Trouble losing weight? This might be why
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Researchers have uncovered one reason why some people may find it hard to lose weight.
Researchers found that the fat cells of people who are obese show higher expression of a molecule called lysyl oxidase (LOX). LOX is associated with fibrosis, or "scarring," of fat tissue, which, as previous research has shown, can hamper weight loss efforts. Study co-author Dr. Katarina Kos, who works in the Diabetes and Obesity Research Group at the University of Exeter Medical School in the United Kingdom, and colleagues recently reported their findings in the journal Metabolism. It is thought that around 1 in 3 adults in the United States are obese, which puts them at increased risk of type 2 diabetes, stroke, heart disease, and some forms of cancer. A lack of exercise and a poor diet are the primary causes of obesity, so it's no surprise that eating a healthful diet and increasing physical activity are the first strategies we try in an attempt to shed the pounds. But these interventions can produce mixed results: some individuals see the pounds fall off, while others find it much more challenging. The new study may have uncovered one explanation for the latter. Higher LOX levels in people who are obeseFor their study, Dr. Kos and colleagues analyzed samples of abdominal fat tissue that had been taken from obese individuals before they underwent weight loss surgery. Compared with abdominal fat tissue samples of leaner subjects, the analysis revealed that the fat tissue of obese people had greater expression of the LOX molecule, which is a cause of fat tissue fibrosis. On further investigation, the researchers found that the increase in LOX expression was driven by an increase in oxygen deprivation and inflammation in fat cells, which occurs when fat cells become larger. The scientists explain that when fat cells undergo this type of stress, they lose their ability to store excess calories. As a result, these calories become stored as fat around important organs, such as the liver and heart, and this is associated with numerous health problems, including heart disease and type 2 diabetes. Unfortunately, studies have shown that fat tissue fibrosis can make it harder for individuals to lose weight. "But this does not mean that scarring makes weight loss impossible," Dr. Kos emphasizes. "Adding some regular activity to a somewhat reduced energy intake for a longer period makes weight loss possible and helps the fat tissue not to become further overworked," she continues. "We know that doing this improves our blood sugar and is key in the management of diabetes." 'We need to look after our fat'What is more, the team's findings indicate that targeting the LOX molecule could be one way to prevent fat cell fibrosis and possibly make weight loss easier, but more studies are needed to confirm this theory. Dr. Kos notes that further research is also needed in order to identify other ways to prevent fat tissue fibrosis. In the meantime, she says that increasing our physical activity could help. "There is evidence that once fat tissue becomes scarred, despite weight loss, it may not recover fully," she says. "We need to look after our fat tissue which can cease to cope if it is overworked when being forced to absorb more and more calories." "As a clinician," Dr. Kos concludes, "I would advise exercise or at least a 'walk' after a meal which can make a great difference to our metabolic health." Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 15, 2018 at 12:08PM
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What are the best foods for weight loss?
http://ift.tt/2D5MyTu People should buy nutrient-dense foods if they are trying to lose weight. Foods that provide protein and fiber could be especially helpful for weight management. One study found that some foods — including fruits, vegetables, nuts, whole grains, and yogurt — were connected with weight loss. In the same study, potato chips, sugary beverages, red meats, and processed meats were associated with weight gain. Based on these findings, it may be best to limit fried foods, foods with added sugar, high-fat meats, and processed foods when trying to shift the pounds. Though the right foods may help, physical activity is essential for losing weight and keeping the pounds off. It is important to check with a doctor before starting any physical activity program. 1. Eggs
Foods that provide both protein and fiber may help with weight loss.
