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Worldwide Study Shows , Low-fat diet could kill you

Low-fat diets could raise the risk of early death by almost one quarter, a major study has found.

The Lancet study of 135,000 adults found those who cut back on fats had far shorter lives than those enjoying plenty of butter, cheese and meats.

Researchers said the study was at odds with repeated health advice to cut down on fats.

Those doing so tended to eat far too much stodgy food like bread, pasta and rice, the experts said, while missing out on vital nutrients.

Participants eating the highest levels of carbohydrates – particularly refined sugars found in fizzy drinks and processed meals – faced a 28 per cent higher risk of early death.

The NHS cautions against having too much saturated fat, on the grounds it raises cholesterol levels, increasing the risk of heart disease.

But the latest research, presented at the European Society of Cardiology Congress, in Barcelona found those with low intake of saturated fat raised chances of early death by 13 per cent compared to those eating plenty.

And consuming high levels of all fats cut mortality by up to 23 per cent.

The Canadian study tracked eating patterns and death rates across 18 countries.

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A balanced diet is key, experts said  CREDIT: ALAMY

Researcher Dr Andrew Mente, from McMaster University, said: “Our data suggests that low fat diets put populations at increased risk for cardiovascular disease.

“Loosening the restriction on total fat and saturated fat and imposing limits on carbohydrates when high to reduce intake to moderate levels would be optimal.”

He said getting the balance of fats and carbohydrates right was about achieving a “sweet spot” which was best for health – meaning around 35 per cent of calories should come from fats.

Although this is in line with NHS guidance, health officials still warn Brits to cut down on their saturated fat consumption to protect their heart.

Guidance states men should eat no more than 30g daily and women 20g.

Saturated fat is typically found in animal products such as butter, cheese and red meat.

And last year Public Health England suggested increasing the proportion of starchy carbohydrates in the diet.

Lead researcher Dr Mahshid Dehghan, said: “A high carbohydrate diet – greater than 60 per cent of energy – is associated with higher risk of mortality.

“Higher intake of fats, including saturated fats, are associated with lower risk of mortality.”

But diet had little impact on heart death risk, suggesting it had a greater impact on other killers such as cancer, dementia, and respiratory disease.

Consultant cardiologist Dr Aseem Malhotra said it was time “for a complete U-turn” in Britain’s approach to diet, and demonisation of fat.

“The sooner we do that the sooner we reverse the epidemic in obesity and diabetes and the sooner start improving health.”

Professor Jeremy Pearson, of the British Heart Foundation said health officials should re-examine dietary advice, to ensure the public was getting the best message.

“This study suggests we should perhaps pay more attention to the amount of carbohydrate in our diet than we have in the past and we may need to revise the guidelines,” he said.

“What I don’t think people should do is get excited and think ‘I can eat as much saturated fat as I like’”.

Oxford Professor Susan Jebb, the government’s former obesity tsar, said the findings supported UK guidance.

She said: “This is a thumbs-up for UK recommendations which advise up to 35 per cent of energy from fat and an average of 50 per cent of energy from carbohydrate – of which only 5 per cent should be sugar.”

Dr Alison Tedstone, chief nutritionist at Public Health England said a high fat diet could lead to weight gain and increase the risk of heart disease.

“We recommend a balanced diet based on starchy carbohydrates, while reducing total fat intake and swapping saturated fats for unsaturated fats,” she said.

Source:telegraph.co.uk

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Ten Ways To Lose 20 Pounds In Just 14 Days

If you think it’s impossible to drop 20+ pounds in 2 weeks then you need to read this article. No magic pills, insane diets or crazy fads – simply pick four of the fitness expert and nutritionist secrets that follow and add them to your schedule for the next 14 days.

Rather than having to follow a strict regime we know you’ll be more likely to stick to your new lifestyle plan if you can pick and choose from a number of exercises and eating strategies. So all you have to do is pick four. Want more results? Feeling ambitious? Add on a few more, the more you follow the more the pounds will melt away!

1 –Cardio 30 Minutes Each Day

Cardiovascular exercise increases your heart rate which will burn calories. Depending on your level of fitness do what works for you – if you can pick a routine that engages multiple muscles at the same time you’ll burn even more calories.

To burn 300 calories per hour as well as tone your arms, legs and tummy you might like to try spin classes, cardio kickboxing or boot-camp workouts. You can burn even more calories each session if you incorporate interval training which alternates between bursts of intense cardio followed by periods of easy/moderate cardio.

