Kim Kardashian West Shares the Workout That Helped Her Lose 20 Lbs.: 'My Abs These Days Look Good'8/28/2018
Kim Kardashian West Shares the Workout That Helped Her Lose 20 Lbs.: 'My Abs These Days Look Good'
https://ift.tt/2MxDpvT After weighing “almost 140 forever,” Kim Kardashian West says she’s dropped down to 116 lbs. — and now she’s sharing more about how she got there. The reality star, 37, posted a glimpse of her workout to her Instagram story on Saturday. She focused on her legs, and shared part of the rigorous routine: four sets of 15 front squats, four sets of 20 kettle bell swings (she uses a 30-lb. weight) and four sets of 30 hip thrusts. In another video the mom of three — North, 5, Saint, 2, and Chicago, 7 months — said her own mom, Kris Jenner, was asking for tips. “@krisjenner over here trying to steal my food plan & trainer” Kardashian West captioned the video with the crying-laughing emoji. She also shared that her “abs these days … look good” in a selfie style video. To tone up, the Kimoji creator has been working with personal trainer and former bodybuilder Melissa Alcantara. “I work out about an hour-and-a-half every single day, heavy weights,” she told E! News. I don’t do a lot of cardio. But honestly, like even my mom pulled me aside maybe a week ago and pulls me in a closet and is like, ‘What are you doing?’ She says, ‘I don’t care what, I just need to know.’ I’ve been working out really hardcore with a bodybuilder for one year. September is our one-year anniversary.” She added, “I didn’t see results right away, but when you stick with something and you’re consistent, you will. So, I love it.” RELATED VIDEO: Kim Kardashian Is ‘Really Proud’ of Her 20-Lb. Weight Loss: ‘I’m 116 Lbs. and It Just Feels Good’ Dropping the weight has also required changes to Kardashian West’s diet. The main change? Cutting back on sugar and trying to eat healthier in general. “I don’t really eat sugar the way that I used to. It doesn’t really do it for me,” she said. “I’ve kind of been trained to just eat a lot healthier than I used to. I used to just eat anything and everything and I loved it. … So I really do control that now. … I don’t want to ruin it by just stuffing my face.” RELATED: Every Occasion the KarJenners Have Celebrated by Showing Off Their Butts According to Alcantara, they train together six days a week at 6 a.m., rotating through specific body parts: shoulders, biceps/triceps, and chest/back, as well as three days devoted to legs. They also do some cardio — either short bursts of high intensity, or longer, low-intensity walks. “She loves and hates leg days,” Alcantara said in an exclusive interview with PEOPLE. “But she’s committed! She knows what it takes, but it’s also really grueling. It’s heavy, it’s killer, but she’ll be like, ‘Alright, let’s do it!’ She’s a workhorse.” Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un August 28, 2018 at 10:39AM
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Could a natural sugar protect against diabetes?
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Could a natural sugar one day help battle metabolic syndrome?
When conditions such as obesity, diabetes, fatty liver disease, and hypertension cluster together, it is referred to as metabolic syndrome. Individually, each of these conditions increases the risk of other problems, including coronary heart disease, cancer, and stroke. However, when they arrive together, that risk is amplified. People with metabolic syndrome also tend to have higher levels of triglyceride in their blood, which can eventually clog up arteries in a condition known as atherosclerosis. In the United States, the prevalence of metabolic syndrome is rising; it affected25.3 percent of U.S. adults in 1988–1994, and by 2007–2012, it had risen to 34.2 percent. Finding a reliable way to tackle metabolic syndrome and its constituent parts is challenging. Now, researchers at Washington University School of Medicine in St. Louis, MO, have provided new insight and an innovative route to a potential intervention. Their research revolved around the actions of a natural sugar: trehalose. Their latest findings are published in the journal JCI Insight. What is trehalose?Trehalose is a natural sugar synthesized by some bacteria, fungi, plants, and animals. It is regularly used industrially — particularly in foods and cosmetics. In the latest study, the scientists fed trehalose to mice via their water and found that it produced a number of changes that would, theoretically, be beneficial for people with metabolic syndrome. It seemed to achieve these benefits by blocking glucose from the liver, and thereby activating a gene called ALOXE3 that improves insulin sensitivity. Activation of ALOXE3 also triggers calorie burning, while reducing fat accumulation and weight gain. Levels of fat and cholesterol in the blood also dropped in the mice fed this sugar. The effects are similar to those seen during fasting. In fact, in mice, fasting also triggers ALOXE3 in the liver. Trehalose appears to mimic the beneficial effects of fasting without having to restrict diet. "We learned that this gene, ALOXE3," states study co-author Dr. Brian DeBosch, "improves insulin sensitivity in the same way that common diabetes drugs — called thiazolidinediones — improve insulin sensitivity." "And," he adds, "we showed that ALOXE3 activation in the liver is triggered by both trehalose and by fasting, possibly for the same reason: depriving the liver of glucose."
