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This type of body fat boosts metabolism and helps lose weight faster! – Times of India

Jan, 28th 2020 7:45 am, Article Recommended by Dr. J. Smith

The key to speeding up weight loss using brown fat is to expose the body to cold temperatures, which can activate brown fat cells, according to a study conducted by National Institutes of Health researchers and published in the journal Diabetes.

Cold temperatures work to charge your brown fat, which stabilizes your metabolism, increase MSP (Metabolic SetPoint) and help lose weight. Metabolic SetPoint is a level when the brain starts to slow down your metabolic activity, which can hamper fat loss. Brown fat, unlike white fat, has extremely low energy expenditure unless it is stimulated by external factors.

When brown fat is supercharged, it improves MSP and makes your body a fat-burning furnace and make you capable of burning additional calories along the way. Cold temperatures also expose the brain to be stimulated, dole out dopamine and function better and boost activity at the cellular level.

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This type of body fat boosts metabolism and helps lose weight faster! - Times of India

The best way to lose weight boils down to these three things – msnNOW

Jan, 28th 2020 7:45 am, Article Recommended by Dr. J. Smith

Getty Images Image: Woman cooking in the kitchen

Call it what you will: An eating plan, a lifestyle, a diet, a philosophy, but few things garner such heated debate as how to lose weight. The truth is, whether you're on a low-carb keto program, devoted to the Paleo lifestyle, all in on the Whole 30, or remain committed to low-fat eating, these plans have more in common than you think. What's more, follow any one of them religiously, and you'll likely notice results.

In one recent study, Stanford University researchers put more than 600 overweight adults on either a healthy low-fat or low-carb diet. It turns out, participants had similar levels of weight loss success on each plan. Researchers looked for clues (such as insulin levels and gene patterns) to see if there are any factors that might make someone more successful on either diet, but after combing through the data, they were not able to make any connections.

What they did note is that eaters on both plans followed some really simple advice. This advice is the common thread among all healthful weight loss and dietary approaches. So if you're looking for the best way to lose weight, focus on these three commandments of healthy eating.

Considering that 1 in 10 Americans fail to meet their produce requirements, it's pretty safe to say you need to eat more vegetables. And no matter what food philosophy you subscribe to, vegetables are a big part of the program. Vegetables have a lot going for them: They fill you up for very few calories, and they flood your body with the nutrients it needs to fight diseases, like heart disease, type 2 diabetes, and some cancers.

If you follow food trends, you might think you have to fall in love with cauliflower and kale to reap all the rewards that vegetables offer, but that isn't the case. Be it broccoli, carrots, red peppers, cabbage, spinach, asparagus, brussels sprouts or any other vegetable, the idea is to eat a variety of them and find plenty of ways to enjoy their goodness. So if you just can't stomach steamed Brussels sprouts, try them roasted, or give sauted brussels sprouts a try. If raw zucchini isn't your thing, see if you like it spiralized into noodles or grilled on a grill pan.

Using a layered approach is another great way to build a good veggie habit. For example, start with a food you already enjoy say, pasta and layer some vegetables into your bowl. This can help you explore a new food with one you already love eating, and from there, you can try new ways to savor it. Take spinach, for instance. After trying it with pasta, you may want to fold it into an omelet or another favorite food, or explore it on its own with different cooking techniques (sauted or steamed) or different flavor additions (garlic or golden raisins). The possibilities are limitless!

I've converted countless veggie haters into veggie eaters, and upping your vegetable game can have tremendous payoffs in how you look and feel.

You can blame biology for your sweet tooth. We're hardwired to have a preference for sweets, and this drive is universal and begins early on, according to research on the subject. Sugar makes food taste good, so food companies add it to everything from breads to soups to salad dressings to cereals, yogurts, and more. This adds up to way too much sugar!

On average, Americans consume more than 19 teaspoons of sugar per day far in excess of the American Heart Association's 6 teaspoon limit for women and 9 teaspoon limit for men. This is not doing your waistline any favors, which is why every weight-loss plan advocates eating less sugar.

There has been some confusion that a low-fat diet means you can feast on low-fat cookies and other treats, but this, again, is the food manufacturers' influence. The true intent of low-fat dining is to eat more healthful foods that are naturally low in fat: fruits, vegetables, beans, lean proteins, and whole grains.

There is plenty of research to support a low-fat lifestyle, just as there is strong evidence that you can lose weight by cutting carbs. Different approaches work for different people, but if you want to slim down, cutting back on added sugars is consistent advice across all programs.

One more note on added sugars: Whether you call it agave, cane juice, maple syrup, brown rice syrup, fruit juice concentrate, date sugar, or any of the 61 names for added sugar, they all spell trouble for your health and your waistline.

I'm in favor of any program that promotes whole foods over hyper-processed fare, and this is one thing the popular diet plans can agree on. Overly processed foods have been linked to weight gain, perhaps because many unhealthy packaged foods (think: potato chips, ice cream, frozen pizza, cookies, and the like) lack the fiber found in many whole foods, including vegetables. Fiber helps fill us up, and research suggests that by simply adding more fiber to your menu, you can lose weight nearly as well as a more complicated approach. Consistently choosing whole foods is one way to do this.

Newer research suggests it's easier to overeat processed foods. Think of how long it takes to eat a fast-food sandwich compared to a plate of fish, salad, broccoli and brown rice. When researchers conducted a similar experiment, matching meals for calories, carbs, protein, fat and sugar, and allowing people to eat as much (or as little) as they liked, they found that people ate about 500 calories more per day when eating heavily processed foods and they gained an average of two pounds during the short study period. They ate more, ate faster, and experienced some changes in their appetite-regulating hormones that can make it harder to feel full. But those same folks lost about two pounds when given the whole foods diet, suggesting that prioritizing whole foods can help you regulate your appetite and weight.

