen in Norway, that found that plant-based diets help you metabolize glucose, lose weight (particularly for people who are overweight), and prevent the onset of type 2 diabetes. Now, were back with more encouraging news for implementing a plant-based diet as an affordable, effective way to ward off type 2 diabetes.

In a recent review published in Practical Diabetology titled The Affordability of a Plant-Based Eating Pattern for Diabetes, the papers author, nutritionist Meghan Jardine, MS, MBA, RDN, LD, CDCES, Associate Director of Diabetes Nutrition Education, Physicians Committee for Responsible Medicine, recommends that anyone at high-risk go plant-based and that doctors and nutritionists should make it clear that there are affordable options when ditching meat and dairy.

Plant-based eating has become more popular as a healthy eating pattern for the prevention and treatment of diabetes, Jardine writes. Both observational and interventional studies have reported that plant-based diets reduce diabetes risk as well as improve diabetes outcomes, she later states, referencing this 2016 comprehensive review on the use of a plant-based diet for management of type 2 diabetes.

Worth mentioning: When it comes to eating a plant-based for diabetes management or prevention, its important to consider carbohydrates. Its heavily processed, refined carbohydrateslike white bread and chipsyou want to avoid. As Jardine points out, A healthy, affordable, plant-based diet is high in [carbohydrates]. Patients with diabetes are often told to avoid foods high in carbohydrate, as these foods have the greatest effect on postprandial glucose levels. She also notes that studies, such as this 2017 study from the Journal of Geriatric Cardiology, show that a high intake of carbohydrates, such as whole grains and cereal fibers, are associated with a reduction in diabetes risk, whereas refined carbohydrates increase risk. (For more on healthy carb options, check out our guide to whole grains here.)

While vegan eating may have the rap as a costly lifestyle, as Jardine argues and research supports, eating a healthy, plant-based diet can actually be quite wallet-friendly, and even save you money compared to other dietary regimes with animal products. Some healthy, affordable plant-based options the piece suggests include apples, bananas, oranges, broccoli, spinach, carrots, whole wheat bread, rolled or steel-cut oats, quinoa, black beans, pinto beans, and peanut butter, to name a few.

Buying foods when theyre in season and purchasing items like fruits, vegetables, legumes, and grains in bulk can also go a long way in reducing spending. Ditto for shopping the frozen aisle for fruits and vegetablesjust make sure there is no added salt, sugar, or other icky ingredientsand loading up on vegan pantry items when they are on sale. (If youre looking for more ways to save, check out 7 Ways to Save Money on Your Vegan Grocery List, According to Nutritionists.)

Bottom line: Eating a high-quality, plant-based eating pattern can be affordable and palatable and may offer specific benefits in preventing and treating diabetes, including quality of life and psychological health, offers Jardine. Frequent consumption of animal products has been associated with obesity, type 2 diabetes, heart disease, certain types of cancer and overall mortality. A diet thats good for our health and good for our wallets? Well take it. Spread the word, and spread the overnight oats recipes, dear readers.

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

Dinnerly is a meal kit service thats popular for its low price and wide selection of easy-to-cook meals.

Featuring a rotating weekly menu with many recipes that are ready to enjoy in 30 minutes or less, Dinnerly is also a great option for those who are short on time but looking to add more home-cooked meals to their diet.

This article reviews Dinnerly, including how it works, how much it costs, and who should try it.

Dinnerly is a subscription-based service that offers meal kits that are easy to cook and affordable.

In fact, Dinnerly even claims to be the most affordable meal delivery service on the market, with meal kits starting at just $4.29 per serving.

Using their rotating weekly menu, you can mix and match your favorite meals to create your own custom meal plan.

All recipes require no more than 6 ingredients, and many can be prepared in 30 minutes or less.

Each order includes a digital recipe card and the ingredients necessary to prepare three to six meals each week.

When signing up for Dinnerly, you can select either a two-person or family box and pick between three to six meals per week.

You can also make boxes vegetarian or select meals from the weekly menu based on your personal preferences.

Meals are labeled based on specific criteria, allowing you to easily identify low calorie, low carb, dairy-free, and kid-friendly options.

Dinnerly also labels meals that can be prepared in under 30 minutes, dishes without added gluten, one-pot meals, and vegetarian recipes.

Dinnerly meal kits include ingredients sourced from trusted suppliers. The company lists all ingredients found in each meal.

However, note that most fruits and vegetables are conventional, which may not be ideal for those who prefer eating organic.

Additionally, keep in mind that you may need a few other items in addition to those that Dinnerly provides, including basic cooking ingredients, such as salt, pepper, or oil.