Future benefitsIf we take these results to their natural conclusion, it may one day be possible to enjoy the benefits of fasting without having to cut down on food. However, before we get ahead of ourselves, there are challenges. For instance, trehalose has two molecules of glucose; during transit through the gastrointestinal tract, the molecule may be broken down into its constituent glucose molecules. If this occurs, it would be counterproductive. To counteract this pitfall, the researchers investigated a related sugar called lactotrehalose. They found that this molecule was impervious to digestive enzymes but still triggered ALOXE3 activity. In fact, lactotrehalose inhibits the enzyme that breaks trehalose down and can travel through the gut without being broken down. Because it reaches the intestines unscathed, it may even work as a prebiotic by encouraging gut bacteria to flourish. Though the recent research was carried out in mice, it is difficult not to be intrigued that a type of sugar might eventually help mitigate some of the damage caused by metabolic syndrome. At the same time, it is important to remember that much more work will be needed before we can say for sure that it will benefit humans in the same way. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 28, 2018 at 03:51AM Jenna Jameson Now Down 63 Lbs. with Keto: 'I'm in Awe that THIS Body Birthed Three Humans!'8/27/2018
Jenna Jameson Now Down 63 Lbs. with Keto: 'I'm in Awe that THIS Body Birthed Three Humans!'
https://ift.tt/2ofXubw Jenna Jameson‘s weight loss progress is still going strong! The mother of three, 44, shared another before and after photo of her postpartum body on Thursday for extra encouragement. “When I do make these before and after pictures it motivates me to continue!” she wrote on Instagram. “But to be honest I look at the before picture and I see a beautiful body that gave life to 3 perfect children… but looking at the image on the right I’m in awe that THIS body birthed three humans!” Jameson, who gave birth to daughter Batel Lu in April 2017, also shared a photo of her scale, which now sits at 124.6 lbs. She said in July that her highest weight was 180 lbs., but she’s now lost 63 lbs. with the keto diet and intermittent fasting. “I’m rolling into this weekend charged and excited to stick to my program and maybe hit my goal weight,” she added. “I wanted to post this not only for my motivation, but for yours! Let’s crack this weekend open and get healthy!” The former adult film star detailed exactly how she eats each day while following the trendy, high-fat and no-carb keto diet and doing intermittent fasting, which means she fasts from 6 p.m. at night until 11 a.m. the next morning. RELATED VIDEO: Jenna Jameson Shares Before and After Photos as She Goes From Wearing Size 16 Jeans to Size 6 “I am one of those odd people that doesn’t need a variety. Every morning I eat the exact same thing. 3 eggs with cheese and an avocado,” she said. “Lunch is my biggest meal, I always eat arugula salad, grilled asparagus or zucchini with some kind of meat (usually a hamburger patty or grilled chicken) I then snack when ever I feel hungry (usually on almonds or macadamia nuts… sometime cottage cheese) that’s it!” “Then I begin my fast at 6 p.m. I drink lots of water until I go to sleep at around 10 p.m. I drink coffee at 8 a.m. and I end my fast at 11 a.m.,” she added. “That’s it!” Jameson had just about given up on ever losing the baby weight when she started the keto diet in March. “I took the pic on the right for a body positive post I was going to do and decided against it because I felt anything but f—— positive,” she wrote in another before and after post. “I’m now a little under four months on the #ketodiet and it’s not only given me physical results, I feel happier, smarter, and much more confident.” Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un August 27, 2018 at 09:52AM
How fatty diets stop the brain from saying 'no' to food
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How does a high-fat diet impair the brain's ability to send out the 'stop eating' signal?
