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100 Motivational Weight Loss Tips for 2019 | Best Life

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

According to Boston Medical Center, approximately 45 million Americans embark on a diet every year, certain that this will finally be the one that they stick with. However, an analysis of research conducted at UCLA suggests that the vast majority of people who try to diet will ultimately fail, eventually regaining the weight theyve lostif not morewhen they ditch whatever restrictive plan theyve been attempting to stalwartly adhere to.

So, whats the problem? Well, losing weight and successfully keeping it off requires a holistic approach, not some pre-packaged program thats as unpleasant to follow as it is easy to give up on. Expensive bottles of juice and pain-inducing fitness programs can only be maintained for so long, after all.

Thankfully, summer is the perfect time to start meeting your goals. In fact, with ideal temperatures turning every outdoor space into a DIY gym and produce aplenty, it might just be the season for making weight loss moves. Keep reading to discover 100 weight loss tips that will help you perfect your physique this summer.

Think skipping meals is the key to a slimmer body? Think again. Research published in 2012 in the Journal of the American Dietetic Association revealed that eating more frequentlyspecifically eating three meals and two snacks in a 24-hour periodis positively associated with weight loss and weight maintenance.

If slimming down is on the top of your to-do list, you may want to invest in some new flatware. Why? Buying plates in colors that contrast with your food can actually help you eat less. Thats according to a 2012 study published in the Journal of Consumer Research, which found that individuals who ate foods similar in color to the plate they were eating onlike pasta in tomato sauce on a red plateate 30 percent more than those whose food contrasted with the dish they were eating it from.

If you want to win big in terms of weight loss, then go small when it comes to your plates. One 2016 review published in the Journal of Consumer Research found that doubling the size of a persons plate when they were serving themselves food was associated with them serving themselves a shocking 41 percent more food.

Popsicles may be a summer staple, but theyre loaded with sugar and other ingredients that threaten to derail your diet. So, instead of those refined sugar-laden treats, enjoy some frozen red grapes instead. Not only will they help satisfy your sweet tooth, but their resveratrol (thats the beneficial antioxidant found in red wine) content has been shown to reduce weight gain associated with a high-fat diet.

Start your morning with a cup of unsweetened green tea and you might just find yourself meeting your weight loss goals in record time. Research published in the International Journal of Obesity found that the combination of caffeine and epigallocatechin gallatean antioxidant abundant in teahad a positive influence on both weight loss and weight maintenance.

If youre trying to lose weight, youd be well-advised not to eliminate this common morning pick-me-up from your diet. According to research published in the American Journal of Clinical Nutrition, drinking coffee was associated with increased fat loss and increased metabolic rate. Just make sure youre skipping the added sugar, which can quickly turn a healthy habit into one that causes you to pack on the pounds.

A little fat in your morning brew can go a long way when it comes to shedding the fat from your body, particularly if you opt for a medium-chain triglyceride oil like MCT oil. One 2010 study published in the American Journal of Clinical Nutrition found that MCT oil supplementation yielded greater weight loss than olive oil, so go ahead and add some to your coffee or smoothie to maximize your fat burn.

While many people assume that eating carbs close to bedtime is a bad thing, research suggests the opposite may be true. According to a 2014 study published in the British Journal of Nutrition, eating carbohydrates at night can actually help reduce your appetite, so dont be afraid to grab that box of crackers before bed!

If you want to lose weight fast, then one of the easiest things you can do is make a meal schedule for yourself and stick with it. When people stick to a meal pattern they rarely overeat, explains Julie Upton, MS, RD, co-founder of Appetite for Health. Stick to eating three meals a day and two snacks. Dont graze all day and dont skip meals.

If youre forcing yourself to eat breakfast when youre not hungry or find yourself grabbing dinner when bed sounds like a more appealing option, you may be doing yourself a disservice. According to research published in the journal Cell Metabolism, time-restricted eating is associated with a reduced risk of obesity, with or without calorie restriction. Even better, its also associated with a reduced risk of metabolic disease, even when you take a break from it on weekends.

Even though diet soda is typically non-caloric, it can still have a serious effect on your weight and overall health. Research published in the Journal of the American Geriatrics Society found that diet soda consumption is associated with increased waist circumference and abdominal fat.

A little ginger in your meal plan could result in some major weight loss. Thats because according to researchers at the University of Texas M.D. Anderson Cancer Center, ginger has an effect against both insulin resistance and obesity. However, not all forms of ginger are created equal (were looking at you, ginger snaps), so make sure youre using it in its whole, unprocessed form whenever possible. And bonus: Ginger is also one of the 30 Best Foods for Maximizing Your Energy Levels.

While salt may not be calorically dense, it can still have a significant effect on your weight lossor lack thereof. In fact, research published in the journal Progress in Cardiovascular Diseases found a strong correlation between salt and rising obesity rates. Not only that, but the same study found that when subjects reduced their salt intake by 30 to 35 percent over a 30-year period, their mortality risk due to stroke and coronary heart disease decreased by 75 to 80 percent. And for more ways to slim down fast, start with these 20 Surprising Weight-Loss Tips That Anyone Can Do.

All jokes about avocado toast habits tanking the real estate industry aside, eating some avocado on a regular basis is actually a pretty great decision, especially in terms of your weight loss. In one study published in the journal Internal Medicine Review, avocado intake was associated with better overall dietary quality, lower BMI, and lower waist circumference. Consider this a big flag-wave to add some of the green fruit to your favorite salad, sandwich, or omelet.

If you want to lose weight and keep it off, its time to start focusing on how nutritious the food youre eating is rather than trying to whittle your portions down as much as possible. In fact, in one 2018 study published in JAMA, individuals who prioritized eating more vegetables while reducing their intake of processed food lost substantial weight, even when they werent counting calories.

Sipping some water throughout the day is one of the easiest ways to shave off some excess weight. A review of research published in Frontiers in Nutrition confirmed that increased water intake is positively associated with weight lossso before you grab a snack, make sure youre not mistaking that thirst cue for hunger.

Drinking an adequate amount of water every day is vital to weight loss efforts, especially in the summertime. However, it can prove difficult to down some 80 ounces of H2O on a daily basis. Thats where lemons come in. Not only do they give water a pleasantly tangly flavor, but all that extra vitamin C from the lemons will help to boost your immunity, clean up free radicals, and even protect your memory as you age, as Lisa Richards, a certified nutritionist and creator of the Candida diet, explains.

Reach for your water glass before you reach for your fork. In one study conducted at the University of Birmingham, subjects who drank two glasses of water prior to meals lost 2.87 pounds more than those who dug right in.

Beer is a weight loss nightmare. As Eric P. Fleishman, a physique expert and host ofCelebrity Sweat, jokes, a six pack could be killing your six pack. In fact, research published in Nutrition Journal shows a link between beer consumption and abdominal obesity in adult men, so ditch the craft brew in favor of a glass of water or two.

If youre eager to ditch that ballooning belly, start your meals with an apple. Research published in Nutrition reveals that consuming an apple three times a day is associated with greater weight loss. For maximum impact, eat a red apple and youll get a boost of belly-fat-blasting resveratrol, too.

An apple a day might keep the doctor away, but a pear will do just fine in a pinch. In one study published in the journal Nutrition, researchers at the State University of Rio de Janeirofound that consumption of three pears a day was associated with weight loss. If youre feeling tempted by unhealthy foods, pregame with a fiber-rich pear and youll likely be satisfied enough to wait until the craving passes.

If youre trying to rid yourself of those extra pounds, adding filling, fiber-rich foods to your dietlike fruits, vegetables, and whole grainswill help you achieve your goal a whole lot faster than depriving yourself. According to research published in the Annals of Internal Medicine, increasing your fiber intake results in more weight loss than a low-fiber dietand all it takes is 30 grams of per day.

If youre trying to slim down, those cookies, crackers, and white breads should be the first items on your veto list. Research published in the American Journal of Clinical Nutrition reveals that people with increased intakes of refined grains are significantly more likely to have excess belly fat than those who favor more fiber-rich grain-based products.

While you dont have to jump on the keto diet bandwagon, lowering your total carb count could go a long way in terms of your weight loss. In one 2009 study published in the American Journal of Clinical Nutrition, low-carb diets were effective at reducing both total body mass and insulin resistance among obese study subjects over a 12-month period.

A shot of apple cider vinegar in the morning might be the key to getting the body youve always wanted. The results of one2009 study reveal that consuming acetic acida major component in vinegarreduces weight, waist circumference, and visceral fat.

Put down the Lean Cuisine. While many ready-made meals are marketed as nutritious alternatives to home cooking, research published in the British Journal of Nutrition reveals that consumption of such meals is linked to increased rates of obesity and an increased risk of excess belly fat.

The first (and most important) meal of the day sets up a pattern of eating that values health and energizes you for all your fun in the sun, Fleishman says about the importance of breakfast. And on days when you plan to hit the gym, breakfast can be especially beneficial. Per one 2018 study published in theAmerican Journal of Physiology-Endocrinology and Metabolism, eating breakfast before a workout prompts the body to burn carbohydrates and digest food more quickly afterward.

Not sure what to eat for breakfast? Yogurt is always a delicious and healthy option. In one 2005 study published in the International Journal of Obesity, subjects who added yogurt to their meal plan lost significantly more weight and inches off their waist than those who abstained.

Start your day off right with a delicious veggie-packed omelette. In one 2009 study published in the International Journal of Obesity, individuals who ate eggs for breakfast lost more weight than those who ate a bagel with a similar number of calories. Plus, despite their reputation for being bad for your cholesterol, research now suggests that most healthy people can safely eat up to three eggs a day without risking their health.

Who says that sweet snacks are off-limits when youre trying to shed some pounds? The right ones, like strawberries, may actually improve your weight loss efforts. In fact, not only are strawberries an excellent source of antioxidant pigment resveratrol, which has been shown to mitigate some of the effects of a high-fat diet, but they may also help you get more active. In one 2017 study published in Nutrients, strawberries specifically reduced pain and inflammation in obese adults with osteoarthritis in their knees.

