Fruits are your secret weight loss weapons, include these 10 in your diet | fitness
https://ift.tt/2FnYZuu While you may be following a comprehensive diet plan that includes fruits and vegetables, it’s more important to eat the right fruits at the right time. “Fruits are a powerhouse of nutrients like fibre, Vitamin A, C and digestive enzymes. Consuming seasonal fruits is a good idea as fruits of various colours have specific benefits and antioxidant properties,” says Mumbai-based nutritionist Khushboo Sahijwani. Fruits should ideally be consumed first thing in the morning. “It can be had as a pre-workout and post-workout snack and as a mid-meal snack during the day,” says Munmun Ganeriwal, nutritionist and founder, Yuktahaar. Ayurveda is not in favour of combining fruit with milk or yoghurt. (Shutterstock) Sahijwani advises that it is best to not combined fruits with milk or yoghurt. “Ayurveda is not in favour of combining fruit with milk or yoghurt as it can diminish the digestive fire, change intestinal flora, produce toxins and cause sinus, congestion, cold, cough and allergies.” And if you think skipping meals and eating fruits is a good idea, think again. “A main meal can be substituted for a bowl of salad but not fruits. Consuming fruits at night can also increase your sugar and lead to weight gain rather than loss. Also, try not to combine sugary and acidic fruits like orange and banana or pineapple and chickoo,” says Sahijwani. Sahijwani and Ganeriwal suggest the top 10 fruits that will help you lose weight: Papaya contains papain, a digestive enzyme, that helps to digest proteins and clean the intestinal walls. (Shutterstock) Papaya “Papaya contains papain, a digestive enzyme, that helps to digest proteins and clean the intestinal walls. A better functioning digestive system increases the body’s metabolic rate and helps to burn the fat,” says Ganeriwal. Papaya is also an excellent source of fibre and Vitamin A. “You should consume this fruit if your diet is rich in non-vegetarian food. It is also recommended first thing in the morning,” says Sahijwani. Pineapple Rich in the enzyme Bromelin, pineapple also aids in digestion. “It is a rich source of fibre and Vitamin C. Pineapple can be consumed in the morning or as a mid-meal snack,” says Sahijwani. Mango is loaded with nutrients like fibre, Vitamin A, Vitamin C, and beta carotene. (Shutterstock) Mango The king of fruits is loaded with nutrients like fibre, Vitamin A, Vitamin C, and beta carotene. “Mangoes boost your immune function, help to retain normal blood pressure, good vision and strong bones. If this fruit is consumed with your meal, it can definitely add weight to you belly as it is rich in sugar. But if it is consumed like any other fruit — in the morning or as a mid-morning snack — then it’s perfect,” says Sahijwani. The soluble fibre, pectin, along with the vitamins and minerals in it helps to keep you satiated for a longer time. “The high levels of folic acid reduces serum cholesterol levels, especially LDL cholesterol in the body. It can be eaten as a fruit or Aam Panna or pickle,” says Ganeriwal. Banana While some people think that bananas can make you fat, it’s actually the timing that makes all the difference. “A banana first thing in the morning on an empty stomach can get your sugar level back to normal (they tend to fall after the 8-10 hrs overnight fast that the body goes through),” says Sahijwani. Bananas also contain fibre and resistant starch (RS) that not only supports weight loss, but also aid in digestive health. “Resistant starch stimulates the breakdown of stored fat. The best way to eat it is as a fruit or in the form of banana chips, banana milkshake, and banana flower sabzi,” says Ganeriwal. Avocado is rich in Omega 3 fatty acids, vitamins, and minerals. (Shutterstock) Avocado This is technically a fruit and not a vegetable. The nutrients in avocado are plenty and it is a superfood as well. “It’s rich in Omega 3 fatty acids, vitamins, and minerals, and the satiety you feel is really high. This can easily replace an evening snack. It can be consumed by itself, or as a salad or in a guacamole,” says Sahijwani. Strawberries These cute looking berries are best consumed in its natural form, so don’t combine it with milk or curd. “The acid in the fruit hinders the digestion of milk and together they get curdled in the stomach leading to gas, bloating, and indigestion,” says Sahijwani. They can be had between 8 to 10am in the morning or early evening. They are packed with antioxidants and anti-inflammatory enzymes, contain a lot of fibre which boosts digestion, and suppresses the appetite. Oranges help you digest food better and can be a mid-meal snack. (Shutterstock) Oranges This antioxidant-packed fruit has loads of Vitamin C and helps you digest your food better. It’s a perfect mid–meal snack. Watch: Do fruits help you lose weight? Pomegranate These fibre-packed seeds will make you feel full in no time. Rich in antioxidants (3 times that of green tea), they have anti–viral and anti-tumour properties as well, says Sahijwani. A rich source of Vitamin A,C and E as well as folic acid, it also helps in blood circulation. Pomegranate contains tannins, anthocyanin and high level of flavonoids and polyphenols in them. “These elements promote fat reduction and prevent insulin resistance thereby reducing the risk of obesity,” says Ganeriwal. Berries and grapefruit In India, it’s hard to find fresh berries and grape fruit. But dried berries are readily available and can be consumed. Have a handful as a mid-meal or evening snack. “Grapefruit helps in weight loss as it’s rich in fibre and suppresses the appetite,” says Sahijwani. Follow @htlifeandstyle for more Weight Loss via https://ift.tt/2ngNQEq https://ift.tt/2ngNQEq April 29, 2018 at 01:38AM