How do we know when to eat, and when to stop eating? Easy: we feel hungry, so we know it's time for a meal. Then, when we feel full, we know it's time to put down the cutlery and get on with our day. These states of hunger and satiety occur due to the brain's ability to "decode" the signals of two key hormones: the so-called "hunger hormone," ghrelin, and the "energy expenditure hormone," leptin, which is released when it's time to stop eating and start burning those calories. Obesity, researchers point out, is frequently characterized by leptin resistance, which means that the body is unable to "read" the signals sent by the hormone that typically curbs appetite. What remains unclear is how leptin resistance develops, and which elements in the leptin-brain circuitry are affected. A new study from the University of California, San Diego and a number of international research institutions has revealed that high-fat diets may impair the brain's capacity to "sense" leptin, therefore leading to leptin resistance. The researchers have published their findings in the journal Science Translational Medicine. The enzyme that damages leptin receptors"Our hypothesis," says first study author Rafi Mazor, "was that an enzyme breaking down proteins into amino acids and polypeptides can cleave membrane receptors and lead to dysfunctional activity." That is, the researchers wanted to test whether, in the process of metabolizing the fatty foods, the body creates a type of molecule that "cuts off" the leptin receptors found on the neuronal cells in the hypothalamus, which is the region of the brain that typically receives the leptin signals. They tested this hypothesis in a mouse model of obesity in which the animals were regularly fed a high-fat diet. Indeed, Mazor and colleagues found that their premise had been correct. The brains of mice that had eaten a fatty diet produced a protease — a type of enzyme — called "metalloproteinase-2" (Mmp-2). Activated Mmp-2 then cuts the leptin receptors found on the membranes of neuronal cells in the hypotalamus, thereby impairing the brain's ability to tell when it is time to stop eating. The scientists were able to identify Mmp-2 and confirm its impact on leptin receptors by assessing protease activity in the brains of mice with obesity. By looking at the response of leptin receptors, they noticed that Mmp-2 activity was preventing them from binding to leptin. Moreover, in laboratory cultures of brain cells with leptin receptors, Mazor and team observed the same effect: Mmp-2 exposure impaired the cells' response to the hormone. Conversely, when the research team engineered a group of mice not to produce Mmp-2, the animals did not gain much extra weight — even when they ate a fatty diet — and the leptin receptors in their brains remained intact. 'A new field of study for metabolic disease'By observing this mechanism at play, the researchers have also started to develop a strategy that, they hope, would be able to block it. Therefore, they ask whether using Mmp-2 inhibitors could counteract leptin resistance and help individuals shed extra weight. "When you block the protease that leads to the receptors not signaling, you can treat the issue," believes study co-author Prof. Geert Schmid-Schönbein. The scientists aim to eventually develop such an inhibitor themselves; in the meantime, they are planning to conduct a study with human participants, so as to verify whether the same leptin-blocking mechanism applies. "In the future," Mazor adds, "we will try to find out why proteases are activated, what is activating them, and how to stop it," adding, "There is still a lot of work to do to better understand receptor cleaving and the loss of cell function while on a high-fat diet."
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 24, 2018 at 10:53AM
Ways to get rid of dark underarms
https://ift.tt/2P3fL7n The dark color itself is not usually a cause for concern. However, some people dislike having dark underarms for cosmetic reasons and may wish to try using the following methods to treat them:
Acanthosis nigricans (AN) may also cause thickening of the skin or darkening in other areas of the body, such as the neck and groin. AN affects between 7 and 74 percent of people, with the prevalence varying according to age, race, and body weight. What are the causes?
Risk factors for acanthosis nigricans include obesity and diabetes.
Image credit: Madhero88, 2010 Dark areas of skin may occur when pigment cells in the skin multiply faster than usual. This can occur as a result of repeated hair removal. Regularly shaving the underarms can lead to excessive production of pigment cells. The following factors can also increase the likelihood of AN:
Risk factorsEveryone is at risk of developing AN in the underarms or other areas of the body. However, some people are more likely than others to get this skin condition. Risk factors for dark underarms include:
Treatment for ANTreatment typically involves managing the underlying cause of AN. Depending on the cause, treatment options may include:
If there is no underlying cause for AN then treatment is not necessary. Tips to get rid of dark underarmsPeople with cosmetic concerns can attempt to lighten the skin using several methods, including: Moisturizing the underarms
Moisturizing the underarms can help lighten the skin.