Have Coffee Or Caffeine 60 Minutes Before Your Workout

Caffeine gives you extra energy during your workout so you can push yourself harder and burn even more calories. A pre-workout cup of coffee or a calorie-free energy drink also increases your metabolism so you’ll burn more calories while achieving a more effective workout.

A black coffee is just 5 calories, and a coffee with a splash of skim milk and calorie-free sweetener is only 11 calories.

Swap Beverages For Water

Did you know an energy drink, sports drink, smoothie or light beer can contain up to 150 calories? Not only is this a waste of 150 calories which you could replace with food, but the sodium and sugar can play havoc on your body and brain – leaving you bloated and craving unhealthy snacks.

Substitute those drinks for water – a zero-calorie zero-carb alternative which helps you flush out excess weight and boost your metabolism. Drinking ice cold water can even make your body burn calories to process as it has to heat the water to your body temperature!

If you don’t like the taste of plain water try adding some lemon wedges and mint leaves and let infuse in the fridge.

Substitute Refined Carbohydrates For Veggies

Refined or ‘simple’ carbs are one of the worst things to eat when trying to lose weight. They are digested extremely quickly and give you an energy spike, then crash – making it more likely that you’ll overeat later on. Avoid foods like chips, white rice, spaghetti, bread and rolls.

Try replacing refined carbohydrates with vegetables. Instead of white rice try cauliflower rice. Substitute chips for carrot and dip or celery and dip. Vegetables are complex carbs and digested much more slowly giving you sustained energy without the crash and cravings.

Nightly ‘You-On-Top’ Sex

You can burn an additional 150 calories for every 30 minutes that you’re on top. The position is a fat blaster. Not that you needed an extra excuse to hook up with your guy every night, haha!

Sex also pumps out endorphins keeping those food cravings subdued. Bonus points for riding your guy reverse-cowgirl to give your butt and thigh muscles some extra work.

40 Push-Ups And Lunges Every Other Day

These staple exercises will help tone your body for a more streamlined appearance as well as sculpt muscle. Lunges work your lower body – butt, hips, thighs and core. Push-ups target your upper body – arms, chest and core.

Make sure you keep your spine and legs straight when you do push-ups to improve your muscle tone. If you’re finding bodyweight lunges too easy, you can work your legs harder by holding dumbbells in each hand while you do them.

Start out doing 3 sets of 12 push-ups and 3 sets of 12 lunges every other day. Add more sets as you become stronger.

Get 30 Minutes More Sleep Each Night

Did you know that getting an extra half hour of sleep a night can reduce cravings and make you feel less lethargic? It doesn’t matter whether you sleep 5 hours or 9 hours – getting an extra half hour will help immensely with your weight loss.

More sleep results in a boost in your metabolism which means more calories burned. Also, when you sleep your body is repairing and building muscle so more sleep means a more toned body.

Sacrifice 1 Indulgent Food

You can subtract 200 to 300 calories from your diet each day by simply sacrificing one of your indulgences. Whether it’s the chips you have for lunch, or the chocolate or ice cream after dinner – skip this one indulgence for 2 weeks and you’ll be losing flab.

Add Salmon To Your Diet

Salmon is loaded with healthy fats and essential fatty acids that our body needs. It is packed with protein and nutrients that add to muscle tone and even give your skin a radiant glow. Nutritionists claim that consuming a portion of salmon each day can immediately make your face look more contoured.

10 Keep Good Posture By Standing Up Straight

Good posture makes your tummy more streamlined and gives you a slimmer overall appearance. Keep your shoulders back and spine straight. Good posture will even make you look taller.

11 Do Squats And Sit-Ups Each Day

Squats and sit-ups are commonly used by bodybuilders before competitions to tone and add definition to their muscles. Squats work the biggest muscles in your body – your legs, butt and core. Bigger muscles mean more calories burned without even exercising.

Tighten and tone your abs, butt and legs temporarily by doing 3 sets of 12 squats and sit-ups each day.

12 Learn About The 2 Week Diet

A big mistake most women make when trying to lose weight is over complicating things. Often simplicity is the best option for weight loss. Please give the tips above a go first – they really do work
If you find yourself having trouble following them and require a more structured plan that you can follow day-to-day, you may be interested in trying the 2 Week Diet plan.

The 2 Week Diet plan consists of a few smart and easy-to-follow guidelines that produce amazing results. Thousands of women have lost literally tons of weight using the 2 Week Dietplan, but don’t take my word for it read more about the 2 Week Diet plan here.