Dinnerly menus are designed to be versatile and delicious, featuring a range of unique fruits, vegetables, herbs, spices, and ingredients in each recipe.

You can also choose meals based on your personal preferences by customizing your weekly menu, and you can add or omit ingredients as desired when cooking at home.

Each order is shipped with ice packs and insulated liners, which help ensure that ingredients remain fresh during transit.

Dinnerly offers options to suit several dietary patterns and lists the nutrients and ingredients found in each meal, making it simple to find something that works for you.

Low carb, low calorie, dairy-free, and vegetarian items are also specified when selecting your menu.

The company also labels foods without added gluten, although these may not be suitable for people with celiac disease or a sensitivity to gluten due to a risk of cross-contamination.

Keep in mind that options may also be limited for those with specific dietary restrictions, as most weekly menus only offer a few selections for certain diets, such as keto, paleo, and vegan diets.

Additionally, meals are prepared in a facility that also processes many major allergens, which may increase the risk of cross-contamination for those with severe food allergies or sensitivities.

Although Dinnerly offers some low calorie options, the majority of its menu is not specifically geared toward weight loss.

In fact, some Dinnerly recipes provide around 800900 calories per serving, which could provide a significant portion of your total daily calories in a single meal.

Therefore, whether youll lose weight with Dinnerly depends on several factors, including your daily calorie needs, current diet, and the specific meals you select.

That said, Dinnerly could be a good option for those looking to gain confidence in the kitchen and incorporate more home-cooked meals into their diet, which may benefit their health.

Some research suggests that preparing more meals at home may be linked to better diet quality and a lower risk of obesity (1, 2).

Dinnerly is advertised as the most affordable meal kit, with prices ranging from $4.29$4.99 per serving.

According to Dinnerly, the company can offer meal kits at a lower cost by using fewer ingredients, less packaging, and digital recipe cards in place of printed materials.

In addition to the price of your meal kit, theres an additional $8.99 flat fee for shipping, regardless of which box you select.

Several other subscription-based meal kit services are similar to Dinnerly.

Hello Fresh, for instance, provides weekly boxes with simple recipes and ingredients to help you prepare fresh and healthy meals at home.

Hello Fresh starts at $7.49 per serving, which is slightly more expensive than Dinnerly.

However, it offers a wider range of meals, with vegetarian, pescatarian, calorie-smart, and family-friendly options.

Blue Apron is another popular service that delivers chef-designed recipes and preportioned ingredients directly to your door.

Like Hello Fresh, Blue Apron starts at $7.49 per serving and allows you to select meals from their signature or vegetarian plans.

Blue Apron is especially popular among those looking to lose weight, and many of the recipes on its weekly menu are even approved by Weight Watchers (WW).

Dinnerly is one of the most cost-effective meal kit services on the market, making it easy and affordable to enjoy home-cooked meals throughout the week.

For this reason, it may be a good option for those hoping to learn how to cook and looking for a simple way to get started.

Because it offers limited options for those with certain dietary restrictions, it may not be ideal for people with severe food allergies or those following keto, vegan, or paleo diets.

It also does not have as many weight-loss-centric options as other meal kits, if weight loss is your goal.

Still, it can be a great way to include more home-cooked meals in your diet, which could benefit your health.

Dinnerly is an affordable meal kit service that provides quick and easy recipes, along with the ingredients you need to prepare them.

Starting at just $4.29 per serving, Dinnerly is a great way to start cooking more meals at home without breaking the bank.

However, it may not be ideal for those with certain dietary restrictions, people with severe food allergies, or those who prefer eating organic.

Get started with Dinnerly here.

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

Photo credit: Courtesy

From Women's Health

My name is Kyleigh Osterloh (@kyleighlosesit), and I'm 26 years old. Im from Gladbrook, Iowa, and I work as a customer service representative. I began to feel like my weight was holding me back, so I started counting macros and strength training to lose weight.

Growing up, I was always overweight and the "bigger" girl in my friend group. As I got older, my weight kept going up. I found myself drinking and eating my emotions instead of taking action to make a change. I kept partying, going out to eat, and driving through fast food places. I would start a diet that would last a week if I was lucky, then I was right back to my normal habits.

I tried every single diet/pill/shake out there and nothing worked for me. I needed to take control of my life and my health. I was 24 years old and it was getting hard to even go on walks. I was also starting to get bad knees that would dislocate when I would move the wrong way on them. I was sick of feeling stuck in my body. At my heaviest, I weighed 350 pounds.