Shaving or plucking underarm hair too often may cause dark underarms, so moisturizing can be helpful to reduce underarm irritation. Always use a soap or shaving foam before shaving, and choose one for sensitive skin. Apply a natural and unscented moisturizing lotion to the area after shaving to reduce irritation and prevent changes in the skin. Applying a natural remedySome people claim that natural treatments can lighten dark skin. There is little, if any, scientific research to support these claims. Popular natural remedies for dark underarms include:
Some of these home remedies may cause side effects. Lemon juice, for example, may dry out or irritate the skin. It is best to talk to a doctor or dermatologist before using any home remedies for dark underarms. Topical creams and antibioticsPrescription creams, ointments, and gels are available to lighten the skin under the arms. These products include:
Many dermatologists recommend topical creams and antibiotics as they can reduce skin discoloration and improve the appearance of the underarms. However, it is worth noting that the manufacturers of these products did not design them specifically for AN. Oral medicationsFor AN that is severe or does not respond to topical treatments, a dermatologist may prescribe retinoid pills. Retinoid pills also treat acne, psoriasis, and other skin conditions. Retinoid drugs can cause several side effects and are not suitable for pregnant women. People considering these medications for AN should discuss the advantages and disadvantages with their dermatologist before using them. Laser therapyLaser therapy can reduce the skin thickness that often occurs alongside skin darkening. Reducing the thickness of the skin may make it appear lighter in color. Laser therapy may also decrease hair growth and subsequently reduce the need to shave. PreventionIt is not always possible to prevent AN, but some ways to reduce the risk of developing dark underarms include:
TakeawayAN is not generally a cause for concern. However, people with dark underarms should see their doctor as skin darkening may indicate an underlying medical condition that requires attention. Treating the underlying condition often resolves the symptoms and lightens the skin. If that does not work, or if an underlying condition is not causing AN, a doctor or dermatologist can recommend home remedies, medications, and therapies. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 23, 2018 at 02:46PM
Just 5–10 percent weight loss has surprising health benefits
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Almost half of people in the U.S. are trying to lose weight.
According to recent estimates, about 160 million people in the United States — or 30 percent of the population — are overweight or live with obesity. The same goes for children: almost 30 percent of U.S. youth under the age of 20 live with obesity or are overweight. Worldwide, the U.S. ranks first when it comes to the total number of obese individuals. Obesity is a known risk factor for numerous chronic diseases, from heart disease to diabetes and cancer. Thus, many U.S. individuals are actively trying to lose weight. In fact, a recent survey reports that almost half of the entire population has tried to lose weight at some point in the past year. Although many people are successful in the short-term, most dieters would probably agree that achieving long-term weight loss is the ultimate — and often most challenging — goal. Long-term weight loss is defined as losing 5–10 percent of a peron's total weight. The American Heart Association (AHA) advise that adults with excess weight lose at least this much weight in order to reap the benefits for their cardiometabolic health. New research backs up the AHA's advice. Though losing even a little bit of weight is good, the new study — led by Greg Knell, a postdoctoral research fellow at the University of Texas Health Science Center at Houston — highlights the importance of losing at least 5 percent of one's body weight for good metabolic health. Knell and colleagues have now published their findings in the journal Mayo Clinic Proceedings. Risk of metabolic syndrome slashedThe researchers examined data from 7,670 adults who had participated in the National Health and Nutrition Examination Survey. The survey included information on the participants' cardiometabolic health, such as weight, waist size, blood sugar levels, and cholesterol levels. The study revealed that participants who managed to lose 5–10 percent of their weight were 22 percent less likely to develop metabolic syndrome, which is an umbrella term that describes several risk factors for heart disease, diabetes, and stroke. People who lost over 20 percent of their weight benefited even more. These individuals were 53 percent less likely to have metabolic syndrome. Knell comments on the findings, saying, "If you're overweight or obese, even losing just a little is better than none. But the rewards appear to be greater for those who manage to lose more." "The evidence to date suggests that a 5 to 10 percent weight loss for those with excess weight is beneficial to one's health. A higher level could potentially lead to lower cardiometabolic risk," he adds. However, the study also revealed how few people are successful in their weight loss efforts; 62 percent of the participants were unable to shake off the extra pounds, despite their best efforts.
