Anna Jones, Guest columnist Published 3:47 p.m. ET Nov. 25, 2019

For breast cancer awareness month, Anna Jones prepared salmon and asparagus foil packets and red cabbage and apple slaw.(Photo: Tori Schneider/Tallahassee Democrat)

I have been teaching from a non-diet, weight-inclusive point of view for a long time but discovered through learning more about intuitive eating that I'm not the only health care practitioner who teaches this way.

Not only are there many dietitians and therapists who are trained and certified to teach from this same perspective, it is also strongly supported by scientific research.

Intuitive eating has been around for years. If the term is new to you, intuitive eating was created by two dietitians, Evelyn Tribole and Elyse Resch in 1995, so it's not actually a new concept, but one that has sort of caught on lately.

The authors define intuitive eating as "an approach that teaches you how to create a healthy relationship with your food, mind, and body where you ultimately become the expert of your own body."

It is a weight-neutral, evidence-based model (meaning there is scientific evidence, not just opinion, to support it) with a validated assessment scale. There are around 100 studies supporting its efficacy to date. It is a non-diet approach that emphasizes internal cues and listening and paying attention to our bodies over external diet rules.

The non-diet part of intuitive eating refers to taking the focus offthe scale and other rules and restrictions and putting it on health promoting behaviors, improving body image, and finding peace and enjoyment with food.

It is a process or framework that teaches a different approach to eating and our bodies than the typical weight-centered approach that many of us turn to over and over without success.

In the diet culture,eating is viewed as a moral statement with many labels on foods such as "good" and "bad." Certain foods choices and ways of eating are demonized while others are praised and deemed right and acceptable. Thinness is viewed as the only acceptable body type regardless of genetics and weight loss is promoted at all cost.

In contrast, with intuitive eating and weight-inclusivity the focus is shifted to honoring health, not just our physical health, but also our emotional and mental health. Food and our choices are not viewed from an ethical, right or wrong, perspective, but instead are based on choice, preference, and enjoyment.

With this shift choices are guided by internal awareness, non-diet nutrition knowledge, and movement for wellness, not based on counting calories or points, diet rules and restrictions, and guilt. All body types are viewed as not only acceptable but respected and treated with compassion and care.

We are all born intuitive eaters. As babies and kids, we have the innate ability to listen to our bodys cues and eat what our bodies need. When a baby is hungry, they will let you know and when they are full they have the instinctual ability to stop eating.

Over time though many factors such as family upbringing, genetics, environment, and exposure to diet culture beliefs and rules can confuse or disrupt our ability to trust ourselves.

We get so discombobulated that we get to a point where we dont think we can function without someone else telling us what, when, and how often to eat.

In todays diet focused world many of us areused to turning to the next book or new plan or fad diet to find health, but with intuitive eating you are the expert of your health and your body, as you should be.

Of course, there is room for learning and gaining new information and ways to care for yourself in regard to nutrition, movement, stress reduction and sleep.

The beauty of intuitive eating is that there is no pass or fail or good or bad. Those ideas and notions only make eating and food stressful and set us up to feel like a failure. How often do you start a diet, eat the wrong thing, feel like youve failed and go off the diet?

I was talking with a new client the other day who had this exact experience. She had started Whole30 and stayed with it for two weeks and then had a wedding to go to and didnt want to miss out on all the yummy food so went off her diet and didnt start it back after that weekend.

When I asked her why she didnt restart after the wedding she said with Whole30 once you go off you have to start all over again and she just didnt feel like dealing with it. So, basically your punishment with that plan iswell you screwed up, despite all your hard work, go back to the beginning. So annoying and frustrating.

Ive talked to countless clients and friends who have experienced this same scenario and instead of directing their frustration at the diets and diet industry, they blame themselves. With intuitive eating you learn to let go of the regret, guilt, and shame associated with eating and start to listen to your bodys innate cues for hunger, fullness, satisfaction, and pleasure to better meet your physical and psychological needs.

It really is a whole different way of approaching food and taking care of our bodies and minds. It is a process but is well worth the time and effort.

The positive benefits of intuitive eating are seemingly endless. Here is a list of just a few benefits that have been identified in the many studies done on intuitive eating.

Higher HDL (good) cholesterol

Lower triglycerides

Lower rates of emotional eating

Lower rates of disordered eating and eating disorders

Higher self-esteem

Better body image

More satisfaction with life and less preoccupation with diets and your body

A sense of optimism and well-being

Proactive coping skills

Higher likelihood to exercise because it feels good

The intuitive eating assessment is a good place to start to get an idea where you stand on whether or not you are an intuitive eater. You can find a quick assessment on my website AnnaJonesRD.com under the Intuitive Eating tab to see where you stand.

