As we plunged into another national lockdown on January 4, gyms felt the full force of the governmental restrictions.

For many, exercise is vital to their daily or weekly routine to maintain physical and mental health.

But things are looking up - temperatures are set to increase and days to gain more light as we enter February. There is more of a chance to get those trainers on and step outside for some exercise and fresh air.

Wiktoria Sedkowska from Hackney and Ivan Gal from Putney are both personal trainers.

For more news and features about London directly to your inbox sign up to our newsletter here.

They both shared their diet and exercise tips with MyLondon to get in shape and combat bad habits that make us feel more lethargic, as well as the foods we should be eating to stay on track.

Wiktoria said that cutting back on the amount you eat is important in lockdown.

"It is important to realise that as we aren't moving as much as before," she said. "So we can't eat as much as we used to when we were walking or travelling to work.

"I highly recommend to cut down on eating big dinners. It's better to have carbs for lunch so our body has time to digest that and for a last meal have something light.

"Dressings and crazy amounts of salt aren't good for us.

"If you love sweets, opt for healthy substitutes. Myself, I can't live without a cup of natural cocoa with Stevia and coconut milk. Delicious, full of potassium and less than 100kcal per cup."

Ivan agrees in terms of decreasing carbs but advises us to increase the amount of healthy fats in our diets like fatty fish, avocados and chia seeds.

"If you want to build muscle I suggest a higher protein intake. Don't avoid the fats - they are crucial in both fat loss and muscle gain."

You might think that with gyms once again closed, you're limited in what you can do from home.

If going out for a gruelling run isn't your thing, then not to worry.

Ivan says that resistance bands are the way to gain and sustain muscle.

"I use resistance bands and body weight exercises for myself and my clients," he said. "Mane Sports' bands are excellent for these."

He also posts his workouts in the parks using some unusual but brilliant substitutes.

Lifting the weekly shop can really add definition to your arms it seems.

Wiktoria gave us a more detailed workout plan below.

She said: "Exercises like push ups, pull ups, planks, sit ups, lunges and squats will never be out of fashion because they work for the main group of muscles.

"This is a recommended full body workout for beginners."

Here's the workout in full:

10-15 push ups(on the knees if you don't have enough strength)

10-15 back extension

10-15 triceps dips

10-15 bridges

10-15 lunges(each leg)

10-20 squats

10-15 sit ups

Plank (hold as long as you can)

20 bicycle crunches

If you don't exactly know what these exercises are, YouTube offers great short videos on how to perform them properly.

She continued: "For cardio I recommend getting into jogging- the change of scenery and fresh air will do good for you!"

But what about those mornings when all you want to do is sleep in for an extra 15 minutes? Well, Ivan is very unforgiving.

Ivan said: "The best way to stay active during the lockdown is not to rely on motivation.

"Motivation comes and goes but what makes you wake up every day and put in the work is discipline."

Do you have a story? You can get in touch, in complete confidence if necessary, below:

Follow Reemul, or drop him a direct message, on Twitter here.

Follow his Facebook page here.

You can read more of his stories here.

Email him on reemul.balla@reachplc.com.

Keep up to date with the latest breaking news here.

Like the MyLondon Facebook page and follow MyLondon on Twitter

Do you have a story you think we should be covering? If so, email reemul.balla@reachplc.com

See the original post here:
London PT's snack to fight sugar cravings that's a better choice than chocolate - My London

Intuitive eating is a great way to change your relationship with food, without needing to count calories or cut out specific foods from your diet. Intuitive eating is all about listening to your body and eating according to your body's needs. The focus of intuitive eating is not on weight loss, but on mindfulness.

Here's what you need to know about intuitive eating as well as how to do it.

Intuitive eating involves eating when you are physically hungry and stopping when you feel full. Essentially, it encourages you to listen to your body to guide your eating habits, says Erin Holley, RD, registered dietitian at The Ohio State University Wexner Medical Center.

"The principles of intuitive eating will help you reconnect with that innate ability to eat without other messages clouding what, when, and how much to eat," says Holley.

The practice of intuitive eating comes from a book called Intuitive Eating written by Evelyn Tribole and Elyse Resch, who are Registered Dietitian Nutritionists. Originally published in 1995, the book is now in its fourth edition, and the practice of intuitive eating is still recommended by dietitians and nutritionists.

There are 10 principles of intuitive eating, according to the book.