I knew I needed something that was going to work for me long term. I knew I really needed to research my options. I had a few friends who had luck with macro-counting and talked with them about it.

I found a trainer, Maddie Oakey, who does custom macro assessments and one-on-one training through the Strong Daily app. She was able to help me start counting macros and guide me in the gym. I have continued my work with her during my journey. As soon as I signed up with my trainer I knew exercise was going to also play a big role in getting my life on the right track.

Story continues

The gym scared me so much. The thought of putting myself out there had me sitting in my car giving myself a pep talk to just walk in. Working with a trainer helped me overcome these fears.

My routine consists of about five days at the gym lifting, with an active cardio day and a rest day every week too.

Lifting is one of those things that initially made me think I would not lose weight because Id be building muscle, but I was wrong. I really love lifting weights and pushing myself to lift even heavier. All of my love of lifting allowed me to compete in my first fitness competition, Summer Shredding Classic, which I just completed recently!

Breakfast: Egg whites, fat-free cheese, and toast.

Lunch: Air-fried chicken breast with sugar-free BBQ sauce and cottage cheese.

Snacks: Smoothies, pretzels, protein bars, or SkinnyPop popcorn.

Dinner: A lean beef or turkey burger with sweet potato fries.

Dessert: Sugar-free JELLO or pudding with Light Cool Whip.

These three changes made the biggest difference in my weight loss results.

I started to believe in myself. There are many times in your weight loss journey that you might feel alone or that someone in your life doesnt understand what youre doing. But keep pushing forward and keep believing in your goals and dreams. You have to learn to put yourself, your future, and your health first.

I stopped using the scale as my only tool. This is a tip you will hear so much in your journey, but its *so* true. Your body is continuing to change so much and weight loss does fluctuate. Remember to measure and count those inches youre losing, and notice the way your clothes are fitting.

I didnt compare my journey to others. We are all here to root each other on through our journeys, but we also need to remember we are all different people and our bodies all work in different ways. Keep pushing forward and trusting the process.

You can do it too. It doesnt happen overnight, but if you keep staying consistent, you will see change. I never, ever thought I would be where I am now. But it happened, two years and counting.

There is no way I am giving up now either. There is so much more to accomplish. This new life I have gained has changed my outlook and given me so much confidence. It has brought amazing people into my life, and most of all it has given me the opportunity to help and inspire women who were once where I was.

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

On a weight loss diet? 3 healthy breakfast smoothies that will help debloat and flatten your belly  |  Photo Credit: iStock Images

New Delhi: As more and more people try to get leaner and fitter, the push for a more whole food way of life has been gaining momentum. Perhaps, you may have heard a variety of different smoothie recipes for weight loss. Packed with vitamins, minerals, fibre and various beneficial antioxidants that will keep your body nourished all morning, smoothies can be a healthy breakfast option if youre trying to lose weight and reduce your belly fat quickly.

Whats more, smoothies are quick, flavourful, and an easy way to pack in more protein, fiber and other essential nutrients. But you should understand that not all smoothies will help you shed those pounds. The key is to ensure that your breakfast smoothie is low in calories but high in nutrients consisting of the perfect blend of muscle-building protein, filling fibre, and satiating healthy fats.

Here are some delicious breakfast smoothies that can help shrink your belly and accelerate your weight loss journey while providing your body with the nutrients it needs to function properly and feel fantastic:

Pumpkin banana smoothie

Pumpkin is a weight loss-friendly nutrient-dense food thats incredibly low in calories. It is also rich in fibre, which may help suppress your appetite and prevent gaining belly fat. Banana is another nutritious fruit linked to numerous health benefits. Banana is an excellent source of fibre, which can help you feel full for longer and aid weight loss. Banana has properties that can help you debloat and replace processed sugars. Simply put, both pumpkin and banana are nutritious foods that can be added to a balanced diet.

To make this smoothie, youll need:

Vanilla chai smoothie

You probably know that adding tea to your morning routine can do wonders for your body, from reducing the risk of heart disease and

boosting your mental well-being to improving your waistline. Loaded with fibre, protein, healthy fats and antioxidants, vanilla chai smoothie is perfect to keep you full and satisfied until lunch.

To make this delicious smoothie, you just need the following ingredients:

Green sunrise smoothie

The green sunrise smoothie will provide you with a healthy dose of omega-3 fatty acids and other essential vitamins and minerals to you lose weight and keep you healthy. According to Alexandra Miller, R.D.N., L.D.N., corporate dietitian at Medifast, this smoothie has everything your body needs to kick-start your day right. Wondering what green sunrise smoothie actually is?

