What to know about raspberry ketones
https://ift.tt/2HSjhjF Raspberry ketone supplements have gained popularity on the health food scene as a weight loss aid, despite the lack of scientific evidence available to support this use. Read on as we discuss the uses of raspberry ketones and the evidence behind these uses. We also explore the potential side effects of using raspberry ketones. Uses of raspberry ketonesHealth food and supplement manufacturers claim that raspberry ketones can improve health, but the research behind these health claims remains limited. Below, we discuss some potential uses for raspberry ketones and explain the science behind each use. Weight loss
Some people believe that raspberry ketones aid weight loss.
A popular health claim is that raspberry ketones can cause weight loss. However, the scientific evidence supporting this claim is weak. The most effective way to lose weight is to consume fewer calories than the body uses and to do more exercise. Learn more about successful weight loss strategies here. What the research says Research on rats suggests that eating large quantities of raspberry ketones may cause rats to lose weight. Raspberry ketones are structurally similar to capsaicin, a chemical in some peppers, and synephrine, a compound in oranges. Both capsaicin and synephrine may support fat loss. A 2016 study that the National Processed Raspberry Council sponsored found that ketones might not be the only way that raspberries can support weight loss. The findings suggest that eating a wide variety of raspberry products, including raspberry juice, could slow weight gain in mice. While this animal research is promising, data on animals are not always applicable to humans. No clinical trials on humans have found that raspberry ketones can cause weight loss. Scientists need to research this further. Other research in animals undermines the idea that ketones cause weight loss. A 2017 study on mice that ate a high fat diet found that raspberry ketones could reduce appetite. However, raspberry ketones did not directly lead to weight loss by causing the body to burn more fat. Do raspberry ketones trigger ketosis? It is important to note that raspberry ketones have nothing to do with ketosis or the ketogenic diet. In a state of ketosis, the body burns fat for energy rather than glucose. Ketosis is a process that happens in the body. Taking raspberry ketones will not trigger ketosis or support a keto diet. Learn more about ketosis here. Liver diseaseDiets that are very high in fat can cause a condition called nonalcoholic fatty liver disease. The findings of a 2012 animal study suggest that raspberry ketones may reduce the risk of this disease in rats who eat a high fat diet. However, as with other research on animals, it is not necessarily the case that the results are applicable to humans. Inflammation
Raspberry ketones may help in reducing the risk of diabetes.
Eating raspberries may reduce chronic inflammation, which experts believe to play a role in the development of numerous health conditions. By reducing inflammation, raspberries may also lower the risk of: One study found that red raspberries reduced swelling and other symptoms of arthritis in rats with this condition, but there is a need for more studies to investigate this effect. Scientists are yet to research the link between inflammation and raspberry ketones in humans. Dementia and brain healthDementia is a complex brain disease that doctors still do not fully understand. Some evidence suggests that inflammation may play a role. As raspberry ketones may reduce inflammation, they might also lower the risk of dementia. No studies have directly assessed the role of raspberries or raspberry ketones in humans who have dementia or have a higher risk of developing it. However, scientists have found links between raspberries and Alzheimer's disease. Some research has looked at how ellagic acid, a phytochemical in raspberries, affects the formation of amyloid plaques. People with Alzheimer's typically have these plaques in their brains, and the plaques get worse as the disease progresses. The study showed that ellagic acid might slow the development of plaques. If this is the case, eating whole raspberries may be more beneficial than taking raspberry ketones as a supplement. However, more research is necessary to confirm this potential benefit. Side effectsAs there have not been well-designed clinical trials involving humans, doctors and researchers do not know whether raspberry ketones are safe. Scientists are also unclear whether certain groups may be at greater risk of raspberry ketone side effects than others. In one case, a woman using raspberry ketones experienced organ failure. She was also using other weight loss supplements, so doctors do not know whether raspberry ketones played a role. Isolated case reports suggest that ketones might cause side effects similar to those of supplements. These can include: People considering using raspberry ketones should consult a doctor first. Speaking to a doctor before taking raspberry ketones is particularly important for people who:
Women who are pregnant or breastfeeding should be especially skeptical of ketones. Children should not take weight loss supplements. Dosage
A person can avoid taking raspberry ketone supplements by consuming a lot of raspberries in their diet.
There is no approved dosage for raspberry ketones. However, research generally focuses on ketones as a specific percentage of the diet rather than a fixed dosage. In most animal studies, researchers have fed the animals diets containing 1–2% raspberry ketones. People who want to try ketones at lower doses than supplements provide could try eating large quantities of raspberries. Fresh raspberries contain ketones in their natural state, not synthetic ketones. They are also generally safe, though eating large amounts of any fruit can cause diarrhea in some people. Drug interactionsThere is no clinical data on potential drug interactions with raspberry ketones. Researchers have not yet conducted sufficient research to know how raspberry ketones might interact with other drugs. Therefore, people taking other medications should not take ketones, as this could be unsafe. TakeawayThere is no evidence that raspberry ketones cause weight loss in humans and no reason to believe that they work better than traditional weight loss strategies. Although the existing body of research on the other health benefits of ketones is hopeful, researchers must conduct more trials to confirm the effects of these compounds on the body. People who hope to get the benefits of raspberry ketones without the risk should consider eating more raspberries. Those who want to try ketones in supplement form should consult a doctor or dietitian first. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 6, 2019 at 08:21PM
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Is dairy good or bad for your health?
https://ift.tt/2PQVMxM The United States Department of Agriculture (USDA) Choose My Plate recommendations state that adults should consume 3 servings of dairy products per day. Children should consume around 2 or 2.5 servings per day, depending on their age. Examples of typical servings of dairy include:
For decades, the USDA have advised people to consume milk every day. However, some health advocates believe that people do not need to eat dairy to be healthy. Others believe that dairy may even be bad for health if people consume too much of it. These mixed messages can be confusing. In this article, we break down what the evidence says. Milk and bone health
Dairy contains nutrients such as phosphorus, magnesium, vitamin D, and protein.