Unlike a traditional diet, nothing is specifically off-limits with intuitive eating. There is no limiting of specific foods or counting of calories.

"This isn't a diet. It's really about changing your relationship with food and having more awareness and attunement with your own body and eating in response to that," says Holley.

Additionally, intuitive eating focuses on a more holistic approach to a healthy lifestyle.

"The overall idea of those principles is that complicated and restrictive diets tend to fail and the most important goal is to focus on a healthy diet and lifestyle," says Artur Viana, MD, clinical director of the Metabolic Health & Weight Loss Program at Yale Medicine.

For example, Viana says intuitive eating allows you to appreciate food that you enjoy that you might not be "permitted" to eat when you're on pre-packaged or fad diets.

Plus, Viana says intuitive eating is really based on listening to your own body, particularly the cues it gives you related to hunger and fullness, as well as how you respond to emotions, and the role of food in your life.

A 2014 meta-analysis of 26 studies concluded that intuitive eating is a great way to maintain weight and possibly improve health markers such as blood pressure and cholesterol levels.

Additionally, Viana says intuitive eating is related to better body image and is also used to treat and prevent eating disorders such as binge eating.

Another 2014 review of 20 studies found that intuitive eating was associated with positive psychological benefits including better self-esteem and quality of life, and less depression and anxiety.

Important: Intuitive eating does not promise weight loss, Holley says. If someone is promoting intuitive eating as a way to lose weight, she says they are probably promoting a diet alongside it, which goes against the principles of intuitive eating.

There are several actionable ways that you can practice intuitive eating. Some tips include:

Intuitive eating may not be for everybody. "Intuitive eating is just another framework to think about lifestyle, and not necessarily the only or best approach to food," says Viana.

If you aren't sure if intuitive eating is the best approach for you, be sure to talk to your doctor to determine if intuitive eating would be a good fit.

Two crossed lines that form an 'X'. It indicates a way to close an interaction, or dismiss a notification.

More:
What is intuitive eating? Principles and tips to practice it - Insider - INSIDER

Workout meal: Enough protein-rich foods can help in muscle recovery

Workout helps in burning stored energy. You lose fat but over a time but your muscles are also lost in strenuous workouts as you aim to push your body. An effective method to not burning off your muscles is healthy pre and post workout nutrition. The pre workout meal recharges your blood with carbohydrate energy and a small amount of protein. This allows you to push the muscle into burning fat whilst it's getting its fuel. Most workouts happen early morning on an empty stomach or later in the evening where people are dashing from work into the gym. In both these scenarios, not eating pre-workout results in a weight loss plateau.

Also read:Kick Start Your Day With These Quick Exercises On Bed

During your workout, have a green tea lemonade with no sugar and 5 grams of Brached Chain Amino acids added.

Your pre and post workout meals affect the results of your workout Photo Credit: iStock

Post workout a 10-15 grams of vegan protein powder or whey protein is best. Try to avoid any powders with chemical sweeteners. Instead add the protein powder to a curd or almond milk and shake it up and consume within 20 mins of finishing a workout.

It is advised to eat the heaviest meal post workout. This ensures you retain muscle. Then you grow muscle due to your intense workout and finally this added muscle that you accumulate on a week to week basis, raises your metabolism and this is the secret fat burning machine, i.e., your own muscles.

One should also do a bi-monthly body assessment of weight, fat and muscle and determine how the decrease or increase are happening. Managing your daily calorie intake is important. Men are encouraged to work out on an empty stomach and women to eat a good meal 1-2 hours prior and then workout. You will then not hold your weight loss plateau for long.

Also read:Exercise At Home: Follow These Workout Tips To Maximise Results

Finally remember losing weight via nutrition and exercise is a calculated strategy. Food unfortunately is very difficult to be exacting on the proteins, carbs and fats. Total calories on a daily basis can be off by over 30% causing daily mismatch of targeted calorie loss via diet. So for your exercise strategy to maximise muscle growth and fat burn at the same time, please get your pre and post workout meals balanced perfectly for the best results.

(Ryan Fernando is a CelebrityandSports Nutritionist)

Promoted

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

Read the original:
Pre And Post Workout Nutrition: Expert Reveals What You Should To Eat For Maximum Results - NDTV Doctor

As a Patriots fan, it's going to be a weird, uncomfortable and somewhat bitter experience watching Tom Brady compete in his 10th Super Bowl -- the first not in a New England uniform. I'll forever be grateful for Brady's contributions to a dynasty that spanned nearly my entire childhood, and of course I want the best for him ... he's provided so much joy for me as a sports fan. Still, it's always hard to see an ex thriving after a separation, you know?