To prepare this luscious smoothie, youll need:

Smoothies can absolutely be a great addition to your weight loss diet if used appropriately. They are incredibly filling, nutritious and can be used as a meal replacement or a snack, ensuring that you use a good ratio of protein, fibre, and healthy fats.

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

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On a weight loss diet? 3 healthy breakfast smoothies that will help debloat and flatten your belly - Times Now

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

Earlier this year, the coronavirus outbreak forced gyms and fitness studios to close, which forced us all to get creative with our running and training routines. One popular running add on: a weighted vest.

Its hard to pinpoint exactly where the idea of working out or running with a weighted vest originated. The military and firefighters have long used weight vests in training to mimic the load of equipment they carry during duty. But the trend became more mainstream when CrossFit incorporated weighted vests into certain memorial Workout Of the Days (WODs) to make them more challenging.

But can adding heft actually improve your running performance? We asked running and fitness experts to break down the benefits, risks, and everything in-between.

Wearing a weighted vest while walking or running essentially increases the load on both your muscles and connective tissues. That weight increase brings a challenge and a new stressor on the body, and change only occurs when the body is stressed, says Mat Forzaglia, certified personal trainer and founder of Forzag Fitness in New York City. By adding stress, you can improve your overall fitness.

Sure, you can add stress by doing speed intervals or lifting weights, but the idea is that by increasing weight while walking or running, the athlete is making weighted training as specific to their sport as possible, explains Jason Fitzgerald, USATF certified coach and creator of Strength Running in Denver, CO.

When it comes to boosting endurance and increasing speed, its possible to move the needle when done safely and progressively. Running with a weight vest has the potential to make you faster by reducing your injury risk so you can train long-term, and by increasing your aerobic fitness, explains Fitzgerald.

Even if youre not initially running at the same speed or intensity that you usually can (and you probably wont be able to!), you can still reap the benefits. Weighted walks or low-intensity running are more challenging than the same activity without a vest, so respiration will be higher at lower intensities, and that can help boost endurance while reducing an athletes risk of injury, says Fitzgerald. Plus, added strength gains will help mitigate injury riskand staying healthy is one of the best performance enhancers possible.

Join Runner's World+ for the latest training advice and tips!

While running with more weight on your body will help you build some muscle, it will be marginal compared to other forms of resistance training. It wont be like if you were to squat or deadlift, says Forzaglia. It can help you learn to endure heavier weight for longer periods of time.

Just like with all other forms of exercise such as walking, running, cycling, and weight lifting, running with a vest is one method that burns calories. But your diet and lifestyle play important factors as long-term weight loss is more complicated than simply: Calories in need to be less than calories out.

Adding weight and stress to your runs will help burn more calories, but how quickly you lose weight will vary depending on your body composition, nutrition, and other factors, says Kenny Santucci, NASM, personal trainer and creator of STRONG New York in New York, NY.

The extremes of exercise will always be more productive, such as high-intensity, long-duration, and very frequent exercise, adds Fitzgerald. Follow these science-backed tips if youre interested in running for weight loss.

If youre going to try it, its important that youre ready and capable to do so in order to prevent injury. One of the most important things to consider when it comes to training is being prepared to train, explains Santucci. If youve never run before, or you dont typically use weights to train, Santucci doesnt recommend running with a weight vest as the joints wont be prepared to handle the load.

Running with extra weight does increase the stress of running, so it can be an injury risk, explains Fitzgerald. Id advise that you begin by hiking [or walking] with a weighted vest, and once that feels good, reserve only very slow running for the vest. In other words, strap on a weight vest for your shorter, easier running days, or try hiking or walking with a vest on cross-training days. You dont want to slot this in on recovery days as the extra load will not allow your body to fully recover.

Fitzgerald also points out that its not smart to wear a weighted vest during any kind of speed workout. The goal is speed, and a vest will slow you down, he says.

Forzaglia suggests using a weight vest during the off-season. Its a tool you can utilize in the strength training block, early in the off-season, he says. Its not something to try as youre leading up to a race.

Training with a weight vest adds a whole new load onto the body. In order to not end up too soreor worse, injuredyou should start light, with a weight possibly even less than you think you can handle so your body can get used to this new load. Err on the conservative side and wear enough weight that you just notice it at first, says Fitzgerald. You can always add more later.

Santucci recommends starting with 10-pounds and then gradually increasing from there. Youll work up to the standard weight vest amount for women, which is 14 pounds, or men, which is 20 pounds, he says. Your goals will determine how much weight you add.