Eggs are a popular food, particularly for breakfasts, that may help promote weight loss. In a small study of 21 men, researchers compared the effects of eating eggs or eating a bagel for breakfast on food intake, hunger, and satisfaction. They also looked at levels of blood sugar, insulin, and ghrelin, which is also known as the hunger hormone. They found that men who had eaten the egg breakfast ate significantly less at their next meal, and in the following 24 hours, than those who had eaten the bagel breakfast. Those who had eaten the eggs also reported feeling less hungry and more satisfied 3 hours after breakfast than those who had eaten the bagel. After breakfast, the egg group also had less of a change in their blood sugar and insulin levels, as well as lower ghrelin levels than the bagel group. 2. OatmealStarting the day with a bowl of oatmeal could also result in a lower number on the scales. A study involving 47 adults looked at differences in appetite, fullness, and next meal intake after participants ate oatmeal, as opposed to an oat-based ready-to-eat breakfast cereal. After eating oatmeal, participants felt significantly fuller and less hungry than after eating the cereal. Also, their calorie intake at lunch was lower after eating oatmeal than after eating breakfast cereal. While both breakfasts contained the same amount of calories, the oatmeal provided more protein, more fiber, and less sugar than the cereal. The authors concluded that the difference in fiber, specifically a type of soluble fiber called beta-glucan, was probably responsible for the results. 3. Beans, chickpeas, lentils, and peasAs a group, beans, chickpeas, lentils, and peas are known as pulses. They may influence weight loss due to their effect on fullness, as well as their protein and fiber content. Similarly to oatmeal, pulses contain soluble fiber that may slow down digestion and absorption. Eating protein leads to the release of hormones that signal fullness. Researchers analyzed studies that had looked at the effect of the consumption of pulses on weight loss. Weight loss diets that included pulses resulted in significantly greater weight loss than those that did not. Weight maintenance diets that included pulses also resulted in weight loss compared with those that did not. 4. NutsA study involving overweight and obese women compared a weight loss diet supplemented with 50 grams (g) of almonds a day with a weight loss diet that did not include nuts. After 3 months, women in the almond group lost significantly more weight than women in the nut-free group. Women in the almond group also had much greater reductions in their waist size, body mass index (BMI), total cholesterol, triglycerides, and blood sugar. Nuts contain protein and fiber, which may help explain their influence on body weight. They also contain heart-healthy fats and other beneficial nutrients. While nuts can be included as part of a healthful diet, moderation is still essential since they are an energy-dense food. Weight regain is often a concern for individuals after they have lost weight. In a large study in Europe, researchers found that people who consumed the most nuts gained less weight during a 5-year period than people who did not eat nuts. They also had less risk of becoming overweight or obese. 5. AvocadosAvocados are a fruit that provides fiber and beneficial fats, as well as many other nutrients. They may also help promote weight management. A study of American adults found that people who consumed avocado weighed significantly less and had a lower BMI than those who did not. People who ate avocado tended to eat more fruits, vegetables, and fiber than people who did not, as well. The people who ate avocado had an overall healthier diet and consumed significantly less added sugar than those who did not. Similarly, their risk for metabolic syndrome was lower than for those who did not consume avocado. 6. BerriesFiber has been linked with weight management, and berries tend to be some of the highest-fiber fruits. One cup of raspberries or blackberries provides 8 g of fiber. Berries can be added to many foods, such as oatmeal, yogurt, or salads. 7. Cruciferous vegetablesCruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts also contain fiber that may be helpful for weight loss. One cup of cooked Brussels sprouts provides 6 g of fiber, which is 24 percent of the daily value for fiber. Things to look for when choosing foods for weight lossInstead of fried foods, people should choose foods that have been baked, broiled, or grilled. Lean proteins, including beans, chicken, eggs, fish, and turkey are good alternatives to high-fat meats. When choosing foods for weight loss, it is also important to be mindful of portion sizes, even for healthful foods. Sugar-sweetened beverages can provide a significant amount of calories but do not result in the same sense of fullness as solid foods. Choose calorie-free beverages instead of juice and soda, such as water or unsweetened tea. Other useful weight loss tips
Branding some foods as "bad" can lead to cravings and guilt.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 15, 2018 at 09:32AM
How to lose water weight naturally
http://ift.tt/2AUZUQE This article outlines simple, healthy lifestyle tips for tackling water weight.
Fast facts on water weight:
Ways to lose water weightThere are a variety of ways a person can lose water weight quickly and naturally. We look at the most effective techniques: 1. Reduce sodium (salt) intake
Water weight may feel uncomfortable and cause bloating or puffiness in the body.
An easy first step for beating water weight is to replace sodium-rich foods with low-sodium equivalents. Too much sodium, or salt, can cause immediate water retention. This is because the body needs to keep its sodium-to-water ratio balanced to function properly, so will hold on to water if too much salt is consumed. The latest Dietary Guidelines for Americans recommend no more than 2,300 milligrams (mg) of sodium per day. An average American will eat over 3,400 mg every day. Table salt is very high in sodium, but 75 percent of the sodium people consume is hidden in processed foods. These include cheese, cold meats, bread, frozen meals, soup mixes, and savory snacks. Natural foods, such as vegetables, nuts, and seeds, are very low in sodium. Some foods can even reduce sodium levels, including bananas, avocados, and leafy vegetables. 2. Drink more waterWhile counterintuitive, drinking water can actually reduce water weight. Dehydration can make the body hold on to extra water to make up for lack of incoming water. Water also improves kidney function, allowing excess water and sodium to be flushed out of the system. Adults should drink around 2 liters of water a day. Replacing sugary drinks with pure water is a great way to keep up with the body's daily water needs. 