But since Brady is Super Bowl bound and one of my strongest personality traits is an ability to punish myself at any given opportunity, my bosses here at CBS Sports thought it would be a good idea for me to embrace this personal crisis. What better way to prepare for the uncomfortable experience of watching Brady in Super Bowl LV than by living the TB12 lifestyle for a week leading up to the game?

Please check the opt-in box to acknowledge that you would like to subscribe.

For those unaware, TB12 is Brady's lifestyle brand built around his method of living that has allowed him to find an unparalleled level of sustained success at the NFL level. Exercise, nutrition, expensive pajamas ... it's all part of the Brady method. For this experiment, we're going to focus on the diet and pliability aspects of the TB12 method, and I'll be documenting my experiences along the way.

And for the record: I used to live a somewhat respectable lifestyle of my own before the world shut down last March. I used to work out frequently, attempt to eat well and at least make a casual effort to pretend that I take care of myself. However, over the last year or so, my brand has essentially become cigarettes, cheap beer, frozen pizza, marathon video game sessions and deteriorating hygiene. This project from my bosses may very well be an intervention masked as a "work assignment," so let's see how it goes.

There's a good chance you've already heard about Tom Brady's absurd diet. The checklist of things he can't/won't eat is seemingly longer than the things he can/will. Here's a glimpse at the insanity from Brady's personal chef:

"No white sugar. No white flour. No MSG. I'll use raw olive oil, but I never cook with olive oil. I only cook with coconut oil. Fats like canola oil turn into trans fats. ... I use Himalayan pink salt as the sodium. I never use iodized salt.

[Tom] doesn't eat nightshades, because they're not anti-inflammatory. So no tomatoes, peppers, mushrooms, or eggplants. Tomatoes trickle in every now and then, but just maybe once a month. I'm very cautious about tomatoes. They cause inflammation.

What else? No coffee. No caffeine. No fungus. No dairy.

The kids eat fruit. Tom, not so much. He will eat bananas in a smoothie. But otherwise, he prefers not to eat fruits."

Yeah, so it's safe to say I won't be following Brady's diet exactly as the quarterback does -- I'd rather decline the assignment and be unemployed. However, I'll be following the loose outline provided by the TB12 website. Here's a basic outline of the rules:

As I mentioned off the jump, this a drastic change from my natural way of living, so I had to knock out a quick food shopping trip in order to prepare. I figured my local Trader Joe's would be the best play for a lot of the organic meats and vegetables, and then I filled in some of the blanks with a trip to Stop & Shop.

We've hit an annoying road block already, as I figured yogurt & granola would be a good way to make the nuts and seeds bearable. Turns out I'm an idiot who forgot that yogurt is dairy, and also an idiot who didn't realize that granola has a ton of sugar in it? God, this sucks already. I also decided to try some "green juice" simply because it looked healthy and seemed like something I'd be involved in while on this diet. It tastes like rain water collected in a yard waste bag and I will not be doing that ever again.

I had a palm-sized portion of chicken (cooked in coconut oil) for dinner along with some spinach, carrots and cucumbers for dinner. Not exciting but, honestly, it was solid. The bigger issue is that I got hungry again and sort of broke the rules on the first day already, as you're not supposed to eat anything within three hours of going to bed. I had celery and almonds as a late night "treat" to settle the hunger. You know your life is in a pretty lame place when you have to feel guilty about eating celery and almonds.

Also, this is so much water to drink. I can't stop peeing.

Okay, I'm not going to lie ... I had a banana for breakfast and then I completely skipped lunch because I simply didn't want to eat any of this healthy crap. That's how diets work, right? It seems like I'm on the way to losing weight one way or another.

The water thing is still absolutely killing me. I always knew that I never drank enough water throughout the course of a day, but I feel like I'm drowning myself by drinking this much water. I'm bloated and I feel like I could legitimately be popped like a water balloon.

I finally got hungry enough to make another one of these meals for dinner, and I definitely overcompensated. I once again had some seasoned chicken and an absolute boatload of vegetables. Like, way too many vegetables. Look at how stupid this looks:

Yeah, about that whole "eating until you're 75% full" thing ... may have overshot the landing a little bit. I also dropped a bunch of carrots on the floor while taking them out of the fridge. And, yes, I did cheat by eating two pieces of chocolate late last night (OK, fine ... it was four pieces of chocolate.) This is completely going off the rails already.