Forzaglia recommends vests that have individual single pound or two-pound weights that you can progressively add in or on to the vest as you get stronger and feel more comfortable with the vest.

CAP Adjustable Weighted Vest, 20 lbs.

Aduro Sport Weighted Vest 4 to 30 lbs.

$120.00

JBM Weighted Vest 12 or 20 lbs.

$40.00

RUNFast RM_40 Pro Weighted Vest 12 to 60 lbs.

This really depends on your goals. In the beginning, all experts agree to start slow as your body gets used to the additional weight. Doing too much too often may end up sidelining you. Once youre comfortable with it, you can work it into your routine.

The frequency with which you wear a weight vest does depend on the race youre training for but in general, a few times per week will work well for most runners, says Fitzgerald.

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Weighted Vest | Running With a Weighted Vest - Runner's World (UK)

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

How do you calculate your calorie intake? Know some tips, recipes on how to lose weight with exercise and diet  |  Photo Credit: iStock Images

New Delhi: Food and life are indispensable from each other. As important as food is for the body, we often end up gaining weight due to eating too much. However, it is not just about the quantity of what we eat, but also about the quality. If we binge on processed, unhealthy foods, it is inevitable to gain weight, even when you practice portion control. At the same time, a diet on its own can do little for the body if you do not provide the process with regular and consistent physical activity in the form of some or the other exercise.

Since exercise and diet both play such a vital role in weight loss, it is important to know the right amount of exercise, and the right nutrients you must consume to achieve your goal weight.Greata Sherene Robinson, nutritionist, Cloudnine Group of Hospitals, Chennai, shares with us the importance of diet and exercise for a healthy body, how much of each you need, and a healthy recipe to help you in the practicality of the weight loss idea.

The most effective way to achieve a complete fitness goal is to knowthe calculation of what we eat. It is important to know the components of your food, such as how manycarbohydrates, how much protein, fat, calories, etc are you consuming. Excuses burn zero calories is a common statement we come across which can be altered by saying that exercise burns a ton. When your heart says yes toa yummy cheesecake, the mind keeps warning us about the waistline. So, fitness and food gohand in hand. If your left-hand lifts a dumbbell, make sure your right-hand gets a bowl of protein snack.

Food fuels our body. Whether you walk, jump or swim around, you need to eat a nutritious balanced diet to fuel your body. The macros play a major role in this balance.Coming to the carbs, it forms the base of any diet. The body utilizes them as glucose which is used by the muscles for energy. Choose carbs wisely by sticking to more of complex carbohydrates.All your ripped muscles need to undergo repair for which protein is a must.To help access all the stored carbohydrates, healthy fats come in place. Carbs and fats are the main sources of energy during any fitness regimen. Microminerals and vitamins like vitamin C, E, carotenoids and flavonoids helpin healing muscle injury.Water keeps the muscle activated and prevents dehydration.

One calorie is basically the amount of energy needed to raise the temperature of 1 gram of water through 1 C.

To understand it the simple way, (1 g =? kcal)Carbohydrates - 4 KcalProtein - 4 kcalFat - 9 kcal

For example, suppose you buy a chocolate bar on which the label reads as:Carbohydrates 58.5 g x 4 kcal = 234 kcalProtein 7.8 g x 4 kcal = 31 kcalFat 31.1 g x 9 kcal = 280 kcal

Makes a total of 545 kcal/100 g.

This is the way we calculate calories. But remember that calorie intake differs from individual to individual based on factors like age, height, sex and lifestyle. Lets look at how to get the right food in appropriate quantity to keep our fitness goals on track.

Method:

Grind them all together. Sprinkle the seeds on top. The shake makes for a great post-workout meal. It is a good source of potassium, proteins. It contains oats which are aslow digestible fibre that keeps you fuller for a longer duration.

Please note - In pregnancy, exercise caution while taking any type of fasts, as the baby's needs are specific and usually fasting is not encouraged. If you are still keen to know how to modify your diet during Navratri, please contact your nutritionist for safe personalized guidance via a video consultation so that you can reach out from the safety and comfort of your homes.

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

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How do you calculate your calorie intake? Know some tips, recipes on how to lose weight with exercise and diet - Times Now

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

The best HIIT workouts can help you lose belly fat and boost metabolism but when it comes to weight loss, you also have to pay attention to what you eat. For example, you might want to include more of the best fat burning foods in your diet to speed up the weight loss process and to make sure all the weight lost stays off too.

Fuelling your body with the right micro- and macro-nutrients is essential in order melt the fat off your torso and limbs. Specific diets, such as the keto diet or intermittent fasting, can help weight loss but they can also feel restrictive to many people. However, by applying some easy food swaps, you can increase the efficiency of weight loss significantly.

