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From early aging to heart problems, the effects of the day-in, day-out grind can damage your health in irreversible ways.

High-pressure workdays, long commutes, raising kids, not enough sleep or exercise, trying to make ends meet.

The accumulated stresses of everyday life can damage your health in irreversible ways from early aging to heart problems to long-term disability.

Some people believe stress makes them perform better. But thats rarely true. Research consistently shows the opposite that stress usually causes a person to make more mistakes.

Besides making you forget where you put your keys, stress also can have dramatic negative impacts on your health.

Here are nine examples:

Its no secret that stressed people can fly off the handle. But new research reveals just how little stress is actually required for you to lose your cool.

A 2013 study by neuroscientists found that even mild levels of stress can impair our ability to control our emotions.

In the study, researchers taught subjects stress control techniques. But after participants were put under mild stress by having their hands dunked in icy water they could not easily calm themselves down when shown pictures of snakes or spiders.

Our results suggest that even mild stress, such as that encountered in daily life, may impair the ability to use cognitive techniques known to control fear and anxiety, lead author Candace Raio, Ph.D., said in a press release.

Some people are more prone to certain diseases, and chronic stress can give these conditions the green light.

Stress has been linked to illnesses that include cancer, lung disease, fatal accidents, suicide, and cirrhosis of the liver.

Researchers at Johns Hopkins University have discovered that children exposed to chronic stress are more likely to develop a mental illness if they are genetically predisposed.

Sex is a pleasurable and effective way to relieve stress. But stress can also get you out of the mood quicker than you think.

A 1984 study found that stress can affect a mans body weight, testosterone levels, and sexual desire.

Numerous studies have shown that stress especially performance anxiety can lead to impotence.

High levels of stress in pregnant women also may trigger changes in their children as they grow, specifically behavioral and developmental issues.

Some people respond to stressful situations through nervous tics or by grinding their teeth.

While people often grind their teeth unconsciously or when they sleep, it can do lasting damage to your jaw and wear your teeth thin.

A multi-university study in 2012 also linked stress to gum disease.

Researchers concluded that the pressures of marriage, parenthood, work, or lack of romantic involvement were factors in periodontal disease.

But those at greatest risk were people who became highly emotional when dealing with stress caused by their finances.

Stress can physically damage your heart muscle.

Stress damages your heart because stress hormones increase your heart rate and constrict your blood vessels. This forces your heart to work harder, and increases your blood pressure.

According to the American Institute of Stress, the incidence rate of heart attacks and sudden death increases after major stress inducing incidents, like hurricanes, earthquakes, and tsunamis.

In the ancient days of hunter-gatherers, harsh conditions forced people to eat as much as possible when food was available in order to store up for lean times.

That compulsion lives on inside us, and comes out when we are stressed.

Researchers at the University of Miami found that when people find themselves in stressful situations, they are likely to consume 40 percent more food than normal.

Those scientists recommended turning off the nightly newscast before eating dinner, to keep bad news and overeating at bay.

Chronic stress contributes significantly to premature aging.

Researchers at the University of California, San Francisco, discovered that stress shortens telomeres structures on the end of chromosomes so that new cells cant grow as quickly.

This leads to the inevitable signs of aging: wrinkles, weak muscles, poor eyesight, and more.

The connection between mind and body is often underestimated. But everyone has experienced a cold when they can least afford to.

Thats because the high demands stress puts on the body make the immune system suffer, which makes you more vulnerable to colds and infections.

The American Psychological Association (APA) recommends calming exercises, as well as social outlets, to relieve stress.

The potential dangers created by even mild stress should not be underestimated. They can lead to long-term disability serious enough to render you unable to work.

Researchers reached this conclusion after their five-year study of 17,000 Swedish working adults, ages 18 to 64, published in 2011 by the Journal of Epidemiology and Community Health.

One in four study subjects in the Stockholm area who had mild stress were awarded disability benefits for physical conditions like angina, high blood pressure, and stroke. Nearly two-thirds drew benefits for a mental illness.

Editors Note: This story was originally published on August 27, 2013 and was updated by Patrick Keeffe on August 4, 2016.