And, for the sake of full transparency, I am farting. A lot. Still trying to figure out if that's the diet's fault, but it is rather concerning.

Read more here:
TB12 Diet Diary: What it's like to live like Tom Brady for a week - CBS Sports

The narrative review of athletic gut microbiota research, which took a team of 24 researchers approximately 18 months to compile, summarises current knowledge of the athletic gut microbiota and the factors that shape it.

The researchers concluded that the current body of literature indicates that the combination of exercise, diet and body composition promote a more health-associated gut microbiota in athletes.

Nearly all studies included in this review have shown positive correlations between gut taxa and exercise. Overall exercise appears to enrich microbiota diversity, stimulate the proliferation of bacteria which can modulate mucosal immunity, improve barrier functions and increase functional pathways capable of producing substances (eg butyrate and propionate) that can increase performance and health, wrote the researchers in the International Journal of Sports Nutrition.

In the long term, they said that this research is expected to have application beyond athletes for health and wellness in larger communities.

However, they acknowledged that much work needs to be done to reach this point.

More long term studies needed

This a Pandoras box. A lot of the research to date has been cross-sectional, meaning data collection took place at one time point. We need more longitudinal interventions to flesh out what what is going on in the gastro-intestinal environment, lead researcher Alex Mohr, a PhD student at Arizona State University, told NutraIngredients.

He added that another limitation with many of the studies is that they are underpowered, in the sense that the sample size isnt adequate to see a true and strong effect.

We would encourage investigators to carry out sample size analysis and make sure they are recruiting the right amount of subjects to detect an effect, said Mohr, who is currently working on a paper that outlines best practice guidance for investigators.

Metagenomics and metabolomics

To date, gut microbiota research has utilised sequencing methods that rely heavily on 16S rRNA amplicon-based methodology and only assess the taxonomic composition of the gut microbiota. The problem with this is that effects on the host may be more dependent on the metabolic capacity and metabolites of the microbiota, instead of the composition. Therefore, Mohr said these methods need to be integrated with other techniques such as metagenomics and metabolomics to understand functional capacity.

Deeper sequencing with metagenomics will give an indication of the functionality of the different microbes. Metabolomics, where we look at the metabolic outputs from the different micro-organisms, are another important part of the puzzle, because these metabolites, namely SCFAs [Short Chain Fatty Acids], can affect host health, said Mohr.

In terms of areas for future investigation, the paper makes a number of recommendations, from exploring the gut-brain axis in athletes to investigating the impact of exercise in sedentary individuals.

Looking at why some people respond more to exercise than others is another area that the team would like to see being explored.

Sometimes there are non-responders in exercise interventions. An important area of future research would be to look at why the gut microbiota of these individuals isnt changing to the magnitude of others who see a much greater effect or benefit, said Mohr.

Protein: an unknown factor

For Mohr, one area that deserves a lot of consideration is the impact of protein supplementation on the gut microbiota.

Athletes consume more dietary supplements in particular, protein than any other group. How does this affect the gut microbiota? We know that in sedentary populations, high protein diets are often accompanied by a higher fat intake that seems to negatively alter the gut microbiota, producing some metabolites that are of concern. But protein powders are heavily processed, so a lot of it probably isnt reaching the large intestine. The truth is, this is another area we just dont know about, he said.

To this end, the researchers recommend investigating the effect of higher protein consumption on the gut microbiota, particularly in the context of lower fat and higher fibre intakes.

Ultimately, the researchers said this body of work will define how metabolic capabilities of gut microbiota are shaped by exercise and elucidate their functional roles influencing health and disease.

Source:Journal of the International Society of Sports Nutrition

Mohr et al.

"The athletic gut microbiota"

https://doi.org/10.1186/s12970-020-00353-w

Read more:
Blueprint for future research into exercise and the gut microbiota - NutraIngredients.com

Whether you are aiming to achieve your fitness goals or simply wanting to look good, getting six-pack abs is a goal shared by many.

Apart from some hard work, a targeted approach is all that you need to get those chiseled abs.