These are some signs though that may indicate that you are NOT an intuitive eater:

You often label foods as good and bad

You get mad at yourself or feel guilty for eating something unhealthy

You follow strict rules that dictate what/when/how much to eat

You eat when you are stressed, bored, lonely, anxious, depressed, or stressed

You often use food to help you soothe negative emotions

You dont trust yourself to know what, when, and how much to eat

You weigh and measure your food

You count calories, carbs, protein, fat, or points

The framework of Intuitive Eating is based on 10 guiding principles. They are not rules, but instead basic principles that you can incorporate at your own pace. Each one builds on the other in helping people change their perspective on eating and build a healthier relationship with food.

Reject the diet mentality

Honor your hunger

Make peace with food

Challenge the food police

Respect your fullness

Discover the satisfaction factor

Honor your feelings without using food

Respect your body

Exercise feel the difference

Honor your health with gentle nutrition

The best resource for learning more about becoming an intuitive eater is the book by Tribole and Resch, "Intuitive Eating." There is also "The Intuitive Eating Workbook" that can be really helpful in personalizing and individualizing the concepts, beliefs and ideas.

I recently added to my credentials and became a Certified Intuitive Eating Counselor. With this certification I have even more skills and knowledge to help clients have a healthy relationship with food, get off the diet roller coaster, and tune into their body's own wisdom to help guide them.

As a Certified Intuitive Eating Counselor, I work with clients to process through and unlearn old diet mentality thinking and relearn the freeing and empowering concepts of intuitive eating to ultimately find peace with food and their bodies.

Its one thing to conceptually understand intuitive eating, but it is a process to put it into practice and having an expert guide can be helpful.

I have also become a huge fan of podcasts, specifically ones about intuitive eating. I like to listen to them when I am driving. I share them often with clients too. One client that I recommended podcasts to decided to start with episode 1 of the Body Kindness podcast and listen to all the episodes and has been loving them.

If you are like so many others and are just exhausted from dieting, restriction, deprivation and worrying about your weight, maybe consider what it would be like to stop the madness and try something new.

Food is meant to be savored and enjoyed and our bodies are amazing and deserve respect and love. It is possible to enjoy food and respect our bodies and actually be healthier for it.

Anna Jones(Photo: Anna Jones)

Anna Jones is a registered dietitian. Visit her website atannajonesrd.com.

Podcasts are a great way to hear an introduction to the concept of intuitive eating and see if it resonates with you. A few that I would highly recommend with some specific episodes that I think are fantastic:

RD Real Talk with Heather Caplan

Episode #86: Wait, but what IS Intuitive Eating? with coauthor, Evelyn Tribole

Food Psych with Christy Harrison

Episode #157: The Truth About Weight Science

You Can Eat With Us with Cara Harbstreet

Episode #2: Rachael Hartley & an Intro to Intuitive Eating

Body Kindness with Rebecca Scritchfield

Read or Share this story: https://www.tallahassee.com/story/life/wellness/2019/11/25/intuitive-eating-takes-fresh-approach-healthy-relationship-food/4223309002/

See original here:
Intuitive eating takes fresh approach to healthy relationship with food - Tallahassee Democrat

A new study has found that a plant-based diet plays a role in preventing cognitive decline. The study, published in the American Journal of Clinical Nutrition, looks at how diet affects risk of cognitive impairment in Chinese adults. Alzheimers disease and dementia plague 5 million Americans, according to the Centers for Disease Control and Prevention (CDC). As the population continues to age, this number will grow. Lifestyle factors including diet, exercise, drugs and alcohol play a role in determining health. This new study suggests that a plant-based diet, meaning one low in animal-products and high in fruits, whole grains and vegetables lowers the risk of cognitive decline. In the study, some participants followed the healthful plant-based diet index, along with five other healthy diets.Research found that those that followed one of the five prescribed diets were 18-33% less likely to develop cognitive issues. Professor Koh Woon Puay, of National University of Singapores (NUS) Saw Swee Hock School of Public Health and the Duke-NUS Medical School, was the principal on the study. Professor Puay said of the findings, Our study suggests that maintaining a [healthful] dietary pattern is important for the prevention of onset and delay of cognitive impairment. Such a pattern is not about the restriction of a single food item but the composition of an overall pattern that recommends cutting back on red meats, especially if they are processed, and including lots of plant-based foods (vegetables, fruit, nuts, beans, whole grains) and fish. Plant-based diets are known to help chronic inflammation, heart health, allergies, gut health and more! For those of you interested in eating more plant-based, wehighly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest meatless, plant-based, vegan and allergy-friendly recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about theenvironmentalandhealth benefitsof aplant-based diet. Check out the following resources and dont forget to check out our plant-basedhealth,foodandrecipesarchives for our latest content: For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high quality content. Please consider supporting us by donating!

