Watch This Man's Weight Loss Journey from 202 Lbs. to 160 Lbs. in Hyperlapse
https://ift.tt/2H9qs8J Fed up with his growing weight, an Oklahoma man decided to commit to a diet plan for 12 weeks — and stayed on track by filming one video a day. Hunter Hobbs graduated from college two years ago, and discovered that the long hours at his desk job — plus daily lunches out — had negatively impacted his waistline. “Over the past year I had got to a point where I had some super unhealthy habits,” Hobbs, who works at an oil and gas company, tells PEOPLE. “The whole full-time working routine caught up to me.” He had been fairly slim in college thanks to a more active, outdoorsy lifestyle, but had never dieted before. “I decided for once in my life to really just commit to 12 weeks,” Hobbs says. “I came up with the idea to document it, and I thought, if I can stick to this and make a change, I can end up with something really cool. That was a big motivating factor.” Hobbs committed to daily workouts, focusing on weight lifting and eventually adding in cardio workouts to burn fat. He also started cooking all of his meals, which were heavy in lean proteins and healthy carbs, like chicken, eggs, sweet potatoes and oatmeal. “While all my friends went out to lunch every day I was the only guy eating at my desk,” he says. “I was just super consistent about it, which made a huge difference.” His weight loss journey sadly meant saying goodbye to his social life for a few months, and avoiding the food temptations all around him. “My roommate doesn’t eat very healthy at all, and he would always eat right in front of me. One night I came home and I told him I was really craving a pizza so badly but that I had to resist. And he said, ‘Oh, that sounds good’ and ordered a large pizza and ate it right in front of me,” Hobbs recalls, laughing. And the start of his diet was tough, because Hobbs didn’t start seeing results for three weeks. But he stayed strong, other than a couple candy indulgences to keep himself “sane.” And 42 lbs. later, he’s thrilled with the change. “I love how I look now,” Hobbs says. “My self-esteem is 100 percent better. I feel full of energy and motivated, and way more confident.” With his weight loss challenge now complete, Hobbs says he will relax a bit and start going out with his friends again. But he plans on generally sticking to his healthier lifestyle because he’s “in the habit now.” Plus, he’s learned how to successfully lose weight. “Everyone’s body responds differently, but I know that consistency is key,” Hobbs says. “If you make it a habit you’re definitely going to see some real progress. My transformation was meant to be a bit extreme, but you can definitely stay motivated and see progress if you stay consistent.” Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 April 18, 2018 at 12:29PM
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What foods are high in protein?
https://ift.tt/2HxKkC9 Eating a protein-rich diet can help people lose weight because it can help them avoid overeating. A high protein diet can help build lean muscle when combined with exercise. Lean muscle helps to burn more calories throughout the day, which can also help with weight loss. The following are some of the best high protein foods that a person can consume to help them lose weight. High protein foods for weight loss
Black beans are an affordable source of plant protein.
High protein foods for weight loss include: 1. Black beans Black beans are often an inexpensive source of protein. Black beans can be prepared in a variety of ways, making them a very versatile ingredient when preparing meals. 2. Lima beans Some Lima beans offer about 21 grams (g) of protein per 100 g serving. . 3. Corn Yellow corn has about 15.6 g of protein per cup. Additionally, corn also contains a good amount of fiber and minerals, including calcium. 4. Salmon Salmon is considered a fatty fish, meaning it is full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied at meals. Salmon may not be as budget-friendly as some other protein options. 5. Potatoes Potatoes have a reputation as a starchy carb but are good sources of nutrients, including protein. One medium potato with the skin on contains just over 4 g of protein. People should use caution when preparing a potato as the extras that people often put on potatoes can increase the calorie count. 6. Broccoli One cup of raw broccoli has almost 2.6 g of protein and contains a variety of nutrients such as folate and potassium. This powerhouse veggie only has 31 calories per cup. 7. Cauliflower Cauliflower has a lot of protein with very few calories. One cup of chopped cauliflower has 27 calories and 2 g of protein. 8. Chinese cabbage Also known as bok choy, this vegetable gets much of its calories from protein and is full of antioxidants. 9. Eggs Eggs are an excellent source of protein, nutrients, and healthful fats. A variety of studies have shown that eggs can help people feel more satisfied and stop them overeating. For example, one study found that a group of women who ate eggs instead of bagels for breakfast felt fuller for longer and ate fewer calories throughout the day. 10. Beef Beef offers high amounts of protein per serving. There is a range of different types of beef to choose from for weight loss. People following a moderate carbohydrate diet should eat lean beef whereas a person on a low carb diet may eat fattier beef. 11. Chicken breast Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin. A 136 g skinless chicken breast provides around 26 g of protein. 12. Oats Oats offer about 17 g of protein per 100g. They are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal and people can flavor them with a variety healthful foods, such as fruits and nuts. People should avoid prepared oatmeals as they often contain added sugar. 13. Tuna Tuna is an excellent and widely available source of protein that also has a low calorie count. Tuna is a lean fish with minimal fat. Add tuna to salads, sandwiches, and snacks. Be careful with additional dressings, such as mayonnaise, as these can add additional, unwanted calories. 14. Tempeh
Tempeh is a popular source of protein for vegetarians and vegans.
Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about 17 g per half cup. Tempeh may not be easy to find, but some grocery stores carry it in the refrigerated vegetarian section. 15. Spirulina Spirulina is a bacteria that grows in both fresh and salt waters. It offers a variety of nutrients and protein from a small amount of its powdered form. Spirulina is available as a supplement for a moderate price. 16. Legumes Legumes are both high in fiber and protein. This makes them a good choice as part of a weight loss diet because they can be quite filling. Some people may have trouble digesting legumes, however. 17. Hemp seeds People can use hemp seeds in salads as a substitute for croutons. Hemp seeds offer about 9.5 g of protein per tablespoon. They are fairly easy to find in most grocery stores but can be expensive. 18. Sun-dried tomatoes Sun-dried tomatoes are an excellent addition to many dishes and are widely available. They offer both a good source of protein, as well as additional nutrients and fiber. 19. Guava Guava is a tropical fruit that may not be available everywhere. Guava is one of the most protein-rich fruits available. It also offers additional nutrients, such as Vitamin C. 20. Artichokes Artichokes are high in fiber and offer a good amount of protein. Artichokes are very versatile and are suitable for use in a variety of recipes. Artichokes are typically easy to find in most grocery stores. 21. Peas Peas are high in protein, fiber, and other nutrients. Peas are inexpensive, easy to find, and can be used in lots of recipes. 22. Bison Bison meat is another excellent source of protein. Bison is lean meat, offering less fat per serving than beef. Bison is becoming more available, and some people use it as a substitute for beef. 23. Pork Lean pork is a good source of protein. Pork roasts and tenderloin are good choices for meals. People should avoid processed pork products such as bacon. 24. Turkey Turkey packs a powerful punch of protein. Boneless turkey can provide about 13 g of protein per 100 g. 25. Chickpeas Chickpeas are a healthful vegetarian protein that is high in fiber, and full of nutrients that support heart and bone health. They also ward off cancer. 26. Quinoa Quinoa is one of the only complete sources of vegetarian protein. Quinoa contains all 11 amino acids needed to make a protein complete, making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of meat. 27. Greek yogurt Plain, low-fat Greek yogurt packs as much as 19 g of protein in a 200g pot. People looking to lose weight should limit or avoid Greek yogurt that contains added sugar. People should opt for the plain versions instead and jazz it up with some fruit or seeds. 28. Cottage cheese This dairy product has an abundance of protein. It also offers a healthful serving of calcium and other nutrients. 29. Almonds Nuts have a reputation for being high calorie but with a little bit of portion control, dry roasted or raw almonds can make for a filling, protein-rich snack. 30. Milk Cow's milk is an excellent source of protein for people that can tolerate drinking milk. An 8 ounce serving of milk contains 8 g of protein. 31. Lentils Lentils pack a hefty dose of plant protein and fiber. They are very affordable and may promote heart health. 32. Pumpkin seeds Pumpkin seeds are full of protein and minerals, such as magnesium and selenium. People looking to lose weight should stay away from oil roasted pumpkin seeds and choose dry roasted seeds, instead.
Avocados contain healthy fats, as well as protein.
