Weight Loss Meal Plan for Women
Yes, you can pack on pounds during the warmer months. Here are the summer fat traps to watch out for.
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These easy, calorie burning exercises are perfect for summer and can all be done without going to the gym.
via Weight Loss - Health.com http://bit.ly/2Ppqf28 Beyoncé's Coachella Diet Involved Cutting Out Carbs Sugar Dairy and Meat—but Is That Safe?4/22/2019 Queen Bey’s iconic 2018 Coachella performance was unforgettable, and her recent documentary gives us an even more in-depth look into the work that went into it. The behind-the-scenes feature Homecoming, which was released on Netflix on April 17, sheds light on the drastic measures Beyoncé took to get her body ready for the concert. And some of her habits toed the line between healthy and extreme. In the film, Beyoncé gives fans a close-up look at how she got in shape for the big performance, which took place almost a year after she gave birth to twins Rumi and Sir Carter in June 2017. Bey revealed that just before her C-section, she weighed 218 pounds. RELATED: How to Do 5 Beyoncé-Inspired Dance Moves "In order for me to meet my goals, I’m limiting myself to no bread, no carbs, no sugar, no dairy, no meat, no fish, no alcohol—and I’m hungry," she says in the documentary. "I had to rebuild my body from cut muscles. What people don't see is the sacrifice." While it appears that the superstar’s method was effective, we wanted to know, is it really healthy to eliminate so many food groups at once? “There are so many things wrong with this,” Keri Gans, RDN, tells Health. “The first is the message of restriction in order to lose weight. I really wish these celebrities would stop repeating this message, it’s all too familiar. One does not need to be on a restrictive diet in order to be at a healthy body weight.” Gans adds that some of the foods Beyoncé claimed to have eliminated (such as bread and dairy) actually have nutritional benefits that are vital to a well-rounded diet. RELATED: Should You Try Beyoncé's Greenprint Diet? “There’s a lot of research that will say that a diet high in whole grains—100% whole grains—can help reduce heart disease and may help reduce cholesterol levels,” Gans says. “And why would you eliminate dairy? That has calcium and vitamin D. And yogurt? That has probiotics.” Because Beyoncé didn’t go into further detail on her extreme diet, Gans says that it’s hard to tell exactly what foods she was cutting out. But she adds that anyone looking to lose weight should consult a registered dietitian or nutritionist before eliminating foods to ensure all nutrient requirements are being met. “If you’re looking to lose weight, you will lose weight if you eliminate food groups,” Gans says. “But what I can also promise you is that when you start including these foods you enjoy back into your diet, you’re going to gain your weight back. All you have learned is how to eliminate a food, not how to eat a food in a healthy way.” RELATED: Beyoncé Reveals She Had an Emergency C-Section. Here's What the Procedure Really Does to Your Body via Weight Loss - Health.com http://bit.ly/2GsDwTw After six years in a happy relationship, Mary Jane O’Toole thought a proposal might be on the way. But life with her boyfriend, Alex, hadn’t been good for her eating habits. Although O’Toole had grown up overweight, she had become “clinically obese” from fast food dinners and a lack of exercise. “I didn’t really understand how to eat properly,” O’Toole tells PEOPLE. “I never ate because I was hungry — it was because it smelled or looked good, or because my friends were going to Steak n’ Shake or Taco Bell. Then when I met my husband, he had always been active and thought that as long as he worked out he could eat whatever he wanted, and I started to do that too, but I was never active. We just ballooned up.” RELATED: No Crash Diets or Crazy Restrictions: How This Woman Lost 80 Lbs. with Small Changes Her extra weight — which hit 281 lbs. that year — was causing health problems that the Orlando-based leasing assistant tried to ignore. “I didn’t realize that my weight had caused me so much pain,” she admits. “I was in my cousin’s wedding and one of those group dance songs came on and I tried to get low and my knees would hurt. I thought I was getting arthritis — I always had some excuse in my head — but it was just because my knees couldn’t bear the weight of my body.” Deep down, O’Toole knew that she needed to make a change — as did her husband-to-be, Alex, but it wasn’t until she saw photos from a trip to the Animal Kingdom at DisneyWorld that they found their motivation. “When we got home they sent us the photos and I was mortified,” she says. “I