Read more:
Plant-Based Diet Linked to Improved Cognitive Health - Market Research Feed

Last year, Americans borrowed more than $88 billion to pay for health care. One in four Americans skipped medical appointments because of concern about cost. Medical debt is the number one cause of personal bankruptcy in the U.S. These statistics reflect a trend of increasing costs and declining health outcomes that has been plaguing America for decades.

Back in 1970, the U.S. spent $74.6 billion on health care, but by 2017 that figure had skyrocketed to more than $3.5 trillion. And yet, despite this explosion in health care spending, American life expectancies declined for the first time in 2015, and again in 2016.

Paying for health care has defined much of the political conversation over the past several years, but is our spending making us healthier?

Almost everyone alive has some concern about dying. Mostly, we are worried about the loud killers: Will we die from a catastrophic accident such as a car collision or plane crash, or perhaps as the result of some violent crime? Yet it is the silent killers that ultimately cause the vast majority of deaths in this country heart disease, cancer and stroke.

And then there are the other silent killers obesity linked to poor diet and lack of exercise, as well as habits such as substance abuse and cigarette smoking. Despite the trillions of dollars being spent on health care each year, these killers remain difficult to stop. Some of it has to do with awareness. Americans are not being educated by the health care system about these dangers in time for them to make preventative lifestyle choices that can extend their lifespans and the amount of time that they enjoy good health.

The monetary incentive for doctors and health care professionals to keep people well pales in comparison to that of treating sick people. After all, the cost of prevention is often a fraction of the price of the cure for a malady. But we have proven that, as a society, we could easily go bankrupt trying to cure diseases once theyve reached a critical stage. Our money and focus are far better spent on the activities we can control to keep illnesses from becoming so deadly in the first place.

It is difficult to have conversations about these issues when most of us receive our health care from either the government bureaucracy, which sees us as just a number, or a private health system that sees us as just another dollar. Real health care transcends economics and delves into the social and community realms. It is only when we have long-term relationships with our doctors and medical professionals that real progress begins to take place.

Consumers also need to start asking better questions. Rather than asking how we can cure what ails us, we need to ask how we can maintain our health. What steps can we take, in terms of our lifestyle and behaviors, that help keep us healthy so we dont end up relying on cutting-edge, expensive medical procedures and pharmaceuticals after one of the silent killers has struck?

Luckily, the answers are out there. Health comes from eating a good diet, exercising regularly, getting good sleep and maintaining good relationships and from avoiding harmful behaviors such as smoking and abusing drugs. Avoiding chronic stress is important, too. Prayer and contemplation can reduce stress and build emotional and spiritual wellbeing.

These answers are not hard to conceptualize, but these simple, effective habits may be difficult for many people to implement because of the stresses of modern life and cultural factors. We could learn a lot from other parts of the world where prevention may be the only option. In many countries, the lions share of health care spending is on primary care. This has proven to be a far more efficient and effective use of resources than a misplaced emphasis on emergency care.

While the silent killers may be responsible for many of the bad health outcomes Americans experience, it may be silence itself that ultimately kills us. Among men especially, there is a hesitancy to speak up about problems until they reach the point where we cannot help but scream. Many of us dont get regular screenings for common diseases as we age; we may assume that if we dont know about it, then it doesnt exist.

This plainly does not work. We need to become more vocal about what ails us, and begin to speak up and make ourselves heard before it is too late.

Armstrong Williams (@ARightSide) is the owner and manager of Howard Stirk Holdings I & II Broadcast Television Stations and the 2016 Multicultural Media Broadcast Owner of the Year. He is the author of Reawakening Virtues.

Follow this link:
Curing the silent killers: Speak up and ask the right questions | TheHill - The Hill