Whole foods include fruits, vegetables, beans, nuts, seeds, whole grains, eggs, seafood, chicken and so on. Food philosophies may differ around which of these foods to emphasize, but that's okay, since the evidence shows that there isn't a single best way to lose weight. The goal is to select an approach that feels sustainable to you. If you'd like to live without pasta, perhaps a low-carb method centered around vegetables and quality proteins, like seafood, chicken and lean beef would be a good fit. Vegans and vegetarians can lose weight by choosing fruits, vegetables, whole grains and plant proteins. Nut lovers may do well shedding pounds with a Mediterranean-style menu. Whatever diet appeals to your appetite and way of life, focusing on whole foods is something that all plans promote.

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The best way to lose weight boils down to these three things - msnNOW

Lose weight and gain confidence through kickboxing – KING5.com

Jan, 28th 2020 7:45 am, Article Recommended by Dr. J. Smith

BELLEVUE, Wash. It's a workout where getting your kicks is easy to do.

"This is just a way to clear your mind for one hour and to be able to release that stress and let your aggression out," said Sheila Kim, owner of JabX Kickboxing in Bellevue.

Kim discovered the sport years ago when she was searching for a new way to workout.

"It was such a great workout. I was getting results really fast. And not only that I was having fun with the workout," said Kim.

Don't let the name fool you. Kickboxing works much more than just your legs.

"When people ask, I just want to work on this part of my body, well you're going to get a full-body workout, said Kim. "Every day the workout is different, that means the warmups are different, the rounds are different. It is meant for everybody because you can modify the workout as much as you need and we can also intensify the workout as much as you need."

The intensity kickboxing brings out can lead to your weight coming down.

"An average person can burn anywhere from about 400 calories to all the way up to 1000 calories."

For clients like Cindy Gilmore and Theresa Schmitz, kickboxing is a knockout workout.

"I've lost weight. And I feel good. And I'm a lot stronger," said Gilmore. "I've lost a ton of weight coming here. Over that last couple of years, I've lost 30 pounds," said Schmitz.

But the changes kickboxing can bring dont end with your body.

"Once they start to see this change their confidence level goes up, said Kim. "A lot of women think this is a very man dominated sport, it's really not, it's really meant for everybody. And there's nothing better than being a strong woman."

With fists, feet, and fun, JabX Kickboxing wants to land the perfect combination

You can check out JabX Kickboxing and a bunch of other great workouts in the January issue of 425 Magazine.

Sponsored by 425 Magazine.

KING 5's Evening celebrates the Northwest. Contact us: Facebook, Twitter, Instagram, Email.

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Lose weight and gain confidence through kickboxing - KING5.com

How to lose belly fat: burn fat and reveal your abs in 2020 with these 6 techniques – T3

Jan, 28th 2020 7:45 am, Article Recommended by Dr. J. Smith

Is your new year's resolution is to lose belly fat and get fit? Although there's no magic bullet, there are ways to burn belly fat (or 'lose weight' as we used to call it) that are tried, trusted and true. That doesn't make them easy or quick, and this is not about telling you how to get a six pack although we have plenty of articles on that topic. No, this is just about having a healthy lifestyle and feeling comfortable with the girth of your stomach.

To that end we've got here for you proven advice and key tips to lose belly fat quickly, healthily and sustainably. As we just said, there are no quick fixes here; we want you to develop habits that ensure you'll stay trim for good.Weve also got the lowdown on the best exercises to lose belly fat, and all the gear youll need to get started although, of course, the most important 'gear' is the bit between your ears.

There's no hard-and-fast rule for slim-down success: the best way to lose belly fat is the way that works around your lifestyle. If you follow an unsustainable plan, you won't last: it's as simple as that. In this article we lay out six principles that are applicable to everyone, whether you're a total beginner starting your weight-loss journey or a seasoned pro who fell off the wagon over Christmas.

These guiding lights will keep you on the straight and narrow, whether you've got time to hit the gym every day or a shift worker looking to manage your schedule. Dont try to take on more than you can reasonably fit into one day. And, despite the name of this feature, don't fixate on 'belly fat'. It's important to reduce visceral fat, which does tend to lurk around the belly area, but that is best achieved by trying to slim down and tune up overall.

Here are six strategies to help you start losing weight.

(Image credit: Getty Images)

The short answer to the question of how to lose belly fat is to burn more calories than you consume on a regular basis. In the fitness world, this is known as achieving a "calorie deficit".

If this sounds like a waking nightmare, there's a trick to it: what you need to do is ensure youre eating the correct kind of food to make sure you feel full and sated, even when consuming fewer calories than you're burning off. Certain foods are "empty calories" while others release energy slowly, keeping you fuller for longer.

But before that, you'll need to find a good way to track your calories burned and calories taken in. The free MyFitnessPal app is one of the best ways to record your calorie intake, but to track your calories burned, you'll need a dedicated fitness tracker. If you already own a smartwatch, most will offer calorie tracking as standard, but for those yet to make the plunge, the Fitbit Versa Lite is the best activity tracker you can buy right now. Check out the deal below.