Think only refined carbohydrates have an effect on your weight? Think again. Research published in the journal ARYA Atherosclerosis suggests that even regular consumption of potatoes is positively correlated with obesity.

However, that doesnt mean that every potato is created equal. The occasional fiber-rich baked sweet potato or side of potato wedges is unlikely to derail your diet in the same way an oversized order of salty, greasy French fries would. Just be careful about how you order your spuds!

One of the quickest ways to kick off your weight loss journey is also one of the easiest: by putting tempting foods away. Research conducted at Cornell University found that individuals who kept fruit on their kitchen counters had lower BMIs overall, and individuals of an average weight were less likely than their obese counterparts to keep snack foods, like pastries, on the kitchen counter.

The next time youre trying hard to turn down that tempting piece of chocolate in pursuit of a slimmer body, just clench your muscles. According to a 2011 study published in the Journal of Consumer Research, clenching a muscle has a pronounced effect on a persons willpower and makes it easier to look temptation in the face and say, Not today, Satan.

While increasing your protein intake can help you lose some weight, making your meals too meat-heavy may have the opposite effect. In one study presented at the 18th International Conference on Nutrition and Food Sciences, meat consumption was significantly linked to the rise in obesity rates. Instead, try getting some of your protein from healthier, plant-based sources like nuts and legumes, and opt for leaner cuts of meat when you do indulge.

In the summertime, it can prove increasingly difficult to stick to a strict meal plan, what with so many barbecues featuring juicy burgers and radiant racks of ribs. However, you dont have to deprive yourself completely of your favorite seasonal meats in order to lose weight. Rather, all you have to do is think differently about how you fire up the grill, says Micah Siva, RD, a registered dietitian, trained chef, and founder of NutritionXKitchen.

So how can you enjoy a BBQ without derailing your diet? Rethink sweet sauces and opt for fresh herbs, citrus zest, and spices for delicious and low-calorie flavoring, suggests Siva. Try using plant-based proteins in place of, or in addition to, your barbecued meats. Service fresh vegetable side dishes, and choose whole grain buns if youre serving up burgers.

When youre throwing together your spice rub for your juicy steak, make sure to include a hefty serving of black pepper. One 2010 study published in the Annual Review of Nutrition found that black pepper had both inflammation- and obesity-fighting properties. Plus, the spice adds flavor without adding too many calories!

Though hourlong lunch breaks hardly provide enough time for leisurely meals, your waistline will greatly benefit if you try to slow down a bit. In fact, research published in BMJ Open reveals that slower eating is significantly associated with reduced BMI and waist circumference.

Take a page out of Popeyes book and add some spinach to your routine to see rapid weight loss results. One 2014 study published in the journal Appetite concluded that supplementation with spinach leaf extract over a period of 90 days caused weight loss, lowered study subjects cholesterol, and reduced their desire for sugary and fatty foods.

Tucking in to your midday meal an hour or two earlier could yield serious results for your waistline. According to research published in the International Journal of Obesity, study subjects who ate lunch on the early side lost more weight and shed the pounds faster than those who ate their midday meal after 3:00 p.m.

Make every meal a bit more romantic and healthier with some low lighting. In one study conducted at Cornell University, lower lighting both reduced the total number of calories consumed and increased the total time spent eating by 4.7 percent.

While some gym devotees claim that getting in a pre-workout snack is key to their success, research suggests that the opposite is true. According to a 2017 study from the University of Bath, eating before a workout may actually make it more difficult to lose body fat. So, whenever possible, get in your time at the gym on an empty stomach; youll watch those pounds disappear faster than you thought possible. And when you do eat a meal, make sure youre including some of the 33 Foods That Fight Aging from the Inside Out.

Patience doesnt always pay off when it comes to weight loss. In fact, doing shorter, more intense workoutslike HIITis actually more effective at shedding fat. Plus, shorter and harder workouts increase insulin sensitivity and improve overall cardiovascular fitness, according to a 2011 review of research published in the Journal of Obesity. Looking for some fitness inspiration? Check outThe 4 Best Ab Workouts for Getting That Summer Six-Pack.

While many people assume that weight training will make them look bulky, adding some weights to your routine is actually a great way to slim down and boost your metabolism in one fell swoop. In fact, a study published in the journal Obesity found that obese adults who combined weight lifting and resistance training lost less lean muscle mass than those who combined weight lifting and aerobic training. Over time, this combination may increase a persons cardiovascular fitness while helping them maintain a more desirable (read: leaner-looking) body composition.

Want to make your time at the gym more enjoyable and lose more weight? All it takes is teaming up with a friend. In one 2015 study published in the British Journal of Health Psychology, researchers at the University of Aberdeen discovered that working out with a new exercise partner increased the amount of exercise people engaged in.

However, this doesnt mean you have to enlist a drill sergeant to bark orders at you to get results. On the contrary, the researchers found that having an emotionally supportive workout partner further increased the amount of exercise study subjects got.

Want to improve your outcome at the gym? Try treating yourself to some personal training sessions. Research published in the Journal of Sports Science & Medicine discovered that personal training both motivated study subjects and improved their exercise performance. Though personal training appears to be out of most peoples budgets, many gyms will offer discounted group sessions or even free training with a new membership, so dont be afraid to inquire.

If making it to the gym on a daily basis feels next-to-impossible given your packed schedule, there is hope yet. Investing in a mini stair-stepper, under-desk elliptical, or foldable treadmill can help you reach your weight loss goals, even on those days when hitting the gym just isnt in the cards. And if youre really serious about your fitness journey, then consider these27 Affordable Ways to Turn Your Home into a Luxury Gym.

The next time youre feeling unmotivated to go to your spin class, try putting on one of your favorite pairs of workout leggings. According to one 2012 study published in the Journal of Experimental and Social Psychology, the clothing we wear is significantly psychologically tied to what we do in those clothes, so a great workout outfit may actually help motivate you to hit the gym.

When you cant stand to do one more rep or minute on the treadmill, tell the gym how you really feel with some well-chosen profanity. Thats right: Cursing might just help you get healthier. In one 2018 study published in the journal Psychology of Sport and Exercise, swearing increased an athletes power and strength during a workout. #$%& yeah!

Want to boost your weight loss? Start by leaving the car at home. Research published in the American Journal of Preventative Medicine shows a significant link between commuting by car and increased weight gain, even amongst those who are otherwise physically active. So, if a distance is short enough for you to walk and youre physically able to do so, go by foot whenever possible. And if you need more motivation to give your car some rest, here are30 Reasons Why Walking Is the Best Exercise.

Dropping a few pounds during bikini season might be as easy as keeping your bedroom cooler. In one 2014 study published in the journal Diabetes, setting the thermostat to 66 degrees for 10 hours a night increased study participants healthy brown fat by 42 percent and increased their metabolic activity by 10 percentall in just one month.

Sorry, night owls: Going to bed earlier might just be a better bet when youre trying to lose weight. Research published in 2013 by the American Academy of Sleep Medicine found that later bedtimesand the associated sleep lossmay increase a persons risk of weight gain in the long run. Luckily, it only takes a few days to reset your bodys internal clockand when you start seeing those pounds melt off, youll realize it was well worth it. And if you need help falling asleep before midnight, then try these11 Doctor-Approved Secrets for Falling Asleep FasterTonight.

Shaving off those extra pounds might be as simple as sleeping your way to slim. In fact, according to one 2006 study of more than 68,000 women published in the American Journal of Epidemiology, subjects who regularly slept 5 hours or less gained more than 2.5 pounds more than those who slept more than 7 hours a night. However, that doesnt mean you should spend all day in bed: Oversleeping is also associated with an increased risk of obesity.

While getting inadequate sleep can certainly derail your weight loss success, so too can sleeping in until noon. Research conducted at Northwestern University found that late sleepers added 248 calories to their daily meal plan as compared to early risers, despite the fact that they were awake for a shorter amount of time. Worse yet, they ate double the amount of fast food and fewer vegetables than those who got up early.

Instead of beating yourself up over past weight loss failures, try saying some affirmations to get yourself going. Research published in the Journal of Experimental and Social Psychology shows that self-affirmation is significantly associated with positive behavioral changes, so dont be afraid to stand in front of the mirror and remind yourself what an amazing job youre going to do. And if you struggle with optimism, then you can begin your weight loss journey with these 15 Body Positive Affirmations That Actually Work.

Visualizing your success can actually help you achieve your goals, especially in terms of weight loss. Research published in the Journal of Sport & Exercise Psychology found that visualization helped weight lifters increase their muscle activity during a workout, indicating it may be key to getting a more effective burnand, ultimately, slimming down faster.

Research published in the journal PLoS One found that while couples tend to have healthier habits than their single counterparts, they still tend to gain weight together. Fortunately, since couples tend to mimic one anothers behaviorfor better or for worsegetting your significant other on your team when it comes to weight loss can help you make some serious changes and help you finally ditch that spare tire.

As it turns out, our predilection for binge-watching has some seriously dangerous effects on our health. In one 2015 study published in the journal Nutrition, spending more than two hours a day watching television was significantly linked with increased consumption of fats and sugars (in addition to lower amounts of fruits and vegetables).

If you think that chewing gum is helping you fend off your food cravings, think again. Contrary to popular belief, research published in the journal Eating Behaviors revealed that chewing gum doesnt decrease hunger, but rather makes people less likely to eat healthy foods like fruit and may even have a deleterious effect on overall diet quality. And for more behaviors to ditch, stat, check out these 40 Worst Habits for People Over 40.

Whether youre getting it via the sun or via supplements, a little vitamin D goes a long way when it comes to losing weight. Research published in the American Journal of Clinical Nutrition found that overweight individuals with inadequate vitamin D levels in their blood who adequately increased their vitamin D levels lost more weight and more body fat than those who dieted or exercised alone. And for more great advice, learn the 20 Weight-Loss Techniques Successful Dieters Share.

Not a naturally early riser? Well, if youre looking to lose weight, you might want to become one. In 2014, researchers at Northwestern Universitydiscovered a link between exposure to early morning sunlight and lower BMI, so maybe the early bird really does get the weight loss worm.