Calcium is a necessary mineral. It helps build strong bones and is necessary for other functions, such as muscle contraction and nerve transmission. Dairy products are a good source of calcium, and this is one of the main reasons that the USDA and the National Institutes of Health (NIH) recommend that people consume dairy. Dairy also contains other important nutrients for bone health, such as phosphorus, magnesium, vitamin D, and protein. Without enough calcium, a person may be at risk of osteoporosis. This condition causes bones to weaken and leaves them prone to breaking. The National Osteoporosis Foundation explain that people need adequate calcium and vitamin D to prevent bone loss and osteoporosis. Although dairy products may contain more calcium than many other foods, evidence suggesting that consuming dairy can prevent bone fractures seems conflicting. For example, one systematic review and meta-analysis suggests that as dairy intake increases, the risk of osteoporosis and hip fracture decreases in some studies. However, this was not the case in all the studies included in the analysis. It is also important to explain that many other factors can affect bone health, including exercise, smoking status, alcohol use, and changes in hormone levels during aging. One long term Swedish study that involved more than 61,000 women and 45,000 men found a potential link between higher milk intake and higher mortality and higher incidence of bone fractures. However, this association does not indicate a "cause and effect" relationship. For example, the women who had hip fractures and higher milk intake may have been drinking more milk because they were at risk of hip fractures. The study authors caution that the results do not take into consideration other lifestyle factors and health conditions. Another long term study of 94,980 Japanese people found the opposite association, with a lower risk of mortality tied to increased milk consumption. Overall, the majority of research on dairy suggests that milk is beneficial for bone health and cardiovascular health. One thing that is clear is that calcium and the other nutrients that milk provides are necessary for bone health. Those who cannot or choose not to consume dairy should consume other calcium-rich foods or speak to a doctor about whether they need a calcium supplement. Learn more about 18 nondairy calcium-rich foods here. Dairy, saturated fat, and heart healthSaturated fats are present in full fat dairy products such as whole milk, butter, and cream, and to a lesser extent, in reduced fat dairy products such as 1% milk. Saturated fats are also present in meat, some processed foods, coconut oil, and palm oil. The American Heart Association (AHA) say that saturated fats can lead to high cholesterol and heart disease. As a result, many full fat dairy products do not appear in heart-healthy diet recommendations. The AHA advise people to choose fat free or low fat dairy products to obtain calcium without the saturated fat. The National Heart, Lung, and Blood Institute also recommend that people choose low fat or fat free dairy products as part of a healthful diet. However, recent evidence suggests that the link between saturated fat and heart disease is not as strong as people once believed. One review states that some people have exaggerated the role of saturated fat in heart disease. Again, many other lifestyle factors are important when it comes to evaluating heart disease risk. A team of cardiologists wrote an article stating that eating foods with saturated fat does not clog the arteries, as people once believed. They contend that the "fat free" movement caused higher intakes of carbohydrate foods, including sugars. This might explain why rates of heart disease have increased. Another article states that numerous analyses and reviews do not support the belief that eating saturated fat is linked to heart disease. The article also mentions that saturated fat could lower the risk of obesity-related diabetes in some cases. Although the links between full fat dairy and heart disease are no longer clear, there are other things a person can do to adopt a heart-healthy lifestyle, including:
People should also speak with a health professional about how often they need blood pressure checks, cholesterol and glucose tests, and other measures that can predict heart disease risk. Learn more about cardiovascular disease and the lifestyle changes that reduce its risk here. Diabetes and dairy
A person can try the Mediterranean diet to reduce the risk of type 2 diabetes.
Diabetes is a common health condition, with diabetes and prediabetes affecting more than 100 million people in the U.S. Although many factors influence whether or not a person will develop diabetes, diet is one important aspect. The American Diabetes Association recommend a Mediterranean diet for a reduced risk of type 2 diabetes and for lowering A1C levels, which are an important indicator of blood sugar control. The Mediterranean diet emphasizes the consumption of healthful fats from olive oil and fish, as well as fruits, vegetables, whole grains, and moderate amounts of dairy. A meta-analysis found that consuming dairy, particularly yogurt, could have a protective effect against type 2 diabetes. Another study found that the people who consumed the most high fat dairy products had a 23% lower risk of developing type 2 diabetes than those who consumed the least amount of high fat dairy. Dairy may fit into a healthful diet for many people who have type 2 diabetes. As each person is different, it is best to speak with a doctor or nutritionist about diet recommendations for good blood glucose control and management of diabetes. Learn more about the best milk for people with diabetes here. Nutrients in milkMilk contains a number of nutrients that are beneficial to health. It contains a complete protein, which means that it contains all the amino acids that are essential for health. It also contains other vitamins and minerals that other foods provide limited amounts of. One cup of fortified whole milk contains:
Most milk manufacturers fortify their products with vitamins A and D. A person can see whether milk is fortified by reading the ingredients label. The label will list the added vitamins, such as vitamin A palmitate and vitamin D-3, as ingredients. Milk is a nutrient-rich drink, offering many nutrients that other beverages such as sports drinks, sodas, and other nondairy milk substitutes are lacking. Learn more about how cow's milk compares with almond, hemp, oat, and soy milk. Lactose intoleranceDairy products contain a sugar called lactose. To digest lactose, a person's small intestine must produce an enzyme called lactase. Without enough lactase, a person will not be able to digest dairy products that contain lactose. This leads to symptoms of lactose intolerance, which may include: Lactose is also present in human breast milk. Most babies are able to digest it without issues. In fact, lactose intolerance in infancy is a rare disorder. However, many people become lactose intolerant as their body slows down its production of lactase. About 65% of the world's population have a "reduced ability to digest lactose after infancy." Some dairy products that are fermented, such as yogurt and certain hard cheeses, contain lower amounts of lactose than a glass of milk. These types of fermented products may be suitable choices for some people who are sensitive to lactose. Other people find that almost any amount of dairy causes symptoms. People who cannot digest dairy may wish to consume lactose reduced dairy milk or fortified soy milk alternatives. Other nondairy milk alternatives do not provide similar nutrition. Learn more about lactose intolerance here. SummaryThe majority of reliable evidence suggests that dairy can be an important nutrient-rich choice for a healthful diet. However, it is up to each individual to decide whether or not to consume it. People who do not or cannot consume dairy should obtain calcium from other sources, such as fortified nondairy soy milk, leafy green vegetables, and other calcium-rich foods. People may wish to speak with a health professional about their dietary needs based on their health history and lifestyle. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 6, 2019 at 08:21PM
How to gain weight on the face
https://ift.tt/2NTu8h4 The shape of a person's face naturally changes over their lifetime because aging can lead to a loss of fat or muscle tone around the face. Face shape can also vary depending on a person's current body weight and how much muscle they have. Some people may want to gain weight on their face to give it a rounder, plumper, or fuller appearance. In this article, we discuss at-home methods that people can try to gain weight on the face, important factors to consider, and medical options. Will gaining fat or muscle help?