The best fat burning foods included on this list are everyday superfoods and won't need to be sourced from remote parts of the Antarctic, yet they work well all the same. Sure, quinoa is great but you know what else is also good? Good ol' eggs. They are full of fat-soluble vitamins (i.e. vitamin D) and alsoessential fatty acids, not to mention they are are high in protein, something noth bodybuilders and dieters might appreciate.

Fitbit Aria Air Smart Scale | Buy it for 49.99 at AmazonThe Aria Air is the most accessibly-priced smart scale from Fitbit. It measures and displays your weight and also syncs stats straight into the Fitbit App via Bluetooth. In the app, you can track progress and add weight and BMI data to all other data collected from Fitbit wearables. the Fitbit Aria Air allows multiple users to track their stats when their phone is connected to the scale.View Deal

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When it comes to fat burning foods, Ollie knows best

(Image credit: Battle Ready 360 / Ollie Ollerton)

We asked Ollie Ollerton, ex-SAS (Special Air Service of the British Army) soldier and founder ofBattle Ready 360, a fitness, wellbeing and nutrition subscription programme, to share a list of the best fat burning foods and also some tips on how to incorporate these into your diet the most convenient way.

Whether your workouts are low impact or theyre hardcore, your body will need certain foods to perform at its very best. There are also a number of foods that can help aid weight loss safely, without the need to take diet pills or meal replacement drinks. This is the best way to achieve your goals with long-lasting results, says Ollie.

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There are several healthy fats that are incredibly good for you and can even help you lose weight. Eggs are a great food for a whole plethora of reasons. Not only are they a source of protein, they can also jumpstart your metabolism and help to burn calories during digestion.

Helping to keep you fuller for longer, they also have added properties such as maintaining, building, and repairing muscle making them the perfect post-gym snack.

Ollie's tip:Hard-boiled eggs are a great healthy snack.

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This healthy drink is loaded with antioxidants and is known for increasing your metabolism, burning fat and supporting overall weight loss. Add a few cups to your daily routine and your body will reap the benefits and thank you for it later.

Ollie's tip:Have a cup before exercising for an energy boost and to help you burn even more calories!

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Leafy greens, such as kale and spinach, can support bone health, help overall gut health, and boost digestive enzymes. Reducing bloating, spinach adds fibre and other nutrients such as iron to your diet that your body thrives off, meaning you will perform better when working out. Spinach and kale also provide fat-burning capabilities.

Ollie's tip:If youre not a fan of these greens or if you struggle to add these to your diet, toss them into a smoothie, curry, stew or even an omelette!

Add some avocado to the mix

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Another great healthy fat. The good fats in this fruit can quite simply help you burn other unhealthy fats in your body. Perfect for salads, bagels and smoothies, avocado can be added to any meal. Filled with magnesium, avocado is great for aiding weight loss, keeping your blood sugar balanced and reducing belly fat.

Ollie's tip:Slice it or smash it! And add some spices for an extra kick.

A key source of fibre and packed full of antioxidants, berries are quite literally a super fruit, making them a metabolism-boosting food. Blueberries, raspberries, goji berries and blackberries all contain multiple vitamins and minerals, making them a great addition to your breakfast as well as being nutritious snacks.

Ollie's tip:Add to yogurt, smoothies or porridge.

Salmon is one of the healthiest fishes out there

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Packed with all the good stuff, not only is fatty fish delicious, but its extremely good for you, too. Salmon, cod, tuna, sardines and mackerel contain omega-3 fatty acids which are known for reducing inflammation and aiding the loss of body fat. Whats more, fatty fish is full of high-quality protein, which is essential for everybodys nutritional needs and even more so if you exercise on a regular basis.

Ollie's tip:Eat fatty fish at least twice a week to see the benefits.

One you may not consider all too often chilli peppers. Containing powerful antioxidants to help reduce inflammation, chilli peppers can also help to achieve a healthy weight. Helping you to burn more calories and in turn, lose body fat, chilli peppers also help you feel fuller for longer.

Ollie's tip:Add chilli peppers or spices such as cayenne pepper to your dishes several times a week.

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Best fat burning foods to help you lose weight and keep it off easier - T3

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

Find out what dieticians think about popular weight loss diets like Whole30 and Keto.

Weight loss is one of the most common health goals, but it's also one of the most overwhelming. With so much information out there about the best weight loss programs, workouts and diets for losing weight, it's hard to know where to start or what will work for you.