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Eating this for breakfast could help you shed fat fast : Diet To Lose Weight

WEIGHT loss is most effective with plenty of exercise and eating the right foods, but some experts claim eating what you would usually have for dinner for breakfast could help on your slimming down journey.

Research from Loma Linda University suggests the best way to lose weight comes down to the frequency and timing of meals.

Dr Hana Kehleova, one of the study’s authors, said the bottom line is to make breakfast the biggest meal of the day, have a medium lunch and then a small dinner.

Data from more than 50,000 adults was collected by researchers at the university to form the study.

Nutritionists then analysed the adults’ eating habits and weight over a seven-year period.

The results revealed four factors help decrease BMI – eating one or two meals per day, fasting for 18 hours, eating breakfast and making breakfast or lunch the largest meal of the day.

The findings were released in the Journal of Nutrition.

The study authors wrote: “Our results suggest that in relatively healthy adults, eating less frequently, no snacking, consuming breakfast, and eating the largest meal in the morning may be effective methods for preventing long-term weight gain.”

Other experts have stressed the importance of eating breakfast.

I was apprehensive about skipping breakfast because I didn’t want to lose my muscle. But when I gave it a go I pretty much immediately felt better and dropped to 10 per cent body fat with little effort.

Milton Stokes, R.S., author of Flat Belly Diet! For Men, recently revealed eating breakfast is essential for weight loss.

Explaining why, he told Men’s Fitness: “It’s like putting logs on a woof-burning stove. You need that initial input of fuel to get your metabolism going for the day.”

The aim should be to intake around 400-600 calories within an hour of waking up.

Milton advised focusing on protein, healthy fats and fibre, as these will leave dieters feeling fuller for longer.

Weight loss diet

Jorge Cruise, author of The Belly Fat Cure, advises people eat eggs with avocado in the morning.

He said: “Avocados are nature’s ideal fruit for weight loss. They replace sugar with appetite-curbing good fat.”

David Grotto, R.D., author of 101 Foods That Could Save Your Life, says a shake with whey protein is the way forward.

He said: “Whey is rich in branches chain amino acids, which stimulate muscle growth. The more muscle you have, the greater the fat-burning capacity of your metabolism.”

Source:express.co.uk

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Scientists discovered a new way to lose weight, if only you can tweak this one brain cell

A new study has found something remarkable: the activation of a particular type of immune cell in the brain can, on its own, lead to obesity in mice. This striking result provides the strongest demonstration yet that brain inflammation may be a cause, rather than a consequence, of obesity. It also provides promising leads for new anti-obesity therapies.

The evidence linking brain inflammation to obesity has been building for some time. Consistent overeating causes stress and damage to cells in the body and brain. This damage results in a response from the immune system that has a wide range of effects. Some of these effects help to reduce the problems caused by overeating, but others seem to make things worse. For example, in the hypothalamus—the part of the brain that controls, among other things, eating and activity—inflammation causes problems such as leptin resistance that interfere with the regulation of body weight.

Leptin is a hormone that is released by fat cells and provides the brain with information about the amount of energy stored as body fat. Normally, neurons in the hypothalamus that are sensitive to leptin will use this information to regulate eating and activity as needed to maintain body fat within some desired range.

In obesity, however, these neurons become insensitive to leptin. As a result, they no longer trigger the decrease in hunger and increase in energy expenditure that are necessary to lose excess weight. This is why the vast majority of attempts by obese people to lose weight fail—inflammation causes the brain to fight against it every step of the way.

So brain inflammation clearly plays an important role in sustaining obesity. But could it also be one of the primary causes of obesity in the first place? The onset of brain inflammation coincides with the other changes that take place in the body and brain as a result of overeating and weight gain. But whether brain inflammation actually causes the development of obesity is not yet clear. The results of the new study, however, demonstrate that the activation of a particular type of brain immune cell, microglia, initiates a cascade of events that do indeed lead directly to obesity.

Manipulating microglia in mice

In the study, researchers at the University of California, San Francisco and the University of Washington performed experiments on mice. They found that altering the activity of microglia in the hypothalamus allowed them to control the body weight of the mice independent of diet. The researchers began by testing the effects of reducing either the number of microglia or their level of activity. They found that both manipulations cut the weight gain that resulted from putting the mice on high-fat diet in half.

They then tested the effects of increasing the activity of microglia. They found that this manipulation caused obesity even in mice that were on a normal diet. This latter result is particularly surprising. The fact that obesity can be induced through microglia—rather than directly through neurons themselves—is an indication of how strongly the brain’s supporting cells can exert control over its primary functions.