3. Reduce carbohydrate intakeCarbohydrates, or carbs, also cause the body to store extra water. When we eat carbs, the energy that we do not use right away is stored as glycogen molecules. Each gram (g) of glycogen comes with 3 g of water attached. Cutting down on carbs is a quick way to use up the glycogen stores, which means that the water weight will also be reduced. According to the Institute of Medicine's Food and Nutrition Board, adults need at least 130 g of carbohydrates to function each day, but the average American diet includes much more than this. Common carbs include bread, rice, and pasta. Replacing some daily sources of carbs with high-protein foods, such as lean meats, eggs, and soy products, can reduce the buildup of water weight. 4. SupplementsVitamin B-6 and magnesium oxide can be effective natural remedies for fluid retention. These supplements work with the kidneys to help the body flush extra water and sodium from the system. Studies show that these two supplements are very effective at relieving the symptoms of premenstrual syndrome or PMS, including water retention. They can also reduce abdominal bloating, swelling in the legs, and breast tenderness. It is best for someone to talk to a doctor before taking new supplements, as they can have side effects or interactions with other medications. 5. ExerciseExercise lets the body sweat out extra water. This causes water weight to drop immediately after exercise. A workout also stimulates blood flow and improves circulation, which can reduce fluid buildup throughout the body, especially in the legs and feet. Exercise reduces water weight even more by burning through glycogen energy stores. However, replacing lost fluids is vital after any physical activity to avoid dehydration. 6. Water pillsWater pills can treat mild fluid retention, as prescribed by a doctor. These pills work as diuretics, meaning they make a person urinate more often. Urination lets the body get rid of excess water and sodium. Water pills are not recommended for long-term use. They should always be used as instructed by a doctor to avoid dehydration or mineral deficits. Risk factorsAnyone can experience fluid retention, but some risk factors increase the chances of it occurring. These include:
Causes
Natural hormone variations together with salt and carbohydrate cravings during the menstrual cycle can be a cause of water weight for women.
Key causes of water weight include:
Prevention
Water retention can be caused by too much salt in the diet.
Maintaining a healthful, low-sodium, and low-carb diet can keep water weight at bay. The American Heart Association recommend doing 2.5 hours of exercise per week. Keeping the body active can prevent fluids from building up and reduce water weight. People should be sure to stay hydrated during exercise. Women can plan for menstruation-related fluid retention by introducing exercise and vitamin supplements into their monthly routine. When to see a doctorWater weight is rarely a cause for medical concern, although, in some cases, it can be a symptom of a more serious underlying condition. Severe or serious water retention may include a tight appearance of the skin and skin that keeps a dimple when it is pressed. This is called pitted edema. Fluid retention that occurs alongside coughing and shortness of breath, especially while lying down, may be a sign of fluid in the lungs or heart failure. This requires urgent medical attention. Even if the water retention is not severe, it is always best to consult a doctor if a person is worried about their symptoms. TakeawayWater weight is not usually a cause for concern, but it can be uncomfortable and recurring. Reducing salt and carbohydrate intake, keeping hydrated, and frequently exercising are all good ways to lose water weight and prevent it from returning. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 12, 2018 at 10:23AM
Why your body size perception could be wrong
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We might perceive ourselves to be bigger or smaller than we really are.
It basically says, "You're not as thin as you think you are." Great. In a nutshell, researchers from the University of Western Australia in Perth have uncovered new evidence that our brains trick us into thinking that our bodies are smaller than they actually are. This is not what I wanted to read when I got up this morning. That said, I was also intrigued by the research. Why might my perceptions of body size be out of sync? I decided to look into it further. Dr. Jason Bell, of the School of Psychological Science at the University of Western Australia, and his colleagues enrolled 103 young women to participate in a laboratory experiment. Participants were asked to look at 71 photos of other women, all of whom were different body sizes. On viewing each photo, the participants were asked to judge the size of the women by putting a marker along a "bodyline," which the researchers describe as a visual analog scale that ranges from underweight to obese. Interestingly, the women tended to judge the body size of each woman by the previous image they had viewed. Therefore, on seeing an image of a woman who was overweight, they would perceive her to be a healthy weight if the previous image they had viewed was of woman of a healthy weight. But what do these findings — recently published in the journal Scientific Reports — mean outside of a laboratory setting? Past experience affects body size judgmentAccording to Dr. Bell, "The data show body size judgments are biased towards prior experience." Quite simply, it means that we may misinterpret our current body size by drawing on memories of a time when we were thinner or larger. "Crucially," adds Dr. Bell, "body size judgments are not always accurate and can be biased by various factors. Sometimes it's influenced just by the people we stand next to." These results could have important implications for weight loss interventions, as Dr. Bell notes; if we think we're thinner than we are, then we might refrain from going to the gym, opting for that extra donut instead. Of course, these misperceptions can work both ways: we might perceive ourselves to be bigger than we really are. Misperceptions of body image are a key characteristic of obesity and eating disorders such as anorexia, so these findings are quite worrying. "Ideally we'd like to correct these illusions," says Dr. Bell, "so people are able to make an accurate assessment of their weight and whether it has changed for better or worse." Precisely how we can "correct these illusions" remains unclear, but we know one thing: a healthful diet and regular exercise are key to a healthy weight. I, for one, am going to take less notice of how I think I look and keep going with my New Year's health kick. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 12, 2018 at 05:12AM
Sitting down can build fat around your organs, study shows
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Too much sitting down can build 'invisible' fat, says new study.