"Future research," notes study co-author Qing Li, "should continue exploring effective strategies to help individuals achieve and maintain a healthy weight which includes individual strategies and social support." Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 23, 2018 at 07:00AM
What is the difference between wild and farmed salmon?
https://ift.tt/2BDb3v8 Salmon is a very popular fish, eaten by millions of people around the world. Due to its popularity, a lot of salmon now comes from fish farms rather than the wild. This article compares wild salmon with farmed salmon and discusses the differences between them, including their environment and their diet. Differences between wild and farmed salmonEating fatty fish, such as salmon every week has health benefits. The 2015–2020 American Dietary Guidelines recommend eating 8 ounces (oz) of seafood per week Salmon is an excellent source of: We explore the differences between farmed and wild salmon below. 1. Wild and farmed salmon living conditions
Salmon can be very crowded in fish farms.
Farmed salmon are fish stocks kept in netted pens. The farmers control breeding, feed them, and provide medicine if needed. Sometimes, the pens are very crowded and the salmon cannot swim very far. Overfishing of the world's fish stocks has led to an increase in fish farming. Fish farming also keeps the price of fish lower. Wild salmon live and breed in their native bodies of water. Humans have no control over their breeding, feeding, or health. Wild salmon swim long distances with no restriction. Environmental and chemical contaminants affect wild salmon as well as farmed salmon. 2. Nutritional differencesTypically, wild salmon have fewer calories, saturated fat and vitamins A and D than farmed salmon, but contain more protein. In both wild and farmed salmon, the omega 3 content will vary depending on what the salmon eats. According to a 2017 review, wild salmon have higher levels of omega-6 fatty acids than wild salmon. Both farmed and wild salmon had comparable levels of an omega-3 acid called EPA, but farmed salmon had lower levels of the omega-3 acid DHA than wild salmon. According to the Washington State Department of Health, "Farmed salmon fillets contain as many grams of omega-3 fatty acids as wild salmon because farmed salmon are fattier than wild salmon." Omega-3s are important for:
Both farmed and wild salmon contain some compounds that are not good for the body. This is because salmon can absorb some chemicals and pollutants through their diet and their environment. 3. Differences in color
Salmon is a great source of protein, calcium, and omega-3 fats.
Wild and farmed salmon may differ in color due to their diet. Wild salmon eat a lot of krill, crabs, and shrimp. These shellfish are high in a carotenoid called astaxanthin, which gives the salmon their pale pink-red color. Sometimes wild salmon are white because of the way they process astaxanthin. Astaxanthin is a potent antioxidant and anti-inflammatory that is essential for the general health of the fish. Fish farmers feed the salmon with pellet foods containing an artificial version of astaxanthin . The synthetic version of astaxanthin is not as strong as the natural version but is still beneficial. Neither the natural and synthetic versions of astaxanthin are toxic to humans. 4. Persistent organic pollutants (POP)According to an article in Diabetology & Metabolic Syndrome, POPs are human-made organic chemicals that take a long time to break down. POPs can build up in animal tissue. Fatty fish can contain high amounts of POPs. POPs are also known as:
POPs include:
The same article states that POPs can increase the risk of type 2 diabetes in humans. POPs do this by affecting insulin. Insulin controls the body's blood sugars. Another study looking at POPs in indigenous communities where the people eat a lot of wild fish found an increase in type 2 diabetes. POPs may also cause neurotoxicity. Neurotoxicity may increase the risk of Parkinson's and Alzheimer's disease. A recent study found that wild Atlantic salmon contained higher levels of POPs than farmed salmon. This may be because their environment is uncontrolled and due to pollutants in the oceans. A study looking at farmed Norwegian Atlantic salmon found levels of some POPs and pesticides were decreasing. It appears that farmed salmon may contain fewer POPs than wild salmon. However, this is dependent on the type of fishmeal that farmed salmon eat. According to the Environmental Working Group (EWG), farm-raised fish contained 5–10 times more of a POP called polychlorinated biphenyl (PCB) than wild salmon. If choosing farmed salmon, it is beneficial to find a reputable, responsible and sustainably raised source. 5. Heavy metalsHeavy metals, such as mercury can create oxidative stress in the human body. Oxidative stress can cause damage to the cells, which can, in turn, cause a variety of health conditions. Other heavy metals in fish include:
