Feel Healthy Today
  • Home
  • Recipes
  • Health News
  • Fitness News
  • Weight Loss
  • Contact
  • Subscribe

Weight Loss

Supplement may help burn fat long after exercise

1/17/2020

0 Comments

 
Supplement may help burn fat long after exercise

https://ift.tt/38giZ0L

Gut bacteria produce an appetite suppressant than can strengthen the effect of an exercise-based weight loss program.

runner relaxing Share on Pinterest
A supplement may boost the fat-burning effects of exercise long after it has finished.

The many health benefits of regular exercise are well known. However, its impact on weight loss is less clear, as exercise increases appetite, potentially resulting in an increased calorie intake.

A new study appearing in the journal Metabolism presents a possible solution.

The research comes from the Scottish Universities Environmental Research Centre, the Universities of Glasgow and the West of Scotland, and Imperial College in London, all of which are in the United Kingdom.

It suggests that adding a certain appetite-suppressing supplement to moderate exercise increases the likelihood of weight loss, even without a change of diet.

The Biotechnology and Biological Sciences Research Council provided funding for this research.

A fascinating supplement

The study explored a supplement called inulin-propionate ester (IPE).

Propionate is a short-chain fatty acid produced in the digestion of dietary fiber by gut microbes. It is a natural and effective appetite suppressor.

Propionate breaks down quickly in the body, so to strengthen its effect, scientists have chemically bound it to inulin. This is a fiber common to garlic, Jerusalem artichoke, chicory, and onion. The result is IPE.

As corresponding study author Douglas Morrison notes, "There's a great deal of interest at the moment in how our gut microbiota affects our health and well-being."

The scientists' previous research established that the use of IPE as a dietary supplement increased the rate at which the body oxidizes, or burns, fat while at rest.

The research also found that IPE suppresses the urge to consume high calorie foods. As an example, those who the researchers offered all the pasta they could eat wound up eating 10% less than they usually would.

Their new study has revealed that IPE can enhance the weight loss effects of a moderate exercise program without requiring dietary changes.

As Morrison explains, "What we've been able to show for the first time is that this latter effect continues when exercise is added to regular IPE intake." The study did not examine the effectiveness of a weight loss diet plus exercises plus IPE.

The trial consisted of 20 women aged 25–45. Each had a body mass index (BMI) greater than 25. The trial lasted for 4 weeks.

The team divided the participants into two groups of 10. Both groups participated in moderate exercise programs.

One group received a supplement of IPE, and the other received a placebo supplement comprising cellulose. All participants maintained their normal eating patterns throughout the trial.

The researchers measured each person's resting fat oxidation levels both before and after the trial using blood and gas samples. They collected these before breakfast, after breakfast, and after lunch.

The participants who exercised while taking the placebo exhibited no change to their fat oxidation levels after the trials.

The group taking the IPE, however, showed a significant increase in the burning of fat at rest, even 7 hours after their most recent dose of IPE.

Limitations of the study

The new study was small and its duration brief, so its conclusions require additional verification.

Study co-author Dalia Malkova says, "While these initial results are promising, we should stress that there are limitations to this study, which was conducted with a small group over just [4] weeks."

"For example, we can't yet draw any conclusions about how the increased fat oxidation, combined with exercise, might affect participants' body composition and body mass."

The researchers are seeking funding for further trials of IPE, involving more people and for a longer period of time.





Weight Loss

via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc

January 17, 2020 at 02:52PM
0 Comments

What are the benefits of high intensity interval training (HIIT)?

1/14/2020

2 Comments

 
What are the benefits of high intensity interval training (HIIT)?

https://ift.tt/2uHdERC

Although it is common knowledge that exercise provides benefits, many people can find it difficult to find time for regular physical activity.

High intensity interval training (HIIT) has gained popularity as a quick and effective way to exercise, and it offers many of the same health benefits as other types of exercise.

In this article, we look at what HIIT is, its potential benefits, and how to get started with HIIT workouts.

a woman doing pressups as part of her hiit workout and reaping all the benefitsShare on Pinterest
HIIT workouts may help a person improve cardiovascular and metabolic health.

HIIT is any form of exercise that consists of a short burst of intense exercise that precedes a period of rest or low intensity exercise.

The period of intense exercise can vary from less than 45 seconds to a few minutes. People then rest or do gentle exercise for a similar time frame before repeating the sequence.

An entire HIIT workout may be as short as 15–20 minutes, but it provides a wide range of benefits. Its short duration can make it a very practical and effective choice for people who find it difficult to commit to longer sessions.

HIIT also requires no equipment or gym membership, so people can do it anywhere at a time that suits them.

Research suggests that HIIT workouts may be better than moderate intensity exercise for "maximizing health outcomes."

HIIT offers many benefits, including:

Reducing body fat

According to a 2012 study, HIIT may decrease body fat more than steadier types of exercise, such as jogging.

The study looked at the effects of HIIT on 46 males with overweight. The participants, who had an average age of 25 years, took part in three 20-minute HIIT sessions a week.

After 12 weeks, those in the exercise group had a significant decrease in abdominal fat compared with those in the control group.

A more recent study found that HIIT workouts using a hydraulic resistance system may burn more calories than equal periods of steadier forms of exercise. These findings suggest that HIIT may help people burn more calories in less time.

Improving cardiovascular and metabolic health

HIIT may help improve heart health in people with good health, as well as in those with cardiovascular conditions.

It may also help improve measures of metabolic health, including blood pressure, blood sugar levels, and cholesterol.

A 2015 study found that a 10 week program of HIIT workouts produced cardiovascular and metabolic benefits that were similar to those of moderate intensity workouts.

In the study, 90 participants who were previously physical inactive completed either a HIIT program or a traditional moderate intensity continuous training (MICT) program. The average total exercise time of 55 minutes per week for the HIIT program was less than half of that for the MICT, which took the participants an average of 128 minutes per week.

Improving mental health

Although all exercise may benefit mental health, HIIT training may be especially helpful.

The authors of a 2019 review suggest that HIIT can provide a range of benefits for people with mental illnesses, including reducing the severity of depression.

Although the review looked at 12 studies, the authors stated a need for further high quality trials to support these findings.

A 2015 study looked at the effects of HIIT training on people with chronic schizophrenia. The research found that many people with psychiatric conditions had low motivation to exercise and felt that exercise was too time consuming.

Short HIIT workouts could help overcome difficulties with motivation and finding time to exercise. The study recorded the effects of an 8 week program of HIIT workouts in people from a psychiatric day care unit.

The program consisted of three workouts a week, each of which was 15 minutes long with 5 minutes warming up and cooling down either side.

Of the 20 participants, 18 completed the program. The results showed the following mental and physical improvements:

  • decreased body mass index (BMI)
  • lower resting heart rate
  • lower pulse pressure
  • decreased body weight
  • improved mental health scores, including reduced levels of depression and social avoidance

Time efficient

Despite the benefits of exercise, not everyone is keen or able to commit to regular sessions. One of the most common barriers is a lack of time.

HIIT is an efficient way to exercise, and it may, therefore, be a good choice for people who find it difficult to fit physical activity into their schedule.

According to a 2014 study, a commitment of just 30 minutes three times a week could be beneficial.

The researchers found that each of these 30 minute sessions had to include just 10 minutes of intense exercise for the person to gain the following benefits:

  • improved heart and lung health
  • improved metabolic health, which includes cholesterol and blood pressure levels
  • increased oxygen supply to the muscles
  • improved exercise tolerance, which is how well the heart responds to exercise

Researchers saw these benefits after just a few weeks in both healthy participants and those with cardio and metabolic conditions.

