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A Helpful Guide to All the Things You Shouldn’t Eat if You Want to Live Longer and Lose Weight – Organic Authority

Jun 22nd, 2021
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Heres an Internet wormhole: Go to YouTube and search for food commercials from the era of your childhood. You will find, remarkably, that not only are they all there, but theyre also organized and curated into playlists that are a crash course or dare I say, a crash diet of horrific proportions.

This exercise was a survey of the 70s and early 80s, the apotheosis of Mad Men-style advertising culture that convinced us that Mikey likes it and my bologna has a first name.

For me, this exercise was a survey of the 70s and early 80s, the apotheosis of Mad Men-style advertising culture that convinced us that Mikey likes it and my bologna has a first name. I havent eaten either Life cereal or Oscar Mayer bolognafor decades, and yet the videos inspired nostalgic pangs that Don Draper could surely convince me were hunger.

Id like to say that I dont eat these foods because theyre bad for me and the planet, but thats only part of the story. The carb- and sugar-rich cereal and deli meat of questionable animal origins are, indeed, bad for my body: Thats science. But if my YouTube binge has taught me anything, its that food science is in a constant state of flux, and food companies will always have a special interest in exploiting it.

Then came the aughts and the fascination with Atkins-inspired ketosis. It was a time when all fats were good and "fat-free" was just a pair of F-words.

Case in point: fat.

In the 80s, fat was decidedly bad, and "fat-free" products flooded supermarket aisles. In the 90s, suddenly, some fats became good, but only those with names that sounded like indie movies (Carey Mulligan stars in Polly, Unsaturated) and could be associated with a vision of the Mediterranean that was far closer to the imagination of the Nouvelle Vague than the reality of 90s Italy or Greece.

With the aughts came a fascination with Atkins-inspired ketosis. It was a time when all fats were good, and "fat-free" was just a pair of F-words. The throughline was "science," albeit a science exploited by corporate food chemists, like fish-fingered Frankensteins.

In 1996, for example, the Food and Drug Administration approved for human consumption a chemical additive known as olestra (a.k.a. Olean), which replaced fat in everything from potato chips to butter while also (drumroll) replacing satiation with a well-known side effect. Loose bowels. Now you could eat your cake and have it too. In your pants.

Kale is better than cob lettuce. No, wait, kale is out because it's a brassica, and brassicas are bad because...I can't remember.

And Frankenfoods aren't the only foods you need to worry about. This is a quote from an email my editor sent as she attempts to make the case for kale:

Kale is better than cob lettuce. No, wait, kale is out because it's a brassica, and brassicas are bad because... I can't remember, but I've seen this. Something about hurting the thyroid.

Kale skyrocketed in popularity (we called kale "the new beef" for its dense nutrition), with folks eating it by the bushel before realizing that while kale in small quantities is good, kale in large quantities can indeed be toxic. And this totally understandable distinction between a normal amount and an abnormal amount has led to a preponderance of very divisive feelings about the crucifer.

In short, if weve learned anything, its that weve learned nothing, and the universes appetite for irony presupposes that kale is overdue for a reversal.

Kale is dead. Long live kale.

Ditto beans.

Sure, theyre one of the most common foodstuffs across the Blue Zones populations, which are the seven (or five, or nine, depending on how you Google) longest-lived, healthiest populations on earth, but they also contain what are known as antinutrients.

Now I'm no nutritionist, but if I played one on TV, Id say this is due to Fig Newtons Third Law of Nutrition, which says for every nutrient, there is an equal and opposite antinutrient, and in this case, its the real-life protein known as lectin. These proteins bind to certain carbs like sugar and turn into inflammatory agents. And sometimes poison. Castor beans, for example, are notorious for a poisonous lectin known to medical examiners and cozy mystery writers alike as ricin.

So, skip the bean dip... if you wanna live.

But wait, theres more!

Bread. obviously, gluten is a killer.

Fruit. The sugar is a Soviet-era plot to destroy American minds and bodies!

Eggplants, tomatoes, peppers theyre all nightshades, which, Im pretty sure were evil spirits in some Harry Potter book.

Mushrooms are only acceptable to eat if youre micro-dosing, but not in your pasta sauce: theyre fungus, which is code for toxic shock syndrome. I wont even go into red wine and its on-again-off-again feints to being a resveratrol-rich health tonic.

There's a kind of irony lurking here. We eat plant and animal matter (aka food), which means that our meals go from living to dead to digested. Is it paranoid to think that our food concerns are really plants and animals reaping their revenge?

I concede: It's not just paranoid but wrong. Maybe not the revenge part (I mean, have you read Animal Farm?) but the notion that all foods are really just bite-sized time bombs.

The fact is, some simple rules of thumb (like, don't eat anything with a thumb) can help you find a diet that will keep you healthy and happy. A place to start is to understand your own personal and unique nutritional needs (a nutritionist or registered dietitian can help in this regard) and to skew as closely as you can to sustainably produced organic choices that are not aren't overly processed and don't contain ingredients you can't pronounce. Simple is always better. Like this famous mantra from the inimitable Michael Pollan:

Eat food, not too much, mostly plants.