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Nine Ways Stress is More Dangerous Than You Think - Healthline

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Nov 26th, 2022 | Filed under Loss Weight
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Nov 26th, 2022 | Filed under Loss Weight

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Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

Find out more about eating heathily

Fruit and veg are low in calories and fat, and high in fibre 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Read up on getting your 5 A Day

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

Read more about drinking water as part of a heathly diet

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

Find out more about reading food labels

Using smaller plates can help youeat smaller portions. Byusing smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

To avoid temptation, do not stock junk food such as chocolate, biscuits, crisps and sweet fizzy drinks at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

Find out more about the calories in alcohol

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance.You may find it helpful to make a weekly shopping list.

Page last reviewed: 29 November 2019 Next review due: 29 November 2022

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12 tips to help you lose weight - NHS

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Oct 14th, 2022 | Filed under Loss Weight

People want to lose weight for different reasons, such as better health or a better body shape. Being chronically overweight or obese does increase the risk of several diseases, including diabetes, non-alcoholic fatty liver disease, gallbladder disease, and certain types of cancer. No matter what the reasons for losing weight are, there are some weight loss strategies everyone should know about.

Fiber protein should be chosen over fatty proteins. Protein is important for organ function and muscle building. When consuming red meat, people should choose lean meat over fatty one. Remove skin from chicken before cooking, skip fatty deli meats like Italian sausages and choose lean chicken or roast beef as an alternative. Vegetarians can get plenty of protein from beans, nuts, and seeds.

Lentils and beans are excellent sources of fiber and protein. Having low-fat dairy products as a protein source, including low-fat cheese and nonfat yogurt is good for our health. A 150-gram serving of yogurt provides about 11 grams (0.4 oz) of protein. Research shows that women, who eat high-protein yogurt snacks instead of cookies, chocolate, and other low-protein snacks, consume fewer calories and feel less hungry.

The natural sugars of fruit help satisfy a sweet tooth, while fresh vegetables can also help fill you up faster so eat more fruits and vegetables. Fruits and vegetables contain fiber, which can help you feel satisfied quickly. Consume seasonal foods such as eating apples in the fall or cherries in late summer. If you are not in favor of fruits and vegetables, you may eat them as snacks or desserts. Otherwise, you can use vegetables as a main course such as making a healthy salad to which you may add some cooked chicken, salmon, or almonds.

Eat more whole grains and cut back on simple carbs. Whole-grain bread, oatmeal, whole-grain pasta, sweet potatoes, and brown rice are all excellent sources of energy and nutrition. Simple carbs are things like white bread, processed flour, and white sugar that provide quick energy, but quickly turn into fat. Substitute with whole-wheat or oat flour for pancakes or baked goods. Replace rice with barley, or try to mix rice with barley or brown rice. Eat only natural carbs instead of processed carbs. Avoid processed foods like white bread, and cookies, or processed sweets like candy bars or vegetables high in sugar.

Follow the ancient diet and eat meat, fish, and seafood, as well as fresh fruits, vegetables, eggs, seeds, and nuts just like the ancients. Do not eat any pre-packaged or processed foods.

Reduce salt in your diet. Eating more sodium keeps your body hydrated, which can make you feel bloated and gain weight. Therefore, an easy way to lose weight is to consume less sodium in your diet. Instead of salt, try seasoning your meal with chili flakes, fresh salsa, and other seasonings. If you cut back on the salt for a while and let your taste buds get used to it, less salty foods will eventually taste salty too.

Do not skip meals. Many people think skipping meals helps with weight loss, but people who successfully lose weight tend to maintain their weight loss better by consuming three meals and two snacks a day. This suggests that three meals and two snacks could be a healthy eating pattern for weight loss. Between meals, eat a 150-calorie snack to keep your metabolism burning and stave off hunger while avoiding fattening snacks, such as candy or potato chips. When people are hungry, the body stores calories and slows down the metabolic process.

Avoid sugar-sweetened beverages. Sweetened beverages, whether artificial or natural, have little nutritional value and add significant calories to the diet. Do not drink fruit juice or other sugar-sweetened beverages. Even natural sugars can increase daily calorie intake and increase weight. If you choose to drink fruit juice, do not exceed half a cup per day. Instead of drinking sugar-sweetened beverages, drink unsweetened, calorie-free beverages. You should avoid beverages including soft drinks, fruit juices, sweetened teas, juice drinks, sports drinks, sweetened coffee drinks, and alcoholic beverages.