One of the benefits of HIIT is that people can do it anywhere, including at home or in a park.

Although there are likely to be HIIT classes on offer at a local gym, no classes or equipment are necessary for this type of training.

People can use their preferred form of exercise for the exercise intervals. They may wish to cycle, sprint, or use a skipping rope. If a person is using exercise equipment, they can increase the resistance for extra intensity and then reduce it again for the rest period.

People can also do a variety of exercises using just their body weight, such as:

  • pressups
  • burpees
  • jumping jacks
  • squats
  • situps

An example of a 25-minute HIIT workout is as follows:

  • 5-minute warmup
  • 15-minute HIIT circuit:
    • intense exercise for 15 seconds
    • rest 10 seconds
    • intense exercise for 15 seconds
    • rest 20 seconds
    • intense exercise for 15 seconds
    • rest 30 seconds
    • intense exercise for 15 seconds
    • rest 40 seconds
    • intense exercise for 15 seconds
    • rest 50 seconds
  • Repeat this circuit three more times
  • 5-minute stretching session to cool down

People can either stop exercising in the rest periods or switch to gentle exercise, such as walking or slow cycling.

Many people may find that they are not meeting the recommended 150 minutes of moderate exercise each week.

There can be a variety of reasons for this, but a lack of time is a common barrier. Not getting enough regular exercise can increase the risk of certain health conditions.

HIIT involves interspersing short bursts of intense exercise with rest periods. The intensity of the exercise means that HIIT sessions can be as short as 15–30 minutes but provide equal or superior benefits in comparison with longer periods of moderate intensity exercise.

HIIT requires no equipment, so people can do a workout at home or in a park at a time that suits them best.

Research has found that HIIT workouts may help improve cardiovascular and metabolic health, decrease body fat, and improve mental health.





Weight Loss

via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc

January 14, 2020 at 03:47AM
2 Comments

5 healthful living factors extend disease-free life

1/9/2020

1 Comment

 
5 healthful living factors extend disease-free life

https://ift.tt/2FwyS6P

According to a new study, a combination of healthful lifestyle choices, such as maintaining a healthy weight, not smoking, and regularly exercising, can significantly extend the number of years that an individual avoids disease.

Woman eating appleShare on Pinterest
A healthful lifestyle doesn't just extend life; it extends disease-free life.

On average, we are living longer lives; however, as people grow older, many live with diseases, such as heart disease, cancer, and diabetes. As lifespan extends, so does the risk of developing chronic illnesses.

Scientists have firmly established that lifestyle factors can make a significant difference to the risk of disease and length of life, overall. These factors include physical activity, smoking, alcohol consumption, diet, and weight.

The authors explain that "[s]tudies have shown that smoking, inactivity, poor diet quality, and heavy alcohol consumption contribute up to 60% of premature deaths and 7.4–17.9 years' loss in life expectancy."

Although this is well known, little research has examined how a combination of lifestyle factors impacts the length of time an individual will be disease-free.

To answer this question, a group of researchers took data from two sources; firstly, the Nurses' Health Study, which included information from 73,196 female nurses. Secondly, they gained access to data from the Health Professionals Follow-up Study, which included the data from 38,366 male health professionals. They published their findings in the BMJ.

Lifestyle and health over time

The scientists calculated a lifestyle score from 0–5 for each participant. They calculated this score by assessing five low risk lifestyle factors — healthy weight, never smoking, exercising for at least 30 minutes each day, moderate alcohol intake, and a good quality diet.

Researchers had followed the participants for many years and recorded diagnoses and deaths from cancer, type 2 diabetes, and cardiovascular disease. As part of their analysis, the scientists accounted for a range of factors, including family medical history, age, and race.

The authors of the recent study found that women aged 50 who did not adopt any of the five low risk lifestyle factors could expect to live without cancer, diabetes, and heart disease for a further 24 years. However, those who followed four or five of these factors could expect an additional 34 disease-free years.

Men aged 50 who did not incorporate any of the low risk lifestyle factors into their lives could expect to live an extra 24 years free of chronic diseases. However, those whose lifestyle included four or five low risk factors had around 31 years of disease-free life.

Men who smoked more than 15 cigarettes each day, and anyone with obesity had the lowest amount of disease-free life expectancy after 50. The authors summarize:

"[W]e observed that adherence to a low risk lifestyle was associated with a longer life expectancy at age 50 free of major chronic diseases of approximately 7.6 years in men and 10 years in women compared with participants with no low risk lifestyle factors."

Improving survival

The scientists also found that men and women with four or five low risk lifestyle factors who received a diagnosis of cancer, cardiovascular disease, or type 2 diabetes lived longer than individuals with the same diagnoses who did not have any low risk factors. As the authors explain:

"A healthful lifestyle not only decreased the risk of incident cancer, cardiovascular disease, and type 2 diabetes but also improved the survival after diagnosis of those diseases."

The authors are quick to note that the study is observational, so it is not possible to conclude a causal relationship. Also, lifestyle factors were self-reported, which, as the authors write, means that "measurement errors are inevitable."

Even though the scientists controlled for a wide range of factors, there is always a possibility that unmeasured factors might account for the results.

However, the scientists had access to detailed information from each participant at multiple times over a substantial followup period; overall, they conclude:

"Public policies for improving food and the physical environment conducive to adopting a healthful diet and lifestyle, as well as relevant policies and regulations (for example, [the] smoking ban in public places or trans­ fat restrictions) are critical to improving life expectancy, especially life expectancy free of major chronic diseases."





Weight Loss

via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc

January 9, 2020 at 02:43PM
1 Comment

Weight loss surgery reduces skin cancer risk

1/3/2020

0 Comments

 
Weight loss surgery reduces skin cancer risk

https://ift.tt/39EQXxp

According to a recent study, individuals with obesity who undergo weight loss surgery have a reduced risk of developing skin cancer, including melanoma.

Surgeon in theaterShare on Pinterest
A recent study finds more evidence that obesity increases the risk of developing melanoma.

Skin cancer is the most common form of cancer in the United States.

Melanoma accounts for just 1% of skin cancer cases, but it causes the majority of deaths from this type of disease.

There are an estimated 96,480 new melanoma diagnoses each year in the United States, and according to the authors of a recent study, the rates of malignant melanoma are rising faster than those of any other cancer.

In the U.S. there were 8,650 deaths due to melanoma in 2009 — and despite improved treatments and better 5-year survival rates, there were around 10,130 deaths from this cause in 2016.

Although scientists have identified risk factors associated with melanoma, such as fair skin, family history, and sun exposure, it is not clear why incidence rates are rising.

Because obesity is a risk factor for certain cancers, some researchers have asked whether it might also raise melanoma risk. However, to date, studies have failed to find a clear-cut association.

Revisiting old data

A Swedish study from 2009 found that women with obesity who undergo bariatric surgery have a reduced risk of cancer. When the results were published, there was not enough data to assess whether weight loss surgery impacted skin cancer risk, specifically.

However, researchers have continued to follow the participants in the original study, now for an average of 18.1 years. A team recently revisited the dataset in an effort to "investigate the association between bariatric surgery and skin cancer, including melanoma."

In total, the new analysis included data from 2,007 individuals with obesity who underwent bariatric surgery and 2,040 matched control participants who had obesity but who only received conventional treatment, such as lifestyle advice, at their primary healthcare centers. The scientists recently published their findings in the journal JAMA Dermatology.

Individuals in the bariatric surgery group, at the 15-year follow-up, had lost an average of 47.6 pounds (21.6 kilograms). Those in the control group had remained at a relatively constant weight, with an average loss or gain that never exceeded 6.6 pounds (3 kilograms).