ANI | Updated: Nov 27, 2019 13:53 IST

Washington D.C [USA], Nov 27 (ANI): Researchers have recommended using typical resistance exercises such as leg press to overcome the problem of muscle inactivity. Several years of hospitalisation, one example of muscle inactivity, causes a disproportionate decline in the muscle strength known to affect balance, increase the risk of joint injuries, and hinder movements involved in sports, according to research from the University of Roehampton, published in --Experimental Physiology. Thus, rehabilitation programmes should work to build the strength involved in these types of activities, using typical resistance exercises, but with the attention of lifting the resistance as rapidly as possible. The effects of long-term muscle inactivity (via e.g., sedentary behaviour, hospitalisation, or space travel) have proven difficult to study in a laboratory environment, as there are ethical issues with enforcing prolonged physical inactivity. Previous research has shown that the thigh muscles of individuals with an amputation below the knee are used less during movement and therefore become weak. Amy Sibley, Neale Tillin and colleagues at the University of Roehampton, therefore, used below-knee amputees as a model to understand muscular changes that happen with long-term inactivity. Similar changes might happen in the muscles of someone who is hospitalised, sedentary, or travelling in space. Scientific studies have previously defined two main types of strength: maximum and explosive. Maximum strength is what it sounds like, the maximum capacity of your muscles for producing force. People rarely need to utilise this maximum capacity in daily activities. Explosive strength is the ability to quickly produce force and is relevant during many daily activities such as recovering from a loss of balance, avoiding joint injuries, and when playing sports. The researchers showed that when they compared maximum and explosive strength, amputees lost comparatively more explosive strength. They also found that the muscular changes that accompanied this reduction in strength could not have been anticipated from the typical short-term bedrest studies, and were specific to the type of strength examined. Therefore, rehabilitation regimens (for amputees or other populations who have experienced inactivity) should be tailored to help them recover explosive strength specifically. "This research has exciting potential to help people who have been inactive long-term, due to hospitalisation, for example, regain the strength they need for daily activities such as avoiding falls," said Amy Sibley, first author of the study. "To achieve this aim, clinicians need to be specific about the type of strength training they use, for example, typical resistance exercises (e.g., leg press) should be performed with the intention of lifting the resistance as rapidly as possible," added Sibley. (ANI)

The rest is here:
Typical resistance exercises help in recovery from years of inactivity: Study - ANI News

Get Healthy Rushcliffe is launching a new exercise on referral programme to help residents of Rushcliffe with long term health conditions become more physically active.

Exercise is a critical component of achieving a healthy, balanced lifestyle. Get Healthy Rushcliffe aims to make that as easy and as accessible as possible to those living in Rushcliffe.

By being more active, you can help reduce the likelihood of developing long term healthconditions such as heart disease, Type 2 Diabetes and high blood pressure.

Mark Lambourne, Managing Director of Parkwood Healthcare, the organisation behind theGet Healthy Rushcliffe project said that This is a fantastic opportunity for us to work with our partners at Lex Leisure and the wider health and social care community to help embed physical activity within the community of Rushcliffe.

The new 8 to 12 week programme allows residents of Rushcliffe who have been referredby their GP to engage in a personalised and safe exercise programme on a one to onebasis with a qualified instructor.

The programme offers expert advice in relation to health conditions and exercise. Our instructors are highly trained in planning and delivering programmes tailored to the needs and goals of the individual participants.

As part of the programme, participants are able to access the fantastic facilities at Bingham Leisure Centre, Cotgrave Leisure Centre, Keyworth Leisure Centre and Rushcliffe Arena at a discounted rate to enable them to take up more physical activity.

Rushcliffe Borough Councils Executive Manager for Communities Dave Mitchell said:Were delighted to support Get Healthy Rushcliffe at our leisure centres, building on theBoroughs great sport, lifestyle and place.

Encouraging those with health conditions to continue to be active is vital, whether in a role to assist recuperation or to make a significant difference in wider physical and mental wellbeing.

As well as an Exercise on Referral scheme, Get Healthy Rushcliffe also offers residents of Rushcliffe an online resource through which they can access advice, guidance and resources on how to stop smoking, eat a healthier diet, be more physically active, drinkless alcohol and maintain a healthier weight.

Anyone who is a resident of Rushcliffe is welcome to register at

http://www.gethealthyrushcliffe.co.uk to access the range of services that are available. If you would like more information please do not hesitate to contact us on 0115 784 5690, PARKWOOD.gethealthyrushcliffe@nhs.net or visit the website on http://www.gethealthyrushcliffe.co.uk

More:
New GP Exercise on Referral scheme to launch in Rushcliffe - West Bridgford Wire

Share on PinterestKendrick James Farris at the weightlifting event at the Rio 2016 Olympic Games. Getty Images

Packed with record-setting athletes displaying cut physiques and explosive power, The Game Changers, a new documentary on Netflix, has a clear message: Vegan is best.

The film aims to make the case that a vegan diet isnt only the most advantageous diet for long-term health, but for an athletic edge as well.

From Olympic weightlifter Kendrick Farris and cycling champion Dotsie Bausch to top distance runner Scott Jurek and Arnold Schwarzenegger (a producer of the film), the documentary chronicles several professional athletes who attribute getting faster and stronger, and recovering from injury more quickly, to adopting a plant-based diet specifically vegan.