When youre eager to get healthy and slim down, it pays to be around people who already consider their health a priority. Research published in The New England Journal of Medicine shows that obesity tends to spread among social groupsso if youre trying to slim down, spend time with your friends who are also eager to do the same.

Yoga may not be the biggest calorie-torcher out there, but that doesnt mean that you should discount it as a means of losing weight. In fact, according to research published in the journalEvidence-Based Complementary and Alternative Medicine,yoga can actually promote healthier eating behaviors in addition to increasing muscle tone and improving cardiovascular health.

Its easy to lose motivation when youre working out and not seeing immediate progress. The good news? Writing down your goals can help you stay the course. In one study conducted at Dominican University of California, study subjects who wrote down their goals were significantly more likely to achieve them than those who simply kept them in mind.

Journaling about your food can have a major impact in terms of how much weight you lose in the long run. Research from Kaiser Permanente found that subjects who kept a food diary nearly doubled weight loss compared to those who didnt keep track of their meals.

Dont have time to hit up an in-person weight loss meeting? Just go online. One study published in The Lancet Diabetes & Endocrinologyfound that online behavioral counseling was effective at helping people slim down and maintain their weight loss over a 12-month period.

Sure, your penchant for snapping nonstop selfies may annoy your friends, but it could also be the key to getting the body youve always wanted. According to research conducted at American University, taking and sharing photos of your progress can help you hit your goals and maintain consistency as you try to lose weight. Just make sure to avoid these 15 Places Its Illegal to Take a Selfie.

While staring down the number on the scale may be scary, doing so on a daily basis can help you lose more weight in the long run. In one 2017 study published in the Journal of Behavioral Medicine, college-aged female students who weighed themselves daily lost more weight and body fat than those who opted for more sporadic weigh-ins.

While its nice to imagine losing 10 pounds per week, sometimes swinging for the fences with those huge goals can do more harm than good. Instead, try setting smaller goals, like hitting the gym every day for a month, or ditching that sweetened latte in the morning in favor of an iced coffee with a splash of milk. Having small, realistic goals rather than giant, unattainable ones ensures that you stay motivated and encouraged throughout your weight loss journey.

When youre slogging through another seemingly-endless workout, it can be hard to remember why you started in the first place. The good news? Research published in the International Journal of Behavioral Nutrition and Physical Activity reveals that addressing the factors that contribute to or hinder motivation can help keep you on track toward reaching your goals in the long run.

Now that its summertime, youll want to take advantage of all that natural sunlight. One 2017 study published in Scientific Reports found that fat cells exposed to light stored less fat than those kept in the dark. However, just because a little light is good for you doesnt mean you cant overdo it: More than 15 minutes a day without sunblock can increase your risk for skin cancer, so be careful!

As unpleasant as it may be to admit, sometimes youre just not going to be happy during your weight loss journey. However, instead of trying to suppress those feelings, its better to accept them and move on. Research published in Eating Behaviors shows that accepting those feelings can lead to greater success when trying to avoid certain trigger foods.

While many people assume that the nicotine in cigarettes has a metabolism-boosting effect or at least helps curb appetite, it turns out that the opposite is true. Research presented at the annual meeting of the Endocrine Society in 2015 reveals that quitting smoking actually improves metabolic performance.

If you want to clean up your eating habits, then you should start by cleaning up your house. Researchers at the University of Minnesota found that organized spaces promoted healthier food choices, so theres no time like the present to get your spring cleaning started. And if youre not sure whereor howto start with your cleaning, check out these20 Amazing Tricks for Cleaning Your Bathroom.

Instead of grabbing a bagel for breakfast, try subbing in a grapefruit a few mornings a week. According to research published in the Journal of Medicinal Food, study subjects who added grapefruit, grapefruit juice, or a grapefruit supplement in pill form to their diet lost significantly more weight and reduced their insulin resistance when compared to a group given a placebo.

Trying to ditch those last 10 pounds? Try putting on some soft music while you eat. Researchers at Cornell University have discovered a correlation between calmer music and a reduce total caloric intake, so opt for some classical tunes instead of bouncy pop at dinner time.

If youre eating well and exercising regularly but still cant lose weight, try reducing your stress level whenever possible. According to a long-term study conducted by researchers at University College London and the Technical University of Dresden, cortisol, a stress hormone, was significantly correlated with increased waist circumference and obesity.

Nuts may be high in fat, but that doesnt mean you should kick them off your menu when you want to lose weight. Research published in the American Journal of Clinical Nutrition reveals that, despite being a relatively high-calorie food, long-term nut consumption is actually associated with a reduced risk of both obesity and type 2 diabetes.

If you have strong associations between certain foods and guilt, theres no time like the present to try to break that bond. While many may believe that associating guilt with certain foods may make you more likely to abstain from them, a study published in Appetite actually reveals that people who associated foods with guilt had less success losing weight over a three-month period than those who considered them celebratory foods.

Add some spicy flavor to your food with a few cloves and youll be enjoying a healthier, leaner body in no time. In addition to making food more flavorful, research suggests that cloves are effective at reducing bodily inflammation and an individuals risk of obesity, too.

Sometimes, a calorie isnt just a calorie. Case in point: calories from trans fats may be slowing your weight loss down, even if youre not overeating. In fact, researchers at Wake Forest University School of Medicine have discovered that monkeys fed a diet high in trans fats gained significantly more weight than those fed monounsaturated fats, while also increasing their proportion of belly fat.

If you want to get your body in shape, start by improving the health of your gut bacteria. Research conducted at the Universit Laval reveals that the gut bacteria in obese individuals and thin individuals differ significantly, but adding probiotics to a persons regular routine may help them increase their weight loss.

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100 Motivational Weight Loss Tips for 2019 | Best Life

The 4 Best Weight Loss Programs of 2019 | Reviews.com

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

The Best Weight Loss Program

Weight loss once again came in first place for New Years Resolutions, sharing its spot with becoming a better person. For a lot of us, becoming a better person starts with feeling better about ourselves. The start of a new year may be primetime to renew dedication to health and happiness, but periodic sprints of weight loss do not equate to wellness. Thats why the best diet is the one you can sustain for the rest of your life.

WW: Weight Watchers Reimagined, which not only champions a sustainable diet but has sustained itself for over fifty years, is a favorite amongst nutritionists. Its practical, flexible philosophy of saving and splurging SmartPoints boils down to balancing out food choices. You can get tips, tools, and motivation by attending the traditional weekly meetings, or get the same resources through its user-friendly app. Either way, research proves that the programs social element supports weight loss. At about $4 a week, OnlinePlus costs about half as much as Meetings+OnlinePlus, which runs around $8 (your fees vary depending on the length of your commitment).

We think it’s great by any channel, but if you want to stick to an app and can afford to pay as much as you would for WWs in-person meetings wed point you to Noom.

A new player in the weight loss program space, Noom packs a lot of behavioral psychology into one sophisticated app. It aims to help you identify and break bad habits, and have some fun doing it. The powerful app echoes WW: Weight Watchers Reimagined’s successful community approach, but outleagues that program in terms of learning resources. While its the more expensive of our two favorite programs, its the richer when it comes to virtual experience with personalized lessons, tasks, and support that made us look forward to opening up the app.

Both WW: Weight Watchers Reimagined and Noom provide lots of guidance. If youre more of a self-starter someone who just needs to be pointed in the right direction The Mayo Clinic Diet provides pure resources. Picking up the entertaining, densely informative book is the only associated cost. You can also get the app for about half the cost of WW Mobile, but we didnt find it as useful.

If you like the idea of an actually useful app, but arent interested in tons of interaction or paying a large membership fee, we suggest MyFitnessPal. There are lots of nearly identical apps on the market, but this one provides the easiest, quickest food tracking we experienced, plus advanced options like goal setting and nutrition analysis. For education and support, youll have to turn to outside sources.

First, we asked the experts: How do you determine a quality diet? Andrea N. Giancoli, Registered Dietitian and former spokesperson for the Academy of Nutrition and Dietetics, gave it to us straight:

If you really want to lose weight and be healthy and good to your body, you have to pick something that youre going to be able to do over the long term.”

The pitfall of most fad diets: carbohydrate cravings or just too few calories. You get hungry and feel like youve blown the diet, but the diet failed you.

Turning a diet into a lifestyle demands your dedication, for sure. But it also demands the diet be sustainable. The best plan flexes to allow for life, encourages holistic wellness (adding movement, not just curbing intake), and provides complete nutrition.

We started with US News & World Reports 2018 diet rankings. This annual survey involves a months-long study with a panel of respected doctors and nutritionists (several of whom we interviewed to dig deeper into their analysis.) They grade eating regimes of all ilk on a stringent set of criteria:

We pulled the top 14 of the best commercial diets (marketed to the public for profit) and the top 12 of the best diets overall. We also threw five of the most popular diet apps into the mix. Since these are largely tracking devices that dont espouse unique eating habits, they dont appear to meet US News definition of diet, but are still potentially effective weight loss tools.

Giancoli also recommends finding a diet that fits in with how you really live. She notes that if you enjoy going out to eat but try to commit to a diet that forbids you from ever going to a restaurant, youre just going to cheat. Its not sustainable Youre most likely going to have a healthier meal if youre going to cook yourself, but youre depriving yourself of that social interaction if you never go out. To put it another way: Your eating practices shouldnt isolate you or keep you from having fun.

Dont underestimate the social and environmental aspects of eating. After all, nutrition experts agree those are the factors that things like getting your family involved, keeping your house stocked with healthy food, and feeling confident that you can eat well in any situation, help you eat well for life.

We dumped diets that prohibit eating out, then made sure our hand-picked apps offer nutritional information for restaurants.

Losing weight is all about monitoring and managing intake and expenditure of calories. Different diets talk about exercise in different ways, but our experts agree that physical activity is a critical component of wellness. If a weight loss program leaves it out, thats a red flag.

