Could prescription vegetables be the future of healthcare?
https://ift.tt/2FvlWz5 A recent study investigates whether prescribing healthful food could, in time, save money and improve health. The results are surprising. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc March 23, 2019 at 03:49AM
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5 Simple Ways to Lose Belly Fat
https://ift.tt/2Yjp74r Excess weight in your midsection can be annoying—not only because it’s so darn tough to ditch, but because it also has an impact on your overall health. Extra belly fat ups your risk of issues such as heart disease and diabetes, and, according to certified strength and condition specialist Michele Olson, PhD, life is filled with sneaky little saboteurs that make putting on the pounds in this area way too easy. “Due to changes in hormones, daily stresses, lack of sleep, coupled with possibly pregnancies, the fat women gain is often stored increasingly in the belly area,” explains Olson, also a senior clinical professor at Huntingdon College in Montgomery, Alabama. And while you can’t exactly spot reduce, you can make lifestyle changes that can help you lose belly fat—and fast. Here, healthy-living pros offer their best science-backed strategies for winning the battle of the bulge. RELATED: This 30-Day Plank Challenge Will Transform Your Core in 4 Weeks Clean up your dietIf you’ve heard it once, you’ve heard it a million times: Abs are made in the kitchen. Unfortunately, if you regularly eat ultra-processed foods (think chips, store-bought baked goods, and candy), you won’t be able to see yours. “These foods are produced using sweeteners like high fructose corn syrup, which in high amounts has been shown to promote visceral fat accumulation in the liver, leading to weight gain, inflammation, and related diseases,” explains Rachel Fine, RD, owner of To The Pointe Nutrition. Instead, opt for eats that have healthy amounts of soluble fiber such as oatmeal, sweet potatoes, avocado, and citrus fruits. Research reveals that an increase in these foods is linked to a decrease in visceral—aka belly—fat. RELATED: 10 Reasons Your Belly Fat Isn't Going Away Slow down on spiritsReducing alcohol intake can also help, says Fine. Alcohol contains about seven calories per gram—"just under fat, which equates to nine calories per gram.” And because alcohol is absorbed quickly, “when over-consumed, alcohol metabolism impairs metabolism of other macronutrients, such as carbs and fat, promoting…fat storage rather than breakdown,” she says. While you’re rethinking your drinks, limit your consumption of carbonated beverages as well, advises Vanessa Voltolina, RD, a New York City-based registered dietitian, noting that those fizzy drinks, though yummy, can cause belly bloat. (Sorry LaCroix!) Instead, stick to water, which Emily Incledon, RD says can act as an appetite suppressant, as well as help flush out your body to decrease the feeling of being bloated. RELATED: 11 Best Oblique Ab Exercises for Women Who Want a Toned Core Make sure you exerciseGreat news: Working out is good for more than just adding years to your life, boosting your brain health, and reducing stress levels—it can also help you rein in your gut. In fact, research in the journal Cell Metabolism reveals that exercise specifically helps reduce visceral fat. The key to losing belly fat with exercise, though, is making sure your sweat session is intense. You’ll want to be working at 85% of your max heart rate at least, says Olson. “The higher your heart rate, the higher the release of epinephrine into the bloodstream and cells,” she explains. “A positive side effect of epinephrine is that it also activates greater release of abdominal fat into the bloodstream to be used for energy.” So what type of exercise is best when it comes to burning belly fat? Olson recommends intense weight training, Tabata interval training, sprint-style cardio, and kettlebell exercises. Of course, a little ab work won’t hurt either—especially moves (like dead bug) that target the transverse abdominus, the deep core muscles that act like a girdle for the waist, cinching you in all over. RELATED: The 8 Best Lower Ab Exercises for That Hard to Tone Spot Don't skimp on sleepFalling short on zzz’s is also a surefire way to put your waistline in jeopardy. That’s because sleep deprivation knocks your hunger hormones out of whack, leading to an increase in ghrelin, which stimulates appetite, and a decrease in leptin, which signals when you are satiated. What’s more, research has shown that when you aren’t well-rested, you’re also more likely to reach for junk food (hello Ben & Jerry’s!)—and it may even become harder for you to build muscle mass. To help keep belly fat in check, aim to cuddle with your pillow for at least seven to eight hours each night. And if possible, hit the hay at the same time each night—one study found that women who did so and clocked around eight hours of sleep per night had lower body fat. RELATED: This 10-Minute Resistance Band Ab Workout Will Work Your Entire Core Just relaxStress, which can come in many forms, can wreak havoc on your health. Whether it’s something you consider to be a “big” deal, like working on a project to meet a crucial work deadline, or something smaller, like someone cutting you off on your morning commute, your body treats it all the same way—by enacting your fight or flight response. “As your body’s perception of stress increases, cortisol, often called the stress hormone, is released from the adrenal glands,” explains Nana Yaw Adu-Sarkodie, MD, a board-certified family physician practicing home-based care in Baltimore. “Normal levels are released when you wake up in the morning or during exercise. Chronic stress can lead to increased cortisol and other stress hormones, leading to increases in sugar in the bloodstream, weight gain, digestive issues, depression, and a host of other health effects.” A study in Psychosomatic Medicine confirms the link between stress and weight gain, revealing that women who are most vulnerable to the effects of stress are more likely to have excess abdominal fat and higher levels of the stress hormone cortisol. One reason could be that women tend to eat more, especially sweets, on days they are stressed, according to a study in the journal Psychoneuroendocrinology. Which is why it pays to keep your cool. One way to do so: practicing mindfulness. According to a 2011 Journal of Obesity study, women who experienced the greatest reduction in stress by effectively mastering stress-reduction techniques tended to lose the most deep belly fat. So go ahead and take some deep breaths, hit the mat for some anxiety-relieving yoga, or open up one of those guided-meditation apps. Your belly will thank you in the long run. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un March 22, 2019 at 04:52PM
Weight loss: 'Telling someone to improve their diet doesn't work'
https://ift.tt/2WfNgGW Many doctors often only offer their patients generic advice about weight loss strategies. New research, however, shows that this approach is unsuccessful. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc March 22, 2019 at 07:16AM
Is popcorn a healthy snack?