But before we move on to the right way to get those abs, let us understand what abs are. Ab is the short form for rectus abdominis muscle, which is a group of muscles that covers your body and is divided into three segments, upper abs, your internal oblique, and your deep four (which includes the pelvic floor, diaphragm, multifidus, and transverse abdominis).

We all have abs but why can't we see them? Because we have fat over our belly and to make our abs visible we have to cut down our fat percentage of our body.

To get abs, first, you need to calculate your body fat percentage, which you can measure using a body fat calculator. Once you calculate your body fat percentage, you have to reduce 10 percent to make those abs visible. For example, if your body fat percentage is around 20-22 percent, so with proper diet, exercise, and sleep you will drop 0.5 percent per week, and to go down to 9 percent you will have your abs in 22 to 24 weeks.

To get abs, you need to create a calorie deficit. When you are on a calorie deficit diet, you can eat any healthy food but your protein intake should be 2g per kilo of your body weight. For example, if you are 70kgs, you need to consume 140g of protein per day and your fats and carbohydrates should be in the ratio of 10 to 30 per cent of carbs and 10 to 20 per cent of fats per body weight. Avoid eating oily foods and junk food, but you can one cheat day in a week. You do not need to follow any strict diet, just stick to these simple rules

You can train your abs 5 to 6 times in a week as abs are the muscles that can recover within 24 hours. You can train them in the following manner:

Cardio is the main tool to bring down the fat percentage. You can do any type of cardio like running, cycling, swimming, treadmill, etc. to boost your journey to have abs. The best time to do cardio is on an empty stomach in the morning or after your workout is done.

See the original post here:
How to build abs! - Times of India

Diet is crucial when it comes to managing high cholesterol. Eating the wrong foods will tip your health into bad shape, while eating the right foods can put you on the best path for longevity. The NHS confirmed you can "lower your cholesterol by eating healthily and getting more exercise". As certified by the national health body, if you'd like to lower your cholesterol levels the best type of fish to eat is "oily fish".

However, don't go overboard, eating more than two portions of oily fish per week can actually do some harm.

For example, oily fish can contain "low levels of pollutants that can build up in the body".

In addition, try to avoid eating too much of the following white fish for the same reason:

Getting a cholesterol test at the doctor's will inform you of the following:

Together, these figures taken from your blood sample will give you a clear picture of your health.

The total amount of cholesterol tell you how much "good" and "bad" cholesterol is in your blood.

"Good" cholesterol i.e. high-density lipoprotein (HDL) cholesterol reduces your risk of heart problems.

"Bad" cholesterol i.e. low-density lipoprotein (LDL) cholesterol - increases your risk of heart problems.

Triglycerides are a "fatty substance similar to 'bad' cholesterol" in the blood.

As a general guide, here are the "healthy levels" of cholesterol:

"The levels you should aim for might be different. Ask your doctor or nurse what your levels should be," said the NHS.

In addition to eating oily fish, also make sure you're cutting down on "fatty food".

Fatty foods include the following:

As well as being mindful of your diet, high cholesterol really does come down when you make regular exercise part of your lifestyle.

People are encouraged to do at least 150 minutes of exercise each week, which can include walking or cycling.

"Try a few different exercises to find something you like doing. You're more likely to keep doing it if you enjoy it," said the NHS.

It'll also help not to smoke and to cut down on any alcohol in order to reduce cholesterol levels.

See more here:
High cholesterol: The best fish to help lower levels of 'bad' cholesterol - Express

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

A pedometer is a small device that a person can wear to count their steps. Wearing one can encourage a person to move more, allowing them to track their progress and set attainable goals.

In a world where many people are in lockdown due to COVID-19, are limited in their activity choices, are working from home, and are preoccupied with many other things, it can be hard to get up and move regularly.

Even outside of the pandemic, an increasingly sedentary workforce means that many people do not exercise regularly. Sitting at a desk all day can take a toll both mentally and physically. Walking more can get a persons blood pumping and improve their overall health.

However, it is not always easy to find the motivation.

A pedometer is a small device that counts a persons steps. Typically, a person attaches a pedometer to their clothing. Using a pedometer can encourage a person to move around more, track their progress, and set attainable goals.

When shopping for a pedometer, a person should look for accuracy, an easy-to-read display, and a user-friendly interface.

This article looks at the benefits of step-counting with a pedometer and lists four highly rated pedometers to consider.

A pedometer is not a magic bullet, but it can help people increase their daily activity levels, which will improve their health.