Diet and exercise are a marriage that should never divorce, said Giancoli, noting that the benefits of exercise arent restricted to the sheer number of calories you burn during thirty minutes on a treadmill. (Need one of those, by the way? We have some favorites.) Instead, research shows that muscle tissue burns more calories than fat tissue, proving that muscle mass is a key factor in weight loss.

We know a healthy lifestyle requires exercise. Consider food and exercise medicine, because they are.

To hold our diet apps to equal standards, we cut Fooducate, which doesnt offer exercise tracking alongside food tracking.

Atkins Diet, Fooducate, Jenny Craig Diet, Nutritarian Diet, Medifast Diet, MIND Diet, Slim-Fast Diet, Whole30 Diet, Zone Diet

The last key to diet sustainability, according to Giancoli, is understanding that all food groups have a place. Plenty of diets demonize certain items, but putting a kibosh on carbs, fats, fruits, or sugars alone actually thwarts long-term sustainability:

Any food can fit in a healthy diet if youre eating in a healthy way, based on whole foods, plants, and lean proteins.

Additionally, a balanced diet provides a balanced supply of nutrients. Cutting carbs completely means youre also cutting the fiber and B vitamins youd get from sensible servings of whole-grain bread, oatmeal, and brown rice.

If your favorite foods fall into the list of forbidden fruit, youre even more likely to fall off the wagon. Giancoli gives the example of diets that cut out coffee: Its ridiculous. Theres a lot of research that coffee is fine. Coffees been redeemed. The Mayo Clinic goes even further, saying: Caffeine may slightly boost weight loss or prevent weight gain.

Eight programs and four apps remained. From here, we cut The Mediterranean, The Flexitarian, and The Volumetrics Diets because they are more general eating theories than centralized sources of diet information. Without an authority, its difficult to pin down their teachings or evaluate their efficacy.

We also cut The Biggest Loser diet

The Biggest Loser program has come under attack with recent revelations that its amazing, as-seen-on-TV results are both pharmaceutically assisted and likely to reverse. Living proof that the medical communitys understanding of weight loss is still evolving: The diet still stands in third place on US News & World Reports list for Best Fast Weight Loss.But the whole idea of fast weight loss may be the root of the problem. According to a Time expose on the subject: When people are asked to envision their perfect size, many cite a dream weight loss up to three times as great as what a doctor might recommend. An improbable and disheartening goal, and one that obscures the truth that losing small amounts of weight even ten pounds still has great health benefits.

With plans in hand, we registered, downloaded, ordered books and pre-packaged foods, and prepared to put these diets into practice.

To interact with these programs in a consistent and representative way, we created a profile of a 40-year-old woman with Americas average measurements. At 54 and 168 pounds, shes in the overweight, but not obese, zone, and wants to drop down to 140 to hit a healthy BMI.

While we enlisted a dieting avatar, we had a real-life tester log her actual food intake and exercise, try out branded foods, and monitor fluctuations in motivation, weight, and perceived wellness.

Our first discovery was the similarities between programs. Virtually all diets recommend that you:

WW: Weight Watchers Reimagined, The Mayo Clinic Diet, and especially Noom provide a lot of behavior-based support to integrate these good habits. These include learning portions, logging food, and both giving and receiving external support. Nutrisystem doesnt ask for any behavior changes save for subsisting almost entirely off their pre-packaged, pre-portioned meals.

The remaining three all basic food-tracking apps, are even more hands-off. MyFitnessPal, SparkPeople, and Lose it! dont offer specific advice.

Still, whether food choices are prescribed or implied, the thrust of any diet is to eat smaller portions of less dense foods. Broth soups over cream soups. Grapes over raisins. Chicken breast over steak. The lingo varies; this essential teaching remains.

Our testers grocery cart on a WW: Weight Watchers Reimagined day included lean meats, vegetables, and packaged dark chocolate mint ice cream bars.

The best diet programs help you engage with the reasons you want to lose weight, and these are typically deeper than wanting to wear a certain size or go for a hike without turning cadmium red.

That a great diet is a lifestyle, not a short sprint toward a short-term goal, recalls the etymology of the word: Diet, from the Greek diaita, means “way of life.” Diets are successful when they help you break unhealthy patterns and become your new way of life.

While a diets recommendations are important, the lingo, the environment, and the packaging of a program can be even more impactful than the lesson.

We all know how to lose weight; its a matter of being consistently inspired to do it.

All seven of the systems we tested put their essential tools at your fingertips with dedicated apps, but the depth and quality range widely. With inspiration and long-term success in mind, we found the most important elements of useful apps are food logging, goal-setting, education, and community support.

Food logging may seem the most pedestrian, but keeping abreast of your daily calories (and taking the time to record every morsel you consume) brings a level of self-awareness to what can be a mindless or habit-driven act.

We loved to see clearly separate logs for every meal, autocomplete search bars, and barcode scanners. Overall speedy functionality went a long way to making a weight loss app something that we willingly used, rather than avoided (SparkPeople and Lose it! frequently stall.)

If your wellness routine remains the same day after day, chances are youll get bored and stop seeing results.

Research shows that the biggest detractor to weight loss is attrition. We appreciated apps that automatically set daily goals (WW: Weight Watchers Reimagined and Noom) or encouraged us to set them (MyFitnessPal). Racing to reach your target daily steps or earn points keeps you striving.

With multi-faceted support and exceptional usability, we were blown away by Noom and WW: Weight Watchers Reimagined. Their apps crack the code of food tracking, education, and community support. Our tester opened up both to connect, read tips, and find foods nutritional value even on off days.

While SparkPeople, Lose it!, and MyFitnessPal share some striking commonalities (to the extent that we were wondering if they were all operating off the same generic platform), MyFitnessPal provides better, more intuitive tools.

WW: Weight Watchers Reimagined

This program’s time-tested weight loss philosophy doesnt just translate to everyday life its rooted in everyday life.

At the heart of its flexible system: SmartPoints. SmartPoints derive primarily from number of calories; sugar and saturated fat drive the number up, protein brings it down. Getting a feel for the number of points that different foods typically cost in order to stay on your daily budget is a great way to cultivate healthy decision-making: A fried chicken wing is 7 points, while 3 oz. of chicken breast without the skin is 2 points. A sugar-laden Coca-Cola is 9 points, but so is a dinner-sized serving of Moroccan chicken rice and potatoes. Some foods are zero points: fruits and vegetables, skinless chicken and turkey breast, seafood, eggs, nonfat yogurt. Being encouraged to eat certain items in this way helps to restructure your mindset around food.

You start to link up the cost of points with the cost of certain foods on your body, without any item every becoming taboo or strictly off-limits. Our tester found the point system both easy-to-use and eye-opening. I cant believe how many healthy or at least innocuous foods are actually bad for you, she remarked, noting how diet staples like granola bars took a big bite out of her daily allotment of points.

Food that is not nutritious has more points than food that is. (WW: Weight Watchers Reimagined) has a system in place that really encourages you to eat more nutritious choices.

The app supports this process with a clear dashboard and user-friendly food and fitness tracking. Theres a points system for exercise, too: Log everything from walking the dog to 90 minutes of cycling to earn points and hit your daily goal.

OnlinePlus provides tracking as well as community through WW Mobiles clean and sophisticated Connect news feed, and it costs you just under $36 a month. If you like the idea of getting together IRL, Meetings+OnlinePlus costs about $77 a month. Our tester found the meetings genuinely nice, if a little cheesy. And if you need extra help, theres a Personal Coaching option for about $107 a month. At every level of membership, you have access to a live coach via Expert Chat.

Best App-Based Weight Loss Program

Noom

Nooms spendy but engaging app is predicated on behavioral psychology and our love of pushing buttons.

Noom revamps weight loss with an app thats hands-down more interactive, motivating, and fun than any other we tried. It makes a game of learning about nutrition and staying on-target, and is designed to keep up your enthusiasm about the journey, knowing full well that enthusiasm fluctuates.

Identifying and resolving typical weight loss hurdles like flagging enthusiasm is something Noom excels at. The initial questions that set up your profile, match you with a coach, and place you with a group, all intend to diagnose your learning style and what flavor of support you need. What kicks you into high gear, tough love or words of affirmation? How do you like to show support? How do you feel about goal setting?

Staying motivated, according to Noom, boils down to keeping your eyes on the prize. Thats why, in addition to setting up emergency plans in case you dont open the app in a couple days (theyll send you a text or even contact your SO), they also ask you to verbalize Your Big Picture (YBP).

Goal + Vision + Why = Your Big Picture

YBP breaks into three parts: The first is your Goal, or what you consider to be finish line of your weight loss journey. That could be hitting a certain weight, dropping a dress size, or completing a 5k without walk breaks. Your Vision is self-explanatory its what weight loss success looks like to you, and all the good things that come along with it. The Why is where you derive motivation. And it isnt just the first reason you think of.

You may say you want to lose weight to feel good about yourself. Why? Noom asks again. Its like peeling back the layers of an onion, Noom explains, And yes, tears might be involved too! By the time our tester answered the third Why? she had indeed gone deep even in the guise of a 40-year-old mom. The ultimate Why she came up with: To enjoy life and bring joy to others.

Noom helps you find and hold onto your Why while learning about other, smaller concepts that contribute to success. Self-awareness is big with Noom. The app offers short daily lessons that help you see and confront your own typical actions through introducing things like behavioral chains and triggers. If you can get past all the incessantly cheeky language (#noomerslovehashtags), its truly impressive how Noom deploys behavioral psychology to influence how you approach wellness.

The customized support and abundant resources come at a price. This varies based on the intensity of your weight loss goals; we paid $60 per month. (We made an account before purchasing and received a 50% off offer by email to incentivize our membership. Tease them in the same way and see if you get the same deal.) If you want to get a look at all these perks before you purchase, you can try Noom free for 14 days.

The Mayo Clinic Diet

If you arent interested in acquiring yet another reason to be superglued to your phone, the Mayo Clinic Diet exist in its purest form between the covers of a book.