couldn’t believe how big I had become. We didn’t even recognize ourselves.” RELATED: 5 Simple Ways to Lose Belly Fat Together, the couple set weight loss goals and downloaded the app LoseIt!, where users can log their meals, track their calories and monitor their weight loss. “We had tried using it before and stopped, but seeing those photos was the catalyst we really needed,” she says. RELATED: 7 Ways to Get Slim Without a Diet Plus, O’Toole wanted the wedding dress of her dreams. “I didn’t want to buy a plus-size wedding dress, because they cost way more than straight sizes,” she says. “I was tired of having to buy clothes that were only at certain stores. I felt like I was paying this fat tax — I didn’t have the ability to buy affordable clothes because I was bigger.” O’Toole was wary of making drastic changes that wouldn’t stick, so they started out slowly. “I strategically planned my meals to get the maximum calories. It became a game to me,” she says. “I got smarter about it out of a pure desire to eat more food.” RELATED: What Exactly Is Metabolism—and Can You Speed Yours Up? And it worked — O’Toole dropped 75 lbs. in a year, and Alex hit his weight loss goal. After those first 12 months, they started to integrate exercise into their daily routine, something that O’Toole had never done before. Six months later, with three days of strength training and two days of yoga a week, she was 100 lbs. down. “The day that I hit 100 lbs. lost was amazing,” she says. “ When I was 16 I weighed in at 170, and stayed there for a while before gaining it rapidly. So to get under that number, I was freaking out. I actually celebrated by going to the gym, because I had so much energy.” O’Toole reached her current weight, 146 lbs., a few months later, and ended up with a wedding dress — a size six, her first time in the single digits in her adult life — that she never thought she could wear. RELATED: This Woman Looks Like She Lost Weight, but She Actually Gained 25 Pounds—Here’s How “The ideal dress that I had in my head was cleavage-baring with a dramatic accent, and then I went with a long-sleeved dress that went up to my neck with a bare back. I had never pictured something fitted, but I felt awesome in it because I had done it and lost the weight,” she says. Walking down the stairs that led to the aisle was very satisfying, because I knew there were people there who hadn’t seen me since I was much bigger. It was this dramatic moment.” O’Toole’s original weight loss goal was to hit 135 lbs., but she’s since realized that it may not be possible for her body. “It’s been a little frustrating to find that I can’t break out of the 140s, but what I’m learning about my body now is that your goals will constantly change, because your body is changing,” she says. “Muscle weighs more than fat, and I just need to be conscious of the fact that I’m going to weigh more but it’s better for my body.” RELATED: Meet the Woman Who Went From a Size 24 to a 12 in Less Than a Year She also discovered that her significant weight loss — 135 lbs. in total — left her with excess skin. “I can pick up the skin on my stomach and my legs,” she says. “I thought bathing suit shopping was going to be this amazing experience, but it’s just as traumatizing. There’s a part of me that wants to get skin removal surgery, but the idea of the drains freak me out. And I am very body positive, so I need to learn to love the body that I’m in. I’ve accomplished this incredible goal and I need to be proud of it.” Instead of focusing on the number on the scale, O’Toole is making the point to celebrate her “non-scale victories.” “The biggest one is being able to shop out of my friends’ closets — I had never been able to do that before,” she says. It’s so cool, it’s like I have double the closets, and what I had always dreamt about doing in high school!” To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter via Weight Loss - Health.com http://bit.ly/2VcEm0h Randi Vasquez was “always pretty chubby” growing up, but it never affected her confidence. “I was always feeling myself,” the 27-year-old tells PEOPLE. “I wasn’t scared to wear a two-piece bathing suit or trendy outfits. I wasn’t always the happiest about my image, but I didn’t let that hold me back.” But after she graduated from college, Vasquez found herself in “a post-grad slump.” “I couldn’t find the job that I wanted, and I had trouble adapting,” she says. RELATED: The Hidden Danger of Yo-Yo Dieting You Need to Know About Living in Chattanooga, Tenn., she and her friends would go for hours-long, mimosa-filled brunches every weekend and dine on fried chicken and waffles. And her other meals were just as caloric — Vasquez relied on fast food and remembers one day when she