Vegans dont eat meat or products derived from animals, like eggs or milk.

While theres not much data to back a trend of professional athletes going vegan or vegetarian, Barbara Lewin, RDN, CSSD, LDN, a sports nutritionist who works with professional athletes, including Olympic athletes and members of the NHL and NBA, certainly sees her pro-athlete clients embracing a plant-based diet.

My clients see so many benefits to eating a plant-based diet that postseason, they dont go back to eating as an omnivore or a carnivore, Lewin noted.

Healthline asked that question to David C. Nieman, DrPH, FACSM, a professor of health and exercise science and director of the Human Performance Laboratory at Appalachian State University in North Carolina, where he studies athletes and diet.

Nieman is a vegetarian and marathon runner who sees many reasons someone would want to become vegan. Still, he had a clear answer: No.

The only possible way it [a vegan diet] may help some people is if theyre involved in a sport that takes more than an hour, Nieman stated.

And thats only if they were on a low carb, high fat diet and switched to a vegan diet, which would mean theyd be taking in more carbs. Those people would see improvement in endurance not sports skill, he said.

Studies on the correlation between performance and vegan, vegetarian, and meat-eating diets are rather limited.

One recent study published in the Journal of the International Society of Sports Nutrition tracked the maximum exercise capacity of 76 recreational runners, 18 to 35 years old, for 6 months. Of the group, 26 followed a diet that included meat and plants, 26 ate a vegetarian diet, and 24 ate a vegan diet.

The results suggest that there are no differences in exercise capacity between vegan, lacto-ovo-vegetarians and omnivorous recreational runners, the studys authors wrote.

The bottom line: All kinds of diets are compatible with performance, Nieman said.

Thats if you make healthy choices compatible with whatever diet you want to follow.

Lewin agrees that any diet needs to include wise choices if youre eating for health or performance.

If youre living on crackers, vegan cheese, and other processed foods, its not a good choice. For a vegan diet to be healthy and to work for the elite athlete, it has to have a strong foundation in vegetables and fruits, legumes, whole grains, nuts, and seeds, she told Healthline.

The Game Changers shares stories of both long-term health on a vegan diet and immediate improvements in performance. Bouncing back quickly between workouts is also important for professional athletes and many more casual athletes too.

According to Nieman, youve got to look at nutritions effect on three areas to get an overall sense of how diets affect athletes: long-term, acute, and post-workout recovery.

Long-term health is important for athletes. Plant-based dietary choices are at the heart of all healthy eating patterns, Nieman explained, whether your diet of choice be vegetarian, Mediterranean, or DASH, for example.

The 3-day period before a sports event matters a lot. Athletes should eat a high carb diet, with most carbs coming from grains and dried fruit.

What you eat every day counts towards your health and overall performance. However, the pre-workout or prerace meal is extremely important, Lewin said.

A high fat meal can leave you feeling sluggish and is not a good fuel for the muscles, whereas a meal with the right balance of carbohydrate and protein will digest efficiently and provide good energy, she said.

Finally, Nieman points to an area of study called metabolic recovery, or bouncing back to normal after a race or workout.

This area of study has discovered what you eat can improve your return to homeostasis. The simplest snack? Fruit. Niemans research has found bananas, pears, and blueberries all support your bodys recovery after exercise.

Fans of the vegan diet claim that if you eat vegan, its easier to bounce back between workouts with plant protein since its less inflammatory.

Nieman, whos currently studying athletic recovery after 90 minutes of hard exercise when someone eats pea vs. whey (dairy) protein post-workout, strongly disagrees.

Its nonsense that plant protein will help you recover any differently, he said.

But Lewin believes the anti-inflammatory effect of plant foods help with recovery.

With higher levels of exercise intensity you produce more free radicals and byproducts that can cause inflammation in the body. A vegan, plant-based diet rich in antioxidants can have an enormous impact on reducing inflammation, she said.

Lewin and Nieman agree on one point, though: Its not at all necessary to consume animal products to excel in pro sports.

Whether youre biking or training for a Tough Mudder, weekend warriors can experiment with vegan meals thatll fuel your body.

The prerace meal needs to be high in carbohydrate, low in fat and fiber (which both slow down the digestive process), and can contain moderate amounts of protein, according to Lewin.

Try:

A game-changing takeaway from the film? Its not at all necessary to consume animal products to excel in pro sports.

Read more:
Elite Athletes Are Going Vegan. Will It Help You? - Healthline

Weight loss plans can help Britons who are struggling to lose weight. However, one expert has revealed a tip that most dieters wont mind adding to their diet plan.