33. Avocado Avocados not only contain protein and heart healthful unsaturated fat, but they also contain good levels of fiber and nutrients, such as potassium. Portion control is necessary, however, since avocados are very calorie dense. 34. Pistachios Pistachios are a reasonably low calorie nut that contain a big serving of protein. One ounce of pistachios contains about 6 g of protein and a wealth of other nutrients including a high dose of B-6. 35. Chia seeds This tiny seed packs more than 5 g of protein per ounce, along with omega 3's, fiber, and calcium. Vegans often use chia seeds as an egg substitute, and many people enjoy adding them to smoothies or salads for extra health benefits. 36. Nut butters Nut butters, including peanut butter, contain a lot of calories, but a portion-controlled serving can add unsaturated fat and a dose of protein to a person's diet. People wanting to eat nut butters healthily should stick to those with no added sugars or oils. 37. Halibut This white fish is an excellent source of lean protein with nearly 30 g of protein in half a fillet. 38. Asparagus Asparagus gets over one quarter of its calories from protein. It is also full of nutrients, including B vitamins and is low in carbohydrates. 39. Watercress This cruciferous vegetable grows in water, has a surprisingly high protein content, and contains a full day's worth of vitamin K. Adding some watercress to salads can really maximize its health benefits. 40. Brussel sprouts Brussel sprouts are full of protein, fiber, and vitamins. A one cup serving contains almost 3 g of protein. 41. Spelt Spelt is a type of hulled wheat that has a very high protein content. It has risen in popularity and is often available with the specialty flours. 42. Teff Teff is a grass that is often ground down to make flour. This gluten-free food has a fairly high protein content with about 13 g of protein per 100 g serving. 43. Whey protein powder Whey protein powder is used by many bodybuilders and athletes as a supplement to help increase muscle mass and strength. This powder is made from the proteins found in the liquid part of milk and can add a substantial amount of protein to a person's diet. It is essential for people to read the labels because whey proteins are often full of sugar. TakeawayThere are many potential sources of protein people can choose from when trying to lose weight. Many protein sources offer additional nutrients that benefit overall health as well. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc April 17, 2018 at 09:52AM
How do you gain weight quickly and safely?
https://ift.tt/2ESYaJE According to the Centers for Disease Control and Prevention (CDC) in the United States, the number of underweight adults aged 20 to 39 years in the country decreased from 3 percent to 1.9 percent between 1988 and 2008. A person who is underweight is likely to experience health issues, including: While gaining weight can be a struggle, the following foods may help. They can also increase muscle and boost overall health. Foods to gain weight quicklyThe following nutrient-rich foods can help a person to gain weight safely and effectively. 1. Milk
Protein shakes can help people gain weight easily and are most effective if drunk shortly after a workout.
Milk offers a mix of fat, carbohydrates, and proteins. It is also an excellent source of vitamins and minerals, including calcium. The protein content of milk makes it a good choice for people trying to build muscle. One study found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product. A similar study involving women in resistance training showed improved results in those who drank milk following a workout. For anyone looking to gain weight, milk can be added to the diet throughout the day. 2. Protein shakesProtein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout. However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully. 3. RiceA cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables. 4. Red meatAlthough the American Heart Association recommends limiting the consumption of red meat, it has been shown to help with building muscle and gaining weight. Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain. While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts. One study found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training. 5. Nuts and nut butterConsuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits. Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves. 6. Whole-grain breadsThese breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits. 7. Other starchesStarches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of calories consumed. Other foods rich in starches include:
Beyond adding calories, starches provide energy in the form of glucose. Glucose is stored in the body as glycogen. Research indicates that glycogen can improve performance and energy during exercise. 8. Protein supplementsAthletes looking to gain weight often use protein supplements to boost muscle mass, in combination with resistance training. Protein supplements are available for purchase online. They may be an inexpensive way to consume more calories and gain weight. 9. Salmon
Salmon is rich in healthy fats, omega-3, and protein.
Six ounces of salmon will contain about 240 calories, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight. It also contains many nutrients, including omega-3 and protein. 10. Dried fruitsDried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 calories. Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available, or a person can dry fresh fruit at home. 11. AvocadosAvocados are rich in calories and fat, as well as some vitamins and minerals. 12. Dark chocolateDark chocolate is a high fat, high-calorie food. It also contains antioxidants. A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent. 13. Cereal barsCereal bars can offer the vitamin and mineral content of cereal in a more convenient form. A person should look for bars that contain whole grains, nuts, and fruits. Avoid those that contain excessive amounts of sugar. 14. Whole-grain cereals
Many cereals are fortified with vitamins and minerals, but it is important to avoid those with high sugar content.