Overall, 23 individuals in the surgery group had developed malignant skin cancer — squamous cell carcinoma or malignant melanoma. In the control group, 45 individuals had developed this type of disease.

The researchers found that the largest difference between the two groups concerned malignant melanoma. In the control group, there were 29 cases of the disease, while in the surgery group, there were just 12 cases. This equates to a 57% reduction in malignant melanoma risk.

"This provides further evidence for a connection between obesity and malignant skin cancer and for the view that we should regard obesity as a risk factor for these forms of cancer."

First author Magdalena Taube, Ph.D.

Why does obesity increase risk?

Scientists will need to carry out more research to understand the mechanisms that underpin the relationship between obesity and skin cancer. However, the authors outline several factors that could be involved.

One theory concerns inflammation; they explain that "Obesity leads to chronic systemic inflammation, which could provide a permissive environment for tumor growth."

Lifestyle factors, such as changes to diet following surgery, might also help explain this link.

Similarly, obesity is associated with a sedentary lifestyle — itself linked with increased cancer incidence and mortality. Following bariatric surgery, individuals may increase their levels of physical activity, thereby reducing cancer risk.

The current study has a number of strengths, including the long follow-up duration and the use of matched controls. However, there are also certain limitations; for instance, the scientists did not use randomization.

In an ideal world, it is best to assign participants to the control or experimental groups randomly. For this study, it was not possible, primarily because when the study began in the 1980s, the mortality rate for weight loss surgery was relatively high, so randomization would have been unethical.

It is also worth noting that, although the melanoma rates between the two groups were significantly different, the overall number of cases was small — in total, there were just 41 cases of melanoma. Scientists will need to continue this line of investigation to gather more evidence. For now, the authors conclude:

"These findings suggest that melanoma incidence is significantly reduced in patients with obesity after bariatric surgery and may lead to a better understanding of melanoma and preventable risk factors."





Weight Loss

via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc

January 3, 2020 at 02:36PM
0 Comments

A guide to 16:8 intermittent fasting

1/3/2020

0 Comments

 
A guide to 16:8 intermittent fasting

https://ift.tt/2MRacdt

16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours.

Suggested benefits of the 16:8 plan include weight loss and fat loss, as well as the prevention of type 2 diabetes and other obesity-associated conditions.

Read on to learn more about the 16:8 intermittent fasting plan, including how to do it and the health benefits and side effects.

a man eating a salad for lunch as part of this 16:8 intermittent fasting dietShare on Pinterest
Most people on a 16:8 intermittent fasting plan choose to consume their daily calories during the middle part of the day.

16:8 intermittent fasting is a form of time-restricted fasting. It involves consuming foods during an 8-hour window and avoiding food, or fasting, for the remaining 16 hours each day.

Some people believe that this method works by supporting the body's circadian rhythm, which is its internal clock.

Most people who follow the 16:8 plan abstain from food at night and for part of the morning and evening. They tend to consume their daily calories during the middle of the day.

There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. This flexibility makes the plan relatively easy to follow.

The easiest way to follow the 16:8 diet is to choose a 16-hour fasting window that includes the time that a person spends sleeping.

Some experts advise finishing food consumption in the early evening, as metabolism slows down after this time. However, this is not feasible for everyone.

Some people may not be able to consume their evening meal until 7 p.m. or later. Even so, it is best to avoid food for 2–3 hours before bed.

People may choose one of the following 8-hour eating windows:

  • 9 a.m. to 5 p.m.
  • 10 a.m. to 6 p.m.
  • noon to 8 p.m.

Within this timeframe, people can eat their meals and snacks at convenient times. Eating regularly is important to prevent blood sugar peaks and dips and to avoid excessive hunger.

Some people may need to experiment to find the best eating window and mealtimes for their lifestyle.

While the 16:8 intermittent fasting plan does not specify which foods to eat and avoid, it is beneficial to focus on healthful eating and to limit or avoid junk foods. The consumption of too much unhealthful food may cause weight gain and contribute to disease.

A balanced diet focuses primarily on:

  • fruits and vegetables, which can be fresh, frozen, or canned (in water)
  • whole grains, including quinoa, brown rice, oats, and barley
  • lean protein sources, such as poultry, fish, beans, lentils, tofu, nuts, seeds, low fat cottage cheese, and eggs
  • healthful fats from fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds

Fruits, vegetables, and whole grains are high in fiber, so they can help keep a person feeling full and satisfied. Healthful fats and proteins can also contribute to satiety.

Beverages can play a role in satiety for those following the 16:8 intermittent fasting diet. Drinking water regularly throughout the day can help reduce calorie intake because people often mistake thirst for hunger.

The 16:8 diet plan permits the consumption of calorie-free drinks — such as water and unsweetened tea and coffee — during the 16-hour fasting window. It is important to consume fluids regularly to avoid dehydration.

Tips

People may find it easier to stick to the 16:8 diet when they follow these tips:

  • drinking cinnamon herbal tea during the fasting period, as it may suppress the appetite
  • consuming water regularly throughout the day
  • watching less television to reduce exposure to images of food, which may stimulate a sense of hunger
  • exercising just before or during the eating window, as exercise can trigger hunger
  • practicing mindful eating when consuming meals
  • trying meditation during the fasting period to allow hunger pangs to pass

Researchers have been studying intermittent fasting for decades.

Study findings are sometimes contradictory and inconclusive. However, the research on intermittent fasting, including 16:8 fasting, indicates that it may provide the following benefits:

Weight loss and fat loss

Eating during a set period can help people reduce the number of calories that they consume. It may also help boost metabolism.

A 2017 study suggests that intermittent fasting leads to greater weight loss and fat loss in men with obesity than regular calorie restriction.

Research from 2016 reports that men who followed a 16:8 approach for 8 weeks while resistance training showed a decrease in fat mass. The participants maintained their muscle mass throughout.

In contrast, a 2017 study found very little difference in weight loss between participants who practiced intermittent fasting — in the form of alternate-day fasting rather than 16:8 fasting — and those who reduced their overall calorie intake. The dropout rate was also high among those in the intermittent fasting group.

Disease prevention

Supporters of intermittent fasting suggest that it can prevent several conditions and diseases, including:

  • type 2 diabetes
  • heart conditions
  • some cancers
  • neurodegenerative diseases

However, the research in this area remains limited.

A 2014 review reports that intermittent fasting shows promise as an alternative to traditional calorie restriction for type 2 diabetes risk reduction and weight loss in people who have overweight or obesity.

The researchers caution, however, that more research is necessary before they can reach reliable conclusions.

A 2018 study indicates that in addition to weight loss, an 8-hour eating window may help reduce blood pressure in adults with obesity.

Other studies report that intermittent fasting reduces fasting glucose by 3–6% in those with prediabetes, although it has no effect on healthy individuals. It may also decrease fasting insulin by 11–57% after 3 to 24 weeks of intermittent fasting.

Time-restricted fasting, such as the 16:8 method, may also protect learning and memory and slow down diseases that affect the brain.

A 2017 annual review notes that animal research has indicated that this form of fasting reduces the risk of nonalcoholic fatty liver disease and cancer.

Extended life span

Animal studies suggest that intermittent fasting may help animals live longer. For example, one study found that short-term repeated fasting increased the life span of female mice.

The National Institute on Aging point out that, even after decades of research, scientists still cannot explain why fasting may lengthen life span. As a result, they cannot confirm the long-term safety of this practice.

Human studies in the area are limited, and the potential benefits of intermittent fasting for human longevity are not yet known.