For one thing, we need get off our tushies, and pronto! Sedentary time correlates directly with how much fat we build around our organs, according to thenew study, which was published in the journal Obesity. For another, we need to exercise. The research shows that sitting has an even more harmful effect for those who don't work out enough. You might be tempted to think, "Thank you, Captain Obvious," but actually, few people are aware of the importance of body fat distribution and the fact that the fat around our organs puts us at serious risk of chronic illness. The new study was led by Dr. Joe Henson, research associate at the University of Leicester in the United Kingdom, who comments on the importance of the study, saying, "We know that spending long periods of time sedentary is unhealthy and a risk factor for chronic illnesses, such as type 2 diabetes and heart disease." "Likewise, the amount of fat deposited around our internal organs may also predispose us to these diseases," Dr. Henson says, and he's not the only one. In a previous study we reported on, visceral fat inside the abdominal cavity was shown to raise the risk of heart disease. Using MRI scans to measure fat distributionDr. Henson and his team used MRI to scan 124 participants who were likely to develop type 2 diabetes. The MRI scanners examined the fat around the participants' livers, as well as their "invisible," inner fat — which is also known as visceral fat — and total abdominal fat. Using accelerometers that were placed around the participants' waists, the team also measured how much time these people spent sitting down over the course of 1 week. The researchers considered age, race and ethnicity, and the levels of physical activity in their calculations. They found that the more time people spent sitting down during the day, the more visceral and total abdominal fat they had, as well as having more fat around their liver. Importantly, this link was the strongest for those participants who did not meet the public health recommendation of 150 weekly minutes of moderate-intensity physical activity.
Physical activity may reduce internal fat"Our findings also show that reaching the [...] government's target of 150 minutes of moderate-intensity physical activity may offer some protection against the harmful effects of prolonged sedentary time." Study co-author Melanie Davies, a professor of diabetes medicine at the University of Leicester, also comments on the study, saying, "Lack of physical activity and being overweight are two risk factors associated with type 2 diabetes." "However, the effects of prolonged sedentary time and whether physical activity can play a mediating role by reducing fat deposits on internal organs remain unclear," she says. "This research," adds Prof. Davies, "starts to shed a light on any connections between the two by using MRI to measure the distribution of fat in an individual's body and analyzing that in relation to their activity levels." She concludes, "The next step would be to examine the impact of regularly breaking up prolonged sedentary time upon internal fat levels." Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 12, 2018 at 03:18AM
The Sneaky Weight-Loss Mistakes All Women Make
http://ift.tt/2EAulxF [brightcove:5708123228001 default] You're familiar with the biggie weight-loss mistakes everyone makes (like skipping breakfast, OD'ing on protein, and skimping on veggies). But it turns out there are a few sneakier dietary flubs to avoid, too. Over time, these seemingly small mistakes can really add up, and may even cause you to put on pounds, says dietician Keri Gans, RDN, author of The Small Change Diet. Here's how to steer clear of the lesser-known traps, and set yourself up for slim-down success. You've been telling yourself you're "on a diet"When you clean up your eating habits to shed weight, it’s tempting to think of it as a diet. However, that word can send you down the wrong path: Using the term "diet" implies that once you reach a certain goal, or a specific number on the scale, you will stop eating healthy. “A diet in most people’s minds is something that you go on and off,” Gans says, and not something you stick with for the long haul. To lose weight forever, it's better to reframe your new habits as a "lifestyle change," says Gans—and make sure you're following a balanced plan that truly feels sustainable (read: doesn't leave you hangry). Your lunch salad is weakMany woman make the mistake of replacing one meal with a whole lot of greens, says Gans. That can backfire in more ways than one. “If [a salad] is not thoughtfully put together, this isn’t always enough for everyone," she explains. "Then you end up starved for the rest of the day." And that could lead you to make poor food choices later (say, during 3 p.m. vending machine raid), or binge at your next meal. If you're going to have a salad, make sure it includes enough belly-filling substance: The bowl