That said, some people want to have a specific plan to follow that can help them achieve their goals. If you're exploring different diets or eating styles that may work for you, dietitians Amy Gorin and Dr. Shayna Peter help break down the pros and cons of different diets based on research, and their experiences with clients in their own practices.

We've also investigated the pros and cons of paid weight loss programs, but here we are looking at diets that you can follow for free, or for the cost of a book or guide about the diet.

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When looking for a diet that will work for you, you need to consider various factors, including if it's realistic for you to follow, if you like the foods involved and if the diet has any potential health benefits or risks you should be aware of.

In general, Gorin and Dr. Peter say you should look for the following when considering a healthy diet plan:

"When I counsel people for weight loss or for healthy eating in general, I typically advise eating vegetables or fruit at every meal and adding a lean protein (for instance, tofu, beans, salmon or chicken breast), a healthy fat (such as avocado, olive oil, or olives) and a whole grain like brown rice or quinoa to every meal. This combination of food sticks with you for longer and provides a multitude of nutrients," Gorin says.

"I like looking at weight loss as making long-lasting small lifestyle changes, versus doing sweeping changes that you might be less likely to stick to," Gorin says.

Whenever you are considering changing your diet, always consult your doctor and consider consulting with a dietitian or nutritionist before making a drastic change. "Don't jump on whatever diet plan your friends are doing. Speak with a nutrition professional who can help you identify the eating plan that is most suitable for you. Go with a program that is sustainable, even if the weight loss is slower," Dr. Peter says.

Whole30 is a variation on the elimination diet that cuts out grains, dairy, and other refined foods.

Whole30 is a popular challenge developed by sports nutritionist Melissa Hartwig-Urban. It's basically a form of the elimination diet, where you remove certain foods for a period of time that could be causing adverse medical symptoms, like a recurring upset stomach. Although it's not technically marketed or meant for weight loss, some people do lose weight during the 30-day challenge.

If you use a Whole30 challenge as a tool for identifying food sensitivities or foods that trigger negative symptoms, it could be helpful for you. "[Whole30] is a structured elimination diet similar to paleo and helpful for identifying food triggers," Dr. Peter says.

"The diet is so restrictive -- if you slip up even once and eat a bite of pizza or a spoonful of ice cream, you have to reset and start over on the diet. I haven't found this type of unforgiving mentality to work with my clients," Gorin says.

When it comes to weight loss, Whole30 is pretty restrictive and hard to follow, meaning the chances you'll be able to stick to it are pretty low. Also, since Whole30 isn't designed for weight loss, you can technically follow the plan and not lose any weight, if you aren't also paying attention to portion sizes and macronutrient ratios.

The Paleo diet is a style of eating that mimics what we think our cavemen ancestors followed -- aka a hunter-gatherer style of eating. The main tenets of the diet involve eating fruits, veggies and meats mainly, and nixing dairy, grains, beans, wheat and some other foods.

"[The Paleo diet] excludes processed foods, inflammatory foods such as grains, dairy, refined sugar, foods high in lectins. It can be very beneficial for reducing inflammation, especially in people who have autoimmune conditions," says Dr. Peter. Some studies show that the diet can be helpful for weight loss (although there needs to be more research).

The Paleo diet requires you to cut out grains, which is a controversial topic in the nutrition world. Some say that the benefits of grains outweigh the potential negative effects, and that removing all grains is too restrictive. According to Peter, removing grains from your diet, "can enhance mineral absorption. Grains contain phytates, which can interfere with mineral absorption."

"Some research suggests that the eating style could lead to short-term improvements in waist circumference and fasting blood sugar, risk factors for chronic diseases. But there hasn't been a lot of research on the diet, especially on its long-term benefits. For this reason, I don't think it's the best approach to weight loss, especially considering how restrictive it is," Gorin says.

Peter also points out that the Paleo diet can be tough to transition to, especially if you are used to the Standard American Diet.

The Keto Diet is a high-fat diet where the goal is to reach ketosis.

The Keto diet is one of the most popular (and controversial) diets today. It's also one of the more extreme diets since it involves eating a huge amount of fat in comparison to other nutrient groups, and it almost completely cuts out carbs (like fruit and sweet potatoes) from your diet. The goal of the keto diet is to restrict carbs enough that your body goes into ketosis, which is a state where your body begins to burn fat instead of sugar for energy.

"Certain people may find this diet helpful. For instance, people with Type 2 diabetes could find a benefit -- as some research shows that a higher protein and higher fat diet like the keto diet may help manage hunger levels. The diet could also help increase A1C levels," Gorin says.