Where commercial weight loss programs go hands-on, the Mayo Clinic Diet goes streamlined. The vibrant, best-selling hardback (that looks a lot like a fun middle school health textbook) is the first resource for diet information, you can also employ the sleekly designed but minimalist app, plus a full website of tips, recipes, and workouts. Those patient enough to cycle through all of Mayos resources will find lots of solid health information.

The plan is simple: Commit to two weeks of restricted dieting, then transfer to a sustainable regime. Phase one: Cut out restaurant food, added sugar, eating while watching TV, snacking on anything other than fruits and veggies, and limit meat and dairy. Youre also asked to add four healthy habits, simple tweaks like having a good breakfast every morning.

This intro phase Lose It! is designed to shock your body into weight loss. Mayo Clinic claims youll lose 6 to 10 pounds.

There is a certain motivating power in initial success. We get a little bit of momentum built up. The critical issue becomes: How do you transition from that to something thats sustainable?

While the American College of Sports Medicine warns that women who eat less than 1,300 calories a day and men who eat less than 1,800 risk slowing down their metabolism over time. But a rev-up stage that only lasts two weeks is approved by doctors and isnt as difficult as it seems. Our tester found the Mayo Clinic day pretty satisfying, and still had enough energy to hit the gym.

But after two weeks, youll need to transfer into a more moderate phase of calorie reduction. The Mayo Clinic Diet calls this the Live It! Stage. These are the healthy eating habits that have no timeline and should last the rest of your life.

If you can keep up motivation and accountability without the assistance of an app or a like-minded community, the book should give you all necessary tools. While we werent floored by Mayos online offerings, the app does have one cool feature (if you can get it to work): Enable your camera to eyeball the correct size of any food item in comparison to a virtual baseball, hockey puck, set of dice.

Premium access to the app costs roughly $2 a week when you buy an entire year or $4 if you pay weekly. We didnt feel the upgrade was worth even a couple bucks, but it does include a weight tracker, tons of recipes, and a meal planner.

Best No-Frills Tracking App

MyFitnessPal

If you only want to pay for the basics, MyFitnessPals low-cost platform provides solid tools, but little personalization or community feeling.

If you want a cheap or free weight loss approach, its going to be largely self-guided. There are many apps out there that can provide the brass tacks, with similar tools and nearly identical user interfaces, but most are pale shadows of the more expensive, more holistic programs. The best we found: MyFitnessPal.

MyFitnessPal is free for basic use, which includes food and fitness tracking, browsing for new ideas in both, and getting insight into how your meal choices ladder up to whole-body health. Upgrade to Premium for $10 per month to lose the ads, access detailed breakdowns of daily nutrients, set daily goals, etc.

With an intuitive layout and a fast search, MyFitnessPal helps you to accomplish the essential tasks of weight loss with less effort.

The upgrade is a touch steeper than it is for other tracking app upgrades most run $45 per month. But we found that those inexpensive alternatives were chaotically organized and slow to respond, elements that had us avoiding opening them at all. SparkPeople and Lose It! both came with lots of lag time and finicky search bars that made us hesitant to launch the apps, let alone log in three or more times a day.

Since consistent food logging is the heart and soul of most weight loss apps, and these simple ones in particular, you have to be willing to log on time after time. With MyFitnessPals strong performance, we were. With the two other options, not so much.

If you dislike cooking, abhor making food choices, or simply want low-calorie options shipped to your door, Nutrisystem might slot into your life. But it can get expensive, and food selection and flavor are hit-or-miss. Mostly miss. Its enough substance to call it a meal, but the texture of every ingredient was lacking, our tester reported without enthusiasm.

Nutrisystem’s tiny lunch portions are reminiscent of instant noodles.

Losing weight on autopilot is appealing. But in the age of meal-delivery services (Blue Apron happens to be Whole 30-approved) is there really a market need for gimmicky Nutrisystem? Our taste buds tell us no. You could easily recreate its no-prep diet by stocking up on breakfast bars, Lean Cuisine lunches, and signing up with the likes of HelloFresh for fast, healthy dinners. (Rough calculations tell us this approach would be equal or less than the monthly price of Nutrisystem.)

Its breakfast options are tastier, but no different than what you’d find at grocery store.

The efficacy of Nutrisystem boils down to portion control. A tiny tray of frozen tuna casserole doesnt provide a lot of nutrients or satisfaction, but if thats all you have for dinner, youre keeping calorie count low. We entered in a couple Nutrisystem meals and found their point count to be mid-high, between 7 and 9. Ultimately, tiny amounts of not-wholesome foods doesnt teach you to eat well.

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The 4 Best Weight Loss Programs of 2019 | Reviews.com

Weight Loss and Diet Pills: Options to Know – Drugs.com

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

What Are Weight Loss Drugs?

Prescription weight loss pills, also called anti-obesity drugs or diet pills, are sometimes prescribed to a patient as an additional tool in the treatment for weight loss. Tools added to medication treatment usually include a plan for lower fat and calorie foods, as well as a regular exercise program.

Most weight loss drugs that suppress the appetite are known as anorexiants. Some weight loss drugs contain a stimulant medication and are classified as controlled substances by the Drug Enforcement Agency (DEA). In 2012, the FDA approved the first two new weight loss drugs in over a decade — Belviq and Qsymia. Since that time, several more new weight loss medications have been approved, including Contrave, Saxenda, and Belviq XR.

Patients who are overweight or obese with any health condition should consult with their physician prior to beginning a weight loss or exercise program.

There are very few proven choices in over-the-counter (OTC) or nonprescription medications for effective weight loss. One agent that is available without a prescription is Alli (orlistat), a lower-dose version of the prescription drug Xenical.

Many people who are trying to lose weight may attempt to use dietary supplements or herbal medications, but most of these products have not been adequately studied for effectiveness or safety and none are approved by the U.S. Food and Drug Administration (FDA) for weight loss. Check with a healthcare provider for advice before using herbal or dietary supplements for weight loss.

Prescription weight loss drugs may be an option for patients who have serious health risks, such as high blood pressure, type 2 diabetes, or high cholesterol and cannot control their weight with diet and exercise alone. Weight loss drugs should not be used as a substitute for healthful eating and a regular exercise program.

Over one year, patients using weight loss drugs may lose roughly 5% to 10% of their initial weight when used as part of a diet and exercise plan. However, for most weight loss drugs, if you have not lost at least5% of your initial body weight after 12 weeks,it is unlikely that you will achieve and sustain clinically meaningful weight loss with continued treatment.

Adipex-P

Weight loss drugs don’t always work for everyone. It is usually recommended that one to two pounds of weight can be safely lost per week.

For a patient weighing 200 pounds, this would translate into losing about 10 to 20 pounds over one year, which would fall within the safe guidelines for weight loss. While this amount of weight loss seems small, it may be enough to help lower blood pressure or have a positive effect on blood sugar.

Learn More:5 Diet Drugs: Which Ones Work?

Generally, most overweight people should initially try to lose weight using diet and exercise. Prescription diet pills are used in more severe circumstances, when weight loss has not been successful and the patient has important health risks associated with being overweight or obese. However, diet and exercise should always be used in conjunction with prescription weight loss drugs.

Most prescription weight loss drugs note in the package labeling that a person should meet certain requirements, such as a specified body mass index (BMI) and/or have a serious medical risk before using the drug.

Weight loss drugs are usually indicated for obese patients with an initial body mass index (BMI) greater than 30 kg/m2 or overweight patients with a BMI greater than 27 kg/m2 in the presence of other risk factors (eg, high blood pressure, type 2 diabetes, high cholesterol).

Examples of serious medical risks include:

To help assess your health risk based on weight, calculate your body mass index (BMI) here.

A certain amount of additional weight gain, and no weight loss, is currently recommended for all pregnant women, including those women already overweight or obese.

Weight loss drugs should not be used during pregnancy. All weight loss drugs fall under pregnancy category X and are contraindicated (meaning do not use) in pregnancy. Weight loss offers no potential benefit and may result in fetal harm during pregnancy. Talk to your doctor about how much weight you should gain during pregnancy, and how quickly.

Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.

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Weight Loss and Diet Pills: Options to Know – Drugs.com

Essential Guide to Losing Weight – MyFitnessPal

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

Weight loss is one of the most popular topics at MyFitnessPal and were here to help. For starters, youve got to believe in yourself and realize losing weight requires small changes you can stick to so they build up over time, eventually leading to a healthier lifestyle and a trimmer you.

Calories in minus calories out: Thats the simple, age-old equation for creating a calorie deficit to lose weight. Burn more calories than you consume and youll lose weight, right? If only it were that easy!

The key to creating a calorie deficit is to burn a little more (or eat a little less) than your body requires for weight maintenance. The calories burned through exercise + non-exercise activity + basal metabolic rate need to be more than the calories consumed through food to produce weight loss. In general, youll need to create a deficit of 250500 calories per day to lose 1/2 to 1 pound per week.

Since your basal metabolic rate (the calories you burn at rest) accounts for 6070% of the calories burned throughout the day, its important to calculate that as a starting point if youre wanting to create a deficit. How much your body burns at rest depends on many variables such as genetics, age, hormones and muscle mass. See our Essential Guide to Your Metabolism for starters.

OK, so now you know about creating a calorie deficit; lets talk about how to achieve it. There are two ways to lose weight: changing what you eat and changing how you move. Most people find a combination of the two leads to the most effective weight loss.

1. CHANGE WHAT YOU EAT AND DRINK

Reducing how much you eat and turning to more healthful foods are the prime directives for anyone looking to lose weight. To get started, check out our Essential Guide to Healthy Eating. That said, if you dont just want to eat healthy, but want to lose weight, youll want to consider these five tips as well:

2. BURN THOSE CALORIES (EXERCISE)

Reducing how many calories you eat is the best way to create a calorie deficit, but working it from the other way burning more calories works, too. Plus, regular exercise can boost metabolism, making creating a calorie deficit easier.

To start, try one (or more) of these 10 workouts for weight loss. If you try one and dont love it, move on to the next until you find something that works best for you and your motivation. One thing that works for lots of people: Do it with a friend.