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Weight loss superfood, here’s why moringa is a must-have in your daily diet | fitness
https://ift.tt/2r6cpGi Eating local is important to raising your fitness levels and becoming the strongest version of yourself. Foods that are native to your region are typically the most nutritious. After all, how wholesome can ingredients that are flown in be? If your kale, quinoa or avocadoes are grown on another continent, and have spent hours in transit, you can hardly call themsuperfoods anymore. It’s wiser to stick to locally grown foods rooted in timeless Indian wisdom. One such lesser known powerful ingredient is moringa flower, known in Hindi as sahjan. Almost every part of the moringa (commonly referred to as the drumstick tree) is said to be edible. It’s rich in anti-inflammatory and antioxidant properties and a great source of vitamins, minerals and amino acids. The flowers are a rich reservoir of calcium, potassium and iron. Moringa flowers are high on vitamins and iron. (Shutterstock) Swati Bhushan, chief clinical nutritionist, Fortis Hiranandani Hospital, Mumbai, highlights the nutrient profile of moringa flowers, and shares a recipe for Moringa flower chutney: • Flowers of moringa contain antioxidant compounds such as vitamin C and carotenoids, flavonoids like quercetin as well as tannins. Antioxidants fight against harmful free radicals that cause cell damage and inflammation. Tannins help in blood clotting, maintain blood pressure and blood lipid levels. Quercetin is cardio-protective, cancer-protective and helpful in treatment of rheumatoid arthritis. • Moringa flowers help in resolving infertility issues in men and women. Various vital nutrients present in it revitalise the reproductive system and make it function more effectively. • High concentration of polyphenols in the flowers protects the liver from damage and toxicity. The extracts of flowers used in studies have shown to reduce liver injury, increased levels of antioxidants like glutathione and antioxidant enzymes like superoxide dismutase and catalase. • Moringa flowers can be a potent therapy for rheumatoid arthritis. Studies have shown that the flower extract reduces primary and secondary lesions and inflammation. • Decoction made from moringa flowers can help treat urinary tract infections and cold. • Moringa flower powder can be incorporated in the first weaning foods like cereal gruels made from ragi and other millets, to enhance the sensory properties of the infant meal. This addition of dried moringa flower powder helps in meeting the standard requirements of protein, fats, and carbohydrates, required for weaning food. Cereals are limiting in some essential amino acids, while moringa flowers are good sources of essential amino acids which can significantly help in growth and development. • Moringa flowers have anti-microbial potential. Studies using flower extracts showed promising anti-bacterial, anti-fungal and anti-larval properties. How to use it: Recipe for Moringa Flower Chutney Ingredients: For tempering: Method: 1. When using moringa flowers, do not discard the tiny buds. Boil some water in a vessel and add salt. When the water comes to a boil, add the flowers and cook till tender. Drain the water. Then wash the flowers in fresh water. Keep it in a strainer and allow it to cool. This process will take the bitterness out of the flowers. 2. Chop off the roots of green garlic sprigs, chop garlic and greens roughly. 3. Grind together cooked moringa flowers, curry leaves, garlic with greens, ginger, green chillies, roasted chana dal and salt to taste. 4. Pour into a dish, add the beaten curd and mix well. 5. Heat oil in a small pan, crackle sesame seeds and mustard seeds and then add water. Pour this sizzling tadka on moringa flower chutney. 6. Serve this chutney with any snack or as an accompaniment to meals. Follow @htlifeandstyle for more Weight Loss via https://ift.tt/2ngNQEq https://ift.tt/2ngNQEq April 29, 2018 at 01:38AM
Weight loss diet, include these 8 herbs and spices for faster result
https://ift.tt/2vUtLvj If you are tying to lose weight or want to stay fit, your daily diet need not be tasteless or drab. You can spice up any bland food with herbs and spices because they’re actually good for you. Spices present in traditional Indian food are nutrient-rich and can help you shed the kilos. Here are tips from Mumbai-based experts Bhakti Samant, Chief Dietician, Nutrition Therapy Department, Kokilaben Dhirubhai Ambani Hospital, and Indrayani Pawar, team leader, dietician team, Hinduja Healthcare Surgical, on the herbs and spices you need to include in your diet to lose weight and stay fit. Turmeric (Haldi) Turmeric is well-known for its anti-inflammatory properties which help soothe inflammation caused in the body due to various toxins. Turmeric also helps regulate the metabolism – which plays an important role in determining the rate at which calories are burnt. Turmeric is a natural part of the Indian cuisine. A small amount can be mixed with any food item as it has a very subtle taste. Turmeric helps regulate the