One study found that wild Atlantic salmon contained more mercury than farmed Atlantic salmon. All salmon have some level of mercury in their tissues. The omega-3s in salmon may help prevent the mercury causing damage. 6. Animal drugsFish farmers sometimes give the salmon antibiotics and animal drugs to keep them in good health. Some people have concerns that the use of antibiotics could increase human antibiotic resistance. Wild salmon have less exposure to animal drugs than farmed salmon. Choosing wild salmon is the safest option for people who are worried about ingesting animal drugs. 7. Environmental and animal welfare concernsOther concerns involve the impact of farmed salmon on the local waterways. Wild salmon fit into their natural ecosystem and do not increase environmental pollution. Fish farms can be a pollution risk, particularly if they are located in low current areas. This is because pollution caused by fish excrement and uneaten feed can enter the local ecosystem and pollute the habitats underneath the netted pens. When located in high current areas, the waste is dispersed by the water. Some fish farmers stock their farms with salmon that are not native to the area. This can cause problems if the fish escape. Escaped salmon compete with local species for food and reproduction. Escaped salmon can also introduce disease and parasites. The intensity of fish farming is also of concern. High-intensity fish farming for profit often leads to overcrowding, which can lead to increased disease. From an ethical and environmental perspective, wild salmon is the best option when fished sustainably. How to tell the difference
It may be difficult to distinguish between wild and farmed salmon.
Farmed salmon contains more fat than wild salmon. The fat may be visible, and farmed salmon may look rounder in shape than wild salmon. Wild salmon are seasonal and only available in the summer. They may have a wider variety of color as they have a different diet to farmed salmon. Unfortunately, it is not always possible to tell the difference between wild and farmed salmon by reading the labels on the packages. The organization Oceana, found that 43 percent of the restaurants and shops they surveyed mislabelled salmon. TakeawayJudging whether farmed salmon is safe to eat is difficult. The level of contaminants in farmed salmon varies from location to location and depends on their diet. Exposure to pollutants is still a risk for wild salmon, but studies may not always capture the level of risk. Typically, wild salmon are nutritionally better, and sustainably-fished salmon have a lower impact on the environment. Both wild and farmed salmon are safe to eat and are excellent sources of nutrients. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 22, 2018 at 02:52PM
You Asked: Can You Lose Weight Just from Your Stomach?
https://ift.tt/2LiypFQ Whether you have some extra weight in your upper arms or rear end, it makes sense that targeting those areas with exercise—curls for your arms, lunges for your butt—would slim them down. Weight-loss experts refer to this as “spot reduction.” But it turns out that in most cases, this kind of laser-focused weight loss isn’t possible. One study in the Journal of Strength and Conditioning Research found that six weeks of intensive ab workouts did nothing to slim the exercisers’ midsections. A related study found that 12-weeks of one-armed workouts resulted in less loose skin in the trained arm, but zero fat loss. Working out just one part of your body probably won’t slim it down, but some body parts are more likely to shed fat when you exercise. Your stomach is one of them. MORE: The TIME Guide To Exercise “Some fat deposits are more metabolically active than others, and those may be more responsive to exercise interventions,” says Arthur Weltman, a professor of medicine and chair of the department of kinesiology at the University of Virginia. “Abdominal fat in particular is one of the most metabolically active fats.” When you exercise, your workouts trigger the release of hormones, Weltman explains. The higher the exercise intensity, the more of these hormones your body pumps out, and the more of that metabolically active fat you lose. (Some of Weltman’s research suggests that high intensity interval training (HIIT), in particular, may slim your midsection.) If you have fat stored in your gut, arms and chest, a lot of your fat is metabolically active, so it will likely respond to exercise and diet changes, he says. That’s especially true of your abdominal fat. The bad news is that extra fat in these regions is also linked with a greater risk for diabetes, heart disease, cancer and other ailments. MORE: How Apple Cider Vinegar May Help With Weight Loss On the other hand, if you store excess fat in the hips, butt and thighs, that fat is not metabolically active. You have a lower risk for many diseases, “but that fat is very hard to reduce,” he says. What type of exercise is best for targeting the tummy? One study compared strength training to aerobic training in terms of fat reduction in different parts of the body and found that while aerobic training—running, swimming, cycling—led to greater whole-body fat loss, resistance training targeted abdominal fat in particular. In a nutshell, spot-targeting fat isn’t very effective—in most cases. But if you’re trying to lose fat around your stomach, a mix of resistance training and high-intensity aerobic exercise, along with a healthy diet, may help reduce your belly fat. Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un August 21, 2018 at 12:41PM
How much protein is too much?