Oh, and staying hydrated is crucial, as well

Fitbit Versa 2 | was 199.99 | now 159 at AmazonThe Fitbit Versa 2 is getting regular price cuts for the new year and is currently 40 off at Amazon and various other fine online retailers. The Versa 2 features advanced cardio tracking as well as the usual steps and sleep stuff, and has Alexa built in. It's also unusually stylish for a Fitbit.View Deal

Fitbit Versa Lite | was 149.99 | now 124.95 at AmazonThe Fitbit Versa Lite is the best affordable fitness tracker or smartwatch you can buy.It tracks deep and light sleep, steps, distance and calories, but that is barely scraping the surface of its capabilities. Via Fitbit's excellently presented app and sprawling ecosystem, you can use it as the basis of a complete fitness and diet programme. You can also enter your meals to log calories consumed, so you can have all your dietary data in one place.View Deal

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S'Well Marble Drinking Water Bottle | now 25.00 at John LewisIn this case beauty is more than skin deep. This bottle is vacuum sealed, which means it should be able to keep liquids warm for 12 hours and cold for 24 hours. Its stainless steel, has a capacity of 500ml and requires handwashing, and its definitely one for one-upping your co-workers boring flasks and supermarket specials.View Deal

BEEFit Biltong, 10 x 30g bags | now 16.99 on AmazonLooking for a calorie-dense but highly nutritional snack? Swap your bag of crisps or chocolate bar for biltong, a cured meat snack now in handy 30g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout, and comes in either BBQ or chilli flavour.View Deal

OXO Good Grips spiraliser | was 14.99 | now 11.60 on AmazonHand-held spiralisers can suffer from a teeny weeny little problem: if youre not careful you can end up spiralising your own flesh. The Good Grips spiraliser solves that by having a plastic food holder that you can use instead of having your fingers anywhere near the blades.If youre only spiralising for yourself its a simple and effective tool. Its dishwasher safe and easy to clean in the sink too.View Deal

Spiralizing vegetables is a great alternative to pasta

(Image credit: Flickr)

Intermittent fasting is becoming more and more popular. It involves significantly cutting calories or abstaining from food altogether for a portion of the day or week, and then cramming all your calories into a much shorter time window.

The best-known intermittent fasting plan is the 5:2 diet, where you eat as you normally would (although hopefully a bit healthier) for five days a week, then scoff no more than 600 calories two days a week.There are also variants of this diet where you consume almost no calories, two days per week. This is much more doable than it sounds, so long as you are in good general health, but it's not exactly fun.

However, for trainees who are serious but not that serious, there's the 16:8 diet. With this diet you have only 8 hours a day to fit all your meals in, but can only drink water (and maybe some black coffee, if you're feeling naughty) within a 16 hour fasting period outside of those 8 hours. Most choose to eat from 10am to 6pm, but as long as you stay within an eight hour window, you can start and finish at any time of the day. This isHugh Jackman's strategy, so if you have ever wanted to be in Wolverine shape

Why try fasting, though? Well, during the fasting period the body will run out of sugar to run on, and so will start eating up the bodys fat stores. The big negative is the adjustment period: if you're used to a big breakfast or an early dinner, a 16-hour fast feels tough at first, especially if you're exercising. You're going to get seriously cranky.

Soylent Nutrition Shake, Cacao (Chocolate), 12 Pack | now 35.00 on AmazonMarketed as a 'complete meal in a bottle' soylent is a perfect on-the-go quick feed for breakfast or lunch. With 20g of plant protein - to keep you going and slow-burning carbs to help you stay full, Soylent is vegan, gluten free, nut free, dairy free and low GI. At under 3 a shake, it's an ideal replacement to your usual hurried, bland supermarket meal deal.View Deal

Weight training is a great way to tip your muscle-fat ratio the right way

(Image credit: Getty Images)

There are two main types of exercise: cardio training and weights, otherwise known as resistance training.Although cardio burns a lot of calories while you do it, weight training builds muscle which burns more than fat as you go about your day. The more muscle mass you have, the more calories you'll burn even when not working out.

Resistance training may seem scary if you're doing it for the first time, especially in the gym when the area's dominated by serious lifters, but you dont have to start adding big plates to the bar right now. There's plenty of ways to get started at home with smaller weights such as dumbbells, kettlebells and even medicine balls.

Were not going to list every single lifting exercise, so why not pick the body part you want to start toning up and check out some of our muscle-building how-tos. One you've done that, grab one of the best dumbbell sets on the market. They're not just for arms: you can use a dumbbell to work your core, shoulders, and even your legs with combination movements. Once you're comfortable in your own home, you can move on to more advanced equipment at the gym.

BodyPower 20 kg Cast Iron Spinlock Dumbbell set | was 59.99 | now 39.99 from Fitness SuperstoreYou just can't beat a good old pair of cast iron weights, and a testament to this is the fact they can be found under the beds of dads and granddads up and down the country. Get your own and they will last a lifetime and for all of their noisy, palm-chafing downsides, there is a kind of nostalgic loveliness to the spin collar set-up.View Deal

All of this aside, dont neglect cardio, as regular cardio workouts are important for fitness and stamina.

Electric Muscle Stimulation can help your muscles recover faster

(Image credit: PowerDot)

It may seem gimmicky when you unwrap your new six-pack vibrating belt, complete with a picture of Ronaldo on the box, but don't roll your eyes just yet. While you can't just sit there eating crisps and expect to get ripped, Electric Muscle Stimulators can help as part of a controlled dietary and exercise plan.

EMS can cause the muscles to contract, essentially tensing and untensing rapidly. During downtime post-workout, you can continue to encourage muscle growth with EMS, while the right bit of kit can also encourage faster recovery, allowing you to get back in the gym all the quicker. According to the Journal of Strength and Conditioning Research, EMS stimulates the muscle in the same way as a massage, prepping it for the next go-round.

It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use. Check out our choice below: the PowerDot 2.0, a smart muscle stimulating solution you can control from your phone.

(Image credit: Sixpad)

Alternatively there is always SIXPAD as used by Cristiano Ronaldo, a man who takes great pride in his body. Perhaps a little too much pride, the unkind or jealous might say. Amazon also sells all manner of abs belts by brands we have never heard of, for about 20. Needless to say we dont recommend these.