https://ift.tt/2YfzVjF Popcorn can be a healthful food choice with a good nutritional profile, including fiber, protein, and vitamins. In this article, we look at the benefits and nutrition of popcorn, the healthiest ways to eat it, and how to make the most nutritious version of popcorn at home. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc March 21, 2019 at 02:12PM
How Marie Kondoing Your Kitchen Can Help You Lose Weight, According to a Nutritionist
https://ift.tt/2ug0Cak The secret is out: Decluttering your kitchen has a surprising advantage that goes way beyond organization. Turns out, it can seriously improve your diet and even help you lose weight. By now, you’re probably well aware that tidying your living spaces is a thing, thanks to our latest lifestyle guru Marie Kondo and her bestselling book, The Life-Changing Magic of Tidying Up, and Netflix series, Tidying Up With Marie Kondo. And yes, the rumors are true, having a tidy home really can make you feel lighter (both mentally and physically). RELATED: 8 Kitchen Gadgets That Make Healthy Cooking Super-Easy, According to Nutritionists Studies have shown that a tidy kitchen can spark clean eating habits by reducing the stress that drives us to make unhealthy choices. A 2016 study published in the journal Environment and Behavior looked at what happened when both stressed and non-stressed women walked into a messy kitchen versus a clean kitchen. Perhaps unsurprisingly, the stressed women in the messy kitchen consumed more calories than those in the clean kitchen. But even the non-stressed women ate more just due to the mess. Want to use Marie Kondo’s KonMari tidying methods in your kitchen? All you have to do is follow the five steps below. Ask, "Does this spark...healthy choices?"Pull everything out of your pantry so you can go through each item individually. Instead of asking yourself the famed question “Does this spark joy?” as the KonMari method recommends, ask yourself, “Will this improve my health?” If the answer is no, it's time to throw it away or donate it to a food bank. As you put everything back in your pantry, reorganize by assigning a designated area for each type of food (canned goods, grains, baking ingredients, spices, etc.) to make healthy cooking a cinch. RELATED: 10 Time-Saving Kitchen Hacks You’ll Wish You Tried Sooner Declutter your countertopsOne of the best ways to keep your calories in check is by keeping nothing on your counters. Really, nothing. Dish soap and sponges should be stored under the sink. Small appliances like your toaster or blender should be tucked away in a cupboard. The only exception: a bowl of fresh fruit. A 2015 study in Health Education and Behavior looked at hundreds of households and found people who had junk food like candy, chips, or cookies on their countertops weighed significantly more than those who only kept fruit out on display. Having a squeaky-clean countertop might also inspire you to finally cook more meals at home. How? Well, for starters, you won't feel stressed just from stepping into your kitchen. Reorganize your refrigeratorLike you did with your pantry, take everything out of your refrigerator and freezer so you can assess, item by item, what you should keep. Toss anything that's expired or straight-up unhealthy. Oh, and those UFOs (unidentified frozen objects) hiding in your freezer have got to go. Then, reorganize in a way that fits how you cook, keeping your go-to items easily accessible. RELATED: 10 Ingredients Meal Prep Pros Always Have in Their Kitchen You should also make a shopping list of perishables before you go to the supermarket; that way you'll only buy what you really need. Remember, most meats and cheeses are fresh for about a week. Produce and leftovers have even shorter shelf lives, clocking in at just a few days. And yes, frozen foods can spoil too. Nothing should be kept in your freezer for more than a year. Clean out your cupboardsCupboards and drawers are lifesavers when it comes to keeping things out of sight and off your kitchen counters. But you want your cupboards to be organized and tidy—not jam-packed with stuff you never use. Take everything out of your cupboards and drawers and keep only the essentials. Donate extra dishware, silverware, and cookware, and let go of things like cake stands, Jell-O molds, and Bundt cake pans that you rarely (if ever) use. Set a mealtime routineMarie Kondo recommends practicing mindful eating by having all meals and snacks while seated and at a table. That means no eating while standing in your kitchen multitasking or while sitting in front of the TV. Having a dedicated ritual around mealtime is one of the best ways to be more thoughtful about what you’re eating and the impact your food choices are having on your body. Plus, if Marie Kondo does it, it might as well be a golden rule, right? RELATED: The 50 Best Weight Loss Foods of All Time Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un March 20, 2019 at 12:30PM
Almond milk vs. soy milk: Which is better?