From a TCM perspective, weight loss is dependent on ones own constitution. Those who have spleen deficiency and phlegm-dampness, often appear puffy and edematous, tend to feel dizzy and drowsy throughout the day, and suffer from bloating with loose stools, and an enlarged tongue with a white and cloudy coating. For this type of constitution, to lose weight, one needs to focus on strengthening the spleen, removing dampness from the body, nourishing qi, and activating blood. On the other hand, those with a dry and hot stomach, often have strong muscles, and a good appetite, are prone to feeling thirsty and are thus fond of cold drinks, tend to have problems with bowel movement, and their tongues tend to be reddish with yellow coating. For this type of constitution, to lose weight, one should focus on clearing the heat from the stomach and lubricating the intestines to help with bowel movement. TCM embodies the spirit of treatment by syndrome differentiation andhas different treatment plans for people with different constitutions.

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Dr. Teng Cheng-Liang, is a Chinese and Western medicine practitioner with more than 20 years of professional medical experience. He is the Superintendent of Chi Teh Medical Clinic & Cheng-Liang Medical Clinic in Taipei, Taiwan. He graduated from the College of Medicine at Taipei Medical University and completed his Doctoral Degree in Traditional Chinese Medicine at the Nanjing University of Chinese Medicine.

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Obesity Increases Risk of Diseases: Eat These Foods Instead - The Epoch Times

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Oct 14th, 2022 | Filed under Loss Weight

Nutrition scientist Barbara Rolls, PhD, created the Volumetrics Diet in 2000 based on years of research. The resulting books four of them, not including updates and translations have sold hundreds of thousands of copies.

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Most diet trends end up in the dustbin of history within a few years, but Volumetrics seems to be standing the test of time. Its also gained the respect of many healthcare professionals.

So, what exactly is the Volumetrics diet?

The basic principle of Volumetrics is that volume matters. The plan establishes a loose ratio: No food is off limits, but you want to eat much larger quantities of certain kinds of foods than others. By filling up on low-calorie, healthy foods, you dont feel as hungry as you may on other diets.

Dietitian Julia Zumpano, RD, LD, describes Volumetrics as a very filling diet, mainly plant-based, that encourages you to eat very nutrient-dense, non-starchy vegetables that pack a lot of nutritional benefit.

The Volumetrics diet breaks food down into four categories. To determine which category a food belongs in, you divide the number of calories per serving by its weight in grams. The result is a number between zero and nine.

If youre attempting to lose weight on the Volumetrics diet, youre encouraged to eat 1,400 calories a day. The majority of what you eat in a day should be coming from categories one and two, but occasional, small indulges from categories three and four are acceptable.

In addition to the dietary measures, the Volumetrics diet recommends getting 30 to 60 minutes of exercise per day.

When it comes to weight loss and nutrition, one size doesnt fit all. Zumpano explains that choosing the diet thats right for you is a personal process.

Its affected by the foods you enjoy, and know that you cant give up, food availability, and how motivated you are to make changes to your eating habits and food choices, she says.

Here are some commonly stated benefits and drawbacks of the Volumetrics diet:

While most doctors and dieticians agree that its a solid approach, the Volumetrics diet isnt perfect. Here are some of the downsides to the program:

As with any diet, the key to success on the Volumetrics diet is following the plan in good faith and adjusting it where necessary to fit your lifestyle.

What do we mean by good faith? Zumpano puts it best, explaining, We are in a hacking world, and its OK to hack your diet once in a while. But if you do it on a regular basis, youre not going to reap the benefits as intended.

Think about it as embracing the spirit of the diet, not the letter of it. Yes, nuts and fast food are in the same category, but we all know that a handful of almonds is a better choice than a handful of pretzels. Unlike plans that integrate a peer-support system of some kind, youre only accountable to yourself on the Volumetrics diet.

While the freedom that comes with the Volumetrics diet may tempt some people to try and game the system, it also makes it adaptable to your needs. That, in turn, makes it sustainable.

How do you adjust the Volumetrics diet to fit your goals and lifestyle? Here are a few examples:

Like all diet plans, your mileage may vary when it comes to Volumetrics. If youre trying to decide whether or not to adopt this approach to eating, the following questions may prove helpful:

Some diets, like the DASH diet or the diabetes diet, are designed to address specific health concerns. The Volumetrics diet isnt, so youre unlikely to hear about it from your physician unless you ask about it specifically. Before making any radical nutritional changes, do some additional research, and have a conversation with your doctor or dietitian.