The reality is that whether you're eating Life cereal or not, whether you eat nightshades or eschew them, and even if you eat bologna from time to time... your diet is probably safer than you think, and there's no reason to beat yourself up over it.

The only thing that should be black and blue is your fair trade, shade-grown, farm-to-fork, non-GMO, natural and organic black bean and blue corn nachos. With vegan cheese, of course.

Related on Organic AuthorityThe 3 Differences Between Paleo and Keto Diets (and 9 Great Ways to Do Both at Once!)'The Accidental Paleo' Combines Plant-Based Eating and the Paleo Diet EffortlesslyMy Diet Doesn't Have a Catch-All Name, But It's the Healthiest I've Ever Felt

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Yoga asanas to lose weight – Times of India

Jun 22nd, 2021
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Yoga, a group of physical, mental, and spiritual practices that dates back to pre-Vedic Indian traditions, since the Indus valley civilization around 3000 BCE. Though it is most likely developed as a systematic study around the 5th and 6th centuries BCE, in ancient India's ascetic and ramaa movements. Yoga has its mention in Rigveda, Upanishads, and The Yoga Sutras of Patanjali, and hence due to its rich history, it is divided into periods of innovation, practice, and development. Yoga was refined and developed by the Rishis and Brahmans who documented their training in the Upanishads.Today yoga is being used as a potential exercise to reduce stress, improve immunity and lung functions, and also for weight loss. Is Yoga effective for weight loss?

Yoga combined with healthy eating habits has proven beneficial in losing weight along with keeping the mind and body healthy. Yoga increases the oxygenated blood flow across the body that helps to overcome pain, anxiety, insomnia, and the inability to concentrate. Yoga focuses more on building body flexibility and toning the muscles.

Manisha Kohli, Yoga instructor, and inventor, meditation, and wellness coach explained that for weight loss apart from taking care of your nutrition, one should include movement which is importantly a big part of it. She suggested some of the Yoga movements that will give you maximum results in the least amount of time.

Below are the Yoga poses that one should include in their daily routine in order to lose weight and build endurance.

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How Much Water Should You Drink? Try This Trick to Sip More – The Beet

Jun 22nd, 2021
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Drinking enoughwater every day is easier said than done, butwhen we drink theright amount, our bodies reap benefitssuch as increased focus, more energy, natural weight loss, and better digestion. Staying hydratedsupportsimmune health and can give our daily workout performance a boost and improves how we feel physically and mentally. The flip side is that drinking less than we need undermines all of those things.

To help you stay hydrated all day, try the simple trick of infusing your water with fruits and herbs for better taste and the extra benefit of absorbing vitamins and minerals.Here, we outline exactlyhow much water you should drink in a day, the benefits of staying hydrated, and the best-tasting and healthiest pairings to infuse your water with, and theextraordinary benefits of simply adding lemon or any other citrus to your glass.

Knowing the right amount of water to drink daily depends on your weight and activity level, andcan seem shocking because finishing a water bottle can seem like a big task. To make sure you're drinking the right amount, registered dietitianNicole Osingawho created The Beet's VegStart Dietrecommends using this simple formula: Multiply your weight in pounds bytwo-thirds (or .67) and the number you get is the number of ounces of water to drink in a day. Meaning, if you weigh 140 pounds, you should drink 120 ounces of water every day, or about 12 to 15 glasses of water per day.

Before you gasp, consider this: The closer you get to drinking the optimal amount of water, the healthier you'll feel. Proper hydration is critical formaintaining health on a cellular level. Every cell in the human body is reliant on waterfor proper function," according toDr. Robert Parker, BS, DC (Parker Health Solutions) andwhen our cells function properly,the rest follows.

Dehydration can negatively affect your mood and cognitive function.This is especially important for students, athletes, or anyone whoneeds to boost focus at work or is active. So, when you're studying for an examit's always beneficial to keep a water bottle on your desk and hydrate before and after working or taking an exam. The same goes for athletes wholive an active lifestyleor play a sport.

In a studyby a group of nutritionistscomparing age and cognitive function against mild dehydration, the results found that "mild dehydration produces alterations in a number of important aspects of cognitive function such as concentration, alertness, and short-term memory in children (1012 y), young adults (1825y) and in the oldest adults (5082y.) As with physical functioning, mild to moderate levels of dehydration can impair performance on tasks such as short-term memory, perceptual discrimination, arithmetic ability, visuomotor tracking, and psychomotor skills."

There's a reason why many weight loss programs advise dieters to drink more water.A study conducted by researchers at the Obesity Society measured the associations between absolute and relative increases in drinking water and weight loss over 12 months. Data was collected from 173 premenopausal overweight women (aged 2550 years) who reported drinking water at baseline and then as they attempted to lose weight.

After twelve months, the absoluteand relative increases in drinking water were "associated with significant loss of body weight and fat," concluding that drinking water may promote weight loss in overweight women who are dieting.