Participants in a workplace study from 2019 said that pedometers helped them improve their physical activity levels. It is important to note this study did not have very many participants and the researchers followed them over a relatively short period.

However, a long-term health study published in 2019 suggests that short-term, pedometer-specific physical activity programs may provide long-term health benefits.

Research also suggests that taking more steps in a day can reduce anxiety, depression, fatigue, and anger levels, in addition to lowering body weight.

In a recent review of studies, results suggest that walking even just 1,000 more steps per day may lower overall mortality.

Learn about different types of step trackers here.

Here are four well-reviewed pedometers. Each has a range of features that may appeal to people with different needs.

Please note, the writer has not tested these products. All information is research-based.

3DActive sell a range of fitness-related products, including resistance bands and pedometers.

This small step counter is available in three colors and features a clear display with large-font text. It is a very simple and straightforward product that a person can use straight out of the package.

The company say it contains a 3D Tri-Axis sensor for accuracy, and people can wear it in any position to record steps. A built-in clip allows a person to attach it to their clothes.

It also features a long-lasting battery and goes to sleep when not in use to conserve battery power.

The 3DFitBud Simple Step Counter by 3DActive is available for purchase online.

Realalt is based in the United Kingdom company and sells two different pedometers. Its products are inexpensive and straightforward.

This uncomplicated pedometer from Realalt features a large display and a long battery life of up to 12 months. It is available in five different colors.

The company say this pedometer is easy to use and has a built-in 3D Tri-Axis sensor to record step count accurately. Users can choose to view their distance statistics in miles or kilometers.

The tracker also provides other information, such as calories burned and exercise time. It can store up to 30 days of step count records due to its onboard memory.

The Realalt 3DTriSport Walking 3D Pedometer is available for purchase online.

Omron is a trusted brand in the health product space. They sell a variety of health-related products, including blood pressure monitors and pedometers.

This Omron pedometer only has three buttons, each with a helpful visual icon for reference. It records step count, calories burned, and distance walked.

According to the company, people can view up to 7 days of recorded information using the memory function. It is also ultra-lightweight, so it is barely noticeable when a person wears it.

The Omron HJ325 Altiva Pedometer is available for purchase online.

Fitbit is an established brand in the health and wellness space. Their trackers are ideal for people who want to keep close tabs on their health metrics and want an intuitive app and user interface experience.

The Fitbit: Health & Fitness app is available to download for free from the Apple App Store and Google Play.

According to Fitbit, this wrist-based unit measures activity minutes, steps, calories burned, and heart rate. It lasts up to 10 days on a single charge. It also tracks sleep metrics and has a swim-proof construction.

This device is a fitness tracker and pedometer wrapped into one. It is a good choice for people who might want additional health metrics besides step count data.

The Fitbit Inspire 2 is available for purchase online.

If someone needs some encouragment to move more during the day, a pedometer might provide motivation.

A quality pedometer can provide accurate step counts and help people track and reach their movement goals.

If someone has been sedentary for a long time, they should start slowly and gradually increase their step count to ensure success in the long run. A person with a health condition may want to speak to their doctor before starting a walking routine or any other fitness regimen.

Please note: Medical News Today do not imply warranty of fitness for a particular purpose or endorse this application. This app has not been evaluated for medical accuracy by Medical News Today. The Food and Drug Administration (FDA) have not approved it unless otherwise indicated.

Here is the original post:
What are the best pedometers? Learn more here. - Medical News Today

If you're looking to shed some weight, you'll need the right set of tools, which includes practical diet tips, workouts that get your heart pumping and build muscle, and a positive attitude to get the results you're looking for. We know, it sounds like it can be a lot to take on, which is why you want to start out with easy weight-loss hacks.

Luckily, there are a couple of simple and effective ways to lose weight that dietitians recommend for a safe and healthy weight loss journey that can provide sustainable changes long-term. No "fad diet" tricks here, where you might lose those pounds quickly but then gain them back again (or even some extra pounds too, due to a shift in metabolic burn or eating habits!).

Check out these super easy weight-loss hacks so you can implement them into your daily lifestyle right now, and get your journey started. And while you're making changes, here are The 7 Healthiest Foods to Eat Right Now you should add to your diet.

Don't go into starvation mode once nighttime hits, thinking you're saving your calories and eating fewer overall. That's just not how it works!