Many cereals are fortified with vitamins and minerals. However, some contain a lot of sugar and few complex carbohydrates. These should be avoided. Instead, select cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants. 15. EggsEggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk. 16. Fats and oilsOils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil will contain about 120 calories. 17. CheeseCheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses. 18. YogurtFull-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars. A person may wish to flavor their yogurt with fruit or nuts. 19. PastaPasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain. Avoid bleached pastas, and opt for those made with whole grains. TakeawayThe foods above can help a person to increase their calorie intake in a healthy way. This will help a person to gain weight safely and efficiently. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc April 17, 2018 at 03:51AM
5 Easy Pumpkin Protein Powder Recipes | MyFitnessPal
https://ift.tt/2iuEt5i The latest trend in pumpkin spice is pumpkin protein powder. Pumpkin spice-infused protein powder can be an awesome way to get your pumpkin fix while muscling up, squashing hunger and hitting your fitness goals, says New York City-based nutritionist Jessica Cording, RD, CDN. However, she also points out that if you aren’t careful, they can also be a great way to down a candy bar’s worth of sugar in 30 seconds flat. “A trend like pumpkin spice can make it easy for sugary, unhealthy treats to take over the season,” she says, recommending that people keep their pumpkin spice habit in check by opting for the cleanest, most natural protein powders possible, like PaleoPro. Take a look at the ingredient list, watching out for sugar, high-fructose corn syrup, sugar alcohols and artificial colors and sugars. As a general shopping rule, the shorter the ingredient list is, the better. Don’t worry, when it comes to including pumpkin protein powder in recipes that will actually do your body good, we’ve got you covered. Here, Cording shares five easy, single-serving, pumpkin protein powder recipes that will help you hit your fall fitness goals: 1. PUMPKIN SPICE PROTEIN LATTE Skip the syrupy coffee shop concoction and whisk some pumpkin spice protein powder with coffee and steamed milk. It’s a nourishing latte upgrade that doesn’t involve the crazy blood-sugar roller-coaster ride. Ingredients 1 scoop pumpkin spice protein powder Directions Add all of the ingredients to a high-speed blender in the order listed. Blend on high for at least 1 minute or until smooth and frothy. Nutrition Information Serves: 1 Per serving: Calories: 236; Total Fat: 11g; Saturated Fat: 8g; Carbohydrate: 6g; Dietary Fiber: 3g; Sugar: 3g; Protein: 30g 2. PUMPKIN PROTEIN WAFFLES Lend a nice, fluffy texture to waffles or pancakes by choosing a protein powder that gets at least some of its protein from egg whites. Ingredients 1 scoop pumpkin spice protein powder Directions In a mixing bowl, use a fork to mix the protein powder with the egg. Mix together with the flaxseed, baking powder and coconut flour. Cook in lightly greased waffle iron. (Can also be made as pancakes on the stove.) Nutrition Information Serves: 1 Per serving: Calories: 228; Total Fat: 9g; Saturated Fat: 3g; Carbohydrate: 5g; Dietary Fiber: 2g; Sugar: 0g; Protein: 35g 3. PUMPKIN SPICE PROTEIN SHAKE This shake takes advantage of pumpkin puree to deliver a heart-healthy dose of fiber along with antioxidants including vitamins A and C. The potassium in the pumpkin is also great for soothing sore muscles after a tough workout. Ingredients 1/2 scoop pumpkin spice protein powder Directions Add all of the ingredients to the blender in the order listed. Blend on high for at least 3 minutes or until smooth. Adjust thickness by using more or less water. Nutrition Information Serves: 1 Per serving: Calories: 183; Total Fat: 1g; Saturated Fat: 0g; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 15g; Protein: 23g 4. PUMPKIN PROTEIN CHIA PUDDING Whisking protein powder into your chia pudding or overnight oats is a great way to make it more satisfying — key if you use almond, coconut or another low-protein non-dairy milk as your base. Ingredients 3/4 cup light coconut milk Directions Add ingredients to a high-speed blender. Blend until smooth and creamy. Allow to thicken by refrigerating overnight. Nutrition Information Serves: 1 Per serving: Calories: 469; Total Fat: 19g; Saturated Fat: 12g; Carbohydrate: 33g; Dietary Fiber: 17g; Sugar: 15g; Protein: 38.6g 5. PUMPKIN PROTEIN HOT COCOA If you haven’t tried pumpkin spice-flavored hot chocolate, this cocoa recipe will rock your fall. It’s like a big hug — and complete meal — in a single, steaming mug. Ingredients 1 scoop pumpkin spice protein powder Directions Heat the coconut milk in a small saucepan on the stove over low heat. Stir in the rest of the ingredients one-by-one. Let simmer and serve. Nutrition Information Serves: 1 Per serving: Calories: 240; Total Fat: 10g; Saturated Fat: 8g; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 6g; Protein: 29g Weight Loss via Under Armour April 16, 2018 at 07:13PM