Our kidneys regulate a healthy water balance and blood pressure, as well as remove waste from our bodies, and drinking enough water supports these activities, according to a study by The National Institutes of Health.

"If the kidneys economize on water, producing more concentrated urine, there is a greater cost in energy and more wear on their tissues. This is especially likely to occur when the kidneys are under stress, for example when the diet contains excessive amounts of salt or toxic substances that need to be eliminated. Consequently, drinking enough water helps protect this vital organ," the studyconcludes.

When a person doesn't drink enough water, they often feel tired or burnout. Symptoms of being dehydrated are mentally or physically slowing down, yawning, or even needing a midday nap, according toresearchersat theUS Army Research Institute of Environmental Medicine. "Dehydrationalters our cardiovascular, thermoregulatory, central nervous system, and metabolic functions," they found. So when youperform physical activities, be sure to drink enough water before, during, and after your exercise for better performance and increased energy.

Hydration has always been linked to clearer skin,which is why skincare labels promote cucumber and watermelon aseffective ingredients because they're so water-dense. "Water intake, particularly in individuals with low initial water intake, can improve skin thickness and density as measured by sonogram,and offsets transepidermal water loss, and can improve skin hydration," according to a study by the International Journal of Cosmetic Science. When you infuse your water with these fruits (cucumber and watermelon) you add morehydrationto the mix.

Feel dehydrated causes headaches and tension, which can make you stressed or anxious. In onestudy, researchersexamined increased water intake and the effect on symptoms in headache patients. Patients with a history of different types of headache, including migraine and tension headache were either assigned to a placebo or the increased water. Those who wereinstructed to consume an additional volume of 1.5 liters of water per day on top of what they already consumed in foods and fluids reported less pain.The increasedwater intake did not affect the number of headache episodes but helped reducethe headache intensity and duration. Results explain that water intake can help relieve head pains but the ability to prevent headaches is still unknown.So drinking more water appears to help against aches and pain.

To help you drink the right amount of water every dayand get all the health benefits, spruce up water's bland taste and pump up the nutrients by infusing a big pitcher of water with fruits and herbs. The goal is to infusea big pitcher of water because you want the fruits and herbs to sit longer, similar to a marinade to enhance the taste of rich, fresh ingredients. For taste, the trick is to mix sweet, acidic, and earthy flavors of fruits and herbs to get a perfect balance. For example, mixing rosemary (earthy) and grapefruit (sweet, acidic) is a delicious combination.

Beyond the taste, adding certain herbs and fruits to your water can deliver various health benefits, whether it's the aroma of the ingredient, or how itaffects your body when nutrients are absorbed.

The most effective way to reap the health benefits of fruit is by eating them, which you may do after you finish the waterif you want to limit waste. The water itself doesn't provide high enough levels of nutrients, vitamins, and minerals through the infusion to make a significant impact on your health, but there are specific benefits you get from the scent of certain herbs and the consumption of fruit. Find out how herbs like mint can alleviate tension, as well as how lavender can help you sleep better,plus how rosemary can boost immunity.

If you want to live healthier without doing any major lifting, infuse your water and eat the fruit afterward to reap all of its health benefits.Not only is this a great tasting way to be healthier, but it's also simple to make and requires little chop time.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

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Should You Drink Okra Water in the Morning? – Healthline

Jun 22nd, 2021
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Okra water is a drink made by soaking okra pods in water for up to 24 hours.

Its proponents claim that it boosts weight loss and improves blood sugar management, among other health benefits. Its also considered a convenient alternative to eating okra, especially for those who dont enjoy okras unique texture and taste.

This article examines the potential benefits and downsides of drinking okra water.

The specific nutritional value of okra water is unknown, but okra itself is a good source of several key vitamins and minerals.

Eight pods of raw okra contain (1):

Okra is especially rich in manganese, a mineral involved in metabolism and blood sugar regulation. Its also high in vitamin C, which acts as an antioxidant and plays a central role in immune function (2, 3).

Keep in mind that its unclear which of these micronutrients is found in okra water, as well as the specific amounts that okra water contains. Therefore, more studies are needed.

Although more research is necessary to determine the nutritional value of okra water, okra itself is a great source of manganese and vitamin C.

While no specific research exists on okra water, it may be linked to several health benefits due to its plant compounds and hydrating effects.

Test-tube studies show that okra is a great source of several important antioxidants, such as quercetin and kaempferol, which may also be found in okra water. These compounds may reduce inflammation and neutralize harmful compounds called free radicals (4, 5).

Whats more, antioxidants may protect against several chronic health conditions, including diabetes, cancer, and heart disease (6).

Several okra compounds may promote weight loss.

In a study in mice fed a high fat diet, carbs extracted from okra decreased body weight, blood sugar levels, and total cholesterol (7).

In another study, mice with diabetes given okra extract experienced significant reductions in body weight after 8 weeks (8).

All the same, human studies on okra water are lacking.