Safely gaining fat or muscle can help create a fuller facial shape.
It is not possible to specifically target the face when gaining extra weight naturally. However, gaining weight overall can help people achieve a fuller facial appearance. Working out the facial muscles can make them stronger, which may make the face appear fuller. However, some people use facial exercises to lose weight in their face. These exercises can result in a more defined face rather than a plump or rounded appearance. Healthful ways to gain weightAnyone looking to gain weight should ensure that they take a healthful approach. While the basis of gaining weight is to eat more calories than the body burns each day, choosing specific sources of these calories helps a person stay healthy while gaining weight. Eat nutrient-rich foods that contain healthful fatsSome healthful foods that are naturally high in calories may help a person gain weight and keep their face more plump. There are many different options, but the following are good examples of foods to choose:
Apply products to the skinTopical products may hydrate the skin, and long term use may protect the skin cells from aging, resulting in fuller skin that appears healthy. There are no research studies to confirm that topical products can encourage weight gain on the face, despite some people believing that they are effective. However, the popular methods below are generally safe to try and incur few side effects. Honey or sugar
Applying honey to the face may benefit the skin.
Honey and sugar are both natural humectants, which means that they pull moisture in from the outside environment and store it in the skin. By doing this, they may give the facial skin a more full appearance. Honey also contains helpful vitamins, enzymes, and amino acids. As a review article in the Journal of Cosmetic Dermatology notes, high quality honey also contains helpful antioxidants and has some skin healing properties. Regularly applying honey to the skin may help provide nutrients to the skin cells and protect them from damage. Oils Some people claim that applying natural oils to the face may help a person achieve a more youthful look by creating fuller, plumper cheeks. There is no scientific evidence to suggest that applying oil to the face will help a person gain weight on this part of the body. However, as a study in The Journal of Clinical and Aesthetic Dermatology notes, fatty acids may fill in the spaces between the outermost layers of skin cells. Certain oils may be helpful for the skin when a person applies them topically, including: Each person's skin will react differently to the various oils. Anyone considering applying oil to their face should test it on one patch of skin first to see whether it causes a reaction or any other issues, such as acne. Face masks Face masks may also bring moisture to the skin, which may be especially helpful for a face that appears thin due to aging. Many different store-bought masks use special formulations to benefit the skin, often including ingredients such as:
However, people who prefer to create their own face masks can try using natural ingredients, such as: Facial workouts
Facial yoga is a type of exercise that may help define features in the face.
Doing regular facial exercises may help add bulk to the facial muscles, which could make the face appear larger. A 2018 study looked at the effects of facial exercises on the appearance of aging. Women between the ages of 40 and 65 years who did a facial workout routine consisting of 32 exercises for 20 weeks reported improvements in their facial structure. Specifically, their upper and lower cheeks appeared more full. This study was small, and more studies are necessary to back up these claims. However, this does not stop people from trying practices such as facial yoga to try to fill in their cheeks. They can also try other activities that involve the movement of the face, including chewing gum and doing facial massages. Are there medical options?If natural methods to gain weight on the face do not work, some people consider medical options. People looking to gain weight in the face may opt for fat transfer surgery. This procedure involves surgeons taking fat from another area of the body and injecting it into the face. Another option is to use dermal fillers. Doctors inject fillers into part of the face, typically the cheeks, to give the face a more plump look. Some people may also consider cheek augmentation for a more permanent solution. Surgeons will put a solid implant over the cheekbones to emphasize the cheeks. Of course, surgery always involves risks, so it is essential to discuss the pros and cons with a doctor before making this very personal decision. SummaryAside from gaining weight overall, there are no surefire ways to gain weight specifically on the face. It may be possible to naturally fill out the face by performing various facial exercises or using topical products. Some cosmetic treatments may provide a longer term solution for a person who is more self-conscious about their facial appearance. People can discuss any treatments with a doctor, who should be able to provide advice about the medical options to help the face look fuller. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 6, 2019 at 08:21PM
What is the average time to run a mile?
https://ift.tt/2ZYgY53 For example, some studies have shown that the type of running shoe that a person wears can improve their average mile time. Other researchers have investigated the effects of consuming coffee before a run. In this article, we explore the factors that influence average mile times and investigate how to run a faster mile. Average mile time
High intensity interval training can improve average mile times.
The Army Study Guide website lists the standards for how quickly males and females in various age groups should be able to run a 2-mile race. The following table shows how fast, in minutes and seconds, male and female runners have to run 1 mile to be in the top 1% and top 50% of their age groups. Males run faster, on average, than females in the same age group.