You may be surprised, but the simple act of walking can be enough to lose weight and get in shape. Walking can help you build fitness and lose weight by helping you create a calorie deficit. Even if youre a regular exerciser, upping your daily step count through walking increases non-exercise activity thermogenesis (NEAT), which has been a big area of research because it may be an answer to how body weight is maintained, gained or lost.

Its easy enough to say eat less, move more, but often more difficult to do. We have a few ideas on how to make it easier:

1. REMOVE TEMPTATION

If youre trying to set yourself up for success, keeping donuts and chips around isnt doing you any favors. Give your pantry and fridge a little makeover to stay on track with your goals. See how to spring clean your pantry and then get back on track with these 5 Ways to Make Your Kitchen an Oasis of Healthy Eating.

2. STOP EATING AFTER DINNER

Late-night noshes are usually high-calorie, large portions or snacky foods (Read: cookies, ice cream, chips and candy) eaten mindlessly out of enjoyment to unwind from the stress of the day. Its a recipe for weight gain and disaster. Learn what midnight snacking is doing to you.

3. LEARN HOW TO ORDER AT RESTAURANTS

Eating out can rack up the calories, so knowing how to make healthy menu swaps is key. Whether youre dining at your favorite taqueria, steakhouse, Italian trattoria or ordering Chinese takeout, this guide gets you on the right track toward making the healthiest selection. Be smarter at restaurants but still enjoy yourself.

4. MASTER CALORIE SWAPS

Whether its swapping hummus for mayo or zucchini noodles in lieu of traditional spaghetti, the calories you save really add up when youre trying to create a calorie deficit. Here are 10 simple tricks thatll help: Arm yourself with hacks to save calories.

5. CONSIDER NON-SCALE VICTORIES

Your weight is determined by a variety of factors, including hydration, climate, when you last ate, bathroom habits and exercise. In other words, weight fluctuation is common, and theres much more to good health than a number on a scale. Heres why you should stop weighing yourself every day and how to figure out a scale schedule that works for you.

6. GET ADEQUATE SLEEP

Sleep is undervalued. Getting enough quality sleep is holistically tied to your health and weight-loss goals. Sleep offers our bodies a chance at restoration and rejuvenation. When were sleep-deprived, we tend to eat more, exercise less and make poor food choices. Here are the hows and whys behind our need for sleep, along with five tips on how to get a better-quality dose of those cherished zzzs.

Get right back on track as soon as you can. We get it, we all fall off the wagon sometimes. Its OK whats more important is understanding why you blew it and getting back on track. Try, fail and adjust its a journey.

READ MORE ESSENTIAL GUIDES

> Portion Sizes> Macros> Getting Moving

Originally posted here:
Essential Guide to Losing Weight – MyFitnessPal

How to lose weight with type 1 diabetes? | Yahoo Answers

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

Ten pounds lost in one is dangerous to the health. And self-defeating. Because the body is short of food SO badly, it thinks there is a famine going on. So it takes action to prevent death. It hangs onto fat and consumes muscle instead (saving the fat for fuel later on). Worse yet, it slows down the metabolism, so that MORE of what you eat is turned into fat. Yes, you lose the weight, but when you stop starving yourself to death, your metabolism is SO slow that not only do you gain back those 10 pounds very quickly . .you will gain ANOTHER 10-20 pounds and end up fatter than when you started.

One pound a week is a speed at which you are likely to NOT gain back your weight. It SHOULD take 10 weeks to lose 10 pounds.

Okay .. we lose weight when we eat fewer calories than it takes to keep our body going. You are eatng too much, BUT you don`t want to cut back too drastically either (see the 1st paragraph).

Here is a website that will calculate how many calories it takes to maintain your current weight. http://www.freedieting.com/tools/calorie_calculator.htm

Eat 600 calories LESS per day for 6 days of the week, and on the 7th day, eat TO your daily maintenance amount of calories .. this fools the body so it doesn`t think there is a famine going on and shut down your metabolism to save fat. Do NOT undereat. Eat every 2 hours. 1/4 of your daily calories for breakfast, 1/4 for lunch, 1/4 for supper, and divide the remaining quarter between mid-morning snack and mid-afternoon snack. Everytime you lose 10 pounds, go back and recalculate your maintenance calories.

Yes, you MUST count your calories. You must plan ahead of time every bite of what you will eat, and buy foods accordingly. And eat ONLY what you have planned for.

Also, because you are a diabetic, discuss your diet and exercise plan with your family doctor before starting.

Remember .. the faster you lose weight, the more likely you will end up weighing even MORE than before you started. Don`t be in a hurry to lose weight, because the slower it comes off the more likely it will stay off.

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How to lose weight with type 1 diabetes? | Yahoo Answers

6 Weight Loss Tips for Hypothyroidism | Everyday Health

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

Underactive thyroid can make losing weight even more challenging, but proper treatment, along with diet and lifestyle strategies can help.

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Healthy foods, controlled portion sizes, and regular exercise these are key components to losing weight. Butif you havehypothyroidism, your underactive thyroid gland may also play a role.

If hypothyroidism is inadequately treated it can be harder to lose weight, since the thyroid is a large regulator of metabolic function. (Weight gain is often the first noticeable symptom of low thyroid.) The most important thing you can do for weight loss and for your overall health is to get proper treatment for your hypothyroidism. However, making a few dietary changes may help boost weight loss success. Losing weight is never easy, but people who have well-controlledhypothyroidism shouldnt struggle to lose weight more than anyone else, says Leonor Corsino, MD, an endocrinologist at the Duke Center for Metabolic and Weight Loss Surgery in Durham, North Carolina.

Use these six strategies to jump-start weight loss with hypothyroidism.

Kelly Austin, ND, a naturopathic doctor specializing in hormone disorders and the director of the Prime Wellness Clinic in San Diego, recommends a moderate- to low-carbohydrate diet that focuses on complex carbohydrates (think starchy vegetables and legumes) and avoids simple sugars (pass on the candy and soda). According to the LinusPauling Institute at Oregon State University, foods with a high aglycemic load (like refined grain products and sugary drinks) may increase inflammation in the body. But Dr. Austin stresses the importance of eating enough calories because “low calories can cause a stress response and result in decreased T3 [the active thyroid hormone triiodothyronine] production, she says.

Anti-inflammatory foods can help ease joint aches and pains as well asdepression, all of which can result from hypothyroidism, Austin says. And anti-inflammatory foods can help soothe the immune system, which is often in overdrive in people with hypothyroidism, saysTina Beaudoin, ND, the president of the New Hampshire Association of Naturopathic Doctors and medical director of HealthStrong Integrative Medicine in Manchester, New Hampshire. An anti-inflammatory diet can help calm the immune system and excessive inflammation, and support adequate intake of the essential nutrients needed for healthy thyroid function, including magnesium, B vitamins, zinc, selenium, iron, and vitamin C, Dr. Beaudoin says. Leafy green vegetables, tomatoes, fatty fish, nuts, fruit, and olive oil are all good foods to battle inflammation. And this diet decreases the burden on the liver to metabolize highly processed foods, she notes. Healthy liver function is essential because the liver is responsible for converting 60 percent of T4 [the thyroid hormone thyroxine] to T3, Beaudoinexplains.

RELATED: Eat Right to Support Thyroid Function

Hypothyroidism slows digestive function, notes Beaudoin. Eating smaller, more frequent meals with balanced macronutrients quality proteins, complex carbs, and healthy fats supports balanced blood sugar and helps avoid the highs and lows of oversized, highly processed meals,” she says.

Your daily caloric intake can quickly skyrocket unless you log everything you eat and drink, Dr. Corsino says. It can also help ensure that youre eating a balanced diet. Keeping a food journal is important for someone with hypothyroidism to track their macronutrient intake, Austin says. A diet high in healthy fats, moderate proteins, and moderate to low carbohydrates is best for thyroid function.

Exercise is an important complement to a healthy diet in order to help burn calories, Corsino says. But consider the individual case, Austin says. If a person is terribly fatigued, exercise can further suppress hypothyroidism,” Austinsays. “If a person has properly managed their hypothyroid andhas the energy, exercise is encouraged.

RELATED: 8 Ways to Stay Energized With Hypothyroidism

Thyroid hormone should be taken on an empty stomach first thing in the morning with plenty of water, Corsino says. Dont take it with any other medications and wait at least 30 to 60 minutes before eating breakfast. If your thyroid level still isn’t where it should be when you take your medication properly, it could be affecting your ability to lose weight.Talk with your doctorabout treatment adjustments that might be right for you.

Additional reporting by Jennifer Geddes.

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6 Weight Loss Tips for Hypothyroidism | Everyday Health

50 Genius Weight-Loss Motivation Tricks | Best Life

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

Wed all love to lose that extra five, 10, or 15 pounds. And while we invariably begin attacking our new weight-loss goals with gusto (hello, new year, new you!), the bigger problem is sticking to said healthy goals and finding the weight loss motivation to get through the tough days.

Too often we find ourselves sliding back into our bad habits and seeing our goals fall by the wayside.To ensure that that never happens to you, follow these genius, iron-clad, time-tested, and science-backed strategies to takethe weightoff and keep it off. And for more weight loss tips, consider the 20 Science-Backed to Motivate Yourself to Lose Weight.

Even if you arent hungry when you wake up, put down a breakfast focused on lean proteintwo or three eggs, piece of toast, and half an avocadoand not one centered on processed, sugary grains drowned in milk. Morning fuel has been shown to tamp down binges later in the day and boost metabolism, which means you wont need as much weight loss motivation throughout the day. And for more tips on shedding pounds, take a look at the 20 Weight-Loss Techniques Successful Dieters Share.

Fact: Eating a proper meal in your dining room with a proper place settingand proper companywill amp up your feelings of responsibility and bring more meaning to the food. Schlepping a bowl of goop to the couch and plopping down in front of the TV? That will psychologically make your food seem inconsequential and meaningless, increasing your chance of abusing it. And for more on relaxing and avoiding temptation, check out these 10 Best Non-Exercise Stress Busters.