and her roommate ate at the southern burger joint Krystal’s three times. “I was getting heavier and heavier,” she says. “I started to notice that my confidence was going down, and I wasn’t motivated to do anything. It started to click that if I didn’t change my life that it would just get worse and worse.” RELATED: This Woman Lost 185 Pounds In One Year By Cutting Back On Added Sugars and Carbs Plus, Vasquez was struggling to do her job as a wedding photographer. “I remember one proposal session on a mountain and I had to run up and down this trail,” she says. “I couldn’t keep up with the couple and I remember that day was a big moment because I felt so out of shape. I was so embarrassed because I was so exhausted.” Vasquez decided to start trying to lose weight, but with small changes. She joined her local YMCA in the fall of 2014 and found a body pump class that she loved. “I went twice a week — I became obsessed with it. Within five or six months I lost 18 to 20 lbs. just by going to the gym,” she says. RELATED: Here’s How This Grandmother Lost 159 Lbs. at 56 Years Old In March 2015, a friend introduced her to Kayla Itsines’ popular BBG plan, and she got a Fitbit Surge later that year to monitor her heart rate and figure out how to push herself during workouts. “Within a few weeks my body started to change and that helped me stay motivated,” she says. Vasquez also started cooking more of her meals and going for healthier options. She stuck to a low-carb diet as much as possible, but didn’t cut out fast food completely — “I didn’t want to restrict too many things,” she says. One of the biggest moments in her weight loss journey came when Itsines shared one of Vasquez’s progress photos on Instagram. “That was one of the best moments for me, because it helped me break down a wall I had up,” she says. “Before I was heavy and I didn’t want anyone to know that I had gained weight after college and that I was struggling, but having that out in the world tore that wall down. It helped me share my story and meet other people like me who were tackling their weight problems.” And slowly but surely, the weight started coming off. “Year after year, month after month, I made small little goals and just kept going,” she says. “I hit 80 lbs. down in fall 2017. That was such a big moment for me. That was my original weight loss goal. I had these jars with marbles in them, and every time I lost a pound I would move a marble to the other jar. When I hit 80 lbs. down and moved that last marble it was such an amazing moment.” In the year-and-a-half since, Vasquez has worked on maintaining her weight loss with a few ups and downs — she opened up to her now-72,800 Instagram followers in January that she was “constantly yo-yoing” in weight during 2018 and wanted to find a better balance. And in the months since, she accomplished one of her bucket list goals: running a half marathon. “Before I even started losing weight, it was just something I really wanted to do,” she says. “I wanted to prove to myself that I can do something hard. Crossing that off my list was so awesome. It was such a good feeling knowing that the past few years have really changed me as I crossed that finish line.” And overall, Vasquez just feels “much better.” “I’m more motivated,” she says. “Losing weight makes you feel more motivated in all areas of your life. And I’m able to run around everywhere. Just this weekend I had a wedding and I was all over the place. I don’t feel like my weight can hold me back anymore. I was happy before but there was so much I was held back from that I didn’t even realize.” To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter via Weight Loss - Health.com http://bit.ly/2DnLMDI Beyoncé Went on a Vegan Alcohol and Sugar-Free Diet to Lose the Baby Weight: ‘I’m Hungry!’4/18/2019
Beyoncé announced ahead of her 2018 Coachella performance that she was going vegan once again, but she’s revealing now that she went even further, ditching all sugar and alcohol to meet her postpartum weight loss goals. The superstar singer had initially planned to take the Coachella stage in 2017, but then she “unexpectedly” became pregnant with twins Rumi and Sir, now 22 months old, and had to wait a year. So as she prepped for her headlining performance in April 2018, Beyoncé, who said she hit 218 lbs. the day the twins were born, was determined to lose some of the baby weight. RELATED: Should You Try Beyonce's Greenprint Diet? But after “an extremely difficult pregnancy” that required an emergency C-section, Beyoncé said her body struggled at first. “There were days that I thought I’d never be the same. I’d never be the same physically, my strength and endurance would never be the same,” she said in her new