PowerDot 2.0 - Smart Electric Muscle Stimulator | now 185 at AmazonThis neat muscle stimulator works from your phone, allowing you to control intensity, stimulation and goal. Reduce your recovery time and increase muscular performance, as the PowerDot working to support your gym schedule. This model has two stimulators, but you can scale up to four for 325View Deal

Planks are a tough abs workout and a great end-of-workout finisher

(Image credit: Taco Fleur from Pixabay)

As well doing both muscle-building and cardio exercises, if you want to lose belly fat its also important to switch up the pace of your workout.

Every time you workout, you should exercise using both steady state (working hard but not at max capacity, such as during brisk jog) and high intensity (going flat out, like sprinting) to torch your abdominal fat.

Steady state or aerobic exercises include cycling, running or uphill hiking.Its a crucial part of losing belly fat because it burns through your fat stores. However, it also uses your sugar stores for energy first, so you need to do steady-state for long enough to use up all that sugar before it eats into your fat reserves.

High intensity workouts use mainly sugar for fuel, so they don't hit the fat right away, but it does help in building muscle, which will help you torch fat even on days you're not exercising. Explosive weight lifting, sprinting and HIIT-friendly exercises like mountain climbers are all great high-intensity exercises.

A good fitness tracker will help you to gauge the intensity of your workout by monitoring your heart rate. For overall fitness trackers, check out the Fitbit Versa Lite above, but for a dedicated running watch, you can't beat the Garmin Forerunner 645, the best on the market right now.

Find out more about heart rate zone training

Garmin Forerunner 645 | now 276.93 at AmazonGarmin dominates the running/fitness watch category so totally, it's almost embarrassing for the competition. The most recent addition to their premium line, the Garmin 645, incorporates GPS and wrist heart-rate tracking, which is good for monitoring your resting and all-day rates. The 645 crunches a lot of data to suggest recovery times, make a decent stab at estimating your VO2 Max, tell you how optimal your training load and lots, lots more.View Deal

FitBit Aria 2 smart bathroom scale | was 119.95 | now 105.00 on AmazonThis clever scaletells you your weight, BMI and body fat percentage which is all a lot of people want. It then reports this to your Fitbit account, so you can monitor your weight trends and use it alongside your Fitbit wearable's daily calorie-burn estimates. Add MyFitnessPal or Fitbit's own dietary features and you can then sync your meal-plans, daily calories consumed and weight goals, if you want.View Deal

Dead set on having chips? Mitigate the damage with an air fryer

(Image credit: Future)

Even with a solid balanced diet and a good workout ethic, there will come a time when your willpower will falter and you'll want to fall back on your old favourites, like fried chicken, fish, chips and all the other foods you love normally dripping with grease. If you schedule in cheat days and do this in a controlled way, it's good to know you're cooking these foods in a way that still helps you hit your goals.

Enter the air fryer. The best air fryers are revolutionary pieces of kit that use hot air combined with a teaspoon of oil (as opposed to the gallons of oil found in the deep-fat variety) to cook your crispy favourites. If kitchen space and budget is no object, you can cook a whole chicken in the Philips Airfryer XXL, but if you're after something a little more economical, Ninjas AF100UK Air Fryer is lightweight, compact and versatile, perfect for portion control. Check it out below:

Ninja AF100UK Air Fryer | was 119.00 | now 89.00 at AmazonFry food guilt-free using comparatively very little oil and a blast of hot air. If you're a junk food addict, it's one of the best ways to arrange your cheat days so that you're still having guilt-free food while fitting your macros, calorie count or diet of choice. The Ninja model is lightweight, compact and versatile, also capable of roasting, dehydrating and reheating food in addition to the air fry function.View Deal

This is just one way to have your (fried) cake and eat it too. Swapping high-calorie pints of ice cream to the low-calorie versions like Halo Top or Oppo, or switching out cholesterol-laden butter for a healthier olive spread, are other easy ways you can make relatively simple lifestyle choices and still keep weight off.

The most important thing to bear in mind is this: losing weight takes time. You'll have setbacks and slip-ups, but if you stay committed to your goal, you'll be fitter and healthier in 2020, building up great habits for many years ahead.

Need some help to get started? Check out all the latest deals on the kit you'll need to get fit in 2020.To start with, you'll need a killer playlist and a good set of workout headphones to listen to it on:

Beats By Dre Powerbeats Pro | now 219 on AmazonPowerbeats Pro are a 'game changer' for Beats; the quality of them is over and above anything the brand has produced before. Designed for workouts and running, the clever design of these true wireless buds means they stay still in your ears during even the most arduous physical jerks. Battery life is way better than most true wireless buds at 8-9 hours and they recharge incredibly fast.View Deal

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How to lose belly fat: burn fat and reveal your abs in 2020 with these 6 techniques - T3

How to Permanently Lose Weight the Healthy Way – Tulsa World

Jan, 28th 2020 7:45 am, Article Recommended by Dr. J. Smith

Getting to and maintaining a healthy weight is no easy task, as most people who have tried to lose weight know.

Of course, the healthy way of losing weight tends to last, which is why its essential to avoid fads or extremes.

Here are a few tips for getting to and maintaining a healthy weight.

Make gradual changes

When your focus is on a number, its easy to get frustrated, so instead focus on your health. Doing so has proven successful for patients at the Weight Loss & Wellness Center at Oklahoma Heart Institute.

We take a comprehensive approach to first empower our participants to take control of their environment while adding physical activity, record keeping, and planning behaviors, center supervisor Tom Guhr says.

For example, participants eat meal replacements and attend classes that help them change behaviors during the weight loss phase of the program. In phase two, they learn how to keep weight off by transitioning to making more traditional healthy food choices, while continuing to practice the learned healthy behaviors, Guhr says.

The easy-to-follow plan includes replacing meals with snacks, approved shakes and entrees, and unlimited fruits and vegetables.