The qualifying times for the Boston and New York City marathons reflect the difference between males and females, as do the world record times for the fastest mile. The following table shows the world record results for the fastest mile that a man and woman have run.
How to improve running timePeople who wish to reduce their average mile time can try several techniques to improve their running economy. Running economy is the amount of energy that a person requires to run at a particular pace. Researchers have identified various interventions that may help people run faster. TrainingPeople who include endurance, interval, resistance, and plyometric training in their workout schedules may improve their average mile times. Researchers believe that endurance training causes physiological responses that help people adapt to running more quickly. Coaches often prescribe high intensity interval training and hill workouts as additional methods of improving average mile times. Many elite athletes also choose to train in cities at high altitudes, such as Boulder, CO. High altitude training improves oxygen delivery to the muscles and helps them use oxygen more efficiently. CaffeineBoth elite and amateur runners use caffeine to help improve their performance. Coffee contains caffeine, but this stimulant is also in sports drinks, gels, jelly beans, and other carbohydrate-rich products that are quick for the body to absorb. A study in the International Journal of Sports Physiology and Performance evaluated the effects of drinking coffee before a 1-mile race. The team of researchers separated 13 male athletes into three treatment groups. One group received 3 milligrams (mg) of caffeinated coffee per kilogram (kg) of body weight, while the second group received an equivalent amount of decaffeinated coffee, and the last group drank a placebo solution. The researchers noted that the runners who drank caffeinated coffee 60 minutes before the race ran 1.3% faster than the participants in the decaffeinated coffee group and 1.9% faster than those who received the placebo. However, these results are not consistent across studies. Another group of researchers asked some participants to drink 5.5 mg of coffee per kg of body weight and others to drink an equivalent amount of decaffeinated coffee. All participants then completed an 800-meter race, which is almost equivalent to half a mile. The researchers found that caffeinated coffee did not improve the participants' race performance, compared with decaffeinated coffee. It is important to note that in both of these studies, the participants were well-trained runners, so it is unclear whether caffeine may affect the speed of untrained runners. Learn more about the possible benefits of drinking coffee here. Nutrition
A person may enhance their exercise performance by eating spinach.
Dietary nitrates, which occur naturally in lettuce, spinach, arugula, cress, celery, and beetroot, may play a role in exercise performance and tolerance. When people eat nitrates, the body converts them into nitrites. The further conversion of these substances into nitric oxide takes place in conditions of low oxygen, which can occur when exercise causes the muscles to become oxygen-deprived. Nitric oxide has many positive effects on the body that may enhance exercise performance and tolerance. As the authors of a review article note, several studies have shown that dietary nitrates can improve exercise tolerance and lower the quantity of oxygen that the body needs during exercise. Other research has tested the theory that nitrates can improve exercise performance. Researchers found that fit adults performed better on a 5-kilometer treadmill run when they ate 200 grams (g) of baked beetroot, compared with those who ate a placebo. The runners ate the beetroot, which provides more than 500 mg of nitrates, 75 minutes before the run. Most of the research to date has used beetroot juice. However, researchers are unable to determine the exact amount that people need to consume to perform better. Researchers agree that athletes can easily include 5–9 millimoles of nitrates in their daily diet, although there is currently a lack of evidence to suggest that this will result in better exercise performance. Other factorsResearchers have been working with elite athletes to break the 2-hour marathon time. They have studied other factors that may improve running economy, such as:
Researchers suggest that wearing running shoes that are 100 g lighter, alternating between leading and drafting behind other runners, and racing on a course with a 42-meter elevation drop could make it possible to run a marathon in under 2 hours. Another study tested the theory that people run faster while listening to music, which can influence both movement tempo and motivation. In the study, the researchers asked recreational runners to run to exhaustion on a treadmill under three sets of conditions:
The researchers believed that motivational music with a tempo equivalent to a faster running cadence would have superior effects, compared with just a metronome beat. However, the findings did not support this belief, with time to exhaustion being consistent across the metronome and music conditions. Runners ran for more time under both of these conditions than under the control condition. The results also indicate only a slight reduction in the runners' perceived effort when they ran to motivational music. However, by boosting mood and arousal levels, motivational music may help people feel less pain and fatigue when running, allowing them to last longer before they reach exhaustion. The study authors note that previous findings show that the motivational nature of the music is less important than the tempo matching the runner's cadence. People can try listening to music during their training to help motivate them to run faster. By choosing motivational music with a beat that matches their preferred cadence, the person may run more efficiently. SummaryPeople who want to improve their average mile time can do so by training. Including endurance training, hilly workouts, and high intensity interval training in an exercise schedule can help a person improve their average mile time. Some research indicates that including caffeine and nitrates in the diet may help with running performance. A person should be careful to take these substances at the appropriate time for their effects to influence running performance. Besides training and supplementing the diet, other factors may also help, such as running with a tailwind and on a downhill course. People may also wish to invest in a lighter pair of shoes, which can improve running economy. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 6, 2019 at 08:21PM
What to do to reduce facial fat
https://ift.tt/2PIWaOL Making certain lifestyle changes can help a person lose weight and achieve a slimmer looking face. This article outlines seven effective tips that may help prevent and reduce excess facial fat. 1. Practice cardio exercise
Regular cardiovascular exercise may help reduce face fat.