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What Is the Volumetrics Diet? - Health Essentials

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Oct 14th, 2022 | Filed under Loss Weight

KANSAS CITY, Mo. -- Referee Carl Cheffers said he followed the roughing the passer rule when he penalized Chiefs defensive tackle Chris Jones late in the first half of Kansas City's come-from-behind 30-29 victory over the Las Vegas Raiders on Monday night.

The Chiefs had just scored to trim their deficit to 17-7 when Jones stripped the ball from Raiders quarterback Derek Carr just before halftime. Jones landed on Carr while also coming up with the ball -- replays showed it was clearly loose and that Jones cleanly recovered it -- but Cheffers threw a flag for roughing the passer.

Cheffers, in a pool report following the game, explained that he saw Jones land on Carr with his full body weight while the quarterback was in the pocket.

Cheffers said Carr "gets full protection of all aspects of what we give the quarterback in a passing posture. So when he was tackled, my ruling was the defender landed on him with full body weight. The quarterback is protected from being tackled with full body weight."

Cheffers said the fact Jones took the ball away from Carr was irrelevant.

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"[Carr] gets passing protection until he can defend himself,'' Cheffers said. "Just as if he had thrown the ball, he still gets protection. ... That extends until he's no longer in control of the ball.''

The Associated Press, citing a league source with knowledge of the matter, reported Tuesday that the NFL plans to discuss roughing-the-passer penalties but that changes to the rule are not expected during the season.

The Chiefs were irate at the penalty, which happened with less than two minutes to go in the half and was not reviewed.

Chiefs coach Andy Reid stormed off the sideline to argue. And after the teams traded field goals in the final minutes, leaving the Raiders ahead 20-10, Reid cornered Cheffers again as the teams headed to the locker room.

"I got it off my chest,'' Reid said. "I said what I needed to say.''

Kansas City quarterback Patrick Mahomes said he has seen Reid angrier -- but not about an official's call.

Jones said he braced himself with the arm not holding the ball so he wouldn't land on Carr with his full body weight.

"How should I tackle people?" he said. "How should I not roll on him? I'm trying my best. I'm 325 pounds, OK? What do you want me to do? I'm going full speed trying to get the quarterback.''

Jones referenced a roughing the passer penalty on Atlanta Falcons defensive tackle Grady Jarrett the day before, for a seemingly innocuous tackle of Tampa Bay quarterback Tom Brady. The penalty gave the Buccaneers a first down and allowed them to run out the clock in a 21-15 victory, rather than giving the Falcons a chance to drive for the win.

"They have put such an emphasis on roughing the passer penalties that we've got to be able to review it in the booth,'' Jones said. "That's the next step. ... Sometimes looks can be deceiving. Now it's getting absurd. Now it's costing teams games.

"I actually stripped the ball and gravity kind of took me to the ground. That's a roughing the passer call at a critical situation in the game. It's third down, and we're down 10 points. ... A lot of these roughing the passer calls would be called back [after video review].''

Mahomes said the penalty on Jones "wasn't the greatest call in the world'' but added that he understood the referee's dilemma.

"You want to protect the players and everything like that in all aspects of the game; but at the same time, there comes a commonsense factor where guys are trying to play football and trying to win football games,'' Mahomes said. "Whenever it's blatant and they do something dirty to try to hurt someone, you want to make sure that's called; but at the same time, you don't want it to affect the football game and change the outcome.''

The Associated Press contributed to this report.

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Ref - Chris Jones landed on Derek Carr with full body weight, hence flag - ESPN

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Oct 14th, 2022 | Filed under Loss Weight

We've all heard about the importance of regularly drinking water and the consequences that can stem from not staying hydrated enough. But is it possible to drink too much water each dayand if so, how much is considered too much? What are some potential advantages as well as consequences of drinking at least a gallon of water every single day?

Like me, you might've turned to the viral TikTok Water Gallon Challenge trend in an effort to understand the effects of consuming more water on the regular. The challenge encourages people to guzzle a gallon of waterwhich is about 3.8 litersevery day for 30 days. Whether one chooses to continue drinking a gallon of water a day beyond the 30-day mark is up to the individual's discretion, of course. After I attempted this challenge earlier in the year, I took a break from drinking that much water once my 30 days were up. But lately, I've been wondering to what extent it is beneficial to drink this much water on a consistent basis.

Ever curious, I consulted The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, to get their advice on how much water is considered enough per day plus find out what might happen should you drink a gallon of H2O every day.