Netflix documentary Homecoming, all about her Coachella performance. “Eventually I wanna be able to do SoulCycle, the stairs and rehearsal in a day,” she added. RELATED: JAY-Z and Beyoncé 'Challenge You' to Try a Plant-Based Diet: 'We All Have a Responsibility' Beyoncé had trouble both physically and mentally. “In the beginning, it was so many muscle spasms,” she said. “Just internally, my body was not connected — my mind was not there. My mind wanted to be with my children.” RELATED: Beyoncé Reveals She Had an Emergency C-Section. Here's What the Procedure Really Does to Your Body RELATED: Chrissy Teigen Is Coming to Terms with Her Post-Pregnancy Weight Gain, and Her POV Is So Relatable Along with lengthy workouts and rehearsals, Beyoncé put herself on a strict diet. “In order for me to meet my goal, I’m limiting myself to no bread, no carbs, no sugar, no dairy, no meat, no fish, no alcohol,” she said. “And I’m hungry!” And Beyoncé eventually celebrated hitting one of her goals — fitting in her old costumes for the show. “Okay this is seriously a huge accomplishment because I did not think I’d ever get back in my old costume, and I’m actually in it and I can still move,” she said. “I still have a ways to go, but this makes me feel good because I’ve been sacrificing and working hard. Huge, huge, huge accomplishment. Yay!” Her performance was an unquestionable success, but looking back, Beyoncé said that she went a little too far in her preparation. RELATED: Bekah Martinez Shuts Down Mommy Shamers as She Embraces Her Body Hair and Post-Baby Figure “Just trying to figure out how to balance being a mother of a 6-year-old and of twins that need me — and giving myself creatively and physically, it was a lot to juggle,” she said. “It’s not like before when I could rehearse for 15 hours straight. I have children. I have a husband. I have to take care of my body. I definitely pushed myself further than I knew I could. And I learned a very valuable lesson. I will never, never push myself that far again.” To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter via Weight Loss - Health.com http://bit.ly/2XqkzYm The Optavia diet has generated big buzz all year. This weight-loss program requires users to sign up for a low-calorie meal plan, then purchase the packaged foods that are part of their chosen plan. No food group is off-limits in this low-calorie regimen, which promises "lifelong transformation, one healthy habit at a time." Optavia isn't cheap, but the diet has earned many fans. It was ranked second in the fast weight loss category by U.S. News and World Report, and it was a top trending diet on Google in 2018. "Cake Boss" Buddy Valastro credits Optavia with his recent weight loss. Should you try the Optavia diet, and will it help you lose weight? Here's everything you need to know: if this structured plan is hard to follow, the likelihood that you'll keep any weight loss off for good, and what the health drawbacks might be. How to follow the Optavia dietLike many commercial plans, Optavia involves purchasing most of the foods allowed on the diet in packaged form. The company sells a wide range of food products—which they call "fuelings"—on its website, including shakes, pancakes, soups, pasta dishes, smashed potatoes, popcorn, and cookies. The brand offers a few different structured weight loss programs, and users pick the plan they feel will work best for them. The 5&1 Plan involves eating five small meals per day. The meals can be chosen from more than 60 interchangeable fuelings plus one “lean and green” meal (think protein and veggies) prepared on your own. The Essential Optimal Kit, which costs $356.15, provides 119 servings, or about 20 days' worth. The 4&2&1 Plan is a bit more flexible. It includes four daily fuelings plus two of your own “lean and green” meals, and one Optavia-purchased snack. A kit with 140 servings costs $399.00, and it includes a similar mix of convenience foods. Optavia pros and consIt sounds simple: Order a box, eat the foods supplied based on the instructions, and whip up a simple meal or two on your own. Voila—the pounds come right off. But how effective are plans like this in reality? Though U.S. News & World Report gave it a high ranking for fast weight loss, Optavia did not fare as well for long-term weight loss, nutrition, and heart healthfulness. One of my reservations about programs like this is the lack of fresh food, and also how highly processed the products are. The Golden Chocolate Chip Pancakes are provided as a mix, which requires adding water and cooking. The Homestyle Chicken Flavored & Vegetable Noodle Soup comes in a satchel, which requires adding water and heating. Even the "hearty" smashed potatoes are sold in powdered