16:8 intermittent fasting has some associated risks and side effects. As a result, the plan is not right for everyone.

Potential side effects and risks include:

  • hunger, weakness, and tiredness in the beginning stages of the plan
  • overeating or eating unhealthful foods during the 8-hour eating window due to excessive hunger
  • heartburn or reflux as a result of overeating

Intermittent fasting may be less beneficial for women than men. Some research on animals suggests that intermittent fasting could negatively affect female fertility.

Individuals with a history of disordered eating may wish to avoid intermittent fasting. The National Eating Disorders Association warn that fasting is a risk factor for eating disorders.

The 16:8 plan may also not be suitable for those with a history of depression and anxiety. Some research indicates that short-term calorie restriction might relieve depression but that chronic calorie restriction can have the opposite effect. More research is necessary to understand the implications of these findings.

16:8 intermittent fasting is unsuitable for those who are pregnant, breastfeeding, or trying to conceive.

The National Institute on Aging conclude that there is insufficient evidence to recommend any fasting diet, especially for older adults.

People who wish to try the 16:8 method or other types of intermittent fasting should talk to their doctor first, especially if they are taking medications or have:

  • an underlying health condition, such as diabetes or low blood pressure
  • a history of disordered eating
  • a history of mental health disorders

Anyone who has any concerns or experiences any adverse effects of the diet should see a doctor.

While evidence indicates that the 16:8 method may be helpful for diabetes prevention, it may not be suitable for those who already have the condition.

The 16:8 intermittent fasting diet is not suitable for people with type 1 diabetes. However, some people with prediabetes or type 2 diabetes may be able to try the diet under a doctor's supervision.

People with diabetes who wish to try the 16:8 intermittent fasting plan should see their doctor before making changes to their eating habits.

16:8 intermittent fasting is a popular form of intermittent fasting. Potential benefits include weight loss, fat loss, and a reduction in the risk of some diseases.

This diet plan may also be easier to follow than other types of fasting. People doing 16:8 intermittent fasting should focus on eating high fiber whole foods, and they should stay hydrated throughout the day.

The plan is not right for everyone. Individuals who wish to follow the 16:8 intermittent fasting diet should speak to a doctor or dietitian if they have any concerns or underlying health conditions.





Weight Loss

via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc

January 3, 2020 at 02:36PM
0 Comments

Vegan fast food: 33 plant-based options

1/3/2020

0 Comments

 
Vegan fast food: 33 plant-based options

https://ift.tt/2MPc0n4

With veganism on the rise, there are now more plant-based food options available in supermarkets and restaurants than there ever has been before.

Fast food venues are also catching on to the surge in demand for plant-based offerings. As a result, people following a vegan diet can now choose from a wide array of fast food options.

Read on to discover 33 popular vegan menu items available in fast food outlets around the United States.

The following sections list some plant-based breakfast options available in a range of fast food establishments around the U.S.

1. Dunkin Donuts' Beyond Sausage Breakfast Sandwich

a person collecting Vegan fast food from a drive in restaurant Share on Pinterest
A growing number of fast food restaurants are providing plant-based options.

For a vegan breakfast on the go, try the Dunkin Donuts' Breakfast Sandwich, featuring the Beyond Sausage on an English muffin.

People interested in the vegan option can ask for the sandwich to come without egg or cheese.

Other vegan items on the breakfast menu include the hash browns and coffee with almond milk.

2. The Hardee's Beyond Breakfast Sausage

The Hardee's Beyond Breakfast Sausage biscuit is typically a vegetarian option.

A person can make it vegan, however.

They will need to ask for the patty on toasted sourdough bread or a tortilla.

3. IHOP hash browns and sides

IHOP have several vegan sides that people can combine to make a meal. For example, they can pair the vegan hash browns with sautéed spinach and mushrooms and a salad with avocado (with no dressing or olive oil).

They can follow this up with a serving of fresh fruit.

The sections below list some plant-based burgers available in fast food venues around the U.S.

4. Burger King's Impossible Whopper

Burger King use the famous Impossible Foods burger patty to make a plant-based version of their Whopper.

When ordering, ask for the burger without mayo or cheese and specify that the staff should prepare it away from any meat products.

Enjoy the Impossible Whopper with a side of garden salad (with a nondairy dressing), french fries, or hash browns. All of these sides are also vegan.

5. The Carl's Jr. Beyond Famous Star

Carl's Jr. use the Beyond Meat patty in this burger, which also contains lettuce, tomato, onion, and pickles.

Ask the staff to prepare the burger without mayo or cheese, and on a separate area of the broiler to the area they use to prepare meat products.

6. The Carl's Jr. 'Veg it' Burger

For a less meat-like option, choose any burger and ask the staff to "veg it." This means that they will remove or substitute the meat patty.

Consider adding a side of fried zucchini in place of the patty. Make sure to ask them to cook it on a separate fryer to the one they use to prepare meat products.

Also, don't forget to hold the cheese, mayo, and special sauce. Enjoy the burger with a side salad (without cheese).

7. Hardee's Original Beyond Thickburger

The Hardee's meat-free Thickburger contains the Beyond Meat patty with lettuce, tomato, red onion, dill pickles, ketchup, and mustard. To make it a vegan option, order it without the mayo and in a lettuce wrap instead of the bun.

8. The Denny's Veggie Burger

Denny's use Dr. Praeger's veggie burger patty so that people can create a filling, plant-based meal. Build a vegan-friendly burger using the patty, a wheat bun, and a choice of lettuce, tomato, red onion, jalapeños, avocado, and pickles.

Pair it with a side of fries, chips and salsa, hash browns, or seasonal fruit.

9. Johnny Rockets' Black Bean Burger

Johnny Rockets have recently added the popular Gardein black bean burger to their menu. The patty contains black beans, brown rice, bell peppers, and corn, and Johnny Rockets serve it on a whole-wheat bun with lettuce and tomato.

Add extra flavor with pickles, avocado, jalapeños, or grilled onions.

10. The TGI Friday's Beyond Burger

At TGI Friday's, the Beyond Burger in a challah bun is vegan. Ask the staff to hold the cheese and use a dairy-free sauce instead. The gluten-free bun is not vegan.

Other vegan offerings include the house salad with cilantro-lime dressing and the chips with guacamole and pico de gallo (without cheese and sour cream).

11. White Castle's Impossible Slider

White Castle's Impossible Slider comes with smoked cheddar cheese, but people who follow a vegan diet can order it without the cheese.

Vegan sauces include the smoky BBQ sauce, Nashville-inspired hot sauce, and regular hot sauce.

The following sections list some plant-based Mexican options available in fast food establishments around the U.S.

12. Chipotle's sofritas

Chipotle have traditionally been one of the more vegan-friendly fast food eateries, with many menu items being easy to "veganize."

Vegans can use their sofritas, or shredded tofu in a spicy marinade, in place of meat fillings in burritos, tacos, and salads.

Many of the toppings are vegan-friendly, including the:

  • tortillas
  • rice
  • beans
  • guacamole
  • fajita veggies
  • chips

13. Del Taco's Beyond Avocado Taco

Del Taco use seasoned Beyond Meat crumbles to create the Beyond Avocado Taco. The other ingredients include avocado, crisp lettuce, and tomatoes in a crunchy taco shell.

It is also possible to customize some of their Beyond vegetarian offerings to make them vegan. Simply ask the staff to make the Beyond 8-Layer Burrito or the Epic Beyond Cali Burrito without the cheese or sour cream.

Del Taco's crinkle-cut fries are also vegan.