Still, okra water may help you stay hydrated. Drinking more water may increase weight loss, reduce food intake, and temporarily boost your metabolism (9, 10, 11).

Some studies suggest that okra water may help stabilize blood sugar levels.

According to one review, okra contains several compounds including polyphenols and flavonoids that may help reduce blood sugar levels (12).

Plus, an 8-week study in 60 people with type 2 diabetes found that taking okra powder improved insulin resistance, which may support better blood sugar management (13).

One test-tube study also found that okra extract may alter the expression of certain enzymes and proteins to help prevent diabetes-related nephropathy, a kidney-related diabetes complication (14).

Nevertheless, these studies didnt examine the effect of okra water specifically, and more long-term human studies are needed.

Okra water is a good source of several antioxidants and may promote weight loss and blood sugar management. Still, more human research is necessary.

Okra water is generally considered safe. However, it may cause adverse reactions in people who are allergic to okra.

Okra is also high in fructans, a carb that may cause digestive issues in some people when consumed in large amounts (15).

Although its unclear whether okra water itself contains large amounts of fructans, you should stop drinking it and talk with a healthcare professional if you experience any side effects.

Okra water is unsuitable for those allergic to okra and may cause digestive issues for some people. Still, its perfectly safe for most people.

Okra water is typically made by soaking okra pods or thin slices of okra in water overnight, or for up to 24 hours. Once the okra has soaked, squeeze any leftover sap from the pods and combine it with the infused water.

Its common to drink okra water first thing in the morning on an empty stomach. Proponents claim that this maximizes its potential health benefits.

However, no research supports the claim that okra water is more beneficial in the morning than at other times of the day. Therefore, you can enjoy okra water whenever works best for you.

For best results, pair okra water with a well-rounded diet rich in nutrient-dense foods like fruits, vegetables, whole grains, and legumes.

Although proponents often claim that you should drink okra water first thing in the morning, you can enjoy it any time of day.

Okra water is made by infusing okra pods in water for 824 hours.

While theres very little research on this drink, okra itself is highly nutritious and rich in antioxidants. Okra water may also offer several other health benefits, including promoting weight loss and blood sugar management.

Be sure to enjoy okra water as part of a nutritious, balanced diet to maximize its potential benefits.

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Weight loss story: "Having beetroot chapatis and eggs every day helped me lose weight" | The Times of India – Times of India

Jun 22nd, 2021
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My breakfast: I usually have a veggie sandwich or upma.

My lunch: 1 bowl of brown rice with Chicken/ Fish

My dinner: 1 chapati with a bowl of veggies, 1 bowl of soup and salads to go with it makes for a complete meal.

Pre-workout meal: 1 Apple plus 5 walnuts plus 2 almonds

Post-workout meal: 1 bowl of yogurt with 1 spoon of honey

I indulge in (What you eat on your cheat days):

I really do love eating indulgent, street food but through my weight-loss mission, I tried to make healthier swaps wherever I could. For example, momos are my favourite street food so I ensure that I am having wheat momos (steamed ones). I also started to have raj kachori instead of dahi tikki, which was once my favourite.

Low-calorie recipes I swear by: I suggest methi thepla, tandoori broccoli, vegetable oats, homemade paneer, beetroot rotis.

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Lean-Body Secrets from Exercise Experts Over 50 | Eat This Not That – Eat This, Not That

Jun 22nd, 2021
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It's certainly not impossible to get a lean body after 50, but it's simply a fact that it takes a little more effort. After all, once you reach age 35, you start to lose anywhere from 3 to 5% of your body mass every decadeand what compounds your loss of muscle mass is a lack of proper training and discipline. As Melina Jampolis, MD, recently explained to us at ETNT Mind+Body, by the age of 80, many people can expect to have lost roughly 30% of their muscle mass.

"An example I like to use with [my older clients] is if you go to the park, you'll see a seven-year-old absolutely sprinting and jumping everywhere," Mark Jerling, a 59 year-old former car salesman in the UK who has recently transformed into a successful personal trainer, explained to The Telegraph. "The 20-year-old might be walking briskly or jogging, and then a typical 50-year-old will be walking slowly. One of the reasons we lose muscle as we age is because we're training less."

If you'd like to change thatand to get that lean body after 50 with a dedicated training regimenread on, because here are some lean-body secrets straight from some fitness pros who are over 50 themselves. And for more great advice for people of any age, don't miss the One Secret Side Effect of Walking You Never Knew, Says New Study.

If getting lean is your goal, Pam Sherman, a 54 year-old trainer and health coach, advises you to strength train at least three to four days per week and prioritize your lifting sessions over steady-state cardio exercise such as jogging or cycling for long distances. "When trying to get and stay lean, lifting weights is your best bet!," she says.

That being said, you need to ensure that you're still moving around even when you're not "exercising." "You need to also stay active during the day," she says. "Make sure you get up and walk every 90 minutes or so. Add in a morning walk most days of the week. Our bodies are meant to walk, not sit all day. Everything you've read before is true: Park farther away in the parking lot, take the stairs. More daily movement is always best for our bodies."