Hit a Weight-Loss Plateau? Here’s How Macro Counting Can Help | MyFitnessPal
https://ift.tt/2tAexpB By now, you may know (perhaps you’re even highly aware) that every food you eat is made up of macronutrients, or “macros” for short: carbs, fat and proteins. This is why you may have heard some dietitians, nutritionists or even fellow MyFitnessPal users say “a calorie isn’t a calorie.” But if you’re on a quest to lose weight, this could be a big reason why you’ve hit a plateau. If that’s where you are, macro counting may be the next step in your fitness journey. Macronutrients are measured in grams: 1 gram of carbs or protein contains 4 calories, while a gram of fat has 9 calories. By counting your macros and your calories, you can take your weight-loss efforts a step further by looking at the types and quality of foods you’re eating. Let’s compare a 250-calorie doughnut to 250-calorie chicken breast. Obviously they have the same total calories — but when you look at macros, the doughnut will add up to mostly simple carbs and saturated fats, while the chicken breast is mostly lean protein. And while this comparison may seem obvious (of course a doughnut isn’t as good for you as a chicken breast!), this might be at the root of why your weight loss is stalling. First, let’s focus on that protein macro. Most people eat imbalanced amounts of protein throughout the day: They don’t get enough at breakfast or with their snacks, but eat too much at dinner. By tracking your macros, you can find out how much protein you need and space that intake throughout the day. LET’S START WITH PROTEIN Research suggests our bodies need 25–30 grams of protein to trigger muscle protein synthesis and fat loss (people with greater muscle mass and large athletes may need a little more). To optimize this process, eat a 25–30 gram protein-rich meal every 4 hours or so. Eating the protein macros your body requires can help to improve your body composition. That said, too much protein doesn’t help. Eating more than your body needs makes it challenging to consume a balanced diet of other macros that have important vitamins, minerals and enzymes. If you’re looking for limits, nutritionists recommend not consuming more than 1 gram of protein per pound of body weight. In other words, someone who weighs 150 pounds doesn’t need more than 150 grams of protein per day. For more accurate and achievable protein goals, base the daily gram protein total off pounds of lean body mass (especially if you have body fat to lose). Once you calculate your protein goal, balance your diet with 25–35% calories from fat and the remainder of your calorie budget will make up your carbohydrate goal. Carb macros vary greatly and are best determined by allotted calories and activity level. Basically, the more active you are, the more carbs your body will burn and need for replenishment. On MyFitnessPal, the “Goals” setting simplifies this macro calculating process. READ MORE > OK, YOU GAINED WEIGHT — HERE’S HOW TO GET BACK ON TRACK WHAT MACRO COUNTING LOOKS LIKE IN REAL LIFE To maximize your protein macros, it’s important to space out your meals to around one meal every four hours. Aim to eat your first protein-rich meal within an hour of waking up and eat protein-rich meals every four hours until bedtime. Most people need four high-protein meals a day, which would equal 100–120 grams of protein total. Here’s an example for someone who wakes up at 6 a.m. and goes to bed around 10 p.m. Keep in mind, there’s a lot of variation in meal timing. People on a higher-calorie diet (athletes, for instance) need a snack between meals and often right before bed. The four-hour windows modeled here are “baseline” for most people who are macro counting. 6 a.m.: Wake up 7 a.m.: Breakfast with 25–30g protein (like this ham and spinach egg cups recipe with fresh fruit and whole-grain toast) 11 a.m.: Lunch with 25–30g protein (try this avocado tuna salad with apple slices and a mixed greens salad) 3 p.m.: Snack with 25–30g protein (a coffee lover’s protein shake is perfect) 7 p.m.: Dinner with 25–30g protein (cook up this skillet Italian herb bruschetta turkey with whole-grain angel hair pasta or zoodles) 10 p.m.: Bedtime In this example, this person is getting 100–120 grams of protein per day, which, on a 2,000-calorie diet, adds up to 20–24% calories from protein. (Again, you can adjust this on the “Goals” tab of MyFitnessPal and let it do the math for you.) Keep in mind macro goals should be individualized — there isn’t a one-size-fits-all approach. Nor is there a magic “percentage,” so you need to find out what’s right for you based on your goals, muscle mass and eating pattern. If you’re looking for help in this area, a registered dietitian can help you come up with your macro targets based on your personal goals. Weight Loss via Under Armour April 16, 2018 at 07:12PM
Ask the Dietitian: Am I Eating Too Few Calories to Lose Weight? | MyFitnessPal