Weight loss in general tends to have a slimming effect on the face. There are many different types of exercise, and some are more effective at promoting weight loss than others. One 2012 study investigated the effects of different types of exercise on fat mass in people with overweight and obesity. In total, 119 adults took part in one of the following three 8-month exercise programs:
Both the AT group and the combination group showed greater reductions in fat mass compared with the RT group. However, there was no significant difference in outcomes between these groups. The study authors therefore conclude that people mainly looking to burn fat should opt for AT exercises over RT exercises. People can perform cardio exercises at a low, moderate, or high intensity. According to some research, performing higher intensity cardio workouts several times per week helps burn more fat. For example, a 2015 study investigated the effects of different amounts of exercise on body fat in postmenopausal women. All participants took part in moderate-to-high intensity workouts for 12 months. Those who worked out for 300 minutes each week burned more fat than those who performed workouts for 150 minutes per week. Although these studies did not measure facial fat loss directly, they suggest that cardio exercise is particularly effective at burning fat. Overall, weight loss in general is likely to have a slimming effect on the face. 2. Perform facial exercisesThere is some evidence to suggest that exercising the facial muscles can help reduce facial fat. For example, a 2014 article in the Journal of Clinical & Diagnostic Research suggests that performing facial exercises may help strengthen and tone the facial muscles. However, it is not clear whether these exercises also help reduce facial fat. In fact, there are no studies that look at the relationship between facial exercises and loss of facial fat. Nonetheless, facial exercises may help the face appear firmer as a person loses weight. 3. Reduce alcohol consumptionExcessive alcohol intake can cause dehydration, which can prompt the body to retain water. In some cases, this may lead to water retention in the face, which can make the face appear bloated and puffy. Alcohol may also contribute to weight gain. It contains empty calories, which offer no nutritional benefit. Consuming empty calories increase a person's total daily calorie intake, and this promotes weight gain. Also, some research suggests that alcohol can suppress hormones that help people feel full. This can stimulate a person to take in more calories from their diet. A 2015 review of alcohol consumption and obesity suggests a link between weight gain and excessive alcohol consumption. Heavy drinking and binge drinking appear to pose the greatest risks for weight gain. Some people experience the same effects in response to moderate alcohol intake. However, for most people, moderate alcohol consumption does not promote weight gain. People struggling to lose facial fat or weight in general may wish to consider reducing their alcohol consumption. 4. Drink more water
Drinking water may promote lipolysis in the body.
Drinking a glass of water before a meal can help a person feel fuller. This can help reduce the total number of calories a person consumes. For this reason, drinking water before a meal can lead to gradual weight loss. According to a 2016 review of hydration and weight loss, water consumption also promotes lipolysis. Lipolysis occurs when the body breaks down fat stores into fatty acids that it can use as energy. Making use of these fat stores is key to losing weight. 5. Get more sleepGetting the right amount of sleep has a range of health benefits. Conversely, not getting enough sleep may lead to weight gain. For example, according to the National Sleep Foundation (NSF), lack of sleep affects the levels of certain hormones that promote feelings of hunger and fullness. Specifically, lack of sleep seems to increase levels of the hormone ghrelin, which stimulates appetite, and lower levels of the hormone leptin, which tells the body that it is full. As a result, a person who has sleep loss may eat more, and they may turn to foods higher in calories. The NSF also suggest that people who do not get enough sleep also tend to have a slower metabolic rate. Getting adequate sleep can help prevent weight gain. This, in turn, may help decrease the amount of fat stored in the face. 6. Improve overall dietDiets high in processed foods and refined carbohydrates increase the risk of gaining excess fat. Processed foods tend to contain more calories, salt, and sugar than whole foods. Refined carbohydrates are a group of highly processed, grain based foods. During processing, these foods lose their fiber and nutrients. As a result, they are high in empty calories. Refined carbohydrates also cause rapid spikes in blood sugar, which may encourage a person to overeat. Examples of refined carbohydrate foods include:
In most cases, people can find reasonable replacements for overly processed foods and refined carbohydrates. A person can decrease their caloric intake and increase the amount of nutrients they consume by eating fresh whole foods. When combined with exercise, a healthful diet may help people lose excess fat in the face and body. 7. Reduce salt intakeDiets high in salt cause the body to retain water. Water retention causes swelling and puffiness in various parts of the body, including the face. This may give the illusion of excess facial fat. People who suspect they are sensitive to fluid retention should try to avoid foods with a high salt content. This includes most processed meals and snacks. Preparing meals and snacks at home gives people greater control over the amount of salt in their diet. As the body stops holding onto fluid, the face should start to appear slimmer. Preventing excess facial fat
A person can prevent excess facial fat by eating a healthful diet.
The best way to prevent facial fat is to maintain a healthy weight by making lifestyle changes. A person with overweight or obesity is more likely to have fat around their face than a person who maintains a healthy weight. Some tips to maintain a healthy weight include:
SummaryFew studies have investigated ways to reduce facial fat directly. The best way to prevent and reduce facial fat is to maintain a healthy weight generally. People can achieve this by altering their diet, exercising regularly, and getting the right amount of sleep. Cardio exercises are particularly beneficial for burning excess body fat. Weight loss, in general, should make the face appear leaner. If a person is struggling to lose weight, they may wish to see a dietitian, a doctor, or a personal trainer. People should always talk to a doctor before making any major changes to their diet or exercise routines. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 5, 2019 at 08:24PM
What are the worst foods for gut health?
https://ift.tt/2ZL1RQi Foods that promote gut health can feed good bacteria or add more helpful bacteria to the gut. Less healthful foods may promote gastrointestinal problems or damage gut bacteria. The effect of different foods on gut health depends on numerous factors, including a person's overall diet and food sensitivities. Someone who is sensitive to certain foods, for example, might suffer with gut health issues from a food that would otherwise be gut friendly. In this article, learn about the worst foods for gut health, why they contribute to gastrointestinal problems, and more. The following foods may undermine gut health for some people: Animal protein
If a person's diet is high in animal protein, they have a higher risk of IBD.