metabolism – which plays an important role in determining the rate at which calories are burnt. (Shutterstock) Cinnamon (Dalchini) Cinammon has an effect on how the body processes sugar and stops sugar from being converted into fat. This spice also slows the passage of food from the stomach into the intestine – encouraging feelings of satiety. Some studies show that cinnamon is especially effective in targeting abdominal fat. A little cinnamon mixed with jeera and lemon juice makes for a refreshing summer drink. Cinammon has an effect on how the body processes sugar and stops sugar from being converted into fat. (Shutterstock) Cayenne pepper (Laal mirch) Capsaicin, a major active compound from chili peppers, has been clearly demonstrated for its numerous beneficial roles in health. Studies suggest that capsaicin could regulate genes function related with lipid metabolism. Laal mirch tastes best when added to gravies, or sprinkled over fruit or chaat items, or mixed with curd. Cumin (Jeera) Clinical trials show beneficial changes in insulin sensitivity with cumin. Also the phytosterols present in cumin help in management of cholesterol. Jeera is present in almost all home-made Indian cooked vegetables. Powdered jeera can also be mixed with buttermilk or curd for enhanced taste on in chappatis. Ginger (Adrak) Ginger helps promote weight loss by assisting digestion. A study conducted in November 2017 suggested that ginger could help control obesity by controlling appetite and limiting fat absorption in the intestine. Ginger juice can be added to various types of teas. Ginger helps promote weight loss by assisting digestion. (Shutterstock) Cardamom (Elaichi) An Indian study shows that cardamom, like ginger, helps digestion. Cardamom also has antioxidant and anti-inflammatory properties and stimulates metabolic action. Cardamom can be consumed in the form of tea or for the brave, chewed directly. Rosemary It has many antioxidants, which have anti-inflammatory effect. The antioxidants help counter hyperglycemia, thus managing blood sugar levels and aiding in weight loss. Rosemary can be used in whole wheat pasta, salads or soups. Rosemary can be used in whole wheat pasta, salads or soups. (Shutterstock) Black pepper (Kali mirch) Studies suggest that the pungent component in black pepper known as piperine fights fat by blocking the formation of new fat cells. Black pepper may offer a natural alternative for the treatment of fat-related disorders like obesity. Black pepper adds a wonderful twist to omelettes, salads, soups, hot beverages or tea. It is sometimes also used in buttermilk for added flavour. Follow @htlifeandstyle for more Weight Loss 1 Weight Loss Google News Feed via weight loss - Google News https://ift.tt/2HelBzU April 28, 2018 at 11:23PM
The Diet That Helped This Woman Lose 70 Pounds Actually Involves Eating More Meals
https://ift.tt/2r6r7Nh In September 2015, fitness influencer Briana Shaffer weighed 190 pounds—and she was ready to make a change. Now, this 24-year-old from Carlsbad, California is an amazing 70 pounds lighter. Her secret? She attributes her weight loss to a workout regimen consisting of weight lifting and high intensity interval training (HIIT). She also began eating five to six small meals per day, as opposed to the typical two to three larger ones most of us have. She shares her meal ideas and workouts on her YouTube channel and Instagram. RELATED: What to Eat for Dinner if You're Trying to Lose Weight, According to a Nutritionist As Shaffer discovered, eating smaller meals more often can help shed pounds, and it's proven to help dieters stay on track, Keri Gans, RDN, a nutritionist and author of The Small Change Diet, tells Health. ”For some individuals, consuming smaller, more frequent meals throughout the day is a successful weight loss method,” Gans says. “If these meals are well-balanced, in other words consist of protein, a healthy fat (i.e. avocado, olive oil, nuts) and a carbohydrate packed with fiber, they are more likely to stay satiated until their next meal. Also by wisely planning out these meals there is less opportunity for over-eating and giving into cravings." More important than the number on the scale, however, is how Shaffer's fitness journey has helped her self-confidence. Shaffer posts before-and-after photos regularly, and a recent one talked about her insecurities. “It’s so hard not to compare yourself to women you see online or the women in movies,” she wrote. “I so badly wanted to look just like them. Slowly, I realized I could be my own kind of beautiful.” It hasn't been a smooth ride the entire time either. After losing the first 40 pounds, Shaffer says she experienced a plateau. In her Instagram post, she said, “When I was 150, I felt good but still wasn’t where I wanted to be. I think sometimes we get so wrapped up in where we want to be that we forget to take a moment to look at how far we’ve come.” RELATED: Scale Stuck? How to Get Over That Weight-Loss Plateau Though she tried pills, “ridiculous teas,” and other products geared toward losing weight, she said she saw real results after adjusting her mindset and began appreciating her own body. “Some things that helped me were never going cold turkey,” she says. “I’ve always allowed treats into my diet and have believed in living a healthy balanced lifestyle.” Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 April 27, 2018 at 04:05PM
Is saturated or unsaturated fat better for you?