"The amount of water you need to drink over the course of the day is affected by your gender, age, weight, what your diet is comprised of, and how active you arewhich can cause needs to vary a good deal. Typically, men need about 15.5 cups of fluid a day (3.7 liters, nearly a gallon), and women need about 11.5 cups of fluid (2.7 liters, nearly three-fourths gallon)," the Nutrition Twins told Eat This, Not That! "This includes all fluids from water, other beverages, and food. Typically about 20% of the daily fluid intake comes from food and drinks, aside from water."

With this in mind, the Nutrition Twins shared their insight with us on the possible outcomes of incorporating drinking a gallon of water into your daily routine. Read on to get their take on how consuming a gallon of water each and every day could potentially impact your body.

The Nutrition Twins claim that when you drink at least a gallon of water per day, you may start to realize that your appetite isn't as strong as it once was. That's because thirst is often mistaken for hunger, and sometimes when people do not get enough water, their instinct is to satisfy this hankering with food as opposed to the hydration their body truly seeks. As a result, they end up eating extra food instead. However, guzzling a gallon of water can help you manage your cravings, enabling you to react accordingly when you genuinely feel thirsty versus hungry.

"When you drink more and are properly hydrated, that hunger no longer exists, and you can shed pounds as you stop consuming extra calories that were a result of dehydration," says the Nutrition Twins.

Get your vogue faces ready to strike a pose! Evidently, any water fountain can essentially function as a mini Fountain of Youth. According to the Nutrition Twins, water carries nutrients to the skin that helps hydrate while simultaneously filling the spaces between cells.

"This helps to prevent dehydrated skin that can look sunken and weathered," they say. "Staying hydrated also plumps up the cells making skin look more youthful."

Who needs the caffeine from coffee or energy drinks when you have the natural wonders of water helping you throughout the day? The Nutrition Twins claim that a gallon of water can even keep you refueled and recharged all day long.

"Water carries nutrients and oxygen throughout the body to the brain and to working muscles. If you're even slightly dehydrated, you feel tired because oxygen flow to the brain is impaired. What's more, your heart then must work harder to pump oxygen to your organs and throughout your body, which is tiresome," the Nutrition Twins explain. "In fact, research has found that just 1.6% of dehydration causes fatigue. This is considered just mild dehydration, which is 13% of body weight, [or] 1.54.5 pounds in a 150-pound person."

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If you've ever had constipation troubles, there are a few tricks you can try that involve consuming food or beverages that can help get things moving. However, one simple solution to overcoming that backed-up, bloated feeling is drinking more water.

"Many people struggle with constipation and the bloat that comes with it simply because they don't drink enough water. So their stool ends up being hard and difficult to pass," says the Nutrition Twins. "If you aren't getting enough water and increase your consumption as you strive to drink a gallon of water, you'll help to make the stool softer and easier to pass. And as you become more regular, the bloat that came with constipation will be relieved too."

Drinking a gallon of water each day may help mitigate constipation in addition to any related symptoms, the twins suggest. However, daily consumption of this much water could also lead to more frequent urination.

"When you drink too much, it can't all just stay in your bodyit has to make its way out. So, frequent bathroom trips are to be expected," the Nutrition Twins advise.

So, unless you like spending most of your day on the hunt for an available restroom, you might want to be mindful of when and where you decide to hydrate with a drink of water and avoid overdoing it beyond the recommended quantities. Besides, do you really want to keep waking up in the middle of the night to scoot to the loo, or be that person on road trips who wants to stop every few minutes to find a bathroom?6254a4d1642c605c54bf1cab17d50f1e

Although maintaining proper hydration is essential to maintaining your overall health, those with digestive issues might want to think twice before drinking this much water each day.

"Although this likely only will be the case for some people who have digestive issues, drinking large amounts of water with meals is not a good idea as it dilutes digestive enzymes, and these people may have more issues digesting their food," the Nutrition Twins advise.

Whether you are susceptible to digestive issues or not, it might be worthwhile to consult a physician to determine if drinking a gallon of H2O daily is excessive with respect to your own medical history.

Do these symptoms sound familiar? Perhaps you felt similar symptoms when a bit dehydrated. Interestingly enough, you're also at risk of experiencing nausea, fatigue, confusion, and headaches when you have too much water. If you go overboard with how much water you consume each day, you can increase your chances of developing other serious health issues, as well.

"When you get too much water, it dilutes the sodium in your body, which can lead to hyponatremia," says the Nutrition Twins. "This can put you at risk for seizures, going into a coma, or even dying."