So artificial brain inflammation can cause obesity in mice. Of course, that doesn’t mean that natural, diet-induced brain inflammation doescause obesity in humans. But these new results suggest that this idea is worth taking seriously, particularly given that fact that potential solutions to the obesity crisis are in short supply.

This new study alone has already identified several possible targets for anti-obesity drugs. Intriguingly, one of the same drugs that was used in the study to decrease activity in microglia is also being tested in human cancer trials, so initial indications of its effects on body weight should be available soon. But either way, a deeper understanding of the role of brain inflammation will help to clarify the causes of obesity. And hopefully prompt ideas about how it can be avoided in the first place.

Source:qz.com

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‘I Lost 10 Pounds And Kept It Off—Here’s How I Did It’

The only thing harder than losing weight is keeping it off. There are the ongoing adjustments to make sure you stay on course, the bad days that make you want to throw in the towel (and raid the cookie jar), not to mention the never-ending temptations. (So. Many. Temptations.) And, unfortunately, there’s no one-size-fits-all strategy that will help you stay at your goal weight once you get there.

But by learning the inside scoop from women who’ve been there (and are still there), you can take their winning weight-loss strategies for a spin to see if they’re a fit for you too—or just use them as a source of inspiration to find your own.

 

Talia Koren

“I stick to the 80/20 diet as closely as possible. That means 80 percent of my meals are made up of veggies, lean protein, healthy fats, and whole grains. The other 20 percent of my meals are more lax. I’ll eat the things I crave, like a burger at Shake Shack (my favorite), bagels, and pizza once a month—that’s it. The 80 percent of my healthy meals are planned in advance, and I use meal prep to make it happen. If you let yourself decide in the moment (like when it’s 2 p.m. and you realize you forgot to eat lunch), then your decisions are likely to be unhealthy. If you plan in advance, there’s less room for getting off track. These strategies have been so effective for me because they fit nicely into my lifestyle. Over time, I’ve realized that there’s no one-size-fits-all way to create a healthy lifestyle. I found what works best for me, and I stuck with it instead of getting distracted with other health trends.” —Talia Koren 

“I think the hardest part is staying motivated with my fitness regimen—either I get bored, or my body gets used to my workouts and I stop seeing results, which makes me feel like quitting. To keep myself from falling into that trap, I always mix things up with my fitness. Yes, I still believe that strength training is key for weight loss for women, but there are other ways to work out too that are (way) more fun.

“Currently, I’m on a dance kick! I take fun classes at Dogpatch Dance and Yoga in San Francisco, which has heels classes, Caribbean-style dancehall classes, tap classes to Beyonce, and even classes that have super-sexy choreography. Sometimes, I’ll take four classes back-to-back and not even think about it until I check my FitBit and it says I’ve burned almost 1,600 calories. I also do yoga, which is on demand, when I need a rest but still want to move my body. When I combine fun fitness experiences with my traditional strength training I never fall into a rut and my body keeps progressing—and best of all, I keep the weight off.

“This journey can be so difficult when you’re going it alone. I make sure that I have multiple tribes of people to help keep me accountable. Each month, a group of women and I check in with our daily workouts and meals via a tracking app—it’s nice to see everyone’s posts, and we always motivate and encourage each other. I also keep in touch with a group of women on Instagram. Although we’ve never met in person, we always like and comment on each other’s posts and DM each other for motivation. Additionally, a group of people I take dance classes with participate in private FB chats to stay connected. The camaraderie and accountability ensure that I don’t let my excuses keep me from staying on track with my fitness and nutrition.”  —Allison Tibbs (Dance your way fit with High-Intensity Dance Cardio, the first-ever  socanomics  DVD!)

I Move More Throughout The Day—Not Just At The Gym
Ellen Yin

“My exercise isn’t limited to structured workouts. I take two 15-minute walks daily during my breaks at work, and I also make it a goal to hit 10,000 steps a day on my FitBit. When it comes to nutrition, I truly believe that all food can be purposeful and enjoyed in moderation; you need to eat to fuel your body properly, but sometimes you also need food that nourishes the soul. I’m less likely to overeat if I honor my hunger cues and cravings.