should have one serving of protein (such as lean meat or nuts) and a healthy fat (like avocado). It's also okay to mix up your lunch routine with sandwiches, says Gans. Just be aware of calorie counts—sammies in the 300 to 400 calorie range are safe bets, she says. Eat clean (and save money!) with our 21-Day Healthy Lunch Challenge You're eating too much of a good thingThere are a few foods that have become healthy-diet staples: Think nuts and seeds, avocado (which can be added to nearly anything for a “good fat” fix), and peanut or almond butter (which supply a delicious dose of fat and protein to smoothies, sandwiches, and fruit). All of these foods are great nutritional choices, says Gans. The trouble is, people often eat way too much of them. Even with healthy eats, it's important to pay attention to serving sizes, says Gans. “For instance, one serving of avocado is a quarter of an avocado. Restaurants sometimes use a half or whole on a single salad.” It's easy to overdo it with nuts and nut butters, too: A serving size of nuts is just one ounce (picture 23 almonds); while a serving size of nut butter is two tablespoons. Got any other go-to foods? Gans recommends measuring out the serving size at least once, "just so you’re aware,” she says. RELATED: 12 Foods You Need to Stop Buying—and 17 You Should Eat More You've sworn off the foods you loveMaybe you adore chocolate ice cream, or spaghetti—and to avoid overeating your beloved food, you've decided to give it up entirely. "I hear this a lot," says Gans. “People will tell me, ‘I’m never going to eat pasta!’ Meanwhile, they are overlooking the ways you can create the dish in a healthy way.” The fact is, almost any food can fit into your new healthy lifestyle, if you do it right. For example, rather than buying a gallon of double fudge, pick up single-portion ice cream cups or fro-yo bars that contain 100 calories or less. “With pasta, you can do a half-cup cooked with a bit of olive oil, steamed veggies, and grilled shrimp,” says Gans—and you've got an easy, balanced meal. Simply swearing off a favorite food could lead to even more intense cravings. Or you may end up filling the gap with another indulgence that doesn't deliver the same satisfaction. RELATED: 10 Nutritionists and Health Editors Share What They Actually Eat for Dessert Your save your calories for alcohol on the weekendThis is a risky mindset, says Gans: If you're restricting yourself to prepare for a night out, you may end up binge drinking (that's four drinks or more for women), which "hurts on multiple levels," she explains. “Not only is binge drinking unhealthy in itself, you’re looking at the calories from the alcohol, plus perhaps the fries and pizza you had while you weren’t thinking about your eating decisions, plus the carb-heavy breakfast you ate the next morning because you were feeling terrible.” Yikes. While you're trying to slim down, it's key to set a one- or two-drink limit, Gans urges—and again, pay attention to the serving size. “For instance, it’s totally fine to have a glass of wine each night with dinner, but a one-glass serving is five ounces,” she says. “People can drink almost double that, easily.” Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 January 11, 2018 at 03:26PM
North Carolina Couple in Their 70s Loses Nearly 400 lbs Together
http://ift.tt/2qUIgwH [brightcove:5668867571001 default Becky and Donnie Hensley of Weaverville, North Carolina, once weighed about 370 pounds each. In an interview with WLOS, Becky recalled being barely able to walk, and in need of divine intervention. "I was praying, and the Lord spoke to me, and said, 'Go find Donnie, and ask him to go to Weight Watchers with you.'" That was seven years ago. Since then, Donnie has lost 165 pounds, while Becky has lost 208 pounds. Now, both in their seventies, the Hensleys are proud to show off the pants they used to wear. "It hurts me when I see folks that are big like this. Because it's just been such a tremendous journey that God has blessed," Becky told the local news station. "I can't imagine going back and being that big," added Donnie. The Hensleys say they helped push each other to change their diets and start going to the gym. Now, at nearly half her former size, Becky is thankful just to be able to walk. Donnie relishes the ability to tie his shoes. “But the important thing is not what we've lost, it's what we've gained, and how we have learned how to keep it off," Becky told WLOS. "My husband and I have a much better lifestyle now. We have fun with different recipes. Also more fun smooching." The Hensleys still attend Weight Watchers and now they’re working towards a new goal: maintaining the weight loss. Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 January 11, 2018 at 01:55PM
The 10 best fitness blogs
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Fitness blogs aim to inspire, empower, and motivate you to reach your health and fitness goals.