Because the foods on the plan dont have a lot of calories, you can eat as much as you want to stay full, yet still lose weight, Guhr says.

Ask for help

Health coaching is an essential part of sticking to new habits. The Weight Loss & Wellness Center offers expert support, with a medical staff that includes a cardiologist, along with a nurse practitioner and a physicians assistant who specialize in endocrinology.

This medical oversight is important if you have diabetes, high blood pressure, high cholesterol, or other weight-related conditions that may need monitoring during weight loss, Guhr says.

The center uses the Health Management Resources program that focuses on lifestyle changes.

The HMR program is research drivenwith over 25 years of studied metrics, Guhr says. Our program gets results, which is why for the fifth consecutive year U.S. News and World Report has recognized HMR with prestigious recognition, including the No. 1 Best Fast Weight-Loss Diet for 2020.

Learn from success stories

Learning from people who have been on similar journeys can help.

Take David, a 65-year-old retiree who has lost more than 100 pounds three times, and 40-60 pounds countless times, only to gain it all back. After being diagnosed with atrial fibrillation and sleep apnea, his cardiologist referred him to the HMR program.

What I liked about the program after checking it out was the rapid weight loss without surgery, drugs, etc. he said. Also, the fact that it is medically supervised, which was important to me because of my health issues.

David lost more than 120 pounds in six months, improving his sleep and lessening his dependence on medications.

I can now do things that last summer I thought I would never be able to do again, he says. My life has changed, and I am very happy and thankful.

Dont wait

No matter how long youve struggled nor how much weight you need to lose, the Weight Loss & Wellness Center welcomes you.

While this program specializes in combating obesity, we have helped people lose anywhere from 20 to over 200 pounds, Guhr says.

You can participate in-clinic or with a remote do-it-yourself option. Either way, youll find support.

Many current participants create new friendships as part of a group of people striving to achieve the same results, Guhr says.

For more information, visit oklahomaheart.com/wlwc.

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How to Permanently Lose Weight the Healthy Way - Tulsa World

This Theory May Explain Why It’s So Hard to Lose Weight – Yahoo Lifestyle

Jan, 28th 2020 7:45 am, Article Recommended by Dr. J. Smith

You lose five pounds. Then, you gain it back. This is a common experience for many people who try to lose weight. In fact, research shows that those who lose weight often regain the weight plus more.

Why does this happen? One possible explanation is called set point theory, which is becoming more well-known as intuitive eating gains popularity. Its the idea that we have a genetically pre-determined body weight range that changes over the course of your life, explains Kristen Carli, RDN. These changes are due to the on the metabolism shifts that happen with age thanks to hormones, the way we digest food, and many other factors. Think about it: the weight where you felt most comfortable in high school is probably different from the weight where you feel most comfortable in your 20s, 40s, 60s, and beyond.

But heres the kicker: Your body will defend your set point weight. If it senses a famine, it will adjust accordingly by being more efficient, explains Rebecca McConville, RD, CSSD, a sports dietitian and author of Finding Your Sweet Spot. So if youre dieting and eating less than usual, your body may conserve energy by slowing down your metabolism, or turn up your drive to eat, causing hunger. The brain doesnt make the distinction between intentional under-fueling as in a diet versus a famine, McConville adds.

RELATED: Why Is Everyone Fasting? Heres What You Need to Know About IF

So if the theory holds true, it could explain why its so difficult to lose weight. If your body likes where it is weight-wise, it will resist changing. Similarly, if you overeat, youre likely to have more energy and move around more. Research has shown that non-exercise activities like walking and fidgeting increases when people eat more food than they needalthough the degree to which this happens varies from person to person.

I find it to be true in my counseling practice, says Rebecca Scritchfield, RDN, author Body Kindness. Some people come to her having already lost weight, she says. The problem? Theyve gotten there by eliminating foods they really like usually carb and sugar-heavy foods like ice cream and cake. They complain not only of hunger and anxiety around eating certain foods, but also things like irritability and inability to continue weight loss, almost as if their body is resisting being pushed any further, Scritchfield says.

RELATED: Everything You Think You Know About Carbs Is Wrong

Scritchfield works with these clients using a compassion-based approach to heal their relationship with food (no matter their starting size). Often, this results in weight gain, as they get back up to their set point.

The idea of set point weight is also gaining traction on social media, with over 11,000 posts on Instagram. Thats likely because its used by both the fitness and eating disorder recovery communities to describe the weight where your body naturally wants to be.

Her plan was simple: eat as much as she needed to feel full. No calorie or macro counting, no restrictions, and no special diets. She knew shed probably gain weight eating with this intuitive approach, and she did.

But there is still some disagreement over whether set point weight is a real thing. One of the common criticisms is that set point theory doesnt explain obesity.

Part of the problem with that argument, though, is that we tend to assume everyones set point weight fits in within the healthy ideal.

Society still values thinness, so those people with higher set points arent treated the same as those of us with more socially acceptable weights, Scritchfield explains. Thats a problem we all should address.

RELATED: Can a 'Fertility Diet' Actually Improve Your Chances of Getting Pregnant?

Eating until you feel satiated is one of the cornerstones of movements like intuitive eating, mindful eating, Health at Every Size, and all in. But its not always easy to do.

Learning to listen to your body's cues is hard in this day and age, says Taryn A. Myers, Ph.D., an associate professor of psychology at Virginia Wesleyan University, who studies body image and disordered eating. We tend to eat on the go, in front of our screens, or during other tasks, and thus we do not pay attention to what our body is telling us about when it has adequate nutrients at that point in time.

Whats more, we get a lot of mixed messages about how we are supposed to eat and look. The most apt description I've heard of our society is that it is a McDonald's next to a bikini store, Myers says. We get messages to eat, eat, eat but also to look a way that is not compatible with the message to eat. Thats a powerful argument for using internal cues to decide how much you should eat rather than external ones.