Sara Kooperman, JD, CEO of SCW Fitness Education and Water in Motion, who is over 60, agrees. "My daily regime includes walking my golden retriever, Buster, for 30 minutes to an hour each day," she previously explained to Prevention. "This works out to be 2-4 miles. I typically do this when I have a conference call, because then I am not distracted by family, computers, emails, staff, or other interruptions. It helps me focus more intently and creatively."

For some great strength-training moves to try, see here for the Secret Exercise Tricks for a Better Body After 40.

When it comes to getting fit after 50, Raj Deu, M.D., a sports medicine expertat Johns Hopkins Medicine, advises you to not go at it alone. "If youwork out with a friendor your spouse, you generally tend to exercise more regularly because you have that person to coax you," he says. "Even owning a dog will get you out and walking."

According to a study published in APA PsycNet, working out with your friendsor even joining a fitness classwill also make your exercise more fun and feel like less work. "Specifically, during classes in which exercisers' perceptions of groupness were relatively higher, exercisers reported more recalled enjoyment, affective valence, and exertion," says the study.

Furthermore, you'd be wise to work out with a friend who is fitter than you are. (Seriously!) A 2016 study published in the journalObesity found that people who are overweight have a higher chance of dropping weight if they surround themselves with a social network that is fitter than they are. After all, there's a reason training with others is The Single Most Effective Way to Work Out Every Day, Say Psychologists.

What types of lifts you should you focus on when strength training? According to Robert Herbst, a personal trainer and19-time world champion powerlifter who supervised the drug testing at the 2016 Rio Olympic Games, you should focus on compound movements, which recruit multiple muscle groups for you to complete the movement, which will result in a more total-body workout. "I am 63 and my abs look like a tic-tac-toe board," he told us. "The best way to burn fat is to do heavy compound movements such as squats, lunges, and deadlifts, all of which raise your metabolism and work the abs statically."

The compound movements, he says, will raise your metabolism by working your major muscle groups, which will then be repaired after exercise and get bigger. With more muscle, you'll be able to burn even more fat. For some great compound movementsand how to do themstraight from our own trainer, Tim Liu, C.S.C.S., don't miss the Secret Exercise Tricks for Getting a Leaner, Fitter Body After 40.

When you were in your 20s, you could easily run a 10K or hit the gym without partaking in a dedicated stretching regimen. In your 50s, when your muscles and tendons have lost some of their elasticityand your joints naturally begin to stiffenyou simply can't get away with it. What's worse, you'll be putting your body at risk of injury. "As our bodies age, our tendons get thicker and less elastic. Stretching can counter this and help prevent injury at 50-plus. Remember to stretch slowly; do not force it by bouncing," says Johns Hopkins' Deu. For some great yoga stretches to try, check out the Essential Yoga Stretches for People Over 40.

OK, you don't necessarily have to make your bed every morning, but if you've got lofty goalssuch as getting lean after 50it's important that you set the tone for the day from the very minute you wake up. According to Petra Kolber, happiness expert, author of The Perfection Detox, and a woman in her late 50s, a healthy lifestyle starts before breakfast.

"My daily wellness habit begins with my morning," she explained to Prevention. "When I protect the first hour of my day and use it well, the rest of my day seems to always unfold with more ease. I try not to look to look at my computer or phone (I charge my phone outside of my bedroom) until at least an hour into my day. I use this golden hour to set my intention and my mindset to create an extraordinary day. I start by thinking of three things that I am looking forward to that day. This primes my brain to seek more of the good. I then sit quietly and meditate for 5-10 minutes, journal for a few minutes, or pick up the latest book I am reading. Next, I make my coffee and use the process as another mindfulness ritual. I then go and make my bedI always make my bed."

It's an old clich, but it's true. As Jerling explained to The Telegraph, regardless of how hard you're working your body at the gym, don't expect meaningful results if you're not also altering your diet. "What's really changed my body shape is diet," he explained. "I entered a bodybuilding contest about eight years ago, and I had to totally change what I ate to get my body to where it needed to be to compete. Everyone says you can't out-train a bad diet, but until you actually see it, it's hard to understand it. People come to me and they say they want to lose weight I say well, I can get you stronger and I can get your muscles to work better for you. But the only way you can lose the weight is with good nutrition." For more on the foods you should eat, don't miss the Essential Foods for Weight Loss.

Now, this tip doesn't come from a fitness expert who is over 50, but we're including it anyway. A new study published inAnnals of Internal Medicinefound that test subjects who performed tai chi experienced a loss in body fat around their waist and lost weight overall. "Tai chi is an effective approach to reduce [waist circumference] in adults with central obesity aged 50 years or older," concludes the study.

What's more: According to the health experts at The Mayo Clinic, tai chi is also shown to help "enhance the quality of sleep, enhance the immune system, help lower blood pressure, improve joint pain, improve symptoms of congestive heart failure," and "improve overall well-being." And for more great exercise advice, check outThe 15-Second Exercise Trick That Can Change Your Life.