Getting up off the couch and taking part in regular physical activity is one of the most important things you can do to ensure you remain healthy. Regular exercise can help to control your weight, strengthen your bones and muscles, and reduce your risk of cardiovascular disease, type 2 diabetes, and some cancers. Furthermore, being active improves your mood, mental health, mobility, and ability to complete tasks as an older adult, as well as increases your chances of living longer. Adults are recommended to do at least 150 minutes of moderate-intensity physical activity each week to achieve substantial health benefits, and increase to 300 minutes for more extensive benefits. If you are stuck on where to begin or are worried about getting injured, the good news is that aerobic activity — such as brisk walking — is considered to be safe for most people. Hundreds of fitness blogs are also available to help you on your way and provide tips, ideas, and information on the best types of activity to boost fitness and instructions on how to do them. Medical News Today have trawled through the many fitness blogs out there to bring you the top 10 fitness blogs for 2018. MyFitnessPal BlogMyFitnessPal is a smartphone app and website that records physical activity and diet. The app works out the optimal intake of calories and nutrients for the user to accomplish their goals, and it uses elements of gaming to motivate them. MyFitnessPal's blog focuses on providing easy-to-read information on eating psychology, nutrition, weight loss, fitness inspiration, workout guides, and motivational support through the victory stories on the blog. Fitness posts include seven tips to lift weights without causing injury, songs that should feature on your 2018 running playlist, and brain- and body-boosting moves that you should add to your next walk. Natalie Jill FitnessNatalie Jill Fitness was founded after Natalie Jill gained weight straight after losing her house, retiring, and ending her marriage. She turned her life around, and, in the process, became an inspiration to others. Natalie specializes in fitness, weight loss, healthy lifestyles, and body weight training. Natalie coaches, motivates, and empowers people to stop making excuses, and instead make solutions to become the best version of themselves. Recent posts on her blog include a booty-building workout to activate your glutes, an upper body workout using just your body weight, and how to do a chin up. Visit the Natalie Jill Fitness blog. ACEACE is an acronym for the American Council on Exercise. ACE are a nonprofit organization that certifiy exercise professionals and health coaches. ACE's vision is to get people moving and provide scientifically backed education to fitness professionals and health enthusiasts to make an impact on preventable diseases related to inactivity by 2035. Their expert articles cover fitness topics such as exercises to improve agility, lower body exercises to complete instead of doing squats, and the many types of strength and their benefits. Born FitnessAdam Bornstein developed Born Fitness with the aim of taking the stress out of health, nutrition, and fitness. Whether you hope to lose weight, gain muscle, eat more healthfully, or live longer, Born Fitness provide solutions to fit your needs. The Born Fitness team will help you to identify the diets, strategies, exercises, and workouts that are best suited to you, so that you can apply them to your life, achieve your goals, and live stronger and longer. Activities are available on the blog to suit all levels of fitness — from beginner to advanced. Training posts include how to incorporate resistance bands into your routine, preventing knee, back, and shoulder injuries during your workouts, and the truth about the 7-minute workout. The FitnessistaThe Fitnessista is a healthy lifestyle blog written by Gina Harney, who is a fitness instructor, personal trainer, and weight loss specialist based in San Diego, CA. Gina is a mom of two, and she shares snippets of her family life on the blog along with quick, effective workouts and healthful recipes that are super speedy to put together. The latest posts on The Fitnessista include things to help with fitness motivation, the barre HIIT workout that you can practice anywhere, and a strength and cardio workout that can be completed on a park bench. Suzanne Bowen FitnessSuzanne Bowen compiled all of the training that she had received and given over the course of 16 years and created Suzanne Bowen Fitness. Suzanne is also the creator of BarreAmped, which is an internationally taught barre fitness technique. Regardless of whether you haven't exercised for a while or if you are a seasoned expert, Suzanne has workouts that range from 10 minutes to over an hour that are effective for everyone. The blog provides challenges and workouts to boost your fitness levels, such as the crunchless abs workout, a light weightroutine for the upper body, and a rebounding workout and its benefits. Visit the Suzanne Bowen Fitness blog. Knocked-Up FitnessErica Ziel is a mother of three and the founder of Knocked-Up Fitness. Erica is a personal trainer and expert for fitness-infused Pilates. With more than 10 years' experience training numerous clients, Erica is an expert in prenatal and postnatal training, and teaching women how to strengthen their core muscles for an easier pregnancy, delivery, and recovery. The Knocked-Up Fitness blog delivers real and relevant topics to the busy mom or mom-to-be with articles such as why it's important to properly strengthen your core, how to prevent and relieve back pain during pregnancy, and how movement can prepare your body for birth. Visit the Knocked-Up Fitness blog. Workout MommyLisa Gulley established Workout Mommy in 2007 to provide health and fitness information for moms. Lisa says that as a mom of four boys, she is fully aware of how being a mom requires you to look after someone other than yourself 24/7 and that finding the time to exercise is a challenge. Lisa aims to provide the inspiration, motivation, and ideas you need to fit fitness, exercise, and health into your busy schedule and keep your sanity in check. Posts on Workout Mommy include ways to overcome a negative mindset, tips on how to start a fitness routine, and the types of cardio exercises that are best for women. Love Sweat FitnessKatie Dunlop is a certified personal trainer, group fitness instructor, and the creator of Love Sweat Fitness. She started Love Sweat Fitness with the aim of inspiring women all over the world to find their happy and healthy body. After college, Katie found herself overweight by 45 pounds and was fed up with trendy workouts and fad diets. She decided to take her fitness and health into her own hands, lost her excess weight, and identified her true passion for helping women to reach their goals. Inspiring posts on Katie's blog include ways to make your morning workout the best part of your day, five tips for a happier and healthier you this year, and how to train for a 10k run. Visit the Love Sweat Fitness blog. Nerd FitnessNerd Fitness say that they are a community of misfits, mutants, and underdogs that are ready to help you on your fitness journey. Whether you are overweight and frustrated, in danger of serious health issues, want to become a healthier parent, or just want to look after or feel better about yourself, Nerd Fitness aim to help you to make small changes so that you can live a happier, healthier, and more fulfilling life. Blog posts include the main differences between weight loss success and failure, the number of calories you burn while walking, and how to get strong like Logan with the Wolverine workout. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 11, 2018 at 11:28AM
Weight loss breakthrough: Sunlight is key
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How much sunlight we get may influence how much weight we lose, suggests new research.