If you listen to your bodily cues, you tend to hit that set point weight without even trying, Myers adds. Your body will just settle where it should be if you eat when you are hungry and stop when you are full. Clearly, you should also ensure that you will not end up with nutritional deficiencies, but eating until full and stopping is a great way to tap into our bodies' innate abilities to regulate our weight.

While the all in approach specifically targets those who are struggling with hunger, anyone with a history of dieting can benefit from examining their relationship with food, Scritchfield says. If youre not dealing with significant insatiable hunger or minor physical complaints related to restriction, there may still be lots of work psychologically: Who am I if Im not a dieter? If I eat whatever I want? And behaviorally, how do I let myself have pizza and enjoy it? You literally need to be able to sit down and eat pizza. That may take trying it 10 times or more than 20 times before it feels more comfortable.

Whether youre interested in going all in or just taking a more intuitive approach, heres how you can start working towards a healthier relationship with food.

I recommend using a scale from 1 to 10. After eating a balanced plate of food, wait 20 minutes and fill out how full you truly are, says Toby Amidor, RD, CDN. Oftentimes it takes the brain 20 to 30 minutes to register if you are really full after eating. If you are not feeling satisfied 20 to 30 minutes after eating, then add on a healthy option that contains more fiber, protein, or healthy fat.

If the idea of going all in doesnt seem right for you, try working your way up to eating foods you once deemed off limits. I have clients start gently at first with adding a few foods in, but having them daily to desensitize themselves to the food, McConville says. Add one or two more foods each week to work towards food freedom.

Myers biggest suggestion is to work with a trained professional to find out if all in or another approach would work best for you. Doctors and nutritionists who know an individual's health history and have specific training in these issues will give the best guidance for that individual's health.

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This Theory May Explain Why It's So Hard to Lose Weight - Yahoo Lifestyle

Weight loss diet plan woman used to lose 8st in two years revealed – how did she do it? – Express

Jan, 28th 2020 7:45 am, Article Recommended by Dr. J. Smith

Weight loss isnt easy, but one woman found a diet plan that worked for her. Michelle Thackray was inspired to lose weight after seeing her wedding pictures. The homecare assistant from Leeds was shocked when she looked larger than she expected in her dress.

When she stepped on the scales she weighed 21st 7lbs.

After being diagnosed underactive thyroid a condition which causes weight gain, tiredness and muscle aches - Michelle accepted the condition might cause some weight gain.

However, it wasnt until she received her wedding photos from her photographer that she realised just how much weight her condition had caused her to pile on.

Michelle said: I felt a million dollars on my wedding day. But as soon as I got the photos back and actually saw how large I had become, the shock and pure disgust set in. I was absolutely mortified.

Like most women, Id spent so long planning my perfect day and spent many weekends looking for my dream dress. When I found it, I didnt think twice about the fact that I was buying it in a size 24 - I thought I looked great. Then the horror set in once the photos arrived. From that moment, I knew that something had to change.

READ MORE: How to live longer: Five habits you need to eliminate to increase your life expectancy

So, how did Michelle manage to slim down, even with her condition?

She used the Terri Ann 123 Diet Plan, which was created by founder Terri Ann Nunns in 2011.

The diet is made up of three stages. The first stage, the 10-day boost, sees users limit their intake of starchy carbohydrates and boost their intake of protein, vegetables and healthy fats to kick start weight loss.

In stage 2, fruit is reintroduced and intake of starchy carbohydrates boosted before stage 3, which aims to keep weight loss moving by limiting starchy carbohydrates once again, but allowing users to still enjoy fruit.

Before the diet, Michelle would eat huge portions of food, with meals consisting mainly of carbohydrates. Her job as a carer also meant long days with little time for breaks, meaning convenience foods became the norm. Michelle said: The hardest part of the diet was having to reduce my intake of carbs. Before, I wouldnt think twice about eating bread with nearly every meal.

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My job also definitely played a part. Whenever I managed to take a break at work I would literally eat anything I could get my hands on at a nearby shop which was usually crisps, chocolate and a pre packed sandwich or something from a fast food drive-through.

The days were really long, sometimes from 7am-10pm, so when I did get home I could never be bothered to cook and would to turn to takeaways as an easy fix.

Michelle has lost 8st 3lbs and dropped from a size 24 to a size 14/16 in just two years.

She now enjoys three healthy and nutritious meals a day alongside snacks that are perfect to keep her going in her busy job. She says: Whenever I went on a diet in the past, I would quickly get bored of the bland food and would end up putting all the weight back on and more. Sticking to the Terri-Ann diet plan has been easy as it allows me to be creative with what I eat.

Michelle has found being part of a community has helped her to stick to her new lifestyle.

She said: I dread to think how my mobility would be if I hadnt found this plan and lost the weight. Its given me my confidence back and I now enjoy taking time to get ready and spending money shopping instead of just ordering clothes from a catalogue for larger women and hoping they fit!

I still have my nights out with the girls and cheat days, but through the plan Ive learnt not to beat myself up about it. Its so easy to stay on track and still enjoy yourself.

Another diet plan that can help you slim down has been credited with helping to burn belly fat fast.

The intermittent fasting diet plan will see dieters restrict how much they eat in a bid to burn fat.

Corin Sadler, nutritional therapist and product developer at Higher Nature, explained.

He told Express.co.uk: Research suggests with no change at all to diet, i.e. the same amount of calories, simply delaying breakfast by 90 minutes and having dinner 90 minutes earlier might have an effect on dietary intake, body composition and risk markers for diabetes and heart disease.

Those who changed their mealtimes were found to have eaten less food overall than the control group and lost an average of two percent body fat than those left to eat at unrestricted times.