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Post-pandemic weight loss: There’s an app for that – Harvard Health

Jun 22nd, 2021
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With obesity rates continuing to rise in the United States, and with more than 40% of Americans reporting undesired weight gain since the start of the COVID-19 pandemic, many people are seeking tools to help them shed the extra pounds. While the focus on dieting and weight loss has historically been on what and how much to eat, many companies are now turning their attention to the why and how of our eating behaviors: they are taking a more nuanced approach to help people understand why they eat the way they do, and how to make improvements in their eating routine.

A search for "weight loss" in any web browser or app store reveals hundreds of apps and programs designed to help people lose weight. While by no means a comprehensive review, the following weight-loss apps and programs are notable for some of the nuances in the features and program options they offer:

A 2016 study of data analyzed from nearly 36,000 Noom users determined that 77.9% of participants reported a decrease in body weight while using the app, and 22.7% of users experienced greater than a 10% body weight reduction compared to their baseline weight.

WW was found to be more effective for sustained weight loss (up to 12 months) compared to physician counseling, professional behavioral programs, and other commercial programs.

A 2017 study of Eat Right Now demonstrated a 40% reduction in craving-related eating, which correlated with weight loss.

There is a plethora of data on the effectiveness of intermittent calorie-restricted eating, such as that recommended in Reset for effective weight loss and improved metabolism.

A 2018 study of Livongo participants demonstrated significant improvements in blood sugar and weight loss for participants with type 2 diabetes, with weight reduction proportionate to the level of coaching intensity.

These programs take a more holistic and mindfulness-based approach to weight loss, whereas traditional apps such as Lose It or MyFitnessPal tend to focus solely on food tracking. Rather than simply providing caloric and nutritional data, psychology-based tools seek to guide subscribers understanding of their own eating habits and behaviors, from the initial trigger to the craving that follows, to the ultimate result of eating a particular food or treat. The premise is that, if people can understand the cognitive processes that drive their eating behaviors, perhaps they can interrupt those processes and improve those behaviors.

The above-mentioned 2016 study of Noom users determined that certain factors were associated with better weight loss: male gender, younger age, higher baseline body mass index (BMI), higher weight input frequency, breakfast and dinner input frequency, and exercise input frequency.

Although you cant change your own personal demographics when embarking on a weight-loss plan, psychology-based weight-loss programs can provide you with some insight, structure, and accountability key advantages when it comes to weight-loss success.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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7 Tips That Helped Me Maintain Weight in an IBD Flare-Up – Healthline

Jun 22nd, 2021
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Remember that you are worthy of your own love, no matter how you look or feel.

While most symptoms of inflammatory bowel disease (IBD) are invisible, weight loss is an extremely visible one that takes a physical and mental toll on those who experience it.

Maintaining adequate weight is often an ongoing challenge because weight can fluctuate easily in people with IBD. In a culture that praises smaller bodies, we are sometimes even complimented for weight loss, which is perceived as a sign of health, rather than a sign of a chronic invisible illness flaring.

Losing weight and struggling to maintain a healthy weight with IBD is something I worked to balance for many years. During that time, I lacked self-confidence and self-love.

Even at times when I felt really well, I could not get past a certain number on the scale. I often felt like I was disappearing into thin air. I felt bones that people are not supposed to feel because they are normally protected by fat, which was scary and unnerving.

However, I did manage to gain weight and keep it on long-term using the strategies outlined below.

The small intestine is where most of our nutrients from food are absorbed. Since the small intestine is involved with Crohns disease, this can be a significant hurdle to gaining and maintaining weight.

Even though ulcerative colitis (UC) is only in the large intestine, it does not mean that those with UC shouldnt focus on healing inflammation. Thats because inflammation can occur from gut permeability, bacterial and fungal overgrowths, food sensitivities, and more not just from inflammation directly from having IBD. Additionally, inflammation in the large intestine presents its own concerns.

The more inflammation you have, the more your body will struggle to absorb nutrients. That hurts your chances of achieving an adequate weight.

I saw improvements in my weight when I made my diet simple but nutrient-dense. I left out some of the fun gluten-free snacks I enjoyed and zeroed in on proteins, grass-fed butter and extra virgin olive oil, bone broth, teas, and herbs.

I even swapped out some of the products I used on my skin and in my home to eliminate them as a potential source of stress for my body.

To start healing inflammation, focus on eating an anti-inflammatory diet and incorporating the best foods for gut health.

In general, an anti-inflammatory diet is low in sugar and free of refined grains. The focus should be on whole foods like quality proteins, fats, fruits, vegetables, nuts and seeds as tolerated, and water as the main source of hydration.

You may consider additional supplements like collagen, ginger, turmeric, tart cherry juice, and other foods or herbs that have been shown to improve inflammation.

Its important to evaluate what you are eating on a typical day and see how you can optimize the types and quantities of your food. Not eating enough macronutrients, including protein, carbohydrates, or fat, can be detrimental, especially if you are already underweight.