Plenty of us are familiar with the holiday weight phenomenon. But while it is true that during the holidays we're more exposed to delicious food than the rest of the year, some studies have shown that in winter, we continue to pack on the pounds despite conscious efforts to lose them. Why? A new study — by researchers at the University of Alberta in Edmonton, Canada — reveals an unexpected culprit for winter weight gain: the absence of sunlight. The researchers, who were led by the auspiciously named Peter Light — from the Alberta Diabetes Institute — examined the effect of sunlight on subcutaneous fat cells, or white fat cells that can be found right beneath our skin. The results of their investigation make this a breakthrough study, and it was recently published in the journal Scientific Reports. How sunlight 'burns' fatLight and team examined the so-called subcutaneous white adipose tissue (scWAT), which, as the authors explain, is the "major fat depot in humans and a central player in regulating whole body metabolism." White fat is known as the "bad" type of fat, because it stores calories that are ideally burned for energy. If dysfunctional, this type of fat can lead to cardiometabolic disorders such as obesity, diabetes, and heart disease. So, in an attempt to help people with type 1 diabetes, Light and colleagues were working on a way to genetically engineer these white fat cells to produce insulin when exposed to light. Accidentally, they discovered that scWAT cells tend to shrink under the effect of the sun's so-called blue light — that is, the visible type of light that boosts attention and mood during the day. To further test their discovery, the scientists took samples of scWAT from patients undergoing weight loss surgery and examined the effect of the sun's blue light on the fat cells. This is what they found:
Winter weight gain explained"If you flip our findings around," Light says, "the insufficient sunlight exposure we get 8 months of the year living in a northern climate may be promoting fat storage and contribute to the typical weight gain some of us have over winter." "It's early days, but it's not a giant leap to suppose that the light that regulates our circadian rhythm, received through our eyes, may also have the same impact through the fat cells near our skin," he adds. The findings may pave the way for new weight loss strategies or light-based therapies in the treatment of obesity and diabetes. However, Light cautions against taking these findings too literally and pursuing sunlight exposure in order to lose weight, as there are still many variables that remain unknown. "For example," he explains, "we don't yet know the intensity and duration of light necessary for this pathway to be activated." Additionally, he notes, "[T]here is a lot of literature out there suggesting our current generation will be more overweight than their parents and maybe this feeds into the debate about what is healthy sunshine exposure." Either way, this exciting discovery "certainly holds many fascinating clues for our team and others around the world to explore," Light concludes. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 11, 2018 at 11:28AM
How to boost your brain
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If you would like to improve your mind in 2018, we have five tips to help you.
Humans have brain plasticity, or neuroplasticity, which is the ability of the brain to change for better or worse at any age. This flexibility of the brain plays a significant role in the development or decline of our brains, and how our distinct personalities are shaped. Neural connections can be forged or severed, and gray matter can thicken or shrink. These changes reflect transformations in our abilities. For example, learning a new skill can wire new neural pathways in our brains, while aging may weaken certain neural pathways that once existed and result in our memories not performing as well as they once did. The American Heart Association/American Stroke Association have recently developed seven steps that aim to help individuals keep their brains healthy, from childhood into old age. They advise people to:
In addition to following these guidelines, Medical News Today provide five steps to reach optimal brain health and improve your mind for the year ahead. 1. Get physically activeFrom childhood through adulthood and into old age, physical activity has been shown time and time again to benefit brain health.
Taking a brisk walk before an exam or test could enhance your performance.