Food from animals — including meat, dairy, and eggs — offer many health benefits. They are rich in protein and other nutrients, such as choline. However, people who eat diets very high in animal protein may suffer harmful changes in their gut microbiome. Research suggests that people who consume lots of protein, particularly animal protein, have higher risks of inflammatory bowel disease (IBD), a chronic condition that may reflect poor gut health. A 2010 study compared the gut bacteria of children in a rural area in Burkina Faso in Africa to the gut bacteria of Italian children. The Italian children ate more meat, while the children in Burkina Faso consumed high fiber diets, as well as more pea protein. The researchers found that the children in Burkina Faso had more good gut bacteria that they associated with lower inflammation, while the Italian children had more bacteria associated with inflammation and disease. A 2019 study suggested that red meat may be especially unhelpful, as it raises levels of trimethylamine N-oxide (TMAO). TMAO is a byproduct of gut bacteria. Researchers link high TMAO levels to a higher risk of heart attack and stroke. High FODMAP foodsHigh FODMAP foods are ones that are fine for many people to eat but may cause gastrointestinal problems in people with bowel issues, such as irritable bowel syndrome (IBS).
Fermentable foods, those that contain simple sugars, and those that contain sugar alcohols may irritate the stomach. Some high FODMAP foods include:
However, many highly nutritious foods, such as figs, apricots, and avocados, are also high FODMAP foods. People following a low FODMAP diet may wish to try an elimination diet. This process means cutting out and then slowly re-adding potentially problematic foods to see which ones cause gut problems. Learn more about which foods to eat and which to avoid on a low FODMAP diet here. Foods containing antibiotics
Some foods may contain antibiotics that can kill good bacteria in the gut.
Farmers, especially those with large scale operations, often treat animals with antibiotics to reduce the risk of serious infections. The use of antibiotics remains controversial, and some European countries have strict regulations controlling this practice. Excessive exposure to antibiotics, especially in a person or animal who is not sick, may promote antibiotic resistance. This happens when bacteria that are repeatedly exposed to antibiotics evolve to resist the drugs. Antibiotics do not just kill bad bacteria but can also kill helpful bacteria in the gut. Some people chose to take probiotics when using antibiotics to help prevent side effects. Many people are aware of the risks of taking antibiotics unnecessarily, such as for a cold. However, about 80% of antibiotics sold in the United States are used for animal agriculture. Fried foodsFried foods are harder for the body to digest. People often cook them in oils rich in saturated and trans fats that may further irritate the stomach, causing diarrhea, gas, and stomach pain. Fried foods may promote the growth of harmful gut bacteria as well. Furthermore, limiting fried foods reduces the risk of liver disease. Liver disease can cause a range of gastrointestinal problems and may undermine a person's overall health. Doctors sometimes advise people with liver health issues to stop eating fried foods. Why is gut health important?The complex colony of organisms that live in the gut can affect virtually every aspect of health. Researchers are only beginning to understand the gut microbiome's far reaching effects. When the body does not have the right balance of bacteria, certain organisms can grow out of control, impacting on fungal and other infections. For example, a person who takes antibiotics may experience changes in their gut bacteria that make them more vulnerable to yeast infections. So far, research suggests that gut health may play a role in: Best foods for gut healthPlenty of nutritious foods may help promote gut health. Food groups that are especially helpful include prebiotics, which help feed good bacteria, and probiotic, which can add beneficial bacteria to the gut. Prebiotic foodsPrebiotics are foods or food ingredients that the body does not digest. Instead, bacteria ferment them and use them for food. All prebiotics are a type of fiber, but not all fibers are prebiotics. This helps explain why some forms of fiber may be better for gut health than others. Some healthful prebiotic foods include:
Probiotic foods
Kimchi and other fermented foods can help increase healthful bacteria in the gut.
Probiotics contain healthful bacteria. Some examples of probiotics include:
Some prebiotics and probiotics are also high FODMAP foods, so an individual may need to examine their dietary goals when deciding whether to consume each food. SummaryNo single food is a magic key to good gut health. Some fermented foods, which are often popular probiotic choices, may actually worsen gut health in people on low FODMAP diets. Other foods, such as red meat and fried foods, may be best to avoid or reduce to improve gut health. People hoping to improve gut health can talk to their doctor or dietitian about their specific gut health goals. A trial-and-error approach often produces the best results. Shop for supplements We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you. We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link(s) above. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 5, 2019 at 08:24PM
Why Weight-Loss Surgery Is Not the 'Easy Way Out'
https://ift.tt/2Zv0KES In 2015, I stepped on the scale for the first time in years and was shocked to see the number staring back at me. At 5 feet 5 inches, I weighed 275 pounds. And it wasn't just my physical health that was suffering; I was also utterly depressed, had no self-esteem, and was headed down a path of total self-destruction. That number on the scale motivated me to take control of my life and my health. Over the next year and a half, I underwent gastric sleeve surgery (a permanent procedure where doctors drastically reduce the size of your stomach), hired a trainer, and lost 175 pounds-something I've maintained for the past two and a half years. RELATED: Mom Shares Photo of How the Keto Diet Transformed Her Body After Pregnancy I'm not going to lie: I'm damn proud of my hard work, dedication, and commitment to regaining my health. That's why I've shared my progress on social media: to help others who might be in my shoes. While I get a plethora of positive and heartwarming messages, I receive a lot of negativity as well-mainly surrounding the fact that I've had weight-loss surgery and plastic surgery. Just the other day, for instance, I had someone write explicit body-shaming comments on over 200 of my posts. That's right: 200. The common theme? That I'm a "total phony" and don't have the right to show before-and-after pictures because I took the "easy way out" through my surgeries. RELATED: This Woman Lost 185 Pounds In One Year By Cutting Back On Added Sugars and Carbs But here's the thing: There is no easy way out when it comes to extreme weight loss. Yes, I've had surgery-which is something I'm very transparent about. But I, like most women who undergo these kinds of procedures, learned the hard way that surgery only works if you do. From my gastric sleeve procedure, I lost 60 pounds in two months. Not because I changed my lifestyle, but because I had to go on a liquid diet for about three weeks before the