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Weight loss diet plan woman used to lose 8st in two years revealed - how did she do it? - Express

Alabama native aims to drop more than 100 pounds on The Biggest Loser – al.com

Jan, 28th 2020 7:45 am, Article Recommended by Dr. J. Smith

At his absolute heaviest, Micah Collum weighed 355 pounds. And he was miserable.

The Alabama native, 24, says he stuffed himself with food to counter feelings of depression, worthlessness and despair.

I just wanted to eat myself numb, Collum says. With so many things, I just stopped caring.

When cravings hit, Collum would head to Chinese buffet restaurants, typically once or twice per day. He would wake up in the middle of the night and scarf down milk and cookies. (Oreos were his cookie of choice, Collum says, and it was easy for him to demolish two sleeves in the package.)

Fast food? It almost became an obsession.

Taco Bell was one of my favorites, Collum says. When I would go out, I would spend probably $50 on fast food.

But as his body grew larger, Collums self-esteem began to shrink to tiny proportions.

I felt like a complete failure, he says. I got hooked on bad habits. I felt like, Why even try? I probably said the word failure about 10,000 times in the past year.

Collum, a former athlete at Cleveland High School in Blount County, knew what it felt like to be healthy. He played center and nose guard on the football team, and was a power forward on the basketball team.

Collum, who stands 6 feet, 2 inches tall, describes his teenage self as big and thick and super strong. Where had that person gone? Collum wasnt sure. He desperately wanted to change to shape up and trim down but says his efforts were invariably torpedoed by self-doubt.

There were times when I dropped down 40 pounds, Collum says, but I gained it back. Fifteen pounds, gained it back. Thirty pounds, gained it back. I tried the keto diet. I tried juicing. I tried eating nothing but apples. I tried so many things to lose weight, but never could keep it off.

Collum says his family background was a factor; his parents divorced while he was growing up in Oneonta and his mother became addicted to drugs. He and his siblings often had to fend for themselves, and it was difficult for Collum to be a big brother and do the right thing.

He didnt go to college. He struggled to find a decent job. A breakup with his high school girlfriend still stung.

I was trying to find my place in this world, Collum says. Nothing was working. Maybe I thought I deserved that misery."

No longer.

Collum is taking steps to reach his dream weight -- he says his goal is 215-220 pounds -- with some help from The Biggest Loser. Hes one of 12 contestants on the USA Networks reboot of the reality series, which previously ran for 17 seasons on NBC.

The new incarnation of The Biggest Loser makes its debut tonight at 8 p.m. CT, and will air at the same time on Tuesdays in the weeks to come. Aside from a dozen weight-loss hopefuls, the show features a host (Bob Harper, who served as a trainer on the NBC version for 16 seasons) and two new trainers: Steve Cook and Erica Lugo.

The format of the reality series remains much the same -- contestants divide into teams and compete in exercise challenges, revamp their eating habits and participate in weigh-ins -- but USA says the show will dig deeper into the reasons for each contestants food issues and give them tools to sustain a healthy lifestyle.

We were very big on this really being about self-love, Cook told reporters during a panel discussion at this years Television Critics Association press tour. If you dont have that, you might lose weight on the show, but whats going to happen when you go home and you havent dealt with those issues? They knew its a marathon. Its not a sprint."

Several Alabama people have been featured on The Biggest Loser in the past, such as former American Idol Ruben Studdard (2013), lawyer Gina McDonald (2013), sisters Hannah Curlee and Olivia Ward (2011), and former University of Alabama football players Roger Shultz and Trent Patterson (2008). All of them lost significant amounts of weight on the series, and Ward won the grand prize of $250,000.

When I got selected for the show, I cried, Collum says during a phone interview with AL.com. How does a guy from Alabama -- from the town Im from, where nothing goes on -- get to be on this show on TV?

Collum actually has some experience in the entertainment world, appearing as a background actor or extra in several movies that have filmed in Alabama. (Two fairly recent examples: Woodlawn and Run the Race.)

One of my acting friends knew I was trying to lose weight, Collum says. He sent me a link to a casting agency, but it took me a month to look at it. Finally I did, and I got an application for The Biggest Loser. I did a Skype interview and went through the process.

Other contestants on the show include a youth coach, two nurses, a lawyer, a school counselor, a former chef and a tour guide at a whiskey distillery. Their starting weights range from 242 pounds to 409 pounds. Collums initial weight is listed at 326 pounds, down from his peak of 355.

I was already trying to lose weight before I knew I was going to get on the show, Collum says, so I still had some fight left in me. ... The hardest thing for me to do was choose me. I thought: I can love everybody else, and take care of everybody else, but Ive never done anything for myself. I just finally said, Ive got to pick me this time.

Episodes of The Biggest Loser are filmed in advance, which means Collums already been through the shows boot camp and food regimen. He cant reveal his current weight -- no spoilers allowed! -- and while he can talk about the series in general terms, he cant offer specifics.

Promotional materials for the show reveal that Collum ends up on the Blue Team, which is led by trainer Cook. In video clips and social media posts, Collum can be seen lifting weights, running on an outdoor trail and helping his teammates pilot an inflatable raft.

Collum says he didnt fret about being filmed in action; his time on movie sets has given him an ease around cameras, microphones and crew members. Also, the discipline of his previous athletic training came in handy.

I knew that when it came to the workouts, Id be all right, Collum says. I was ready for that mental and physical pain. My football coach was an ex-Navy SEAL, and he made us go through a hell week at school where we stayed for seven days. We carried logs for miles. As a basketball player, I was used to running suicides on top of suicides. Going into the gym, I knew Id be ready for whatever."

His greatest fear, however, was likely to be tested by the series. What if The Biggest Loser asked him to appear without a shirt?