form. Processed diet products also contain common allergens. For example, soy protein concentrate is the first ingredient in the Chicken Flavored Soup (which doesn’t contain any actual chicken), as well as the Creamy Chocolate Shake, Decadent Double Chocolate Brownie, and Creamy Vanilla Shake. Soy is one of the eight most common allergens, and it's a common trigger of food sensitivity symptoms. While some allergen-free options are available, they are limited in certain categories. I’m also not a fan of the intense sweeteners many of the products contain, including stevia and monk fruit extract. Anecdotally, in my practice, I’ve seen that these sugar alternatives, which are about 200 times sweetener than actual sugar, may stoke a sweet tooth, disrupt appetite regulation, and cause naturally sweet foods—like carrots—to taste less sweet. In my experience with my own clients, I've found that some people do benefit from relying on diet plans that include a few ready-to-eat foods. Bars, protein drinks, frozen meals, or heat and eat soups can help control portions, reduce eating decisions (which may prevent veering off track), and skirt less healthful choices, like fast food. However, you really don’t need a commercial program to build these in. Many of my clients simply opt for clean ingredient or even organic options they can purchase at their local supermarket or online. One pro to Optavia is its built-in support, which includes access to a coach, online forums, weekly support meetings with other members, and video chats. Exercise is also encouraged. In my opinion, this type of reinforcement is essential for success. However, the tricky part is transitioning from Optavia's eating pre-packaged food to preparing meals on your own, ordering from menus, and navigating social situations, holidays, travel, and the like. Should you try Optavia?I wasn’t able to find data on Optavia’s long-term outcomes, as far as weight loss and maintenance. But before you decide to sign up for any commercial program, ask yourself how you think you’ll feel following the plan—physically, emotionally, and socially (even if you are losing weight). Ultimately, sustainable weight loss requires long-term lifestyle changes. Bottom line: It may be best to forego quick results (like the kind the Optavia plan might offer) and focus your efforts on fostering healthy habits you know you can stick with for longer-lasting success. Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets. via Weight Loss - Health.com http://bit.ly/2KQmLqS You grab breakfast on your way to work, wolf down lunch at your desk, and you think you ate something for dinner before you made it to the gym, but you aren’t exactly sure what. All of these are examples of mindless eating. It's a regular part of many of our lives—thanks to distractions like our phones, a plethora of unhealthy food options, and the push we feel to multi-task. The solution isn’t what you eat, though. It’s how. Enter mindful eating, or mindfulness eating, a food strategy that keeps winning fans because it can help you eat healthier and enjoy your food more. And though it isn't a diet, mindful eating can result in a few lost pounds...as well as greater acceptance of your body as it is. Here's what you need to know. RELATED: What Is Mindfulness—and How Can It Help You? What is mindfulness eating?The idea of “mindful eating” ties into the larger concept of mindfulness—focusing your attention on the here and now, not ruminating over the past or worrying about the future. “Mindful eating helps us be aware of what we put in our mouths, realize the tastes that we probably have never noticed before, and realize when we are full or when we do not need to eat more,” Mónica M. Alzate, PhD, assistant professor of family and community medicine at Baylor College of Medicine, tells Health. When you pay attention to each bite of food you consume, you’re also able to stop using food as a way to distract yourself from uncomfortable emotions. Studies show that mindful eating can help reduce both emotional eating and bingeing. But it’s not a diet tool, cautions health psychologist Lynn Rossy, PhD, author of The Mindfulness-Based Eating Solution and president of The Center for Mindful Eating. When people come to Rossy’s mindful eating classes and announce they’re hoping to lose weight, “I tell them, ‘Weight isn’t the issue. A number on the scale doesn’t define you or your health. This is about your well-being,’” says Rossy. These steps will help you practice mindufulness eating so it becomes an automatic habit. RELATED: What Is Intuitive Eating? A Nutritionist Weighs In on This Popular Anti-Diet First, take a breath“Before you eat, ask yourself, ‘Am I hungry?’” suggests Rossy. Then, take