surgery and for three weeks post-op. News flash: Any person who does that (regardless of their size!) is going to lose a considerable amount of weight. RELATED: 10 Foods to Eat More of if You're Trying to Lose Weight, According to Nutritionists What most people don't know, however, is that once I was able to eat normally again, I gained almost all of that weight back because I didn't make any changes to my lifestyle or eating habits. Sure, I couldn't go and binge on my normal portion sizes (because my new, smaller stomach wouldn't let me), but I still found new and creative ways to eat my feelings. Within the next two months, I regained 45 pounds and was basically back at square one. It was humiliating. Even though I could only eat about four ounces of food at a time, I was still gaining weight. How? Well, what some people don't know is that even after gastric sleeve surgery, there are still some foods that can "slide past" your sleeve. While I couldn't eat a lot of bread, fried chicken, steak, and other high-volume foods, junk food like chips, popcorn, frappuccinos, and sugary drinks "slid" right past my sleeve. RELATED: Influencer Shares How She Used the Keto Diet to Lose the 50 Lbs. She Gained During Pregnancy Regaining so much weight even after weight-loss surgery finally made me realize how desperately I needed to change my horrible relationship with food. I sought out a trainer and nutritionist who understood my situation, and it was through him that I learned how to choose what I want most versus what I want now. I had to learn that when I "messed up" (because we all mess up) it didn't have to become a pattern and that I could get right back on track. Like any other person going through extreme weight loss (surgery or not), I had to practice those things every single day to finally lose all the weight and keep it off. Along the way, I've gotten a tummy tuck and breast augmentation-but not only for aesthetic reasons. I had a lot of loose skin in those areas that kept getting infected. If I really wanted to restore my body to its original shape, I could undergo four or five more surgeries to remove loose skin around my butt, legs, and arms, but I'm perfectly okay having that extra skin as a reminder of what I've been through. RELATED: This Fitness Coach Shared a Bare-Naked Photo After Losing 100 Pounds At the end of the day, weight-loss surgery is only a tool that works if you put in the effort. I know the work, blood, sweat, and tears that went behind my transformation. By no means was it as simple as saying, "I had three surgeries and look at me now!" It was a complete and total evolution of my mindset, my approach to healthy eating and fitness, and my desire to be healthy and strong. Today, I follow a strict ketogenic diet, spend half an hour at the gym five or six times a week, and live a pretty active lifestyle overall. I've maintained my 175-pound weight loss for over two years. But still, every day has its ups and down. I have to watch what I put into my mouth because if I slip up for an extended amount of time, I know I'd gain all the weight back pretty easily. RELATED: Woman Who Lost 350 Lbs.—and Was Still Body Shamed—Is Getting Skin Removal Surgery on Her Legs Without that weight-loss surgery, I would have never regained the weight, never hit rock bottom, and never made the changes I desperately needed to regain my health. Even with the surgeries, the road was painful and difficult and will continue to be for the rest of my life. So for all you haters out there: I did not "take the easy way out." I fought to be where I am today and that's something I refuse to be ashamed of. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter This article originally appeared on Shape.com Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un September 5, 2019 at 04:31PM
Mom Shares Photo of How the Keto Diet Transformed Her Body After Pregnancy
https://ift.tt/2ZxRdNi Losing pregnancy weight is never something a mom should feel compelled to do. But for women who do want to drop pounds, the key is finding a plan that fits into that hectic new mother lifestyle. For blogger and influencer Amber Fillerup Clark, that plan is keto. Clark, who gave birth to her third child earlier this year, recently wrote about her keto experience on Instagram. In her post, she included two side-by-side images: one showing her body at nine months pregnant, the other at six months postpartum. She tells Health that she first tried the keto diet after her second child, daughter Rosie, was born. She decided to go back on it after having daughter Frankie in February. Her husband, David, has done keto on and off for about 10 years, she says. He always told her how great keto made him feel, but she was still skeptical about trying the trendy high-fat, low-carb plan. "I am the type of person that if I’m going to have a cookie I’m gonna have a few," she wrote on Instagram. (David is also on Instagram chronicling his keto journey and the meal plan he created.) RELATED: These Stunning 7 Photos Celebrate the Beauty of Women's Postpartum Bodies When she tried it the first time, she quickly understood why David was hooked. "I felt like it was a really good diet for me because it didn't restrict the amount of calories I could take in," Clark says. "Calories are really important for nursing, and they're also important for how I eat—I like to feel full. I don't like to feel like I'm depriving myself." For her second go-around on keto, Clark says she likes that she can snack on the diet (her top snacks are nuts, string cheese, and pepperoni). Keto has also helped her cut back on her sugar intake. "I feel like I have so much more energy," she says. It's even eased her sweet tooth. Instead of eating several cookies at a time, "now when I eat sugar on a cheat day, after half a cookie I'm like, 'Gosh, that's so rich,'" she explains. Cheat days (which some keto dieters allow themselves) are important for Clark. She usually has them on Saturdays, when she's most likely to go out with friends. "I don't want to be the person who can't eat anything on the menu," she says. RELATED: 8 Unexpected Ways Your Body Might Change After You Have a Baby When she and David eat at home, they stick to their favorite keto-friendly meals. Breakfast means cauliflower, egg, sausage, and cheese casserole or grain-free granola with almond milk and strawberries. For lunch, they love chicken tortilla or broccoli and cheddar soup. When dinnertime rolls around, they whip up spaghetti squash with chicken or a low-carb sauce, or chicken with broccoli and cheese sauce. Although Clark has found success with keto, the plan isn't for everyone. Many find it too restrictive, and some people end up with unpleasant side effects. It's also more of a lifestyle, which can be hard to sustain long-term. Still, Clark says she plans to stay on keto, though she knows she'll go through periods where she lets herself be more flexible with her diet, like when she's traveling. "When I did keto the first time, I probably would have said that I wasn't going to stay on it, but now that we have a routine and all of our go-to recipes, I really do hope to stick with it." To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter. Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un September 5, 2019 at 01:00PM
Type 2 diabetes, obesity: Weight loss surgery may lower death risk
https://ift.tt/2zNgqnU
Weight loss surgery may have a host of beneficial effects in people with obesity.