14. Taco Bell's Bean Burrito

People can alter many of Taco Bell's items to be vegan. For example, they can order a bean burrito or other items "Fresco style" to omit the cheese and sour cream.

Use salsa, guacamole, or other salad items to make the burrito more filling.

The sections below list some plant-based pizzas available in fast food venues around the U.S.

15. The Domino's Pacific Veggie Pizza

The Domino's thin crust and gluten-free bases are both vegan, as is their tomato sauce. Top the base with a variety of veggies, or choose the Pacific Veggie Pizza without cheese for a filling meal.

16. Little Caesars' Veggie Pizza

Little Caesars' regular crust and tomato sauce are both vegan. People can build a plant-based, cheeseless pizza using a variety of their veggie toppings.

17. The Papa John's Cheeseless Pizza

At Papa John's, the pizza dough and tomato sauce are both vegan. People can load up the base with veggies and enjoy it with a plant-based dipping sauce such as garlic or BBQ. The plain breadsticks are also free from animal products.

The following sections list some plant-based salad, noodle, and bowl options available in fast food eateries around the U.S.

18. Chick-fil-A's Superfood Side salad

Containing a blend of broccoli and kale, dried sour cherries, and roasted nuts with a maple vinaigrette dressing, this side salad is small but tasty.

The salad is already vegan, so no alterations are necessary.

19. The Panda Express Chow Mein

Panda Express make these stir-fried wheat noodles using onions, celery, and cabbage.

To add more filling fiber, order a side of "super greens," which is a medley of broccoli, kale, and cabbage.

20. The Panda Express Eggplant Tofu

For a more protein-rich option at Panda Express, choose the eggplant tofu. It contains tofu, eggplant, and red bell peppers in a sweet and spicy sauce.

Both the steamed brown rice and steamed white rice are also vegan-friendly options.

21. Panera's Baja Grain Bowl

This grain bowl offers a more healthful alternative to traditional fast food options. It contains cilantro-lime brown rice and quinoa, black bean and corn salsa, salsa verde, red grape tomatoes, and avocado.

To make it vegan, order it without the feta crumbles and Greek yogurt.

22. Panera's Baja Mediterranean Grain Bowl

Similar to their other grain bowl option, Panera's warm Mediterranean bowl features cilantro-lime brown rice and quinoa, arugula, red grape tomatoes, kalamata olives, diced cucumbers, hummus, and a lemon-tahini dressing.

A person can order it without the feta crumbles and Greek yogurt to keep it plant-based.

23. The Starbucks Lentil & Vegetable Protein Bowl with Brown Rice

For a more filling option at Starbucks, try the certified vegan protein bowl. It contains lentils, butternut squash, roasted tomatoes, brown rice, a lemon-tahini dressing, and sunflower seeds.

The sections below list some plant-based sandwiches available in fast food establishments around the U.S.

24. KFC's Beyond Chicken Sandwich

KFC's Beyond Chicken Sandwich was a sell-out success when the company launched it in 2019. However, it is cooked in the same fryers as the chicken, which some people may not consider vegan.

Other vegan items on the menu include corn on the cob and green beans.

25. The Quiznos Veggie Sub

At Quiznos, order a veggie sub on white or wheat bread. Vegan fillings include lettuce, tomatoes, red onions, mushrooms, black olives, and guacamole.

Ask the staff to leave out the cheese and opt for balsamic vinaigrette instead of the red wine vinaigrette.

26. Starbucks' Bagels

Starbucks offer a wide range of vegan drinks options containing soy, almond, or coconut milk — from their chestnut Praline Latté to their Classic Hot Chocolate.

People who follow a vegan diet can enjoy one of several bagels available here. Choose from the plain, sprouted grain, or cinnamon raisin bagel. Also, opt for a spread of avocado instead of cream cheese.

27. Subway's Veggie Delite and Beyond Meatball Marinara

Subway have recently started serving their Beyond Meatball Marinara Sub. Until now, vegans had relied on Subway for their classic Veggie Delite Sub on Italian bread or wheat bread (without cheese or mayo).

Some locations also stock the veggie patty, which is plant-based. Vegan-friendly sauces available at Subway include mustard, sweet onion sauce, fat-free Italian dressing, and the Subway vinaigrette.

The following sections list some plant-based savory snack options available in fast food venues around the U.S.

28. Auntie Anne's Pretzels

Auntie Anne's have several vegan-friendly pretzels on the menu. Try their original pretzel, sweet almond pretzel, or raisin pretzel. For a spicy kick, give the jalapeño pretzel a try.

When ordering, be sure to ask the staff to handle the pretzels with dairy-free tongs to avoid cross-contamination.

29. Chick-fil-A's Waffle Potato Fries

For a warm and filling option at Chick-fil-A, consider their Waffle Potato Fries. Cooked in canola oil, they are crispy yet tender.

Alternatively, try the hash browns, which are also vegan.

30. Wendy's Baked Potato with Chives

For a simple snack, the Baked Potato with Chives is one of the only vegan-friendly options at Wendy's. Be sure to hold the butter, cheese, and sour cream.

The garden salad — with red Italian dressing and no croutons — and apple slices are also vegan.

The following sections list some plant-based sweet bites available in fast food eateries around the U.S.

31. Baskin Robbins's nondairy options

Baskin Robbins offer a variety of "ice" and sorbet flavors that are suitable for people who follow a vegan diet.

For something a little more indulgent, try their nondairy Chocolate Chip Cookie Dough or nondairy Chocolate Extreme.

32. Burger King's French Toast Sticks

For a sweet vegan option while at Burger King, consider the French toast sticks. The recipe is free from dairy products and eggs.

However, people who follow very strict vegan diets should note that there may be some cross-contamination in the preparation or cooking of these French toast sticks. Ask staff about minimizing this risk during cooking.

33. McDonald's Fruit and Maple Oatmeal

McDonald's is not the most vegan-friendly fast food outlet.

Its fruit and maple oatmeal, however — containing diced apples and a cranberry-raisin blend — is one of the few options suitable for vegans. To ensure that it is plant-based, ask for it without cream.

People who choose to become vegan do so for a number of reasons, including:

  • health reasons
  • animal welfare concerns
  • environmental reasons
  • humanitarian purposes

Some research also indicates that those who eat a mostly plant-based diet have a lower body mass index (BMI) than people who mostly eat meat. The study also reports that vegans have lower rates of diabetes and heart disease than people who eat meat and dairy.

A 2019 study in the Journal of the American Heart Association also supports the notion that those who eat predominantly plant-based foods have a lower risk of heart disease.

Reducing meat intake may also lower the risk of stroke, high blood pressure, high cholesterol, and some cancers.

That being said, individuals who eat fast food regularly may not experience these health benefits, and this includes vegan fast food.

For optimal health, vegans should focus on eating whole foods and limiting their intake of processed and fast foods.

Vegans should also be careful to ensure that they are getting all the nutrients they need. Common deficiencies among vegans include protein, vitamin D, and vitamin B-12.

Learn more about high protein vegan foods here.

Studies also indicate that veganism could help the planet. A review comparing vegan, vegetarian, and omnivorous diets states that "the vegan diet is the optimal diet for the environment."

Specifically, one 2013 study suggests that adopting a vegan diet could increase the amount of food available for human consumption, which could provide greater global food security and feed people in areas of famine.

The study reports that farmed animals consume 36% of the calories produced by the world's crops. When people slaughter animals for food, only 12% of those calories are available for consumption through the meat and other animal produce.

If people ate more plant-based foods directly, the study suggests that there would be more produce available to feed up to an additional 4 billion people.