For those who tend to be susceptible to urinary tract infections (UTIs), chugging tons of cranberry juice isn't the only beverage-related tactic to help to avert discomfort. According to the Nutrition Twins, drinking lots of water can be a UTI deterrent.

"Water not only dilutes your urine, but it means that you'll be urinating more frequently, which flushes bacteria away from the urinary tract, preventing infections," says the Nutrition Twins. "One study showed the women who drank 1.5 liters of water daily had a 50% reduction in recurrent cystitis, a type of urinary tract infection."

Kidney stones are painful, hard mineral deposits that can develop in your kidneys. This pain only further intensifies when your body attempts to "pass" them, expelling them via your urinary tract. However, the Nutrition Twins assert that water can help minimize your chances of possibly developing kidney stones.

"One of the best ways to prevent kidney stones is by drinking plenty of water to prevent the stone-forming crystals from sticking together," says the Nutrition Twins. "Research has shown that for every 0.5-liter water increase, you can significantly reduce stone formation."

While there are foods and drinks that can make joint pain worse, there are also things you can consume that may aid in alleviating these aches and keeping your joints healthy. Drinking water and staying hydrated is one recommended strategy that the Nutrition Twins claim can help your joints feel loose and limber.

According to the Nutrition Twins, "Being properly hydrated lubricates the joints, so you may move more easily and feel less pain and stiffness."

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What Drinking a Gallon of Water Every Day Does to Your Body - Eat This, Not That

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Oct 14th, 2022 | Filed under Loss Weight

Jorgie Porter, the English actress and model best known for playing Theresa McQueen in the Channel 4 soap opera Hollyoaks, always looks fit. And she works hard to stay that way, especially now that she's pregnant. "I think my bumps bigger than me !," she captioned a recent swimsuit photo. In other shots, she's seen doing "a bit of this," on her babymoon. How does she stay so fit? Read on to see 5 ways Jorgie Porter stays in shape and the photos that prove they workand to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

"I was a size 12 and the teachers told me I had to lose weight and that I wasn't allowed to eat things like chocolate, ice cream or cake. They told me to only eat fruit and veg for a week. But when you're not allowed something you want it even more, so I'd overeat to make myself feel better," she told Closer. Then she'd slow down. "It was a constant battle I wanted to be skinny, but I was always hungry."

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"In the past when I was sixteen, I had horrific skin," she told HELLO! Online. "I used to get shouted at like, 'pizza face'. That was before social media, when people could hide behind it. This is when people shouted in your face about how bad your skin is. I've dealt with really bad skin for a really long time." She uses Proactiv to clear it up.

We wish Jorgie the healthiest of pregnancies. She once miscarried quadriplets. "It was a bit harder because having the hormones times four, it was just so hard," she told Loose Women. "It was a missed miscarriage. So my body was still being pregnant and still sort of doing the, the symptoms of pregnancy and it then did carry on for a while and then which gets really heartbreaking." she added: "I felt really helpless. It was quite sad."

Jorgie's dog Stella makes for great company. "There are also many psychological benefits to having a pooch around. Dog owners are less prone to bouts of loneliness, anxiety, and depression. Simply petting your dog can make you feel less stressed. One of the greatest benefits of owning a dog is that it encourages you to practice mindfulness being in the present moment and fully appreciating life. Mindfulness can help you relieve stress and also improves your overall health," says Harvard Health.

Jorgie posed in the pool recently, reading a book. One study "determined that people who read books regularly had a 20% lower risk of dying over the next 12 years compared with people who weren't readers or who read periodicals. This difference remained regardless of race, education, state of health, wealth, marital status, and depression."

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Jorgie Porter in Bathing Suit Enjoys "a Bit of This" Celebwell - Celebwell

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Sep 28th, 2022 | Filed under Loss Weight

Express News Service

Noida-based media professional Raashi Rohatgai found herself at sea when, despite pulling all strings to get fit, strong and toned, she only looked pale and weak. During the first lockdown, she had shed an impressive amount of weightfrom 72 to 57 over eight monthsby doing home workouts but still found herself far afield from her goal of a shredded look. I mistook the number on the scale as a marker of my fitness journey. After the kilos dropped, I was left with loose skin on my belly, glutes and thighs, and no amount of workout madeit go away. I pushed myself some more, and lost another five kg, only to find my body fat percentageat an unhealthy levelof around 17 per cent.