To limit any craving or dessert binges after eating your dinner, try loading up the toothbrush and giving your pearly whites a scrub. The minty flavor and clean teeth will shut down your appetite and prevent you from wanting to indulge anymore.

You know by now that cutting processed foods is a great first step to eating healthier, but a simple trick to avoid being pulled in by their carb-heavy call is to stick to shopping the perimeter of your grocery store.

Thats where the good, whole food hangs out, not in the middle where frozen foods and processed fare lurks. And once youve got your ingredients, you can whip up these 40 Dishes Everyone Over 40 Should Master.

Getting plenty of H2O is essential for efficient organ operation, muscle energy, supple skin, and can even help withweight-lossefforts. More water means youre getting less calories from other beverages like soda and sports drinks. Plus: Downing a glass before a meal can help temper your appetite and make you eat less.

If you are scared of the kitchen but want to start creating healthier meals, invest in a slow cooker or one of the new hybrids that combines a slow cooker, pressure cooker, steamer, and even a saut function, to make whipping up something delicious easy and quick. The simplicity of great food at home is a great weight loss motivation and will help keep you away from fat-laden choices from fast food joints or regular restaurants. Just remember to avoid the 40 Unhealthiest Foods If Youre Over 40.

If theres one weight loss motivation trick successful doers always do, its weighing themselves. Along with tracking your fitness goals and counting calories, keeping close tabs on yourweighthas been shown to assist in losing and, especially once its gone, keeping off the pounds.

Splurge on one of the new connected smart scales that will report your progress to your smartphone complete with heart rate, bone density, and muscle mass measurements. Or just get a cheap-o from the department store. Just get on it everyday to keep yourself honest. And for more help, know Exactly When You Should Weigh Yourself Every Day.

Fruit juice has long been thought off as a healthy drink, but its filled with lots of sugar (about 2535 grams per serving), and it doesnt include any of fibersweight-lossbenefits that you get from consuming whole fruit. Stick to eating actual fruit, and if you must have some juice, cut it down with seltzer. Remember: Knocking out fruit juice is one of the 25 Flat-Belly Secrets That Dont Work.

Before heading into a weight loss motivation journey, you need to take stock of the current state of your pantry. Toss any of the foods that you find yourself constantly snacking on and turning to in times of stress, which usually are those with processed carbs and refined sugarssweets, chips, cookies, cakes.

Fun fact: Did you know that potato chips represent the single biggest threat to your waistline? Its true. Its one of the 20 Crazy Facts That Will Blow Your Mind.

If youve decided to dedicate more time to cooking food at home, you will naturally resist going out for meals. It will save you money in the long runsave it for a few trips to the beach with your new bodyand food typically found in restaurants is higher in calories and fat. And for more on eating right, heres Why Health Experts Want You to Avoid Lettuce in 2018.

Poor portion control is a leading cause of obesity, but an easy way to combat confusing perceptions is to use smaller dishware. Pick the little plate and the small bowl instead of reaching for the large stuff and youll start to eat less at each sitting. And for more help navigating your weight-loss journey, here are the 40 Best Ways to Keep New Habits.

Making meals at home means youll have lots of tasty leftovers that work great for lunches at work and quick dinners when youre busy. But invest in some good storage options, like glass containers with click-top lidsor even a vacuum sealerand youll get even more mileage out of your healthy meals. And if you need some more healthy-food inspiration, check out these 10 Painless Ways to Upgrade Your Diet.

Using dishes that are smaller can help with portions, but you also need to divide them up by their nutritional content to make sure you are feeding your body what it needs, in the right amount to loseweight. The lean protein portion should be about the size of both of your open palms, two fists for veggies and/or carbs, one to two thumbs for fats, and a fingertip or two for oils. For more helpful tricks, know these 15 Best 60-Second Health Hacks.

Looking for ways to substitute your favorite indulgences with healthier foods is essential to keeping yourweight-loss effort consistent. For example, you can make a pizza crust from broccoli and mashed potatoes from cauliflower, and also use Portobello mushrooms or lettuce wraps for buns. And knowing you can still have the foods you love is some of the best weight loss motivation out there! Also, know these 25 Superfoods That Prevent Winter Weight Gain.

Scientists now know that getting consistent and restorative sleep each night is one of the keys to a healthier life and lower bodyweight.Tipsto make sure youre maximizing snooze time include setting up a dark, cool bedroom; cutting off screen time to an hour before bed, no caffeine or alcohol a few hours before sleeping, and sticking to a solid sleep schedule. If you need help getting more Zs, know that Eating This One Thing Will Help You Sleep Better.

We all fall off our plans every now and then. The trick isnt to let it derail the entire plan. If your plan means hitting the gym 4 days a week and avoiding carbsand you cant help but hit up your friends pizza party on Wednesday nightdont let feelings of guilt keep you from picking up where you left off on Thursday. And if youre down on yourself, pick yourself up with these 70 Genius Tricks to Get Instantly Happy.

Were living in the golden age of fitness trackersand tech that targets your health and wellbeingso give yourself an edge by picking up something that will give you reliable data about your progress. Youll be able to set data-based milestones (a few pounds lost, for instance), and you can reward yourself for your effort as you see your progress improve.

You dont have to transform into Ah-nold to reap the benefits of free weights or machines. The truth is, you need to perform some type of resistance exercise to build muscle. The more muscle you have, the more calories you burn at rest and the better youll fee about your transforming body. And if you need some great workout inspiration, check out Bella Hadids Fat-Melting 15-Minute Workout.

No longer thought of as a vice, coffee has been shown recently to help you live longer, protect your liver, and even ward off diabetes. The caffeine is also a great way to make your workouts livelier and enjoyable by providing you with an extra jolt of energy. Just limit any additions of dairy or sugar for maximum benefits. And if youre still not sold on drinking a cup of joe, check out these 75 Amazing Benefits of Coffee.

High-intensity interval training (HIIT) is a must-add workout routine when trying to shed pounds. The protocol pairs burst of intense, all-out effort with more moderate exertion to ramp up calorie burning and torch fat. The modality has also been linked to extending life by rebuilding cells and keeping diabetes away by improving insulin sensitivity. And if youre still not convinced, check out The Single Best Workout for Turning Back the Clock.

Hunching over your desk all day, stuck in your chair, has been found to be detrimental to your health and causeweightgain. Standing up regularly throughout the day, even if you arent actually engaging in sweaty exercise, triggers your brains internal scale and tamps down appetite. Constantly sitting screws up how your brain interprets yourweight, which may lead to overeating. Bonus: Having better posture is one of the 30 Ways to Cut Stress in 30 Seconds.

Fiber is a hard-to-digest carb found in fruits and vegetables and whole grains. Studies have shown that the more fiber you get in your diet, the lower yourweight. Aim to get about 38 grams of fiber a day, because it will make you feel fuller more quickly and for longer, staving off hunger pangs.

Standing up at work, taking the stairs, going to the gym, walking the dog an extra milethese all add up to your daily calorie-burning deficit and, over time, will help you shedweight. After all, science is telling us that keeping your muscles twitching, however subtly, is The Single Best Way to Boost Your Metabolism Every Day.

If you havent heard by now, processed foods (basically anything that comes in a box or package) arent good for you in the long run. Compared to whole foodsfruits, veggies, nuts, whole grain, meat, seafoodthey are packed with refined sugar and white flour and other additives and preservatives that can contribute toweightgain. Limit consumption and dont buy them.

Sugar has now replaced fat as the No. 1 reason why Americans are unhealthy and overweight. Fat was wrongly maligned for years, leading to low-fat and reduced-fat products that had sugar added to make them taste better, but too much sugar has been found to increase risk of cardiovascular disease, cancer, obesity, and diabetes. For help, see these 7 Ways to Sneak Away from Sugar.

If you are serious aboutweightloss, you should cut out booze. Its calorie dense, affects fat burning, and can melt away any inhibitions against eating bad food or chowing down late at night. If you would like to drink, stick with two glasses of a clear liquor mixed with seltzer and a lime or lemon at each session.

Protein is key for maintaining muscle, especially as you begin to loseweight. And if you are exercising, you must get in proper protein levels to fuel the processes that lead to building muscle, so go for a protein with less fat like lean cuts of beef (flank, sirloin, tenderloin) and pork (loin chop, tenderloin), plus seafood, fish, and poultry.

Some of the best weight loss motivation is a little wriggle room. Totally cutting yourself off from comfort foods or snacks that you crave is not a good move because it increases the chance you will overdo it the next time your will breaks and you load up on chips. Make sure you have one meal a week where you can eat whatever you want as a good psychological break from yourweight-lossjourney.

This should be one of the first foods you need to pretty much totally drop from your diet. They are OK for cheat meals, but youll soon find that fried foods wont agree with your newly healthy constitution. Fried foods are saturated with oils high in calories and trans fats and are known to increase risk of developing heart disease and diabetes, and offer little nutritionally.

Yes, low-carb diets are the latestweight-loss fad, but they work. Cutting carbs is a simple and effective way to create a healthier diet that will lead toweightloss. (Though more hardcore versions, like the ketogenic diet, can become unsustainable over time for most people.)

To loseweight, the simplest tip is to take in less calories than you are burning each dayif you do that, you will loseweight(unless you have a medical problem). Firstyou need to get a rough estimate of your Total Daily Energy Expenditure, or TDEE, and your Basal Metabolic Rate (BMR), or by your activity. Enter your info into anonline calculatorand once youve got your TDEE figured out, eat about 500 calories under that to lose fat.

Do you know why professional athletes visualize themselves hoisting the championship trophy before the game? Because it works, and it can for you, too! So creat a picture in your mind of the body you want and youll be able to power through the tough times when your willpower flags.

Use your skills in the kitchen to make up a big batch of food you can portion out into lunches or dinnerson Sunday. That way youll always have something good to eat to when you get stressed or run out of time at work, limiting any returns to fast food or other unhealthy fare.