According to Dr Michael Mosley the key to a better body is as simple as getting an extra hour of sleep every night.

This is because sleeping too little can cause the metabolism to change, preventing the body from processing food as effectively. An extra hour could help you to lose weight within weeks.

Karen Collins of the American Institute for Cancer Research, also claims late nights mean we snack more, and exercise less.

She said: We all know that when were tired, we reach for food first of all as a comfort thing. It now seems there is a biological basis for this, which we havent seen before.

READ MORE: Eddie Hall cut one thing from diet to shed astounding five stone

Hormone levels affected by sleep

Karen believes changes in our hormone levels are caused by sleep deprivation.

Her theory is based on research from Toyama University in Japan.

There, researchers linked sleep deprivation in children with changes in the way the body processes sugar.

In the study of six-and seven-year-olds, children who slept nine to ten hours a night were compared with those who only slept eight to nine hours. The latter group was almost twice as likely to be overweight.

Children sleeping less than eight hours a night were almost three times as likely to be overweight.

DONT MISSSusanna Reid unveils slim physique after dropping 1st 7lb [DIET PLAN]This simple drink can help you slim down fast [EASY TRICK]Emma Barton: Strictly star uses this trick to stay slim [HOW TO]

Karen said: One hormone, cortisol, regulates metabolism of sugar, protein, fat, minerals and water.

Along with higher levels of resistance to insulin, which have also been spotted in the sleep-deprived, changes in levels of cortisol can lead to weight loss becoming much more difficult for those who dont sleep properly.

We are not saying that the weight will drop off if you get an extra hours sleep but I would expect to see changes within weeks rather than months.

To lose weight, sleep to raise your leptin levels

According to Dr Mosley less sleep means more cortisol, which means weight gain. But cortisol is only part of the picture.

Two hormones leptin and ghrelin work together to manage appetite. Leptin reduces hunger, while ghrelin promotes it.

Researchers at the University of Chicago monitored hormonal levels and appetite in a group of 11 subjects during two six day periods.

During the first six days, the volunteers received four hours of sleep during the night; during the second six days, they were allowed to sleep for twelve hours.

Tests showed that sleep-deprived volunteers had 18 percent lower leptin levels and 28 percent higher ghrelin, associated with a 24 percent increase in self-reported hunger and a 23 percent increase in self-reported appetite.

There was an overall increased preference for sweet, salty and starchy foods, with a 45 percent increase in salty food preference.

Better sleep: the foundation of healthier eating

As anyone who has tried to lose weight will testify, fighting a losing battle against your own willpower can be a dispiriting experience.

Too often, diets leave people weighing even more than they did to begin with, as they struggle with constant hunger, cravings and loss of energy.

There is a better way. By getting enough sleep, your body will re-set its hormones to make better food choices.

With a high-fresh, low-carb diet, intermittent fasting, and exercise tailored specifically for the needs of those who want to lose weight, you can completely re-set your appetite.

You wont want to eat unhealthy food, and the weight that you lose wont come back.

Read the rest here:
Doing this for an hour a day can help you lose weight within weeks and its not exercise - Express

Fitness for many is a difficult journey especially when trying to focus on one particular area - such as belly fat- and getting little result.

Exercise and diet both play a crucial role in ensuring you get the results you want.

For so many of us, there are two major factors that prevent us from getting a workout in: time and space,Grincerisaid.

Scheduling time to work out is one thing that takes a lot of organisation and dedication, but finding the physical space to work out should be a no-brainer.

For most, finding the time to go to the gym, especially once winter is in full swing, can be extremely difficult.

Withblastsof cold weather, motivationcandrop and gym membershipsgoto waste, butGrinceriexplained you can do a simple belly fat burning exercise from the comfort of ones home.

DON'T MISS

He said: Working outdoesnt require a huge studio, a spacious backyard, or even the need to move your furniture around, he said.

According to Grinceri, there are four essential moves that use gliders and light ankle weights that each target the core and can be doneina teeny tiny apartment.

These are the top four moves recommended bythefitness specialist.

1. Torso Twist

Angelo Grinceri said: With light ankle weights on, tap right toe in front and put hands behind your head.

Pull belly button in towards the spine as you lift leg up to a soccer kick and rotate torso before bringing to starting position.

Lean body back after restarting each repetition. Repeat 8times on both sides.

2. Rotation Lift

Take one arm straight out at a diagonal and opposite leg out to the side. Lift knee as you squeeze abs, bringing arm to knee and twisting.

Lift and reach back to starting position. Repeateighttimes on both sides, he explained.