People who follow a vegan diet can now enjoy more food choices than ever before. Many restaurants and fast food outlets now offer a range of vegan options — or at least menu items that can be made vegan with a few alterations and substitutions.

When ordering food, always confirm with the server that the items are free from meat, fish, dairy, eggs, and honey.

The main advantage of adopting a vegan diet seems to be for environmental and sustainability reasons.

However, there are also several potential health benefits. To enjoy these health benefits, it is important to consume fast food and junk food in moderation.





Weight Loss

via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc

January 3, 2020 at 02:36PM
0 Comments

Why caffeine may limit weight gain

1/2/2020

3 Comments

 
Why caffeine may limit weight gain

https://ift.tt/2rTdplC

Consuming caffeine may offset some unhealthful consequences of an obesity-inducing diet, according to a new study in rats.

close up of table with coffee and coffee accessoriesShare on Pinterest
Caffeine could counter some weight gain resulting from a diet high in fat and sugar.

Scientists at the University of Illinois at Urbana-Champaign fed rats a high-fat, high-sugar diet. They then gave some of the rodents caffeine extracted from mate tea and others decaffeinated mate tea.

The rats that consumed the caffeine extract gained 16% less weight and 22% less body fat than those that consumed decaffeinated mate.

The anti-obesity effects were similar among rats that consumed synthetic caffeine or caffeine extracted from coffee.

By studying the rats' cells, the scientists found that caffeine exerts some of its effects by altering the expression of certain genes.

They report their results in a recent Journal of Functional Foods study paper.

"Considering the findings," says corresponding study author Prof. Elvira Gonzalez de Mejia, Director of Nutritional Sciences at the university, "mate tea and caffeine can be considered anti-obesity agents."

Caffeine reduced body fat accumulation

The team fed six groups of rats a high-fat, high-sugar diet for 28 days. In addition, they supplemented the diet of five of the groups with one of the following: synthetic caffeine, mate tea containing caffeine, caffeine extracted from mate tea, caffeine extracted from coffee, and decaffeinated mate tea.

The amount of caffeine was equivalent to the amount that humans ingest from drinking 4 cups of coffee per day.

After 28 days, there was a marked difference in lean body mass among the six groups of rats. The rats that had consumed caffeine from any source had gained less body fat than their counterparts in the noncaffeine group.

There was a close link between the storage of lipids in fat cells, the gain in body weight, and the increase in body fat.

The findings add to increasing knowledge about the potential for mate tea to help combat obesity. This is in addition to other health benefits conferred by the vitamins, flavonoids, and phenolic compounds in the herbal tea.

Mate, or yerba mate, is a beverage made from the leaves of the tree Ilex paraguariensis St. Hilaire. It is a popular drink in South America, where consumption in countries such as Brazil, Chile, Argentina, Paraguay, and Uruguay can reach 3–10 kilograms per capita.

The drink has become a popular alternative to black tea and coffee because of its reputation as protective against infection, obesity, diabetes, and cardiovascular conditions.

A typical serving of mate contains between 65 and 130 milligrams (mg) of caffeine. A cup of brewed coffee, in contrast, can contain 30–300 mg of caffeine.

Caffeine altered gene expression

In addition to studying the effects of the various forms of caffeine in live rats, the researchers investigated the effects in cell cultures.

They exposed fat cells from mice to all three types of caffeine: synthetic, coffee extracted, and mate extracted.

These tests revealed that lipid buildup in fat cells decreased by 20–41%, regardless of the type of caffeine.

Examination of genes relevant to lipid metabolism and obesity also revealed that caffeine reduced the expression of certain genes.

Caffeine downregulated the expression of genes that code for fatty acid synthase (FASN), an enzyme that helps produce long-chain fatty acids, and lipoprotein lipase (LPL), an enzyme with a key role in breaking down triglycerides.

All three types of caffeine — synthetic, mate extracted, and coffee extracted — reduced the expression of both genes by a considerable amount.

The cell culture tests revealed that FASN expression decreased by 31–39% and LPL expression decreased by 51–69%.

In the rats, the consumption of caffeine extracted from mate reduced FASN expression in fat tissues by 39% and in their livers by 37%.

The researchers found that downregulation of FASN and two other genes in the rats' livers reduced the production of triglycerides and low-density lipoprotein cholesterol in those organs.

Need for affordable, accessible interventions

The imbalance between the intake and use of energy by the body triggers storage of excessive triglycerides in fat tissues.

The World Health Organization (WHO) defines overweight and obesity as "excessive fat accumulation that may impair health."

Obesity is a major health challenge worldwide. Once confined to higher-income nations, it is now also a growing health problem in middle- and low-income countries. At least 2.8 million deaths per year result from obesity and overweight.

Overweight and obesity are major risk factors for many chronic health conditions, including type 2 diabetes, fatty liver disease, and cardiometabolic diseases.

While various interventions — including lifestyle changes, drugs, and surgery —can help people with obesity lose weight, keeping it off remains a major challenge.

The pressing need for widely available and affordable strategies is encouraging scientists to search for solutions in plants and herbs.

"The results of this research could be scaled to humans to understand the roles of mate tea and caffeine as potential strategies to prevent overweight and obesity, as well as the subsequent metabolic disorders associated with these conditions."

Prof. Elvira Gonzalez de Mejia





Weight Loss

via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc

January 2, 2020 at 02:34PM
3 Comments

Study reveals what causes type 2 diabetes and how to reverse it

1/2/2020

1 Comment

 
Study reveals what causes type 2 diabetes and how to reverse it

https://ift.tt/2FgiuHu

As the incidence of diabetes continues to increase globally, the fight against this chronic condition continues. New research explains not only what triggers type 2 diabetes but also how to reverse the condition. The findings also shed light on what leads to remission after reversal for some people.

woman taking blood sugar testShare on Pinterest
New research looks at the causes of type 2 diabetes and the lifestyle changes that may reverse this condition.

Between 1980 and 2014, the number of people living with diabetes across the world increased from about 108 million to 422 million.

As many as 90% of these individuals have type 2 diabetes.

Pharmacological interventions have done little to stop what some have referred to as the diabetes pandemic.

Lifestyle interventions, however, may succeed where other approaches have failed.

A couple of years ago, Medical News Todayreported on the first results of a clinical trial, which showed that intensive weight loss programs could help people with type 2 diabetes achieve remission without taking any medication.

The trail was called the Diabetes Remission Clinical Trial (DiRECT), and one of its co-leaders was Prof. Roy Taylor from Newcastle University in the United Kingdom.

But how does this remission occur, and can it last in the long term? Why do some people achieve lasting remission while for others, the condition returns?

Prof. Taylor set out with his team to answer these questions, using data from the DiRECT trial and applying cutting-edge imaging and blood monitoring techniques.

The researchers published their findings in the journal Cell Metabolism.

Testing the 'twin cycle hypothesis'

The study aimed to test — and confirm — the so-called twin cycle hypothesis, which Prof. Taylor and team put forth more than a decade ago.

The theory proposed that type 2 diabetes results from the accumulation of fat in the liver, which induces insulin resistance and increases blood sugar production.

These effects, in turn, increase plasma insulin levels, precipitating "a self-reinforcing cycle" in which insulin stimulates fat production.

These increased levels of liver fat cause the lipids to overspill into several tissues, including the pancreas.

Beta-cells, which are responsible for creating insulin, are located in the pancreas. "Long-term exposure to saturated fatty acids is harmful to [beta]-cells," write the authors.

In the present study, the authors investigated the predictions of the twin cycle hypothesis 2 years into the DiRECT trial.

The researchers wanted to "describe the pathophysiologic processes underlying the recurrence of type 2 diabetes in the group that initially achieved remission but then relapsed back to diabetes."