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De Souza, R. J., Mente, A., Maroleanu, A., Cozma, A. I., Ha, V., Kishibe, T., … Anand, S. S. (2015, August 12). Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: Systematic review and meta-analysis of observational studies. BMJ, 351. Retrieved from https://www.bmj.com/content/351/bmj.h3978 Dietary Guidelines for Americans (2015–2020). (2015, December). Retrieved from https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf Fat: The facts. (2017, May 1). Retrieved from https://www.nhs.uk/Livewell/Goodfood/Pages/Fat.aspx Hooper, L., Martin, N., Abdelhamid, A., & Davey Smith, G. (2015, June 10). Reduction in saturated fat intake for cardiovascular disease. The Cochrane Database of Systematic Reviews, 6. Retrieved from http://cochranelibrary-wiley.com/doi/10.1002/14651858.CD011737/full Li, Y., Hruby, A., Bernstein, A. M., Ley, S. H., Wang, D. D., Chiuve, S. E., … Hu, F. B. (2016, October 6). Saturated fat as compared with unsaturated fats and sources of carbohydrates in relation to risk of coronary heart disease: A prospective cohort study. Journal of the American College of Cardiology, 66(14), 1538–1548. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593072/ Lifestyle coach facilitation guide: Post-core. (n.d.). Retrieved from https://www.cdc.gov/diabetes/prevention/pdf/postcurriculum_session2.pdf Mumme, K., & Stonehouse, W. (2015, February). Effects of medium-chain triglycerides on weight loss and body composition: A meta-analysis of randomized controlled trials [Abstract]. Journal of the Academy of Nutrition and Dietetics, 115(2), 249–263. Retrieved from https://jandonline.org/article/S2212-2672(14)01591-3/abstract St-Onge, M.-P., Bosarge, A., Goree, L. L. T., & Darnell, B. (2010, May 21). Medium chain triglyceride oil consumption as part of a weight loss diet does not lead to an adverse metabolic profile when compared to olive oil. Journal of the American College of Nutrition, 27(5), 547–552. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874191/ St-Onge, M.-P., Mayrsohn, B., O'Keeffe, M., Kissileff, H. R., Choudhury, A. R., & Laferrère, B. (2015, April 1). Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. European Journal of Clinical Nutrition, 68(10), 1134–1140. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192077/ The skinny on fats. (2017, September 19). Retrieved from http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/The-Skinny-on-Fats_UCM_305628_Article.jsp#.WuGp7dPwZTY The truth about fats: The good, the bad, and the in-between. (2017, August 22). Retrieved from https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good Wang, Y., Liu, Z., Han, Y., Xu, J., Huang, W., & Li, Z. (2018). Medium chain triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism. PLoS ONE, 13(2), e0191182. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805166/ Willett, W. C., Sacks, F., Trichopoulou, A., Drescher, G., Ferro-Luzzi, A., Helsing, E., & Trichopoulos, D. (1995, June). Mediterranean diet pyramid: A cultural model for healthy eating [Abstract]. American Journal of Clinical Nutrition, 61(6 Suppl), 1402S–1406S. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/7754995 Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc April 27, 2018 at 02:46PM
How to Deal With Friends Who Are Obsessed With Food and Weight
https://ift.tt/2HZ7FtX Since I was a teenager, I’ve witnessed my fair share of body and food shaming, namely from friends and classmates. As we perused the dessert menu after dinner, I recall one friend saying she couldn’t order her favorite dessert because “I’m wearing a crop top out tonight and want to look good.” I’ve listened to friends compare their own bodies to those of women in completely different circumstances. Every time, I’ve choose to smile politely and nod my head at these self-deprecating comments. But as the years have gone by and talk about disordered eating, body positivity, and body image have only become more common, I’ve increasingly wondered why we let our friends say these things about themselves and let it slide as normal behavior. RELATED: 9 Ways to Help a Friend With an Eating Disorder It really hit me during a recent brunch meet up with a few close friends. The conversation started with banter about our jobs, our love lives, and weekend plans, but soon, the weight loss talk crept into the conversation and overtook everything. I listened to people who I saw as beautiful already, both inside and out, consumed with thoughts of what they were eating and how they were working out to combat the extra calories or fat or carbohydrates in those foods. I sat there in silence because I wanted to scream Stop it! but it felt rude and wrong to dis something they felt so passionate about. And I’ve been there too. During my month trying Whole30, I found myself obsessing over every morsel I ate and how it affected my body. I would catch myself mid-sentence, talking about how great my new eating style was, and then suddenly think This isn’t the real Julia. She wouldn’t spend so much time talking about her diet in such an unsolicited way. Still, obsessing over the diet and telling everyone about my final goal is what got me through the grueling 30 days. Because of my Whole30 experience, I understand the allure of talking about your diet and exercise regime constantly. It can provide accountability, yes, but