3. V-Up

Angelo recommended a V-up as one of the moves a slimmer should do to ensure natural belly fat burning to occur.

He said: Starting on your butt with legs out in a V-position. Lean back and lift knees up slowly as you squeeze core tight before bringing legs back down. Repeateighttimes.

4. Plank Hover

Start in a plank position with both feet on one glider, keeping abs tight and elbows in line with shoulders.

Shift chest forward, bringing it in front of elbows before returning to starting position. Repeateighttimes.

Angelo trained at theGreys Institute of Physiotherapy alongside doctors; armed with the knowledge of how each tiny muscle connects to the bone and how each joint moves. He trained here with his childhood friendStephen Pasterino and founder of the method.

Hisapproach to health and wellness is all about longevity and preparation. He believes we should participate in exercise that prepares the body for all of lifes daily requirements, mainly ones that improve how well we get from place to place (such as walking!)Angelo uses his background in human performance and pilates to stimulate and tone every muscle in the body while challenging balance and coordination.

Angelo regularly treats fans to workout videos and fitness images on his personal Instagram.

As a teenager, he became obsessed with bodybuilding. He lifted heavy weights with basic movement patterns, never stretched, and subsequently felt terrible, with back pain. So he then reviewed his fitness lifestyle and started to replace every piece of it with a more holistic option.

See the rest here:
Star fitness specialist gives his top tips on burning belly fat without going to the gym - Express

spukkato/Getty Images A healthy diet, more exercise, more sleep, and better stress management are often the keys to weight loss. But what if youre doing all that and not seeing a difference? Unfortunately, theres no magical weight loss pill that will help you keep pounds off forever, but there may be one out there to give your body the jumpstart it needs.

After appropriate nutrition and physical activity, drug therapy to promote weight loss in patients who are overweight or obese can often improve a patients metabolic healthas proven by controlled, randomized, clinical trials, says Harold Bays, M.D., F.O.M.A., F.T.O.S., F.A.C.C., F.A.C.E., F.N.L.A., medical director and president of Louisville Metabolic and Atherosclerosis Research Center and chief science officer for the Obesity Medical Association. What is perhaps most exciting is the number of investigational anti-obesity agents in development. The prescription medications mentioned below are all FDA-approved, but they can come with side effects and arent right for everyone so youll want to discuss your unique situation with a physician who specializes in weight loss to figure out the best weight loss plan for you.

Liraglutide

This drug is actually an injection, not a pill. However, patients using liraglutide (Saxenda) may lose 5-10% of their bodyweight. Its also available in a lower dose (Victoza) to treat type 2 diabetes.

Lorcaserin

Lorcaserin (Belviq) acts on the serotonin receptors in your brain to trick you into feeling fuller than you normally would after eating smaller servings. The medication can help patients lose 5-10% of their bodyweight.

Naltrexone-bupropion

A mix of these two drugs (available as Contrave) may curb hunger and help you feel full. Traditionally, naltrexone is used to treat drug addictions and bupropion is used for depression and smoking cessation. Patients taking a naltrexone-bupropion prescription may shed 5-10% of their bodyweight.

Orlistat

Available in a higher dose as a prescription (Xenical) as well as over-the-counter in a lower dose (Alli), orlistat is a lipase inhibitor that helps reduce the amount of fat your body absorbs from food. Some people lose about 5% of their bodyweight while taking orlistat.

Phentermine

Phentermine is a stimulant that helps suppress your appetite and could lead to a drop of about 5% of your bodyweight. However, its only approved for short-term use (up to 12 weeks). Phentermine is also part of a combination drug called Qsymia that contains topiramate (which is used to treat migraines and seizures). That formulation can help some patients lose 5-10% of their bodyweight.

Most supplements that tout weight-loss benefits dont have enough robust research on humans to support their claims. The FDA also considers supplements (which can be formulations of nutrients like vitamins, minerals, or amino acids, or ingredients derived from herbs or botanicals) more like foods than drugs so theres no regulation. That means its up to individual manufacturers to make sure their products live up to the claims on their labels.

If youre interested in taking a supplement to boost your weight loss efforts, make sure you talk to your doctor first, especially because some can interact with medications you may already be taking. Below, weve compiled a list of popular ones.

Caffeine

We all love coffee because of the way it energizes us. The same way coffee stimulates our central nervous system, caffeine as a supplement can also kick our fat oxidation process into gear. Studies are mixed, but it may have a small effect on bodyweight and help prevent weight gain in the long run. Youll just want to be on the lookout for nervousness, vomiting, and a rapid heart rate.