To this end, the researchers quantified intra-organ and abdominal fat using cutting-edge MRI scans at 12 and 24 months. They looked at pancreatic and liver fat, specifically.

The analysis included measurements of glucose, HbA1c, high-density lipoprotein (HDL) cholesterol, and triglycerides. The team also analyzed fatty acids, insulin secretion, and beta-cell function.

When liver fat 'clogs up' the pancreas

The study revealed that the majority of the trial participants maintained remission over the 2 years but that this was only possible if liver triglycerides and fat in the pancreas remained low.

Specifically, almost 9 out of 10 participants who managed to lose 15 kilograms or more in the DiRECT trial reversed their condition.

After 2 years, more than one-third of these individuals had been free of diabetes and the need for diabetes medication for at least 24 months.

A small group, however, experienced relapse, which was associated with a return to high liver triglycerides and high intrapancreatic fat levels.

Prof. Taylor explains: "We saw that when a person accumulates too much fat, which should be stored under the skin, then it has to go elsewhere in the body. The amount that can be stored under the skin varies from person to person, indicating a 'personal fat threshold' above which fat can cause mischief."

"When fat cannot be safely stored under the skin, it is then stored inside the liver and overspills to the rest of the body, including the pancreas. This 'clogs up' the pancreas, switching off the genes [that] direct how insulin should effectively be produced, and this causes type 2 diabetes."

Prof. Roy Taylor

'Diet and persistence' can reverse diabetes

"This means we can now see type 2 diabetes as a simple condition where the individual has accumulated more fat than they can cope with," continues the author, stressing the hopeful implications of this finding.

"Importantly, this means that through diet and persistence, patients are able to lose the fat and potentially reverse their diabetes. The sooner this is done after diagnosis, the more likely it is that remission can be achieved."

"For the first time," conclude Prof. Taylor and team in their paper, "we are able to report the underlying physiologic changes during a full cycle of disease reversal and re-emergence."

In the U.K., the National Health Service (NHS) will roll out a program that will test the weight loss therapy in thousands of people living with type 2 diabetes.





Weight Loss

via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc

January 2, 2020 at 02:34PM
1 Comment

New Year's resolutions: How to boost success rates

1/1/2020

1 Comment

 
New Year's resolutions: How to boost success rates

https://ift.tt/37Bq4Jd

Do we make New Year's resolutions just to ignore them? Are they merely promises doomed to fail? In this feature, we ask whether, statistically speaking, these resolutions work, and what increases the chances of success.

Happy women dancingShare on Pinterest
How can we make a success of this year's resolutions?

New Year's resolutions are an ancient tradition that continues to this day.

The Babylonians started each year with pledges to pay debts and return borrowed items.

The Romans began their year by promising the two faced god, Janus, that they would behave better.

In modern societies, many people still promise to make changes as the new year dawns; this desire, in many cases, is fueled by the excesses of the holiday period.

Most commonly, it would seem, New Year's resolutions revolve around weight loss, quitting smoking, reducing drinking, and exercising more.

Although resolutions are popular, they are not always successful. In this article, we will dissect the evidence and answer the question: Should we bother making New Year's resolutions in 2020?

How effective are annual resolutions?

A study from 1989 tracked 200 people living in Pennsylvania as they attempted to make changes based on New Year's resolutions.

On average, the participants made 1.8 resolutions, most commonly, to stop smoking or lose weight. Less frequently, people pledged to improve relationships, and a surprisingly low 2.5% were hoping to control their drinking habits.

An impressive 77% managed to hold to their pledges for 1 week, but the success rate dropped to 19% over 2 years. Although that is a substantial drop out rate, it means that 1 in 5 of those participants achieved their goal.

Of the 77% successful resolvers, more than half slipped at least once, and, on average, people slipped 14 times across the 2 years.

A study in the Journal of Consulting and Clinical Psychology in 1988 followed the efforts of 153 New Year's resolvers who were determined to quit smoking.

At 1 month, 77% of participants had managed at least one 24-hour period of abstinence. Overall, though, the results seemed a little disappointing with the authors writing:

"Only 13% of the sample was abstinent at 1 year, and 19% reported abstinence at the 2-year follow-up."

Another study, appearing in PLOS ONE, took a more general look at behavior. The research team tracked the food shopping habits of 207 households from July 2010 to March 2011.

Unsurprisingly, the researchers found that, during the holiday period, expenditure increased by 15%. Three-quarters of this increase went on less healthful items.

Also, as expected, when January rolled around, the sale of healthful items shot up by 29.4%.

However, the sale of less healthful items did not drop in tandem with this health drive — people were buying more nutritious items, but still purchasing the same amount of unhealthful food.

Overall, the number of calories they purchased in the New Year was higher than during the holiday period. The authors conclude:

"Despite resolutions to eat more healthfully after New Year's, consumers may adjust to a new 'status quo' of increased less-health[ful] food purchasing during the holidays, and dubiously fulfill their New Year's resolutions by spending more on health[ful] foods."

The authors believe that the key to successful resolutions is to focus on replacing unhealthful items with healthful ones, rather than buying both.

That is sound advice, but not necessarily easy to implement.

Successes and failures of weight loss goals

In 2009, GlaxoSmithKline released Orlistat, which they hailed as "the first clinically proven over-the-counter weight loss aid" in Europe.

As part of their marketing push, the company also conducted an internet survey about weight loss that included questions about New Year's resolutions.

Although the survey was not meant to be a scientific study, it generated a substantial pool of data with 12,410 females from six European countries responding.

A group of researchers took advantage of this dataset and published an analysis in the journal Obesity Facts.

They found that around half of the women had made a weight loss New Year's resolution in the past 2 years.

As for success rates, they observed that women with a body mass index (BMI) of under 25, which health experts define as "normal," were successful 20% of the time.

However, of thos with a BMI of 30 or above — which doctors class as overweight or obese — only 9% reported some success.

In the overweight group, three-quarters of the female respondents said that their primary reason for failing to lose weight was that it took too long to see results. Around one-third of those who were obese or overweight stated that they were not successful due to a lack of confidence.

What increases the chances of succeeding?

In the Pennsylvania study we mention above, the scientists found no link between success rate and participants' sex or age; similarly, the type of resolution did not influence how likely they were to succeed.

The researchers contacted participants by telephone after 1 week, 1 month, 3 months, 6 months, and 2 years.

During these interviews, the researchers also asked participants what techniques they used to help them keep their resolutions, and how often they implemented each one.

They found that the most successful resolvers were applying stimulus control at all five checkpoints.

Stimulus control is the act of keeping things around you that remind you why you chose the resolution.

For instance, someone who is quitting smoking might keep a picture of their young child nearby to remind them why they decided to stop.

At the 6-month and 2-year mark, successful resolvers were using self-liberation (or willpower), and reinforcement management — rewarding themselves for being successful.

Conversely, individuals who did not keep their resolutions most commonly employed self-blame and wishful thinking.

The study we highlighted above that followed the fates of 153 smokers also looked at factors that made quitting more likely. The authors explain:

"The use of multiple strategies for cessation was associated with abstinence at the 2-year follow-up. A strong motivation to quit was found to be important for both initial success and long-term maintenance."

Other studies that have investigated smoking cessation more generally have identified factors that increase the chance of quitting. These factors include staying away from smokey environments, abstaining from alcohol, stress management techniques, and will power.

Another paper took a different approach. Publishing their work in the Journal of Clinical Psychology, the authors set out to understand why some people succeeded where others failed.