at what cost? All that talk about weight loss goals and fitspiration seem exhausting, and frankly, not worth it. RELATED: 7 Things You Shouldn't Say to Someone Who's Had an Eating Disorder To better understand the obsession some of us have with weight loss, exercise, and diet, I reached out to Andrew Walen, LICSW, executive director of The Body Image Therapy Center in Maryland. He confirmed my suspicion that obsessing over anything, weight loss included, isn’t healthy. “A fixation on weight loss, any amount, means that a person is not paying attention to their body's actual physical needs,” he explains. “We all have natural body types from the very smallest of us to the very largest. When we fight what is normal for our body, we are working against all the hormonal mechanisms that keep us healthy, and that can lead to physical and mental illness such as an eating disorder.” After hearing Walen’s explanation, I felt better about the unsettling feelings I have when friends and loved ones go on rants about their latest diet or weight loss kick. Still, interjecting when someone you care about is speaking about a topic they care about felt rude and insulting. Is it possible to look at weight loss or diet talk as a hobby, just as someone might want to talk about taking up a foreign language class or going on a major road trip? Everyone has their own lifestyle choices and interests, after all, so saying “Your weight loss talk makes me feel uncomfortable” has never sat right with me. RELATED: The One Thing That Transformed My Relationship With My Body After Living With Anorexia for 12 Years But Walen insists bringing up your concerns is the best thing to do. “When you're surrounded by those who continue to obsess about weight loss or the food they're eating, it's appropriate to say how that makes you feel uncomfortable and if they can change the subject,” Walen explains. “It not only helps you, but can help the people around you grasp how much time they spend, and waste, on this topic. If they persist, perhaps this is a group need to spend less time with.” There is a fine line: While giving your attention and praise to a friend who appears happy and healthy is normal, congratulating them when they lose weight they've been obsessed with shedding can prove dangerous. That’s because saying I can’t believe you lost 50 pounds! seems to suggest that the number on the scale defines their worth. “If we celebrate the number, and the number goes back up, that person feels horrible about themselves,” says Walen. So instead of cheering on your friend for her pounds dropped, focus other wins like her positive mood, mastery of a new yoga pose, or cleaned up sleep schedule. To get our best wellness tips delivered to you inbox, sign up for the Healthy Living newsletter Next time a friend goes on about her weight loss goal or diet regimen and I feel uncomfortable, I plan on taking the scary but necessary plunge into confrontation. Upsetting or offending a loved one isn’t a great feeling, but it's a way to challenge our culture's obsession with weight and diets—which perpetuates harmful, disordered thinking about the female body. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 April 26, 2018 at 02:01PM
The 4 Things This Woman Cut Out of Her Diet to Lose 30 Pounds in 100 Days
https://ift.tt/2r7jnLl Lots of people resolve to lose weight in the new year—then for a variety of reasons end up throwing in the towel. Not Marga Banaga. She did keep her New Year's resolution to eat healthier and exercise nearly every day, and she's seen amazing results. RELATED: How to Ease Withdrawal Symptoms When You Quit Sugar, According to a Nutritionist In a before-and-after Instagram post, Banaga shared that she lost 30 pounds in 100 days. “I did it!!!!” she wrote in the caption. “I survived 100 days of eating clean and trying to workout everyday! Never really had a cheat day.” So what did she do to lose weight and get in shape? For 100 days, Banaga did not consume alcohol, meat, cheese, or sweets. She committed to a pescatarian diet, meaning a vegetarian diet that includes seafood (tuna and shrimp were frequent meals). In a 20-minute YouTube video, Banaga shared even more details of her weight loss, plus daily updates. Banaga decided to launch her New Year's regimen after reaching her heaviest weight, which made her feel depressed. Early on, she even declined invites to hang out with friends so she could strengthen her resolve. “I could not tempt myself with food and alcohol because my self control was not good yet.” Though she didn’t notice any body changes in the first two weeks, she said she felt better, and her clothes were fitting differently after less than a month. Her road to health was not particularly easy, and in her YouTube video, Banaga was honest about the more difficult days. On Day 67, she revealed that her brother had passed away. “I haven’t been in the mood to do anything,” she said, admitting that she was too upset to eat or work out. RELATED: 5 Habits of Vegetarians You Should Steal She considered ending her challenge there, but ultimately decided to keep going. On Day 81, she noted that her form had improved since her first trip to the gym. And while she’s crossed the 100-day finish line, Banaga isn’t giving up her newfound healthy living plan. “Now that the 100 days are over, I need to challenge myself even more,” she wrote in the Instagram post. “Thinking of counting my macros so I can get all the nutrients I need and I'm thinking of lifting weights already! Need to push myself even more!!” Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 April 26, 2018 at 11:31AM