a slow, deep breath to calm your nervous system. “So many people eat because they’re stressed, bored, or there’s food around. We want to eat because we’re hungry,” Rossy says. “Food doesn’t solve anger or disappointment. It might soothe you for a short period of time but your problem will still be there afterwards.” Give your food the attention it deservesTurn off the TV. Close your laptop. Put your phone in the other room. You want your focus to be solely on the food before you. “Ask yourself, ‘What am I putting into my mouth? Is it food that I can recognize? Does it smell good? Do I want to put this into my body?’” says Rossy. “There are no good or bad foods,” she adds. “You’re just eating it consciously and with intention.” Slow down and chew thoroughlyMost of us are speed eaters by necessity, so it may take some practice to slowly consume your meal, chewing every bite. The reason for this step? It takes 20 minutes for your gut to signal your brain that you’re full, says Rossy. Plus, “if you’ve just gulped down your food, you’ll have a hard time digesting it. Many people notice that when they start practicing mindful eating, their digestive problems clear up.” RELATED: What to Do When Anxiety Is Driving You to Overeat Stop halfwayWhen you’re about halfway through with your meal, put your fork down and check in with yourself. Are you still hungry? Or have you eaten enough to be satisfied? “This helps you to stop eating based on your body’s signals rather than what’s left on your plate,” Rossy says. “It trains you to pay attention to your body’s wisdom.” Savor every biteDon’t forget to simply enjoy your food. “Find pleasure in it. Make it a celebration, share it with friends, experiment with different dishes and flavors. People have become afraid of food, as well as the kitchen,” says Rossy. “We forget that food is such an important part of our lives.“ How to be mindful in the rest of your lifeTo make the most out of mindfulness eating, practice mindfulness during other aspects of your daily routine. When you’re trying to stay centered and present throughout your day, not just at mealtime, “mindful eating won’t seem like such a challenge,” says Rossy. It helps, too, to be honest about your emotions. If you’re eating to self-soothe or distract yourself, ask yourself, ‘What emotion is it that I don’t want to feel?’” advises Lara E. Fielding, a psychologist in Beverly Hills, California who specializes in mindfulness-based therapies and is the author of Mastering Adulthood: Go Beyond Adulting to Become an Emotional Grown-Up. Once you ID that uncomfortable feeling, the next step is to accept it. “Put both feet on the floor, palms open and up on your knees, shoulders down and soften your belly,” Fielding says. Then, notice how you feel rather than trying to change it. This relaxed physical pose, explains Fielding, sends a strong signal to the brain that you’re going to surf this particular wave of emotion rather than fight it. Finally, here's a surprising side-effect of mindfulness eating: It can increase body appreciation, says Rossy. “And if you love your body,” she adds, “you’re going to treat it well." RELATED: Why We Eat Junk Food When We're Stressed and How to Stop via Weight Loss - Health.com http://bit.ly/2GpdCBi Dr. Sanjay Gupta Says the Keto Diet Can Help You Lose Weight Quickly—But It's Not for Everyone4/12/2019 Even doctors agree that there are pros and cons to the keto diet. Asked what he thought of the low-carb, high-fat eating plan beloved by many celebrities, Dr. Sanjay Gupta tells PEOPLE Now that he does think it’s an effective way to shed pounds in a hurry. “You can lose a lot of weight and you can do it quickly,” he says. RELATED: Vanessa Hudgens' Sneaky Trick to Going Keto—Without Giving Up Pizza “The idea is that you’re putting your body into a state of ketosis, that’s why it has its name. You’re not eating any sugar, you’re not eating any carbs, you’re mainly eating fat….so you will lose weight,” he explains. However, there are a couple of downsides to the diet. For starters, it can be incredibly difficult to stick to the eating plan for a long period of time. RELATED: 10 Keto-Friendly Vegetables You Should Eat More Of “It’s very hard to sustain, so it’ll usually be a few weeks and a lot of that weight you lose is water weight,” he explains. Also, he adds, people with a history of heart disease in their families might want to think twice about consuming so much fat. “If you’re worried about that sort of stuff, this is probably not the diet for you because you are eating a lot of fat and that’s the concern,” he says. RELATED: The Keto Diet Is Super Hard—These 3 Variations Are Much Easier to Follow Critics of the current craze have also claimed the keto diet