To do this, they recruited two sets of participants: 159 New Year's resolvers and 123 people who were interested in solving a problem at a later date. The researchers followed the participants for 6 months and charted their successes and failures.

In agreement with other studies, the most common reasons for New Year's resolutions were losing weight, increasing exercise, and quitting smoking.

The authors found that the most successful resolvers used more willpower, stimulus control, reinforcement management, positive thinking, and avoidance strategies.

Conversely, those who were less successful tended to use more wishful thinking, blame and criticize themselves, and make light of the problem.

Ending on a high

Some of the results above might cast a shadow across ambitions to make a change in 2020, but they shouldn't.

The authors of the study above made some overarching conclusions that should boost the confidence of any New Year's resolver:

"Resolvers reported higher rates of success than nonresolvers; at 6 months, 46% of the resolvers were continuously successful compared to 4% of the nonresolvers."

So, although the cards might be stacked against anyone who plans to make a New Year's resolution, simply by making that resolution, you have boosted your odds of success.

According to this data, forming a New Year's resolution increases your chances of generating change more than 10-fold.

The authors write that, "[C]ontrary to widespread public opinion, a considerable proportion of New Year resolvers do, in fact, succeed, at least in the short run."

In conclusion, New Year's resolutions do not work for everyone. But, as the saying goes, "you've got to be in it to win it."

If you are considering making a resolution for 2020, according to the findings of these studies, the best approach is to keep things around you to remind you why you want to make those changes.

Also, reward yourself for successes, and stay motivated. Throw a healthful dose of willpower into the seasonal mix, and you are likely to succeed. Good luck!





Weight Loss

via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc

January 1, 2020 at 02:33PM
1 Comment

How to stay healthy on Christmas Day

12/25/2019

0 Comments

 
How to stay healthy on Christmas Day

https://ift.tt/2EaTy3W

It's Christmas Day, and you want to enjoy yourself — that's only natural. In this feature, we provide some quick tips that will allow you to have the fun you are hoping for without affecting your health too significantly.

Man running dressed as SantaShare on Pinterest
Christmas does not need to overturn healthful living completely.

The holiday period is, commonly, a time of overindulgence. With almost infinite food at our fingertips, it can be difficult not to go overboard on the cheeseboard.

Studies have found that during the holiday season, people usually put on a little extra weight.

This finding is no surprise, but research has also shown that people typically don't shift that weight before the next holiday season rolls around.

In fact, some scientists believe that this seasonal weight gain might be one of the reasons why people tend to get heavier as they age. As one author explains:

"Since this gain is not reversed during the spring or summer months, the net 0.48 kilogram weight gain in the fall and winter probably contributes to the increase in body weight that frequently occurs during adulthood."

Of course, eating poorly is not the only seasonal hazard that we face. Below are a few simple tips to help you cruise through Christmas Day without denting your health (too much).

1. Christmas spirit

During the Christmas period, there is often more alcohol in the home than usual, which can increase the temptation to indulge. At this time of year, people also tend to socialize more, providing a spike in the number of opportunities to drink alcohol.

Although taking it easy can be challenging, moderation will make Christmas Day much more pleasant. Here are some quick alcohol-related tips:

  • at parties, intersperse alcoholic drinks with soft drinks
  • eat before you drink and avoid salty snacks as they make you thirsty
  • refrain from starting to drink early in the day
  • remember that you are not under any obligation to accept every single party invitation
  • bear in mind that you do not need to stay until the bitter end of every event
  • remember that it is not necessary to accept every offer of a free drink
  • assign yourself as the designated driver and stick to soft drinks
  • stay hydrated
  • add more mixer to your glass so that your drink lasts longer
  • try nonalcoholic beers
  • choose drinks with lower levels of alcohol
  • drink slowly
  • avoid rounds and drink at your own pace

2. Do not remain seated

On Christmas Day, it can be tempting to stay sitting on the couch for the majority of your time, other than the hour or two that you spend sitting at the dining table. Many families gather around to watch seasonal movie marathons.

Of course, there is nothing wrong with indulging in some sofa time, but it will benefit your general sense of well-being if you also get up and move around now and again.

A quick walk in the park, a game of frisbee, or even some star jumps in the middle of the lounge will suffice.

If nothing else, a brief spate of activity will reduce the time available for consuming candy and roast potatoes.

3. Obligatory overeating

Christmas Day is, for many of us, the most gluttonous day of the year. Dinner is vast, and there is an accompanying array of biscuits, cheeses, chocolates, and snacks to choose from throughout the day. Of all the topics on this list, reducing food intake is perhaps the hardest at this time of year.

If you are tempted to go in for a second helping of dinner, force yourself to wait 20 minutes and then assess whether you truly need any more turkey or nut roast.

Once your meal has had time to reach your stomach, you might realize that you are not actually hungry and that the additional calories are not in your best interest.

4. Eat something healthful

As we have established, Christmas Day is bursting at the seams with sinful cuisine, but that doesn't mean that you can't opt for a little light relief.

Perhaps try to replace a few calorific snacks with a piece of fruit or two. Alongside the obvious benefits of taking in more vitamins and minerals, you might find that you will be fuller and, therefore, more unlikely to tuck into the less healthful options surrounding you.

When you are shopping for the holiday season, make sure to add some healthful food items to your list.

Some people find that starting Christmas Day with a large, healthful breakfast is helpful. It means that you are less inclined to begin snacking early and that you have had a good dose of nutrients before the onslaught begins.

5. Mind your mental well-being

There are numerous ways to look after your mental health during the holidays. In 2018, we dedicated an entire feature to tips on maintaining mental well-being during the holidays, and you can read that here.

Rather than repeating what we have already written, we will just provide one important tip: Consider doing something for someone else. Not everyone enjoys the holiday season, so a little bit of kindness might do wonders for someone else... and for you.

Being kind brings rewards to both the giver and the receiver. Some research has shown that altruism might boost self-esteem. Another study concluded that carrying out acts of kindness increased self-reported life satisfaction.

Although there are many ways to guard your mental well-being over the holiday season, being kind guards someone else's mental well-being, too.

6. Be careful!

Accidents do happen, and they often happen around the holidays. Alcohol and a hot stove do not mix. Then, there are batteries for children to swallow, Christmas trees that the cat can pull down, and sharp knives cutting through lumps of meat.

First and foremost, although candles are nice to look at, they are still an open flame. Avoid placing candles near your Christmas tree, even if it is plastic. In fact, limit your candle use wherever possible.

Make sure that toys are age appropriate and that children remain under supervision. According to the Consumer Product Safety Commission, in 2013, U.S. hospital emergency departments provided treatment for about 256,700 toy-related injuries.

Turn off all of your lights before you turn in for the night. Santa always carries a torch, so he won't need your tree lights.

And, finally, although leftovers are a delicious treat, make sure that you refrigerate them as soon as possible and reheat them thoroughly before eating them.

People often view the holiday season as an open invitation to do whatever they please. Instead, this year, consider it an invitation to be good to your mental and physical health. From all of us at Medical News Today — Happy Christmas!





Weight Loss

via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc

December 25, 2019 at 02:32PM
0 Comments
<<Previous

    The Flat Belly Detox Drink Fix

     

    The Flat Belly Fix

    This is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science. The Flat Belly Fix System takes advantage of a recent scientific discovery that proves the effective weight loss power of an ancient spice. Combined with other cutting-edge ingredients in the patent-pending Flat Belly Fix Tea™ — that you can make right in your own kitchen in minutes — this System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve. Click Here

    Archives

    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017

    Categories

    All

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • Recipes
  • Health News
  • Fitness News
  • Weight Loss
  • Contact
  • Subscribe