"I increased my food intaketo balance it out but only ended up gaining weight. Nothing seemed to work, says Rohatgi. When things went to Pete Tong, the 35-year-old spoke to a friend, who introduced her to body recomposition. That was the watershed moment for Rohatgi.

Being a fitness trainer,he guided me through the process. From my food composition to workouts,I went for a complete overhaul. In the end, the scales showed I had gained three kg, but for the first time, I could see my firmer abs and arms. I felt fit. My body fat was at a healthy22 per cent. Body recomposition proved to be a more holistic, sustainable approach to becomingfit, she says.

What is it?Body recomposition helps you gain health without losing your mind. For starters, dont walk into the trap of believing that losing fat while gaining muscle is impossible. Itsa fallacy that stems from the traditional approachof bulking and cutting, wherein you first gain weight and muscle mass, and then trim body fat, while maintaining muscle. To keep it simple, body recomposition simply entails maintaining the perfect fat to muscle mass ratio with a combinationof specific exercises and nutrition, says Gurugram-based health coachUma S Pradhan. Weight loss is only a byproduct,as the regimen focuseson overall fitness.

Get startedRide the wheels of diet cycling, an effective eating technique that will advance your body's recomposition journey. Instead of consuming a set number of calories per day, eat more calories when you exercise and fewer when you dont, says Noida-based fitness coach Ruby Jaiswal, adding, This intermittent style of eating aids faster weight loss, as you do not have to remain in a calorie deficit phase for long; this isa common reason why people fall off the dieting radar.

Consuming an inadequate amount of calories makes one excessively hungry, increasing the chancesof overeating. Calorific shifting, on the other hand, is a flexible approach to eating that trains your mind to eat optimally for better health.

For greater results, acquaint yourself with your maintenance calorie count. Next, aim fora calorie gap. For instance, if youre looking ata 200-calorie deficit (this number is different for everybody depending on your fitness goal) and burning 2,400 calories, you need to consume 2,200 calories. Dont get fixated on the numbers. Ballparkis a good starting point, says Jaiswal.

Next, pack in the protein punch. Include eggs, almonds, cottage cheese, chicken, fish, Greek yoghurt, lentils, milk and Ezekiel bread, while reworking your bodys composition. Protein helps gain and maintains muscle, in addition to expeditingfat loss during periods of calorie restriction. Youcan also try protein supplements such as whey protein. Cut out processed foods from your diet, and reduce carbohydratessubstantially. Focus on whole grains and a fibre-rich food,says Jaiswal.

Workout wondersInstead of pumpingiron or running thebelt excessively, strikea balance, as the former builds strength and the latter promotes fat loss. Doing both back-to-backsis counter-productive,says Gurugram-based bodybuilder Sanjay Hooda, adding, It can lead to interference effect, wherein cardio impedes the effectiveness of strength training by burning up the calories needed for muscle building, repair and maintenance. Try to maintain a 12-hour gap between the two.

On days allocated for strength training (you can also try high-intensity interval training to speed things up as it burns fat while boosting the metabolic rate faster), your calorific intake should be more 5-10 per cent more than your maintenance calorie numbers. On non-workout days, it should be 5-10 per cent less. This ensures that calories are not stored as fat; theyre either burned to use asfuel for the body or to build and maintain muscle,says Hooda.

Theres more to itIgnoring fundamentals such as quality sleep and stress management will impede your progress.Sleep promotes muscle health. The brain releases several restorative hormones, including testosterone, which promote tissue growth, ease muscle soreness, and build bone mass, muscle mass and strength. Sleep also aids optimal fat distributionin the body. Stress, onthe other hand, createsmuscle tension. Cortisolor the stress hormone is known to increase the fat build-up in the body,says Jaiswal, adding,And please stop obsessing over those numbers onthe weighing scale.

Top tips

Alternate between strength training and cardio.

Dont combine them.

Try HIIT workoutsto speed up theprocess of fat loss and muscle gain Ensure 1.4 to 2 grams of proteinper kilogram ofbody weight Include fibre-rich food in your diet Limit sugar andpre-packaged food

The healthy body fat percentages based on your age are: For people aged 20 to 39, women should aim for 21 per cent to 32 per cent of body fat. Men should have 8 per cent to 19 per cent. For people 40 to 59, women should fall between 23 per cent to 33 per cent and for men, it should fall around 11 per cent to 21 per cent. If youre aged 60 to 79, women should have 24 per cent to 35 per cent body fat and men should have 13 per cent to 24 per cent. To determine your body composition, a nutritionist may employ anthropometric means such as assessing your weight, height, abdominal girth and skinfold measurements. There are other ways as well, such as bioelectrical impedance, dual-energy X-ray absorptiometry, and total body water estimates.