https://ift.tt/2shtv7B We cover a lot of ground when it comes to nutrition at MyFitnessPal. Some of the topics can be tricky and deserve further explanation from our experts. That’s why I’m here! We asked you for your burning questions on our Facebook page, and we got more than 140 responses. Every few weeks, I’ll pick a few of your questions to answer in detail. This installment is all about calories. Cutting back on calories is the primary approach most people take to meet their weight-loss goals. But it is possible to take calorie restriction too far, ultimately making weight loss more difficult by slowing your metabolism? When your body senses you’re not getting enough nutrients from food, it may slow down your metabolism as protection against the possibility of starvation. As a general rule, most people need at least 1,200 calories to feed their everyday activities, metabolism and bodily mechanisms. People who are more active and exercise regularly usually need more. A diet with too few calories may not only hinder weight-loss efforts, but could also make it difficult to meet your daily vitamin and mineral needs, and have an overall negative impact on your health. And depending on how much you are exercising, too few calories means not enough fuel to execute optimal calorie burn. READ MORE > WHAT 1,200 CALORIES A DAY LOOKS LIKE [INFOGRAPHIC] Protein is a very good thing — it regulates blood sugar, preserves muscle strength and is essential in helping the body build and repair cells, muscles, organs and skin. It also takes more energy to digest than sugar and refined carbohydrates and keeps us full. Most of us have little trouble meeting the minimum amount; the average American consumes about double the amount of protein we actually need. Eggs, chicken and the occasional protein shake are good, but make sure you’re looking beyond just protein and getting in enough plant-based foods like fruits, veggies and whole grains, too. As far as too much, there are no rigorous long-term studies that can give us an exact answer. But what we do know is this: There does seem to be a limit on how much protein the body can use at a given time. One study from the Journal of the American Dietetic Association found that, on average, subjects who ate 90 grams of protein in one meal got the exact same health benefits as those who ate 30 grams. When you’re meal-planning, consider the whole package: fats, good carbs, vitamins, minerals and other nutrients found in whole foods (something protein shakes and powders often lack). Aim to include foods that deliver some healthy fat and fiber with each meal, and go for variety. Add fish and plant-based proteins like legumes, whole grains and nuts to your diet, too. Here’s a great tool that’ll give you a rough idea of target protein intake, based on your individual needs. Got another burning question for me? Keep them coming! Ask away in the comment section below, and keep up with our Facebook page for more opportunities to Ask the Dietitian. Weight Loss via Under Armour April 16, 2018 at 07:12PM This Woman Shared the Most Relatable Before-and-After Post About Being Stuck ata Weight Loss Plateau4/16/2018
This Woman Shared the Most Relatable Before-and-After Post About Being Stuck at a Weight Loss Plateau
https://ift.tt/2HpEXVr We're always scrolling through before-and-after weight loss transformations, amazed at how much fitter a person can become if they make living healthier part of their lifestyle. But one woman’s candid Instagram post about her journey was especially relatable. Rather than celebrating her effort to get in shape, Dallas-based graphic designer Sierra Miller sounded off about hitting a stubborn weight-loss plateau after losing 75 pounds. Weight-loss plateaus are something that anyone who has ever tried to drop pounds has encountered, and they can be really frustrating and make you want to give up getting healthy. RELATED: Best Superfoods for Weight Loss “I’ve pretty much maintained my weight for over a year,” she captioned a post of her side-by-side images. “I’ve felt like a disappointment for not reaching a 100 lb loss. It’s hard to feel like you’re doing everything right, eating all of the right things, working out AT LEAST 4-5 times a week and yet still, the scale won’t budge.” But Miller didn't throw in the towel. Despite her struggle, she made a conscious decision to look at the upside of her weight loss efforts. Instead of dwelling on the number on the scale, she opened up about her gratitude. “I’m thankful for maintaining and not gaining the weight back, I’m thankful that I have a body that is capable of working out,” she wrote. “This year, I’ve challenged myself to stop focusing so much on the number but rather how I feel and to have FUN with my workouts. … I’m in this for me and NOT for the approval of others. It may not always be easy but the scale doesn’t always tell the whole story and I’m here to prove it and myself wrong.” RELATED: Best Snacks for Weight Loss Miller’s post found an appreciative audience, as users congratulated her and agreed that she shouldn't judge her success by what the scale says. People also shared their own weight-loss plateau stories, and they identified with her insecurity around the definition of “progress.” Here's what we want Miller to know: the scale doesn't tell the whole story. Instead of getting stuck on a number that falls short of your goal weight, pat yourself on the back for the pounds that you did lose and the muscles you've strengthened. Getting fit—not fitting into a certain jeans size—is what makes the journey a success. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 April 16, 2018 at 04:22PM