"Not eating enough during the day often causes people to eat excess calories at night, often from processed snacks that are high in calories and sugar," says Maggie Michalczyk, MS, RD. Plus, choosing not to eat can slow your metabolism during the day. And it's obviously harder to burn off calories while you're sleeping compared to when you're able to move about when you're awake.

Simply putyou're going to want to prioritize getting enough sleep in order to have greater success losing weight.

"Sleep is a not so secret weapon when it comes to weight loss," says Michalczyk. Research has shown that lack of sleep can contribute to obesity, too.

"Fewer ZZZ's can cause [you] to feel hungrier and crave carb-rich foods because the body is craving quick energy," she adds.

"Restaurant portions are often much bigger than we would serve ourselves at home, containing more calories, sodium, and sugar," says Michalcyzk.

One study found that people who eat more meals at home consume about 200 fewer calories during meals than those who eat out on a regular basis. Commit to cooking most nights of the week when possible!

And for some meal inspiration, here are 150+ recipe ideas that get you lean for life.

"Place healthy snacks where you can see them and less healthy snacks out of sight, as our environment plays a large role in the choices we make," says Michalczyk. One study actually compared the consumption of apples and popcorn based on proximity and found that subjects actually ate whichever food was closer to them. So clearly, it's a better idea to keep the healthy stuff in an easily accessible location.

Time to say cheese! It's a solid idea to track your weight loss progress with pictures to see the changes, as opposed to just going by the scale.

"One study found that people who took routine photos of themselves as they were trying to lose weight were more likely to finish the weight loss plan vs. the group that didn't take pictures," says Michalczyk.

Using smaller-sized plates may lead to greater weight loss considering those that eat on smaller dishes have reported greater satiety, and as a result, lower caloric intake.

"We have a tendency to eat everything on our plate, so use a smaller plate for smaller portions," says Ilyse Schapiro MS, RD, CDN.

"Prioritizing your water intake is an easy and effective way to stay hydrated, and speed up weight loss," says Schapiro.

Studies show that individuals who increased their daily water intake and replaced caloric beverages with water, as well as drank water before meals, showed greater weight loss achievement than those who did not adapt such drinking habits.

When you're in the mood for something other than water, go ahead and sip on some green tea.

"Green tea is packed with antioxidant compounds, such as catechins, polyphenols, and caffeine and studies have shown that drinking just two cups, or about 100 milligrams of green tea per day, have been linked to greater body fat and body weight reduction," says Schapiro.

Keep it unsweetened to reap all the best benefits.

Just 10 minutes of exercise each day has been linked to improved weight loss and successful weight maintenance.

"Whether you go for a walk, practice yoga, or take a spin class, any form of daily movement allows your body to 'burn off' the calories you eat, resulting in weight loss," says Schapiro. Making time to move your body can put you in a healthy eating mindset and keep stress low, too. So time to get moving!

Keeping a food journal can hold you accountable and enable better tracking of progress.

"It also can make you aware of habits, where people who journal their food, are more likely to be successful with losing weight," says Schapiro.

While writing in a food log might seem overwhelming, it doesn't have to be. All you have to do is write down the times of day and context for what you eat, how you exercise, and how you're feeling. Right to the point!

Protein is filling and satisfying, and it can rev up your metabolism. So you'll want to make sure you're eating enough of it if you're trying to lose wight the right way.

"Consuming at least 25% of your total daily calorie from protein can reduce obsessive thoughts about food, plus cut down on late-night snacking," says Schapiro. Go for lean meats, Greek yogurt, cottage cheese, avocado, and nuts and seeds, as well as fatty fish, like salmon.

Follow this link:
11 Easy Weight-Loss Hacks Proven to Actually Work | Eat This Not That - Eat This, Not That

Subcutaneous fat (fat that you can pinch) that lurks at the side and back of your waistline can be stubborn and unsightly, but the thicker your waist the more likely you are to harbour risky levels of excess fat around your organs. A waist circumference of 94-102cm (37-40in) for men and 80-88cm (31.5-34.6in) for women is considered high risk.

The bad news, says Richard Kirwan, a researcher in the school of biological sciences at Liverpool John Moores University, is that its impossible to target love handles specifically, but a combination of weight training, cardiovascular exercise and creating a calorie deficit will reduce body fat all over, including around your middle.

One study shows that obese women who walked for 50 to 70 minutes three times

Read the original here:
How to lose your love handles exercise regularly, get plenty of sleep and eat more yoghurt and nuts - The Times