Physical activity affects children's brain structure from an early age, which, in turn, affects their academic performance. Researchers discovered that children who are physically fit tend to have more gray matter in the frontal, subcortical, and temporal brain regions, as well as in the calcarine cortex. These areas are all essential for executive function and motor, learning, and visual processes. Exercise has been demonstrated to improve memory and thinking ability among older adults with mild cognitive impairment. Aerobic exercise, in particular, was shown to increase brain volume in most gray matter regions, including those that support short-term memory and improve cognitive function. Scientists have indicated that even short bouts of physical activity may have a positive effect on the brain. Taking part in 20 minutes of high-intensity interval training for 6 weeks has been associated with improvements in high-interference memory, which allows us to differentiate between our car and one of the same make, model, and color, for example. The research also found that levels of brain-derived neurotrophic factor — a protein involved in the function, growth, and survival of brain cells — was greater in individuals who experienced greater fitness gains from interval training. Other research revealed that a one-time 10-minute burst of exercise temporarily boosts areas of the brain responsible for focus, decision-making, and problem-solving. This suggests that right before a cognitively demanding task such as an exam, test, or interview, performance may be improved by a brisk walk or cycle. And, if you happen to prefer a more gentle form of exercise, practicing 25 minutes of Hatha yoga or mindfulness meditation each day has been associated with improvements in the brain's executive functions and cognitive abilities, as well as the ability to regulate knee-jerk emotional responses. 2. Eat a brain-boosting Mediterranean dietThe Mediterranean is the home to sun, sea, and foods known to have brain-boosting properties.
Eating pistachios could improve cognitive processing and learning.
The Mediterranean diet is rich in vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. It also includes moderate amounts of dairy, fish, and wine, while red meat, poultry, and processed foods are limited. Research discovered that people who follow a Mediterranean diet might have long-term brain protection. Study participants who consumed a Mediterranean diet retained more brain volume over 3 years than those not following the diet. Eating a Mediterranean diet has also been shown to slow down the rate of cognitive decline and is linked with improved brain function in older adults. A study that focused on the impact of eating nuts on the brain found that regular nut consumption strengthens brainwave frequencies that are related to cognition, learning, memory, healing, and other vital brain functions. The research team tested almonds, cashews, pecans, pistachios, and walnuts. Although peanuts are actually legumes, they were still included in the study. Some types of nut were found to stimulate specific brain frequencies more than others. Pistachios seemed to generate the highest gamma wave response, while peanuts produced the most significant delta response. Gamma wave response is tied to information retention, learning, cognitive processing, and perception, and delta wave response is linked to natural healing and healthy immunity. 3. Expand cognitive abilities with trainingBrain training has had mixed results in studies. While some research has shown that brain training improves memory and cognitive ability, other studies report that there is little evidence to support claims that brain-training programs improve everyday cognitive performance.
Mastering the memory of loci training method could expand your memory capacity.
Recent papers have determined that the type of brain exercise is an important factor in the outcome of brain-training sessions. Research that was led by Radboud University Medical Center in Nijmegen, the Netherlands, found that not only is super-sized memory ability trainable, but it is also long-lasting. Individuals with typical memory skills used a strategic memory improvement technique, known as memory of loci training, for 30 minutes each day for 40 days. The participants went from recalling around 26 words from a list of 72 to remembering 62 words, so the training more than doubled their memory capacity. Improvements in recall were observed for at least 4 months after training. The memory of loci is a mnemonic device that uses familiar objects in a room or landmarks on a journey to visualize, memorize, and recall an unlimited amount of information in a fixed order. 4. Learn a new languageIn addition to brain training, another method you can use to give your brain a workout is to learn a new language or several foreign languages. Learning foreign languages ignites cognitive abilities in infants, benefits the aging brain, and sharpens the mind.
Learn one or many foreign languages to slow down cognitive decline.
Researchers at the Higher School of Economics in Moscow, Russia, as well as the University of Helsinki in Finland report that learning foreign languages enhances the elasticity of the brain and its capacity to code information. They explain that the more languages a person learns, the faster their neural network reacts to process the accumulated data. Other research, which was led by the University of Edinburgh in the United Kingdom, revealed that speaking two or more languages might slow down the cognitive decline associated with aging, even if the other languages are learned during adulthood. 5. Study a musical instrumentRegardless of whether you study a musical instrument during childhood or adulthood, unleashing your inner Mozart will have a beneficial effect on your brain.
Studying a musical instrument helps to protect the brain.
Exposure to music at a young age contributes to improved brain development, establishes neural networks, and stimulates existing tracts in the brain. Receiving musical training as a child has been demonstrated to prevent the deterioration of speech listening skills in later years and may ward off age-related cognitive decline. A study that was published in the Journal of Neuroscience uncovered the reason why playing a musical instrument might have a protective effect on the brain. The scientists found that playing sounds on an instrument changes brain waves in such a way that rapidly improves listening and hearing skills. The altered brain activity illustrates that the brain can rewire itself and compensate for disease or injuries that may get in the way of a person's ability to perform tasks. Learning a physical task with music has also been shown to increase structural connectivity between the areas of the brain that are responsible for processing sounds and controlling movement. Adding just a few of these activities to your weekly schedule will enhance your mind and give your brain a boost. If you only have time to fit one brain-enriching task into your week, we recommend getting out for a brisk walk. Physical activity has no end of benefits for your body and mind. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 10, 2018 at 11:29AM |
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