A Surprisingly Easy Trick to Control Overeating
https://ift.tt/2IYK3VB Though it might be tempting to delay doing the dishes, new research may have you scrubbing sooner rather than later. According to a study conducted at the Cornell Food and Brand Lab, spending time in a cluttered and chaotic kitchen may cause us to double the amount of calories we consume. The results are published in Environment and Behavior. The researchers began by splitting 98 female participants into two groups. One group was asked to write about a time when their lives felt in control, and the other group wrote about a time when their lives felt out of control. Half of the participants then waited in a messy, hectic kitchen—filled with newspapers, dirty dishes, and a ringing phone. The other half waited in a clean and quiet kitchen. Bowls of cookies, crackers, and carrots were available in both environments. In just 10 minutes, the participants who wrote about a time when they felt out of control ate 53 more calories from cookies than the stressed-out women who entered the clean kitchen. “Being in a chaotic environment and feeling out of control is bad for diets,” Lenny Vartanian, PhD., lead author of the study, said in a statement. “It seems to lead people to think, ‘Everything else is out of control, so why shouldn’t I be?’” The group that wrote about feeling in control ate about 100 fewer total calories in the cluttered kitchen than those who went in feeling stressed—suggesting meditation might be a helpful technique (though the researchers suggest cleaning is likely the easiest solution). Still feeling lazy? Washing the dishes is good for more than just our waistline. A previous study found that the household chore encourages a state of mindfulness, which can lead to reduced stress and improved well-being. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 April 16, 2018 at 10:21AM
How active are you, really?
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When it comes to physical activity, how good are we at self-evaluating?
Do you, as the song says, like to "move it move it?" Do you think you're "physically fit?" You may be far from couch potato status, but does that mean that you're really as active as you think you are on a daily basis? Granted, staying active can often be challenging due to reasons outside of our control. Perhaps we're sick, our workplace isn't within walking — or cycling — distance, or we've broken a leg. Regardless of such obstacles, many of us think that we do pretty well in terms of being active and staying fit. I, for one, know that I'm doing my part: I've started doing yoga, I walk more, I opt for the stairs rather than the elevator, and I'm getting pretty addicted to my standing desk at work. I might not be a fitness hero, but I think I'm doing pretty well for myself — and, if someone were to ask me how physically active I considered myself to be, I'd say "moderately so." That being said, a new study suggests that my self-evaluation might be more wishful thinking than objective assessment. Scientists at institutions across Europe and the United States — including the University of Southern California, Los Angeles, University College London in the United Kingdom, and Tilburg University in the Netherlands — put together a project testing how accurately people rate their physical activity status. Lead study author Arie Kapteyn and colleagues' findings — which have now been published in the Journal of Epidemiology and Community Health — aren't very flattering. In short, we're all less active than we think we are. And, study respondents from the U.S. tended to overestimate their activity levels the most. Those in U.S. gravitate toward extremesEssentially, the researchers asked whether or not people from different countries, backgrounds, and ages accurately self-report their own physical performance. In order to answer this question, they worked with 748 people from the Netherlands, 540 from the U.S., and 254 from the U.K. All the participants were aged 18 and older, and about half of them were women. To check how accurate people were in their self-evaluations, the scientists tried a two-pronged approach: they asked the participants to report how active they thought they were, as well as objectively measured the participants' activity levels using wrist-worn accelerometers. The subjects were asked to rate their activity levels using a five-point scale — from "very inactive" to "very active" — and their performance was monitored by accelerometers over a 7-day