This Woman Lost 120 Pounds On the Keto Diet Without Setting Foot In a Gym
https://ift.tt/2Kjq45I When I was in second grade, my parents got divorced and my brother and I ended up living with my dad. Unfortunately, while our health was always a priority for my dad, we didn't always have the means to eat the most nutritious, home-cooked foods. (We often lived in small places, sometimes without a kitchen.) That's when fast food and processed foods became part of the norm. My unhealthy relationship with food really took off during that time. Even though I was a skinny kid growing up, by the time I reached high school, I was considerably overweight and didn't know where or how to start gaining back my health. Over the years, I tried everything from the South Beach Diet, Atkins, and Weight Watchers to B12 shots with diet pills, the infamous 21 Day Fix, SlimFast, and juicing. The list goes on. Each time I tried one fad or another, I felt like this was it. Each time, I was sure that this time was going to be the time that I finally made a change. One of those times was my wedding. I thought for sure that the occasion would be the perfect way to get back into shape. Unfortunately, thanks to all the bridal showers, parties, and tastings, I ended up gaining weight instead of losing it. By the time I walked down the aisle, I was a size 26 and weighed over 300 pounds. (Related: Why I Decided Not to Lose Weight for My Wedding) From that point on, I felt completely hopeless. The fact that I wasn't able to lose weight for what I thought was the most important day of my life made me feel like maybe it just wasn't going to happen. My true wake-up call came just three years ago, when the son of a friend was diagnosed with a terminal disease. It was devastating to watch him regress because of his illness, eventually becoming bedridden and then passing away. Watching him and his family go through that pain made me think: Here I was, lucky to have a body that was healthy and capable despite everything I'd done to it. I didn't want to keep living like that anymore. (Related: Watching Her Son Almost Get Hit By a Car Inspired This Woman to Lose 140 Pounds) So I signed up for my first 5K in his memory—something I now run every year as a reminder of where I've been. In addition to running, I started looking for healthy eating ideas and came across keto, a very low-carb, high-fat diet. I'd never heard of it before. I'd already given everything else under the sun a shot, so I decided it might be worth trying. (Related: Everything You Need to Know About the Keto Diet) In January 2015, I started on my keto journey. At first, I thought it would be easy. It definitely wasn't. For the first two weeks, I felt tired and hungry all the time. But as I started teaching myself about food, I realized that I wasn't actually hungry; I was detoxing and craving sugar. ICYDK, sugar is addictive, so your body literally goes through withdrawal when you cut it out. But I found that as long as I stayed on top of my electrolytes and stayed hydrated, the feeling of hunger would pass. (Check out: The Results One Woman Had After Following the Keto Diet) In just four or five weeks, I started seeing results. I had already lost 21 pounds. That—combined with a newfound mental clarity from cutting sugar out of my diet—really helped motivate me to continue eating well. I'd spent my whole life obsessing about food and, for the first time, I felt my appetite decrease. This allowed me to think about other things that were important to me and to get out of the hungry haze I'd been living in. (Related: The Keto Diet Transformed Jen Widerstrom's Body In Just 17 Days) I started keeping my diet simple, yet consistent—something I maintain to this day. In the mornings I usually have a cup of coffee with half-and-half and a natural sweetener and scrambled eggs with avocado on the side. For lunch, I'll have a bunless sandwich wrapped in lettuce with chicken or turkey along with a salad with dressing (that isn't loaded with sugar). Dinner usually involves a moderate serving of protein (think fish, chicken, or steak), with a side salad as well. One of my goals is to include green cruciferous vegetables in every meal. I'll snack sometimes if I'm feeling particularly hungry, but TBH, most days that's more than enough food to keep me satisfied, and it doesn't leave me thinking about food. (Also see: How to Safely and Effectively Come Off the Keto Diet) You might be thinking: What about exercise? I'm not the kind of person who goes to the gym, but I knew that being active would help with weight loss. So I started doing small things to add activity into my day, like parking my car far away so I had to walk farther to get to the store. My weekend activities changed too: Instead of sitting on the couch and watching TV, my husband, daughter, and I go for long walks and hikes. (Related: Why Exercise Is the Least Important Part of Weight Loss) To date, I've lost 120 pounds, bringing my weight to 168. It goes without saying that keto has been a wonderful decision for me and is a very important part of my story—so much so that I wrote