deprives your body of essential nutrients. “Your cells, your macro molecules, are literally made up of protein, fat, carbohydrates, nucleic acids. When you do not eat one of the three macro nutrients — those three things I just mentioned — you’re starving yourselves,” celebrity trainer Jillian Michaels said in a video for Women’s Health earlier this year. “Those macro nutrients serve a very important purpose for your overall health and wellbeing. Each and every one of them.” Michaels previously told PEOPLE TV about her hatred of keto, and urged viewers to do something a little less complicated. “Do not go keto. Just work out, eat clean and don’t overeat. I promise you, balanced diet,” she said. “It’s that simple.” RELATED: Is the Ketotarian Diet Better Than Classic Keto? A Nutritionist Answers Although not everybody is a fan, the keto diet has quite a following, including supporters like Jenna Jameson, Halle Berry, and Al Roker — who has dropped 40 lbs. since starting the diet last year. Opening up about his weight loss last month, the Today co-host, 64, shared that the high-fat diet hasn’t hurt his cholesterol levels. “Yeah, my cholesterol, just had it checked out a few weeks ago, everything’s good,” Roker added. RELATED: Jillian Michaels Isn’t the Only One Who Hates Keto—These 5 Other Experts Say Ditch the Diet In addition to championing the diet, he frequently challenges keto critics. After Michaels slammed the eating plan, he fought back in tweets and on Today. “So @JillianMichaels says #Keto is a bad idea. This from a woman who promoted on camera bullying, deprivation, manipulation and more weekly in the name of weight loss. Now those sound like bad ideas,” he tweeted. Michaels challenged Roker to a debate, but he declined. “My point is, what works for you, works for you,” he added on Today. “There’s science on both sides that says it’s not a great idea and science that says it is a good idea. I think it’s up to people — with their doctor, with their medical professional — [to make their own decision].” At the end of February, Roker also politely disagreed with a dietitian who tweeted at him that she was “sad to see another famous person falling for a fad diet.” “Heidi, there are so many sadder things in the world,” he responded. “Have a great day.” To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter via Weight Loss - Health.com http://bit.ly/2v2bfOz The word “metabolism” is often paired with terms like “diet,” “exercise,” and “weight loss.” But rarely is the buzzword thoroughly explained. As a result, there’s a lot of metabolism misinformation floating around out there. The medical definition of metabolism? “The bodily processes needed to maintain life,” according to the Mayo Clinic. “Through the process of metabolism, your body turns the food you eat into the energy it needs. It’s a vital process for all living things, not just humans.” The term encompasses all continual chemical processes that keep you alive, including breathing, digesting food, and repairing cells. In other words, without your metabolism you wouldn’t feel the energy boost you get from eating a meal. Health spoke to registered dietitian nutritionist Nancy Farrell Allen, a spokesperson for the Academy of Nutrition and Dietetics, to set the record straight on some of the most popular claims about metabolism thrown around these days. MYTH: Skinnier people have faster metabolismsIt’s more about body composition than body size when it comes to metabolism, Allen says. “[Metabolism] depends on the composition of protein mass you have—muscle is more metabolically active,” she says, meaning the more muscle you have, the more calories you burn when you’re resting. It’s not true that the thinner you are, the faster your metabolism. It instead comes down to how muscular you are. This is why lifting weights is one of the best ways to speed up your metabolism. “You’re going to have more muscle on you,” Allen says, and muscle burns more calories. Focusing solely on cardio won’t have the same effect. MYTH: Your metabolism is genetic and can't be changedYour genes do influence your metabolism—but they don’t affect it as much as the lifestyle habits you practice, according to Allen. The amount of exercise you get and the choices you make when you feed yourself are more important factors, and you (fortunately) are in of control them. However, some genetic conditions can affect your metabolism. For example, Hashimoto’s disease, an often-hereditary condition that can result in an underactive thyroid gland, can slow your metabolism and lead to weight gain, according to the Cleveland Clinic. RELATED: Is Your Metabolism Working Against You? 6 Simple Ways to Boost It FACT: If you have a slow metabolism, you're