period. At the end of the study, Kapteyn and colleagues found that, generally, participants from all three countries had a tendency to overestimate how active they were on a daily basis, though the average estimates across the board were largely about the same. However, Dutch and English participants were more likely to consistently declare that they led a "moderately active" lifestyle, whereas participants from the U.S. leant toward the two extremes of the five-point scale, either indicating that they were "very inactive" or "very active." The case-by-case accelerometer monitoring also revealed discrepancies about the realities of the matter: people in the U.S. turned out to be much less physically active than participants from the other two countries. And, strikingly, the percentage of U.S. individuals that qualified as "inactive" was twice as large as that of inactive Dutch and English participants. 'Different age groups, different standards'Another discrepancy turned up when the researchers analyzed the self-reports by age group: older people were generally likely to say that they were quite as active as their younger counterparts when, in fact, the opposite was true. Kapteyn and team noted that, across the three countries, people became less physically active, on average, the older they got. This might not sound like much of a surprise to anyone. Still, older participants seemed to consistently overestimate their performance. "Individuals in different age groups," explains Kapteyn, "simply have different standards of what it means to be physically active. They adjust their standards based on their circumstances, including their age." The data captured by the worn devices indicated a rather disheartening reality: 60 percent of older participants in the U.S. turned out lead inactive lifestyles. Among mature Dutch people, 42 percent were inactive, and the same was true of 32 percent of the U.K. participants in this age group. Considering what these results mean in the grand scheme of things, the researchers argue that the proven discrepancies between self-evaluations and objective measurements cannot be ignored. "[P]eople in different countries or in different age groups can have vastly different interpretations of the same survey questions," says Kapteyn. Many health and fitness studies rely on self-reported information, the researchers note, which may end up skewing the results because the data aren't as accurate as they might be. That's why, they add, scientists would do much better to turn to wearable devices instead. "When you rely on self-reported data," notes Kapteyn, "you're not only relying on people to share a common understanding of survey terms, but to accurately remember the physical activity that they report."
And what lesson is there in it for the rest of us? Consider investing in an accelerometer. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc April 16, 2018 at 03:54AM
This Woman’s Before-and-After Bikini Photos Show How She Lost Half Her Body Weight
https://ift.tt/2EHT9DO Bikini season is fast approaching, and we are loving one before-and-after photo with an important message about adopting a healthy lifestyle. Last month, Carli Jay shared two different photos of herself at the beach. The photo on the right shows Jay after she lost half of her body weight. She started at 280 pounds in February 2014. Four years later, she now weighs in at 140—but makes a point to say she’s still the same person inside. RELATED: These 13 Women Prove Every Body Is a Bikini Body “[I’ve] always been happy - now just living healthier, fitter and stronger in more ways than one - at half the size!” the Australian fitness influencer wrote, “and the best bit this is not over yet - [it’s] a lifestyle with a never ending finishing line of where I [wanna] go with it! Be the best you, you can possibly be, in your [lifetime]!” She also makes it clear that in her opinion, every body is a bikini body, no matter the size. "My biggest piece of advice is that bikini season is for everyone!" she tells Health. "You need to own it no matter what size or shape you are. I rocked a bikini at 280 pounds on the beach because this girl wanted a tan—and no one was going to stop me!" Jay’s Instagram page shows gym selfies, workout videos, beach photos, and side-by-side transformation posts. She puts it all out there to motivate people to achieve their wellness goals in a healthy, positive way. RELATED: I've Never Felt More Confident Than When I Put on This Swimsuit "If there are things that you are insecure about or want to change or improve about your body, do it for the right reasons," she says. "Do it for your health, not because you are hating on yourself!" Jay often posts about her gimmick-free weight loss success, and how she launched her journey by adjusting her eating habits and heading to the gym. She also offers nutrition and fitness tips on her YouTube channel, Miss Carli Jay Healthy Living. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 April 13, 2018 at 06:11PM |
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