a bookabout it. [Ed note: Many experts believe the ketogenic diet is best followed for a limited amount of time—i.e., for a little as two weeks or up to 90 days—or suggest carb-cycling as an option when not following a low-carb keto diet. Consult your doctor before starting any new diet to ensure there are no contraindications.] That being said, when it comes to extreme weight loss, it's important to find what works best for you. Once you find that, you have to really invest in it—that's where sustainable success really lies. Most people who've struggled with their weight know that it comes with body-image and self-esteem issues. You have to focus on addressing those issues before you can truly make being healthy a lifestyle and not just a passing phase. At the end of the day, if my story inspires even one person to treat their body well, then I'd consider that a job well done. The biggest and scariest decision is the decision to try, but what do you have to lose? Take that leap and start treating your body the way it deserves to be treated. You won't regret it. This article originally appeared on Shape.com. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 April 26, 2018 at 10:31AM
What to do about a hyperextended elbow
https://ift.tt/2Kf0wqg Although anyone can experience a hyperextended elbow, it tends to occur among those who play contact sports or engage in other strenuous physical activities. People who trip and fall may also hyperextend their elbow when they reach out to cushion their fall. A popping sound and immediate pain are two of the main symptoms of a hyperextended elbow. What are the symptoms
Signs of hyperextended elbow may include swelling, stiffness, and pain when touching the elbow.
The popping sound can help people distinguish the injury from other elbow conditions, such as tennis elbow. Other signs include:
Severe injuries can lead to a deformity in the elbow or reduced circulation in the affected arm and hand. Causes and risk factorsA hyperextended elbow occurs when one of the joints in the elbow (known medically as the humeroulnar joint) bends backward. This is a movement that is outside the normal range of motion. It is most likely to happen when a person is:
Factors that increase the risk of elbow hyperextension include:
How is it diagnosed?
Playing football may be a cause of hyperextended elbow.
A doctor will usually take a medical history and carry out a physical examination of the arm to diagnose a hyperextended elbow. During the physical exam, the doctor may check for pain or discomfort. They will do this by asking the person to hold their arm in different positions, with the elbow bent at different angles. The doctor will also look for signs of bruising or swelling. Doctors may order imaging scans, such as magnetic resonance imaging (MRI) or X-rays, to check for any damage to the soft tissues or bones. TreatmentTreatment for a hyperextended elbow involves managing the symptoms and allowing the joint time to heal. Treatments include RICE: RestRest allows the elbow joint time to heal. Avoid flexing and extending the elbow in the days after the injury, where possible. Take time off from sports or other activities that involve the use of the elbow. A doctor or physical therapist can suggest the best time to return to these activities. IceApplying an ice pack to the joint immediately after injuring the elbow alleviates pain and swelling. To make an ice pack, wrap ice in a thin cloth. Apply it to the elbow for up to 20 minutes at a time. Repeat several times daily for the first few days. Never apply ice directly to bare skin. CompressionApplying compression to the elbow joint can restrict its movement and reduce inflammation. Elastic compression bandages specially designed for the elbow are available in pharmacies and drugstores. There are also many available online. Alternatively, wrap a regular elastic bandage firmly around the joint to provide compression. It should never be so tight that it causes pain or numbness in the arm or hand. ElevationRaising the elbow above heart level is another way to reduce swelling. Hold the arm as high as possible in the first few days after hyperextending the elbow. The simplest way to do this is to prop the elbow up on some cushions while sitting or lying down. Consider using a sling when moving around. Other forms of treatment include: Pain relief medicationsSeveral over-the-counter (OTC) anti-inflammatory medications will reduce swelling and pain including:
Elbow braceA person might choose to wear an elbow brace to immobilize their arm and elbow joint, which encourages healing. People can wear a brace for the first few days following injury. However, they should check with their doctor after that, as doctors do not usually recommend the long-term use of a brace. However, some doctors may suggest using the brace during certain sporting activities to prevent re-injury. SurgerySevere cases of a hyperextended elbow may require surgery. This is especially true if there is damage to the surrounding bones or ligaments. People who undergo surgery may need to wear a brace and see a physical therapist. Stretches and exercisesThe following stretches alleviate pain and increase the range of motion and flexibility: Wrist flexion
Wrist extension
Bicep contraction
Prevention
Proper form and technique during exercise may help to reduce the risk of injury.