More than 1 in 3 adults in the United States are overweight or have obesity, according to data from 2013–2014. Type 2 diabetes, high blood pressure, heart disease, and stroke are only some of the complications associated with obesity. New research presented at the European Society of Cardiology Congress, which takes place, this year, in Paris, France, suggests that bariatric, or weight loss, surgery can reduce the risk of premature mortality and cardiovascular problems more than standard medical care. Dr. Steven Nissen, Chief Academic Officer of the Heart & Vascular Institute at the Cleveland Clinic, in Ohio, is the senior author of the study, which also appears in the Journal of the American Medical Association. A 40% lower risk of cardiovascular eventsDr. Nissen and the team looked at data from 13,722 participants, 2,287 of whom had obesity and type 2 diabetes and had undergone weight loss surgery. The researchers compared data from this group with information from 11,435 matched controls who had only received standard medical care. Of the 2,287 participants who underwent weight loss surgery, 75% had a body mass index (BMI) of 40 or above, which constitutes "extreme obesity." The minimum BMI in the group was 30, which is the lower threshold for obesity. The participants in the surgery group had each undergone one of four types of weight loss, or metabolic, procedure: gastric bypass, sleeve gastrectomy, adjustable gastric banding, or duodenal switch. The main outcomes that the researchers looked for were death, coronary artery events, cerebrovascular events, heart failure, atrial fibrillation, and kidney disease. These are the main complications of obesity and type 2 diabetes. The research revealed that the people who had undergone weight loss surgery had a 40% lower risk of any of these events over an 8-year follow-up period. The risk of death, specifically, was 41% lower. Furthermore, people who had undergone metabolic surgery lost 15% more weight, on average, and had 15% lower blood sugar levels. Dr. Ali Aminian, a bariatric surgeon at the Cleveland Clinic and the first author of the paper, comments on the findings. He says, "The striking results that we saw after metabolic surgery may be related to the patients' substantial and sustained weight loss." "However, there is a growing body of evidence to suggest that there are beneficial metabolic and hormonal changes after these surgical procedures that are independent of weight loss." "Cardiovascular complications from obesity and diabetes can be devastating," adds Dr. Nissen.
The authors acknowledge that there were some limitations to their study. First, its observational nature cannot prove causality. Secondly, misdiagnoses in the Cleveland Clinic's electronic health records — the database from which the researchers took their information — may have biased the results. Thirdly, "To assess status of diabetes and cardiovascular medications in follow-up, the study assessed prescription orders for medications, which does not necessarily equate to actual medication use," write the researchers. Furthermore, the authors did not compare the results of the different types of weight loss surgery, and fewer than 10% of the participants in the control group had taken drugs that have significant cardiovascular benefits. However, the sensitivity of the analyses that the researchers carried out guarantee the robustness of the findings, reassure the authors. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 3, 2019 at 08:24PM Influencer Shares How She Used the Keto Diet to Lose the 50 Lbs. She Gained During Pregnancy9/3/2019
Influencer Shares How She Used the Keto Diet to Lose the 50 Lbs. She Gained During Pregnancy
https://ift.tt/2NPKTK6 Six months after giving birth, one influencer is seeing major results, which she credits to the keto diet. Amber Fillerup Clark, a blogger who also runs a hair extension business, gave birth to her third child, daughter Frankie, in February. Over the half a year since Frankie arrived, Clark has followed the high-fat, high-protein and low-carb diet to lose the 50 lbs. she gained during her pregnancy. RELATED: Your Ultimate Keto Diet Grocery List The mom of three showed off her results on Instagram. “I know it is so cliché to say but geez how crazy are our bodies?! It’s amazing,” Clark wrote. “I wanted to post these progress pictures because where I saw the most changes was when I started doing keto with my hubby.” Clark said that her husband David has followed the keto diet for over nine years — long before it became the trendy diet with celebrity fans like Jenna Jameson and Kourtney Kardashian — but she wasn’t sure if it was the right plan for her. RELATED: This Woman Lost 185 Pounds In One Year By Cutting Back On Added Sugars and Carbs “I am the type of person that if I’m going to have a cookie I’m gonna have a few and during my pregnancy I ate pretty much what I felt like while trying to make healthy choices.. but I have a maaaajor sweet tooth,” she said. “I gained 50 lbs. with each of my pregnancies. So that has been the biggest change for me with keto is 1. Feeling so good being off carbs and sugar and 2. Seeing the most results to lose the baby weight I put on — just to feel strong and healthy.” RELATED: 7 Keto Brunch Ideas to Try This Weekend Clark said, after questions from followers, that she is still breastfeeding her daughter. “Yes I’m still nursing!” she said. “[Frankie] drinks only breast milk — I nurse 90 percent of the time and the other 10 percent she gets breast milk from a bottle from David while I’m at work.” RELATED: 10 Keto-Friendly Vegetables You Should Eat More Of And Clark added that she and her husband are fans of the somewhat controversial diet. “I know it’s not for everyone, but it works for us,” she said. Earlier this year, a few celebrities took sides over the keto diet after trainer Jillian Michaels called it a “bad plan” that deprives dieters of essential nutrients. Her comments angered Al Roker and Andy Cohen, who are both fans of the plan. “My point is, what works for you, works for you,” Roker said on Today in January. “There’s science on both sides that says it’s not a great idea and science that says it is a good idea. I think it’s up to people — with their doctor, with their medical professional — [to make their own decision].” 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 September 3, 2019 at 03:20PM |
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