Ive never had abs, Collum says. Ive never had a chance to take my shirt off in public without insecurity. I used to tell people, I dont want sunburn. That was my excuse.

Viewers will have to follow the show to see if Collum transforms his life -- and dares to sheds his shirt -- on national television. He sounds confident and happy during this phone conversation, however, and says he hopes to inspire others to start their own weight-loss journeys.

I would love to share my story, Collum says. I want to help people with depression. I want to make people feel that you are worth it. You are good enough. ... One thing that sticks out for me: You feel like youre at the bottom of the mountain. I just want people to take that first step. If I can do it, they can do it. And if my story changes just one persons life, it will be worth it."

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Alabama native aims to drop more than 100 pounds on The Biggest Loser - al.com

New five-day diet that mimics fasting launched in Dubai – Gulf News

Jan, 28th 2020 7:45 am, Article Recommended by Dr. J. Smith

New five-day Prolon diet mimics fasting Image Credit: Supplied

Dubai: A new diet that mimics fasting for a limited period of five days, promises to boost metabolism, help people detox and knock off kilos of fat, even reverse diabetes and other lifestyle diseases was launched at the Arab Health exhibition on Monday.

Introducing Prolon to the UAE market, Dr Joseph Antoun, CEO of L-Nutra, told Gulf News: Usually diets are low calorie where people are asked to eat small, limited calorie foods to lose weight. Prolonged eating of low calorie food can make people suffer from low blood sugar among other things.

Prolon, he claimed, is the worlds shortest diet that lasts only for five days and mimics fasting which triggers autophagy or cellular clean up. In other words, dead cells are cleared and detoxification triggered, while a lot of energy is released and insulin resistance reversed.

Dr Antoun said: At the cellular level, we are programmed to grow old and age. Prolon is the result of research at the Longevity Institute at the University of Southern California where work was carried out to ascertain how gluten free, plant-based nutrition could protect and rejuvenate the body and decelerate the process of aging. The diet provides enough to replenish macro and micronutrients but not enough for the body to detect food at a cellular level. This tricks the body into believing its fasting thereby triggering autophagy and weight loss.

The Prolon kit contains chemical free gluten free, plant-based macro nutrients such as healthy fats from nuts, complex fibre rich proteins and carbohydrates and micronutrient such as vitamins, mineral and enzymes, all plant based carbs. The diet is not for those who might have nut allergy, are too frail and old or women who might be pregnant and lactating. The diet has currently three studies on the impact it has on reversing diabetes and at least 24 clinical trials ongoing on the impact it has on other lifestyle diseases.

We are very excited about the research. In clinical trial on mice, the kit eliminated insulin resistance and reversed diabetes. We are still awaiting results of human trials but thousands of people who have used Prolon since 2017 when it was launched in the US have reported weight loss, added Antoun.

Prolon diet

The diet kit which is priced at Dh1,100 can be bought online and through the recommendation of a GP. It can be done once a month by those who are obese, once in three months by those who are slightly overweight and once in six months by healthy and active individuals for best results.

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New five-day diet that mimics fasting launched in Dubai - Gulf News

Study reveals the best diet for actually losing weight and keeping it off – Ladders

Jan, 28th 2020 7:44 am, Article Recommended by Dr. J. Smith

At the peak of our latest diet boom, new data published in the American Journal of Clinical Nutrition has officially backed a horse.

After an in-depth analysis of 250 participants, the researchers determined that overweight adults who adhere to the Mediterranean diet, intermittent fasting or the Paleo diet will lose weight fairly quickly and reap profound health benefitsparticularly ones pertaining to cellular vascular health. Of the three diets explored in the report The Mediterranean diet proved to be the most sustainable.

Like the Mediterranean diet, intermittent fasting and paleo diets can also be valid healthy eating approaches the best diet is the one that includes healthy foods and suits the individual,said the studys co-lead author Melyssa Roy, Research Fellow at the University of Otago in New Zealand.

Over the course of the study period (12 months), 54% of the 250 participants chose intermittent fasting, 27% chose the Mediterranean diet and 18% chose the Paleo diet.

Participants who fasted lost a little more than eight and a half pounds on average, participants who followed the Mediterranean diet lost a little more than six and half pounds on average, and the median amount that participants who adhered to the Paleo diet lost was just under four pounds.

In addition to losing weight relatively quickly all of the diets studied except the Paleo diet produced sizable reductions in blood pressure and blood sugar levels.

Although the difference in time-lapsed wasnt all that dramatic for subjects who chose to fast over the ones who opted for the Mediterranean diet, more individuals who adhered to the latter stuck with it after the initial study period ended. The results showed people found the Mediterranean diet to be the easiest to adhere to, explained co-lead author Michelle Jospe, a Postdoctoral Fellow at the University of Otago.

Fifty-seven percent of participants kept on with the Mediterranean diet after 12 months, 54% continued to fast and 35% remained on the Paleo diet.

All of the diets examined can be followed in a number of different ways. In this particular study, interment fasting required female followers to consume no more than 500 calories on two selected days per week, while men were permitted to limit their calorie intake to 600 alongside the same time rubric.

Participants who took up the Mediterranean regimen formulated meals that incorporated fruits, vegetables, wholegrain bread and cereals, legumes, nuts, seeds, and olive oil with limited amounts of fish, chicken, eggs and dairy and red meat once a week or less.

Typically the Paleo diet excludes dairy, grains, and legumes however, the version of the diet employed in the study permitted one daily serving of legumes and one daily serving of grain-based foods. Other than those two modifications participants were advised to consume plenty of fruits and vegetables, animal proteins, nuts, coconut products and extra-virgin olive oil.

The authors implemented these changes in order to determine how effective each regimen was in a real-world setting when adopted by average low-income to middle-class individuals.

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Study reveals the best diet for actually losing weight and keeping it off - Ladders