https://ift.tt/2MGpi6N The recommended dietary allowance or RDA for protein depends on factors, such as:
Adults are generally recommended to eat 0.8 g per kilograms (kg) of body weight daily. Recommended protein intakeAccording to the Institute for Medicine (IOM), the daily RDA for protein is as follows:
Being physically active can increase the RDA of protein that people should eat. A 2016 study recommends eating:
Anyone who is pregnant or breastfeeding will need to eat a lot more protein than other people. Some studies have also found that people may need to increase the protein intake as they age. A 2016 study concluded that older adults should eat more protein than is currently recommended to promote healthy aging. The researchers recommended that adults should ideally consume protein in the range of 1.2–1.6 g per kg of body weight daily, to prevent age-related muscle loss or sarcopenia. The study also concluded that these amounts would also improve appetite control, satiety, and weight management. Side effects of too much protein
Consuming too much protein on a regular basis can cause intestinal discomfort and indigestion.
People can typically consume 2 g of protein per kg of their body weight daily, long-term, without any significant side effects. Some people, such as elite athletes, may be able to eat as much as 3.5 g per kg of body weight daily without any side effects. Most research indicates that eating more than 2 g per kg of body weight daily of protein for a long time can cause health problems. Symptoms associated with too much protein include: There are serious risks associated with chronic protein overconsumption, including:
Doctors have also linked certain conditions to chronic protein overconsumption: Are high protein diets safe?The IOM recommend people get between 10 and 35 percent of their daily energy intake from protein. Most people can safely eat between 2 and 3.5 g per kg of body weight daily, especially those who need more protein than others, such as:
Researchers are still unsure whether very high protein diets are safe, especially when someone is also cutting back on their carbohydrate intake. What is the effect on weight loss?
High-protein diets may reduce hunger cravings and help with weight loss.
It seems higher protein diets may assist with weight loss. It is likely that high-protein diets promote weight loss because high protein foods tend to promote a feeling of fullness, helping reduce hunger cravings and overeating. One small study in adolescent overweight or obese girls found evidence that eating breakfast, especially one high in protein, may help control neural signals that regulate food cravings and reward-driven food behaviors. More research is needed to understand the full relationship between high protein diets and weight loss. How can you eat high-protein diets healthfully?A large variety of plant and animal-based foods are high in protein, including:
Not all protein-rich foods are ideal for people looking to lose weight or maintain a healthy diet. Examples of protein-rich, low-calorie foods include:
Who should avoid eating too much protein?
Side effects from protein overconsumption may contribute to kidney and liver conditions.
Some people cannot eat as much protein as others because of conditions that interfere with digestion. Risk factors associated with developing side effects from protein overconsumption include the following:
TakeawayHigh-protein diets are popular, and studies show that high-protein foods may help to:
According to national statistics gathered between 2011 and 2014, most American adults of 20 years of age or more only consumed between 15.6 and 16.1 percent of their daily energy intake from protein. Most people can, therefore, probably increase their protein intake safely, as long as they are not also cutting back on carbohydrates or have liver or kidney conditions. People should talk with a doctor or nutritionist before starting a very high-protein diet long-term. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 21, 2018 at 07:01AM
The best breakfast foods for health
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