"This is not a diet I'd recommend for most people. It is extremely difficult to follow, especially long-term. We also don't have a clear picture of long-term benefits of weight loss," Gorin says.

Because of the restrictive nature of the diet, Gorin says you're more prone to certain nutrient deficiencies, including fiber and sodium. One of the effects of the Keto diet is lower insulin levels, which plays an important role in how your body regulates sodium. Low-carb diets cause your body's insulin levels to go down, which causes your body to flush excess water and sodium.

That might sound harmless, but your body needs a proper balance of sodium to function. "In extreme cases, this [low sodium level] could lead to more severe side effects such as seizures, coma and death," Gorin says.

Other people that Gorin says the diet will not work for is those with a history of disordered eating, people with kidney disease or a history of experiencing kidney stones and people with Type 1 diabetes.

Whether followed for health or ethical reasons, a vegan diet is a popular diet that removes all animal products from the diet. This means the diet is made up of mainly fruits, vegetables, grains and beans and nixes meat, fish, eggs, dairy and any other food products that contain any ingredients that come from animals.

"People who follow this type of diet see benefits in weight control, as well as a reduced risk for Type 2 diabetes and coronary heart disease," Gorin says.

"A balanced vegan diet can be challenging to follow, so make sure that you're eating a variety of nutrients and getting ample protein. There are certain nutrients that are more difficult to get from a vegan diet, such as vitamin B12 and omega-3s, so you may want to consider taking certain supplements," Gorin says.

Peter adds that one challenge with veganism is getting enough amino acids. "Amino acids are the building blocks of proteins. Essential amino acids can only come from food and cannot be made by the body. Methionine is a common amino acid deficiency in vegans that is needed for brain and liver function," Dr. Peter says.

She also cautions that some vegans can end up eating more carbs than is beneficial, which can cause blood sugar and weight control issues for some people. "[Vegans] can also develop other nutritional deficiencies like choline, zinc, Iron, B12, vitamin D and chromium," Dr. Peter says.

The Mediterranean Diet includes lots of fruits, veggies and fish.

The Mediterranean diet is a style of eating that is based on the dietary habits of countries that border the Meditteranean Sea -- most prominently Greece and Italy. At the time the diet was created, those countries experienced significantly lower levels of heart disease compared to other countries, like the United States. The diet emphasizes foods like fish, vegetables, fruit, nuts, beans and whole grains, with some smaller amounts of red meat and dairy.

"This is really more of a lifestyle than a diet, and I'd recommend it to pretty much anyone. There is much research to show that the Mediterranean diet can be helpful for health as well as weight loss," Gorin says.

Neither dietician cited any concerns over the diet since it is well-backed by research and is a favorite of many experts. One reason is because it's more of a balanced lifestyle, instead of a restrictive diet that limits large food groups.

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

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Best weight loss diets: Experts weigh in on Whole30, Paleo, Keto and more - CNET

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

Losing weight is a time taking process, which is influenced by several factors like your sex, age and lifestyle habits. That's why not all diets and exercise suit all. What your friend may find effective and helpful in losing weight, might not work for you. But there is one more thing that determines your weight loss process: Your height. That might come as a surprise to many, but it is true. For shorter people, losing weight is much more difficult than taller ones. How your height affects your weight If you and your best friend weigh the same, follow the same diet and follow the same exercise routine, if you are shorter it would take more time for you to lose weight. The reason is that smaller bodies require less energy and thus burn fewer calories. People with short height naturally have less lean mass. Lean mass includes tissues, muscles, organs, bones, connective tissues. The number of calories you burn with different physical activities depends upon the amount of lean mass in your body. Lean muscle mass affects our basal metabolic rate (BMR), which determines how many calories the body burns at rest. More lean muscle means higher BMR and faster weight loss. Besides, short people also have less muscle as compared to taller people. Both of these factors make it difficult for short people to shed kilos faster than those who are taller. Some effective weight loss tips for shorter people It might be difficult for shorter people to shed kilos, but following some simple rules, you can make this journey easy. Eat less: As short people burn fewer calories, so they need to consume fewer calories. You and your taller friend cannot have the same amount of calories. Eat only as per your need. Do not go overboard and do not indulge in unhealthy food items.Lift weight: For shorter people, strength training helps a lot in shedding kilos. Weight lifting actually helps to gain muscle mass, which in turn can burn more calories. Add more protein to diet: Protein intake is important for people trying to shed kilos. Protein is the building block of the cells and is important for the recovery of sore muscles. Besides, you also need to pay attention to your micronutrient intake.

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DECODED: Why is it harder for short people to lose weight - Times of India

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