When youre looking to gain weight, its not the right time to cut any macronutrients (Im looking at you, keto.)

Try to prioritize whole-food macronutrients. What I mean is, pick sweet potatoes over bread. Choose chicken, beef, and fish over protein powders. Opt for extra virgin olive oil, grass-fed butter (if tolerated), and coconut oil over vegetable oils. This provides nutrients that are much more easily usable and have health benefits.

Give yourself a mental checklist and make sure there is always protein, fat, and carbohydrates on your plate. You may want to work with a dietitian or nutritionist to make sure your portions are adequate for your goals.

Some foods have more calories than others, which can be a great thing when you are trying to gain weight.

Fats have the most calories per gram compared to protein and carbohydrates. Foods with higher fat content like coconut, avocado, nuts and the products made from them are foods to consider daily.

Start to think about how you can add more of these high-calorie foods to your diet.

When I needed to gain and maintain weight, I was adding sliced avocado onto dishes, having smoothies in between meals, and snacking on rice cakes with nut butter.

An extra drizzle of extra virgin olive oil or slices of avocado will add up when you make these choices consistently.

These are just a handful of ways you can start including high-calorie (but still nutrient-dense) foods to your plate.

Its common for larger meals to cause gastrointestinal distress in IBD. Larger meals during the day could trigger diarrhea in some, which is not helpful for weight gain.

If you are experiencing gastrointestinal symptoms while trying to gain weight, eating smaller meals and snacks throughout the day will likely feel better for you and not cause additional symptoms in the long run.

To ensure you have access to plenty of food options that you can reach for daily, buy and prepare some easy-to-grab foods. Some extra snacks I have stocked up on are:

Be sure to leave extra snacks where you work or wherever you spend time outside your home.

It can be hard to get in enough calories without feeling like youre eating all day long.

Not only that, but not everyones job or lifestyle can accommodate eating so frequently.

Thats where liquid nutrition can be a helpful supplement to support a nutrient-dense diet or to temporarily replace solid food when needed.

An important note: Do some research on liquid nutrition supplements before you buy or start incorporating them. Some popular liquid nutrition supplements on the market use poor ingredients. Remember, you want to heal inflammation at the same time as gain weight, so avoid things like corn fillers, vegetable oils, and artificial ingredients.

Use these as a supplement to your diet. They can be consumed in between meals, when you dont have the time to eat a full meal, or as a replacement for solid food to give your digestive system a break.

For so long, I did not move my body in a productive way. Aside from occasional short walks, exercise was not part of my lifestyle.

I was either too tired or afraid that the exercise would burn calories that I could not afford to lose. At that time, it did not occur to me that I should try exercising with intention.

Strength training helps build muscle, which will benefit your body composition goals. Additionally, it is important to maintain muscle mass, which being sedentary and having nutrient deficiencies puts you at risk for losing.

I did not start strength training with weights, and I dont recommend you do either if you are in or recovering from a flare or generally feel weak. Bodyweight exercises are great to start with and include in your routine down the line.

Try anything from lunges, squats, pushups, planks, and more. Start slow and gradually increase your reps as tolerated.

You dont need a lot of time to do these exercises. Start your day with some of these exercises or taking breaks during your workday and pumping out a few reps.

This is a more drastic option and considers your health and vitality in the big picture. You should consider the pros, cons, and state of your health.

I list this as an option because having a bowel resection surgery is what allowed me to make leaps and bounds with my weight and overall health.

How does this work? A surgeon will remove the parts of your intestine that have been scarred from inflammation and maybe other very inflamed areas. Without these compromised areas, you are able to absorb nutrients much easier and experience less pain.

For me, this was like being given a clean slate. I was able to gain weight and have maintained that weight more than 2 years into remission so far.

The surgery gave me other added benefits, like abundant energy and a reduction in symptoms.

Is bowel resection surgery right for you? This is a question you need to bring up with your doctor and discuss with a gastrointestinal surgeon. If you have a hard time getting out of flares, maintaining weight, or managing pain that interrupts your life daily, your doctors may feel this is a good option for you.

Keep in mind that every body and every case of IBD works differently. People gain and maintain weight in different capacities.

Weight gain also takes time, especially when youre working with inflammation and pain. Be gentle with yourself and your journey and reach out to your doctor and other health professionals that can guide and support you through this.

The most important thing I want you to take away is that you are worthy of your own love, no matter how you look or feel.

Looking back, I can see how I did not love myself in the times I really needed it. Have an appreciation for the challenges your body is pushing through and dont lose sight of what you can accomplish.

Alexa Federico is an author, nutritional therapy practitioner, and autoimmune paleo coach who lives in Boston. Her experience with Crohns disease inspired her to work with the IBD community. Alexa is an aspiring yogi who would live in a cozy coffee shop if she could! Shes the Guide in the IBD Healthline app and would love to meet you there. You can also connect with her on her website or Instagram.