Chitosan

Derived from the exoskeletons of crustaceans and arthropods, chitosan is a starch that binds fat in the digestive tract. Some small, poor-quality clinical trials show minimal effect on bodyweight, and side effects can include indigestion, bloating, and constipation.

Conjugated linoleic acid

Some clinical trials show that conjugated linoleic acid may work on a number of bodily processes including lipolysis, lipogenesis, and apoptosis to cause small reductions in bodyweight and body fat, but results are mixed. Unfortunately, it can cause quite a few digestive issues and throw off your glucose homeostasis.

Forskolin

Extracted from a plant in the mint family, forskolin is said to reduce a persons appetite. The problem is that it hasnt been studied very much on humans so its hard to say if it actually works. Side effects may also include indigestion, hypotension, blurred vision, pale skin, and fatigue.

Garcinia Cambogia

This is an extract from a tropical fruit that contains hydroxycitric acid. While some research has found it might promote small amounts of weight loss in the short term, side effects can include nausea as well as liver toxicity in rare cases.

Glucomannan

Glucomannan is an ingredient extracted from the roots of the elephant yam. Older studies suggest that taking glucomannan with meals may help keep you fuller longer to help you lose weight. However, more recent research shows that it doesnt really help with weight loss. Not only that, it can leave you with bloating, gas, and soft stools.

Green coffee bean extract

This extract may work by preventing the accumulation of fat and regulating the metabolism of glucose. Some research points to small amounts of weight loss, but few high-quality clinical trials have been completed. Headaches and urinary tract infections have been reported as side effects.

Green tea extract

Theres not enough research to say green tea definitely helps you lose weight, but some studies say it may help by boosting calorie burn and fat oxidation and lowering fat absorption. The bad news is it theres the potential for unpleasant side effects like constipation, nausea, high blood pressure, and liver damage.

Hoodia gordonii

This succulent from Africa is said to reduce appetite, but theres very little published research on humans and it can trigger higher blood pressure and a faster pulse.

Irvingia gabonensis

Irvingia gabonensis comes from the seed of an African mango tree. Its purported to interfere with adipogenesis and help reduce leptin, a hormone associated with obesity, but few clinical trials have been done. It can also cause gas, headache, and sleep disturbances.

Raspberry ketones

As you probably suspect, raspberry ketones come from raspberries. Some studies point to various raspberry components as helpful weight-loss aids, but there is very limited research specific to how raspberry ketones work on the human body, and some of it is funded by the National Processed Raspberry Council. While theres potential for success, a lot is unknown.

Steer clear of any supplements containing these ingredients, which can pose serious health risks:

Gallery: These 40 fit celebrities over 40 will inspire you to hit the gym

Like what you just read? Youll love our magazine! Go hereto subscribe. Dont miss a thing by downloading Apple News hereand following Prevention. Oh, and were on Instagram too.

Originally posted here:
The Latest Weight Loss Pills That WorkAnd the Ones That Don't - msnNOW

Analysis by MORE TH>N revealed obesity was a significant factor in six of the 12 most common pet insurance claims it received in 2018.

It said having a cat or dog which was overweight or which was not having enough exercise could contribute to the development or complexity of these conditions. Indeed, it could also impact the animals rate of recovery from these illnesses.

Claims for these conditions average at 900 compared to the 722 for the top 12 conditions overall. And MORE TH>N said this was most likely because obesity could make it harder to treat these types of illness a factor which drives up vet fees.

MORE TH>N revealed it received over 9,000 claims and paid out more than 8 million for this top six obesity-influenced conditions in 2018.

The problem, it said, was largely caused by pets not getting enough exercise and having a poor diet.

Andrew Moore, director of Pet Claims at MORE TH>N, and a qualified vet, said: As an insurer and a former vet, I regularly see the issues pet obesity can cause and its a worrying trend.

Pet owners are responsible for keeping their pets healthy, but the truth is many cats and dogs arent getting enough exercise.

In a bid to help pet owners, MORE TH>N than partnered with PitPat, which makes dog activity monitors, to offer free membership to the service for customers who take out pet insurance in November.

Being a member means you will be entitled to a free PitPat monitor which is attached to your dogs collar to monitor their exercise and weight.

The monitor works with a free app that sets a daily exercise goal based on the dogs breed and age, and users earn points for reaching their goal.

These points can be exchanged for prizes, including up to 100 cashback for MORE TH>N customers.

Andy Nowell, CEO of PitPat, said: Every owner wants to do the best for their pet, but sometimes we all need a little help.

As diet also plays a crucial role in keeping pets healthy, MORE TH>N has provided advice on managing your dog or cats diet here.

Read more:
How helping your dog shed the pounds could save you money - The Money Pages