more likely to gain weightThis is true, Allen says. Here’s why: If your metabolism is on the slower side, your body isn’t as quick to burn through the calories you’re consuming. But your metabolism isn’t the only thing to consider when you’re trying to shed a few extra pounds. “Contrary to common belief, a slow metabolism is rarely the cause of excess weight gain,” according to the Mayo Clinic. “Although your metabolism influences your body’s basic energy needs, how much you eat and drink along with how much physical activity you get are the things that ultimately determine your weight.” In other words, even if you have a slow metabolism you can (thankfully) still control your weight by eating clean and working out. MYTH: If you have a fast metabolism, you can eat whatever you wantAllen notes that people with a condition called Graves’ disease have overactive metabolisms and often lose weight even when they’re following an ordinary diet. While it’s true that people with faster metabolisms don’t necessarily put weight on as quickly as those with slower metabolisms, a fast metabolism is not an excuse to throw traditional dietary advice out the window, Allen says. A balanced diet comes with seriously consequential health benefits unrelated to weight maintenance, including good heart health and the prevention of certain cancers. FACT: Spicy foods boost your metabolismWhether your preferred spice is chili pepper or ginger, “there is some interesting thought that they can boost the heat production in our bodies, leading to more calories being burned,” Allen says. The effect is short-term, and how significant it is depends on “how hot the peppers are,” Allen says. “Lots of times, it’s uncomfortable,” she adds. Adding just one tablespoon of chopped green or red chili pepper to your lunch or dinner could speed up your metabolism. Granted, the effect won’t last forever, but it could be worth that extra ingredient. RELATED: 9 Foods That Boost Metabolism Naturally MYTH: Eating multiple smaller meals throughout the day is better for your metabolism than eating three regular meals a day“A lot of times we tell people to eat five or six small meals a day, but there’s some research coming out saying maybe it’s better to eat two or three modest meals a day. When people hear they can eat five or six small meals they’re not eating small meals,” Allen says. She explains that often people don’t keep track of just how much they’re consuming on any given day. The bottom line on this one, she notes, is that you must be mindful of how much you’re eating and what you’re eating. Don’t think only in terms of calories, she warns. “It’s not necessarily a simple calorie equation. Are you eating a 250-calorie donut for a snack, or a 250-calorie protein and produce snack?” MYTH: Supplements can speed up your metabolismOver-the-counter products that claim to boost metabolism are bound to disappoint. “They don’t have energy or calories,” Allen says, adding that they’re not going to directly impact your metabolism. The potentially dangerous side effects of supplements have been well documented, and you should keep in mind that supplements don’t always play well with prescription drugs. RELATED: 14 Ways to Boost Your Metabolism Right Now FACT: Your metabolism slows down as you ageWhile this is a sad truth of aging, the news isn’t all bad: Your metabolism doesn’t hit a wall right when you turn 30, like some people might think. “You can control it a little bit,” Allen says, with the same lifestyle habits that always factor into the metabolism equation. A slowing of your metabolism might be most noticeable around menopause in your 50s. “Once they go through menopause, [women] tend to have the most difficulty,” Allen explains. Hormonal changes that affect women when they go through menopause could increase their chances of putting on weight around their abdomens, hips, and thighs. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter via Weight Loss - Health.com https://ift.tt/2HPiwtj |
AuthorFor it to be successful, an eating plan needs to purposive and easy to incorporate in to the daily routines of a person. Weight loss is a process, and when you possess a complete lot to lose, normally it takes years to achieve a healthy weight. When you shouldn't automatically assume Fat Watchers is giving diverse or better diet assistance than your doc, having access to weight damage buddies to help keep you on the right track and motivated is definitely a big advantage of programs like Pounds Watchers, regarding to Elizabeth Ward, a registered author and dietitian of MyPlate for Moms. Being over weight in just a matter of 10-20 pounds is not really an issue to possess a strict diet program. ArchivesNo Archives Categories |