Spices like cayenne, red chili powder, turmeric, and cinnamon have been shown to help rev up your metabolism, which can lead to increased fat burning, and help curtail cravings. They can also help make your food taste better, which is essential when trying to integrate healthier fare into a previously fatty and calorie-rich diet.

These foods should move to the top of your grocery list. There arent many fat people out there that subsist on a diet of only produce. Mainly because all of the fiber makes you feel full quicker, limiting how much you can physically shove into your mouth, and because they are jam-packed with vitamins and minerals that give you energy and vitality.

Sometimes the urge to eat is a form of self-medication and becomes a compulsive exercise. If you suspect thats the case for you, its probably a good idea to talk to a mental health professional and address the issue directly.

Switch to seltzer instead.

Dont look at your goal for losingweightas an unending slog or horrible trek, and dont subscribe to any one diet. Following thesetipswill help you need to make a lifestyle change revolving around how you see food and how you use foodits there to nourish and make your life better, not become a literally burdensomeweightthat ruins your life.

Remember what the great Michael Pollan said about the secret to eating healthy: Eat food. Not too much. Mostly plants. If it comes in a box with a cartoon character emblazoned on it, steer clear. If its a whole food sitting out in the open? Buy away!

Consistent exercise and meditation will do wonders not only for your brain and your mood but also your waistline. After all, study after study has showed that stress leads to hormonal cacophony in your body and inexorably to poor eating habits.

The key to losingweightand keeping it off is finding what motivates you, and spouting daily affirmationsno matter how corny you may feel at firstare proven to work. So, remember: Youre a winner, and nothing is impossible!

There are loads of apps out there that can help you track calories, find healthy recipes, perform effective workouts, and give you good advice on how to stick with yourweight-lossgoals. Check reviews, try out a few, and then use the ones that work for you since they can offer you info, accountability, and support thats tough to find on your own.

When you get bored, youll fall off your routine. So switch it up! Dont be afraid to branch out and explore workouts or movements that you enjoy more than the standard gym slog. Maybe you prefer biking to the elliptical, or rowing to the treadmill. Or perhaps hiking local trails or playing basketball at the Y is more your speedit doesnt matter, just do it constantly and frequently.

One trap people looking to loseweightoften fall into is making goals that cant physically or realistically be met. Losing 20 pounds in a month is not only unhealthy, but its also impossible unless you are starving yourself. Hard-to-meet goals will only frustrate you and push you away from the ultimate goal of a leaner and heathier body.

Before going into aweight-lossprogram, try to identify any areas where you will probably slip upthis can help prepare you for the mistake and lessen the sense of failure in your motivation to lose weight. Just dont make excuses and blame your weaknesses as the reason why you keep failing to meet your goals.

Take a moment each day or week to sit in silence and meditate on your progress. How have you been feeling? What things triggered binges or bad food choices? You dont have to do it for hours like a Tibetan monk. Just be alone with your thoughts and focus on your progress, or lack of, and try to identify tweaks to make it easier.

Dont think of the whole point of losingweightas taking stuff out of your life (even though fat subtraction is the final goal). A healthier approach is to remind yourself that you are adding in new and healthy things that will hopefully become healthy habits, so tacklingweightgain wont be a big deal. Reframing things is one of the best ways to find the motivation to lose weight.

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50 Genius Weight-Loss Motivation Tricks | Best Life

Weight Loss Success Stories: Inspiring Before & After Pics …

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

Dr. Kevin Gendreaus motivation for losing weight was rooted in tradgey.

When my sister was diagnosed with an aggressive, rare form of cancer, I decided to change my life, Dr. Gendreau,who had reached 300 lbs. by consuming a diet full of bread, pasta and chips, told PEOPLE. For me, being obese was a choice. How could I literally eat myself to death while my poor sister was fighting for her life?

The primary care physician started on a high fat, low carb diet and tracked his progress through MyFitness Pal.

As my sisters condition worsened, I became more motivated than ever to eat healthfully because I knew my niece [Sophia, now 7] and nephew [Henry, now 3] would need me to be at my best, said Dr. Gendreau. Sadly, his sister passed away in June 2017.

On his new whole food diet, he saw astonishing results by eliminating processed carbs and sticking tofruits, vegetables, nuts, chicken, turkey, fish, eggs, non-fat Greek yogurt, olive oil, balsamic vinegar, and non caloric spices and seasoning.

After his weight hit a plateau, he turned to intermittent fasting, which helped him shed the last 50 lbs. of the 125 lbs. he lost.

Now, he eats from only 12pm to 8pm every day. Outside of that window he allows himself black tea, black coffee and water.

He even began recommending his routine to patients. Intermittent fasting has been life changing for many of my pre-diabetic and diabetic patients, Dr. Gendreau said. But he cautioned, Intermittent fasting is safe for most people, but not everyone. You should definitely talk to your own doctor before starting any diet or exercise plan.

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Weight Loss Success Stories: Inspiring Before & After Pics …

Trump’s weight is close to obese, doctor says to lose 10 to …

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

Donald Trump plays golf. REUTERS/David Moir

President Donald Trump’s doctor wants the president to slim down a bit.

Dr. Ronny Jackson, the president’s doctor, gave a rundown of the president’s physical that was conducted Friday and indicated that Trump needs to shed a few pounds.

Jackson said Trump weighs 239 pounds (108.4 kilograms) and stands 75 inches, or 6 feet, 3 inches, tall. According to the Centers for Disease Control and Prevention’s Adult BMI Calculator, this leaves Trump in the “overweight” category and just one pound shy of the “obese” designation.

Given the president’s weight, Jackson said Trump was urged to lose 10 to 15 pounds (4.5 to 6.8 kg) over the next year.

“I think the president he and I talked and he would like to lose over the next… I think a reasonable goal over the next year or so is to lose 10 to 15 pounds,” Jackson told reporters at Tuesday’s White House press briefing. “We talked about diet and exercise a lot. He’s more enthusiastic about the diet part than the exercise part, but we’re going to do both.”

Jackson acknowledged that Trump’s diet was high in carbohydrates and fatty foods. The president is well known to enjoy fast food, including McDonald’s and KFC, along with well-done steaks and ice cream.

Additionally, Trump expressed contempt with exercise previously saying that the body has a “finite battery” and exercise uses it up.

While Trump along with about 70% of Americans who fall into the “overweight” or “obese” categories per the CDC needs to work on his weight, Jackson said that the president is overall healthy for his age.

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Trump’s weight is close to obese, doctor says to lose 10 to …

How to lose weight cycling: Six essential tips – Cycling Weekly

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

Regardless of whether you are an amateur rider just starting out in the sport or a seasoned pro that is looking to increase their power to weight ratio, it is very likely that youll want to lose weight cycling and be lighter and leaner in your lycra.

Losing weight through cycling can be achieved by applying a few simple techniques both on and off the bike, like eating regularly and eating less as well as making what you eat and how you exercise really count.

>>> Benefits of cycling: reasons to get on your bike

However losing weight through cycling can require a great deal of patience, self-control and making the most of your time.

Unless you are already at your optimal racing weight, losing a few extra pounds is the fastest and arguably easiest way to increase your speed, especially if you find yourself climbing up a few hills.

Here are some of our top tips on how to lose weight cycling.

Sticking to a daily routine of three meals a day, will mean you are less likely to snack and over indulge after missing a big meal.

You can ensure you achieve this by setting out organised weekly meal plans and completing weekly shops.

This also means you steer clear of any temptations when popping into a supermarket every day to pick up an evening meal.

This will also mean you are much more time efficient, giving you extra spare time to ride your bike!

Shop right, eat right, ride right and you could lose weight fast Photo: Chris Catchpole

This may seem ridiculously obvious, but it is a matter of fact if you want to shift those pounds.

But you can help yourself with a few extra mind tricks, such as serving smaller portions by filling up smaller plates, rather than stuffing down a large plates full of food.

>>> The hidden motor in your head: How mind training can make you ride faster

Remember it takes several minutes for the brain to signal to the stomach that it is full and doesnt require any more food.

Dehydration can sometimes be misinterpreted for hunger, so if you start to feel a hunger pang during the day sip a glass of water and see if it feels the gap.

Avoiding high sugar food and drinks as much as possible is key to losing weight

Once again this may seem an obvious point when it comes to weight loss, but in spite of their evident negative nutrition factors.

These foods are also very likely to be highly calorific, and not provide any substantial satisfaction to your hunger cravings.

So instead of munching on that mid-morning chocolate bar swap it out for a piece of fruit and try cooking some healthy recipes.

Or immediately after a ride instead of a fizzy drink to satisfy your sugar craving, sip on a recovery drink to help replenish diminished protein and carbohydrate stores.

This is one of the dangers with losing weight, as it is important to ensure you are burning fat rather than just losing muscle. Ensuring damaged muscle fibres are assisted nutritionally will help you achieve this.

Alcohol is one of the main factors that can contribute to unnecessary weight gain. It is usually a three-pronged attack, with highly calorific alcoholic drinks piling on empty calories.

The alcohol content can also alters your senses on the situation and how much you have actually drunk, which can lead to greater consumption of alcohol itself.

Which can also lead to binge eating which piles on additional calories as well.

All three scenarios are a recipe for easy weight gain.

Over doing it on the booze can be a detrimental factor to you efforts in trying to lose weight

It may be one of the most appealing things about riding a bike, but when it comes to weight loss it is vital not to over indulge on unnecessary carb consumption unless you really need it.

Any ride less than an hour shouldnt require you to drink or eat anything other than a bottle of water.

After that youll only need around 60-90g of carbohydrates an hour to avoid bonking whilst not over consuming. An easy way to avoid this temptation is to only take the necessary food and drinks out on a ride with you.

You can make your commuting by bike boost your efforts to lose weight

Commuting is often an unavoidable part of day-to-day life, however this everyday routine is the perfect opportunity to boost your weekly mileage.

Whenever you get the chance to hit the road you should make the most of it, because every mile counts. In the summer months heading home a longer way or on a hillier route is a great way to rack up even more miles.

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How to lose weight cycling: Six essential tips – Cycling Weekly