Not all cases of elbow hyperextension can be prevented, such as those caused by an awkward fall. Using proper form and technique when engaging in activities can reduce the risk of injury. Some people may benefit from wearing a brace or supportive sleeve while working out. It is important to avoid repetitive hyperextension injuries as some research suggests these can cause pathological changes in the bones and joint. TakeawayRecovery times can range from several days to several weeks. The time it takes depends on the treatments used and how severe the injury is. Most people recover within 3 to 4 weeks. Those who suspect they have a hyperextended elbow should see their doctor for a diagnosis. Apply ice immediately after the injury to alleviate pain and swelling. Keep the joint immobilized for several days. If surgery is required, the injury will take longer to heal, and physical therapy may be necessary. We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you. We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link(s) above. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc April 25, 2018 at 08:46AM
What are the risks of being underweight?
https://ift.tt/2qVkNco While some people may have a genetic background or a medical illness that prevents them from putting on weight, there are interventions doctors can recommend to help a person gain weight. In this article, we look at ways to tell if you are underweight, causes, treatments, and when to see a doctor. When is a person underweight?
If a person's BMI is under 18.5, then they may be underweight.
The Centers for Disease Control and Prevention (CDC) recommend people use a body mass index (BMI) to calculate if they are underweight, at a healthy weight, or overweight. Using the BMI is considered a good measure of a person's weight because it compares their weight to their height. For example, a 170-pound person may not be overweight if they are very tall but could be overweight if they are very short. A person can calculate their BMI by visiting the CDC's Adult BMI Calculator. Ranges for BMI include:
These calculations may be slightly inaccurate for a person who is an elite or endurance athlete whose body has a significant amount of muscle. This is because muscle weighs more than fat. Risks of being underweightBeing underweight can cause health problems, just as being overweight can. Not all people who are underweight experience adverse side effects or symptoms from being underweight. However, some people, experience the following symptoms related to being underweight:
According to a study published in the journal BMC Public Health, being underweight is associated with an increased risk for mortality when compared to people with an average BMI. The researchers suggested that being underweight may impair a person's healing processes following an accident or trauma compared to a person with an average BMI. CausesThere are a variety of reasons why a person may be underweight. Sometimes, multiple underlying causes may be related. Causes of being underweight include:
A doctor can help a person identify the cause of their low BMI and recommend a treatment plan that allows them to gain weight healthfully. Treatment
Adding high-protein snacks to a person's daily diet can help them to increase their weight.
If a person is underweight, there are various healthful weight-gain methods that they can try. A person can gain weight by following a healthful diet that incorporates nutritious calorie-dense foods. A doctor may recommend a person tries a specific diet for weight gain or refer them to a dietitian, who can help a person develop a diet plan that works for them. Some key components of a diet for weight gain may include:
Doctors may also prescribe anti-nausea medications or appetite stimulants to help a person who is underweight gain weight whenever possible. Doctors will usually only prescribe these treatments when at-home treatments have not worked. When to see a doctorA person should see their doctor if they have tried to gain weight but have not been able to. Anyone who is experiencing any effects of ill health due to being unable to gain weight, such as missed periods or infertility, should also see a doctor. If a person struggles with mental illness or an eating disorder, it is essential they seek professional help. Unfortunately, a person may not always recognize their behavior is a problem. Some of the symptoms associated with eating disorders include:
If a person has these symptoms, their friends or family members should encourage them to seek professional help from a doctor or therapist. OutlookA person who is underweight may be at an increased risk of developing complications, including bone, teeth, and fertility problems. A person should aim to maintain a healthy BMI. Working with a medical professional can help a person achieve and sustain a healthy weight. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc April 25, 2018 at 06:46AM |
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