Credit: American Journal of Clinical Nutrition

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Weapon of mass construction: How to lose weight in the healthy way? - The New Indian Express

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Sep 4th, 2022 | Filed under Loss Weight

Dee Hodgson, 53, weighed 28st 11lbs and lived in constant pain because of her weight, she wasn't mobile and was on 20 different types of medication before she began shedding weight and discovered her love for bodybuilding

Image: Courtesy of Dee Hodgson / SWNS)

A gran-of-eight lost 18st and ditched her walking frame to become a bodybuilder.

Dee Hodgson struggled with several health conditions due to her size, including type two diabetes, and she lived in constant agony.

The 53-year-old was on 20 different types of medication for her physical and mental health as she struggled.

But she decided to change her habits and ditch her life of processed food and sugary snacks, relying on a walking frame to move, for something healthier.

At her heaviest Dee weighed 28st 11lbs and lacked mobility.

But after a year of dieting she took up exercise and eventually fell in love with bodybuilding.

She said it made her feel like a completely different person, BirminghamLive reported.

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She added she then: "tried my hand at bodybuilding - and absolutely loved it. Now I've lost 18st.

"I have so much more energy, I'm so much happier - it's completely changed my life.

"I did a lot of classes to start with, but when I started working with a personal trainer, I developed a passion for weights.

"He introduced me to weightlifting and that was the start of my bodybuilding journey."

Dee said her personal trainer, Josh Bothwell, has "helped me more than I could ever say" adding that her friends at Warriors World gym in Coventry "have been integral to my journey".

Her new found love for the gym quickly yielded results and she can now leg press 335kg, deadlift 80kg and bench press 46kg.

She is now being coached by Lisa Morrison, a UKUP/WUP pro athlete and also trains at Simply Gym, Earl Place, Coventry.

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"Ive done a couple of dance competitions to raise money for charity," she said.

"Im competing in a body building competition in November in High Wycombe. Im in the transformation class, so its all about the journey.

"They will show a before picture before I come out on stage. Its about showcasing the way youve built your body.

"Im petrified but really excited! Ive always had body image issues but this is all part of my recovery.

"Its so far out of my comfort zone, Ill be out in a tiny bikini with all my scars and loose skin on show, but I hope that it will inspire others.

Recalling the start of her journey, she said she lacked mobility which was so limiting and found herself in pain all the time.

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She said: I thought I was happy but I look back now and I realise I was depressed and in pain.

"My life was very limited and I was very dependent on people, which was hard as Im very independent. It was embarrassing for me."

Dee, a gran-of-eight, opted to follow a "caveman diet" only eating natural foods, including eggs and vegetables.

"My new diet was very basic and that made it easier to stick to," she said.

"I didnt notice the weight loss at first, but when I hit six stone down, I realised that it was working and I might as well keep going.

"People were noticing the difference and I was feeling more mobile and healthier, and I realised that a different life really was achievable."

In her first year Dee lost 12 stone and then joined her local fitness centre where she found a passion for fitness.

It was from there she discovered bodybuilding.

As well as losing so much weight she had two stone of saggy skin cut off following her transformation.

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Dee, who now weighs 11st 11lbs, said she now feels like a new woman.

She added: "My weight got out of control. At first, I wasn't dieting to lose weight, I just wanted to feel better and to help ease the symptoms of my health conditions.

"But the pounds quickly fell off me and it gave me the motivation to keep going. I started going to the gym and fell in love with working out.

Dee also revealed her weight had impacted her family too as her son Will, 33, said his mother would die.

She said: My body was collapsing because I was obese, and once I lost the weight, I wasnt in pain anymore.

"I remember about a year into my journey, I was playing tag with my eldest granddaughter, and she turned around and said: Nanny, I didnt know that you can run.

"And its moments like that, that make it all worthwhile. Bodybuilding has changed my life and I dont use that phrase lightly.

"I now look at myself with pride. Im taking back the years that were stolen from me and owning my future.

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Gran-of-8 in constant agony shed 18st and ditched walking frame to become bodybuilder - The Mirror

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Sep 4th, 2022 | Filed under Loss Weight
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