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This Is the Best Coffee for Weight Loss, Says an Expert | Eat This Not That – Eat This, Not That

Jun 22nd, 2021
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It's well established that coffee can add a boost to your metabolism, based largely on the fact that caffeine revs the body to help you burn more calories. However, it only makes sense that this depends on how you take your coffee (since a mocha Frappuccino with extra whipped is likely to counteract the effect you think?). It's worth checking out what a registered dietitian has just revealed as the coffee drink that's ideal for weight loss.

This week, Donald Mankiea registered dietitian at Florida's Sarasota Memorial Bariatric and Metabolism Centershared, via Sarasota Magazine, insights on whether coffee supports weight loss. Put simply, Mankie told the outlet that coffee "definitely" has the capability to stimulate metabolism. Read on to learn which coffee is great for losing weight, and sign up for the Eat This, Not That! newsletter for nutrition and wellness news you need.

RELATED:The One Vitamin Doctors Are Urging Everyone To Take Right Now

In addition to giving you energy that can amp up exercise and more physical activity in general, Mankie attributed coffee's weight loss effect to a fascinating physiological process known as thermogenesis. (You can read more about that here.)

Coca-Cola with Coffee is just one of many examples of the fact that if a maker adds sugar to a coffee beverage for flavor, in terms of its affect on nutrition, it becomes more of a sweet treat than a coffee drink.

RELATED:20 Coffee Drinks with More Sugar Than a Can of Coke

A Dunkin's seasonal butter pecan iced coffee and Starbucks latest Frappuccinowith cakeare other prime examples.

According to Mankie, when it comes to shedding pounds, "Black coffee is the best way to go for weight loss." Mankie added that coffee "only contains two calories per serving" and contains Vitamin B12 and magnesium, both which some experts have credited with support in helping the body process food for fuel. But, of course, Mankie added, "The more sugar, cream or milk you add, the more calories you add." Noted.

RELATED:One Major Side Effect Eating Sugar Has on Your Heart, According To Experts

Some diets, like those that employ intermittent fasting, call for black coffee or sometimes plain black or green tea as the only beverages besides water to sip between meals. Coffee has been shown to hold down the appetite and keep the body energized when it's low on fuel from food, along with some other powerful benefits.

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Woman’s weight loss journey helped along at Sanford Health – Sanford Health News

Jun 22nd, 2021
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I never ever thought that I could feel as healthy or as good as I do now. I mean, Ive been running 5Ks and 10Ks for the last two years and never in my life did I think Id be able to do that.

Cassandra Altringer of Killdeer, North Dakota, didnt always feel this good. Just a few short years ago, she weighed 302 lbs. Then she decided to make some changes.

I wanted to lose weight because I just felt crappy. I couldnt get below 228 [lbs.] on my own. For some reason I just couldnt do it, Altringer said. I had already switched my lifestyle. So I was measuring foods, I was eating healthier, I was exercising every day. When I had the surgery, actually now, I work out half the amount of time.

On May 13, 2019, Altringer had weight loss surgery performed at Sanford Health in Bismarck.

This is Cassies procedure: a sleeve gastrectomy, once again, done laparoscopically, so with small incisions and cameras, said Dr. Bree Dewing, a weight loss surgeon at Sanford Health in Bismarck. Basically what we do is separate a large portion of the stomach, which is removed, creating this narrow gastric pouch that helps patients feel full faster, and less hungry during the day.

Two years after her procedure, and the woman who once weighed over 300 lbs. now weighs almost half that 152 lbs. to be exact. And while the surgery helped lower her weight, she wants everyone to know it was not a cosmetic choice.

I think people dont understand that this is not a quick fix, Altringer said. What Ive noticed in the last year, especially, is that if Im not eating or on the ball like I usually am, or should be, my weight will go up within like a week or two.

Thats why Dr. Dewing says weight loss surgery is not a cure for obesity, but a tool to be used by those who have trouble getting below a BMI of 40, or a BMI of 35 with other illnesses, yet still adhere to a healthy diet and exercise regimen.

Cassie is definitely a superstar patient, said Dr. Dewing. This is just a classic example of when patients use the tool appropriately, how they can have really excellent results.

The first year after weight loss surgery is referred to as the golden period where its especially important for patients to develop healthy habits. Thats why Sanford offers support long after the procedure is complete, just like Dr. Dewing does with Cassandra.

I still ask her questions about, you know, my carbohydrates, how many calories I eat, is this okay? Is this okay for me to consume? Altringer said. So theyve really helped guide me as far as education goes and helping me stay on the ball, especially nutrition-wise.

Still, weight loss surgery isnt for everyone. Even Altringer says she waited until she felt she had enough information and was truly committed to change.

When you do it for the wrong reasons, youre not going to sustain that healthy lifestyle, you know? So Id say, especially to anyone thats considering it, it has to be something youre doing for you to feel better and be healthier. And if its not, then maybe its something you need to revisit. Because if I wouldve done the surgery two or three years before I did, I truly dont think I would have done well, and I do not think that emotionally I was in a spot in my life that I would have done as well as Im still doing now.

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