https://ift.tt/2udJp1l Almond and soy milk are the two most popular plant-based alternatives to cow’s milk. In this article, we look at the nutrition, health benefits, and environmental considerations of almond and soy milk. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc March 19, 2019 at 08:55PM
Meet the Woman Who Went From a Size 24 to a 12 in Less Than a Year
https://ift.tt/2FpdAZK Most people probably think the body positivity movement is inclusive. But sometimes overweight women who are actively trying to lose weight get criticized within the body positivity space. This happened to Kelly Howland, 31, an Instagram blogger who writes about her struggle with binge-eating disorder. last month, Howland posted a photo of herself standing in the pants that fit her right before she started losing weight in May 2018. Since then, she’s gone from a size 24 to a 12 in less than a year, losing about 64 pounds. RELATED: The Eating Disorder Many Women Don't Know They Have While that's an amazing achievement, she hasn’t always had the support of people in the body positive community. Howland tells Health that even though binge-eating disorder is a life-threatening condition, just like anorexia, sometimes people avoid speaking about it for fear of sounding anti-body positivity. “It can kind of be frowned upon to lose weight intentionally in the plus-size world," she says. "It doesn’t apply to everybody, but you kind of get pushed to the fringes,” she says. RELATED: Is Food Addiction Really a Thing? Eating Disorder Experts Can't Agree on an Answer An expert agreed that binge-eating disorder gets a smaller spotlight than other eating disorders because it’s less perceptible to observers. “[Binge-eating disorder is] not as noticeable—it can be more secretive,” Nancy Farrell Allen, RDN, tells Health, adding that patients who have the disorder often eat in isolation and can be afraid of eating in front of others. “They won’t go to the restaurant," she says. "They won’t sit at the family dinner table." On Instagram, Howland called for a balance between the reality of binge-eating disorder and the ability to love yourself no matter what your weight. “Sometimes I think we’ve accidentally swung the pendulum too far and now we ignore the issue of binge eating for fear of encouraging starvation or even just stepping on the toes of the body positivity movement,” she wrote. She tells us that she didn’t come to terms with her binge-eating habits until one day last spring, when she couldn’t stop herself from going to a drive-thru to get food. I’m not going to do it, she told herself repeatedly at the time. But she was addicted. “My car just kind of went there,” she says. RELATED: 9 Ways to Help a Friend With an Eating Disorder Howland realized stress and anger were triggers that resulted in binge-eating episodes, and Allen confirmed that emotional lows often lead to these episodes. Sharing her weight-loss journey on social media has contributed to her success, Howland believes. “Sharing on Instagram created accountability—it’s harder to quit something if other people know you’re doing it,” she says. She has a simple piece of advice for people who are working toward a healthier lifestyle: Be nice to yourself. “It’s really important that people love themselves," she says. "You cannot hate your body into health. Any changes you make have to come from a place of love and compassion with yourself.” RELATED: 7 Things You Shouldn't Say to Someone Who's Had an Eating Disorder Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un March 19, 2019 at 05:27PM
Do standing desks really help you lose weight?
https://ift.tt/2ucbwxV A new review of existing studies examines the effects of sit-stand desks on work performance, posture, behavior, health, and more. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc March 19, 2019 at 03:52AM
Can CBD help you lose weight?
https://ift.tt/2Y5kLO8 Cannabidiol, or CBD, is a natural compound that comes from the cannabis plant. Some people claim that it can aid weight loss by supressing appetite and burning fat. Learn more here. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc March 18, 2019 at 11:51PM
What to know about cod
https://ift.tt/2WaWGnk Cod contains vitamins, minerals, omega-3 fatty acids, and protein. This makes it a very beneficial food source. Learn more about the health benefits of eating cod here. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc March 18, 2019 at 10:51PM |
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