“I track and monitor my progress through a variety of methods, including the scale, body-fat tests, progress pictures, and measurements. Instead of focusing on the day-to-day fluctuations, I look for trends over time. This helps hold me accountable and lets me know when I need to make adjustments to my eating or training. At the gym, I stick with mostly compound lifts. The more lean muscle mass I add to my body, the more calories my body burns at rest. I also make sure to consume enough protein and calories overall to maintain my muscle mass. Hydration is everything. When I drink at least 100 ounces of water a day, I stay fuller longer, have better skin, and am less bloated.” —Ellen Yin

I Allow Myself Cheat Meals
Megan Bauer

“I think one of the most important parts of maintaining the weight loss is staying consistent while also leaving room to have some fun. At the time that I lost the weight, I was doing consistent eating challenges that were pretty strict. Sometimes that meant no alcohol and no eating out (unless I knew how the restaurant cooked the food and if they served proper portions). However, being strict all the time isn’t sustainable. So, to maintain that weight loss and strike a balance between consistency and fun, I settled on allowing myself two cheat meals a week. This means that every Sunday I still prep all my lunches for the week, but I leave myself open to go out and enjoy a burger at some point if I’d like. Having this split of being mostly healthy, but still allowing myself to eat things outside of that seems to be the perfect balance for maintenance.” —Megan Bauer

Source:womenshealthmag.com

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Home made Natural FAT burning RECIPE, Already got GOOD RESULTS, TRY & SHARE

Cabbage soup, also known as Wonder Soup. Wonder soup is probably the most popular fat burning soup recipe, as it’s a major part of the 7 Day Diet. This simple soup is a mixture of cabbage, onions, green bell peppers, tomatoes, celery, and a whole lot of water.
You can add salt or pepper to flavor it, but the purpose of this soup is to kick your fat burning into high gear.
The fiber in the soup will work wonders to clean out your body (expect to spend plenty of time on the toilet, so charge your mobile phone or tablet).
Eat this soup every couple of hours during the diet, and it will be a great soup to have on hand for any diet.
My own attempt at Poor Mans Soup – Was Delicious! .Poor Man’s Soup is made by rummaging around your fridge and pulling out whatever leafy and green ingredients you can find to make soup with.
If you can find a carrot or two, drop that into the mix, and pray that you have some flavoring like chicken or beef bouillon. It’s actually a very tasty soup, but it’s surprisingly low in calories. You will be consuming about 100 calories for every bowl of the stuff, and it will get your body burning fat nicely thanks to the high vegetable content.
(Note: Dark and leafy greens like kale, spinach, and broccoli are rich in calcium, one of the nutrients that controls how much fat your body stores.) Add lots of dark greens to your soup, and watch the pounds melt away.
Recipe
-½ head of cabbage
-½ bundle of spinach
-½ head of broccoli
-2 celery sticks
-2 small carrots
-1 onion5 cloves of garlic
-1 zucchini
-1 liter of beef or chicken broth (low-sodium, low-fat broth is ideal)
Preparation
Dice the garlic and onions very finely.
Place a soup pot on the stove with a tablespoon of olive oil in the bottom, and sauté the aromatics for 5 minutes.
Pour in the broth once the onions are tender, and bring the pot to a boil.
Slice the cabbage and spinach into small strips, dice the celery and carrots, cut the zucchini into small cubes 1/3” inch in width, and cut the broccoli into bite-sized florets.
Add the vegetables to the soup, season with salt, pepper, and the green herbs and spices of your choice.
Cook until the vegetables are tender.

Source:hairandskincare

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Weight loss – the ONE thing you can do to shed pounds after your Easter chocolate binge

Easter – a time for family and lots and lots of chocolate. While these things make us feel great at the time, we all know overdoing it can leave us with a headache.

Sugar wreaks havoc on the human body, so how can someone limit the damage done by overindulging at Easter time?

The first thing to avoid doing to going cold turkey, according to Dr. Mike Roussell.

Sugar is an addictive substance, and starving the body off it can make a person feel horrible and have them reaching for the sweets again in no time.

Overweight woman and easter eggs

How to undo your chocolate Easter egg binge and get your diet back on track

How to get your weight loss diet back on track after binging on Easter chocolate

“Wait until your body feels hungry again and eat a small protein- and fiber-rich meal like broiled salmon and roasted broccoli,” Dr Mike suggested on Shape.com.

He claimed this meal will regulate blood sugar and help control hormones and cravings.

Dr Mike said drinking a lot of water is vital to get the body running smoothly again.

“This will help you burn off that extra sugar, as well as the water weight that goes along with it,” he added.

Easter egg cakes

Your Easter chocolate binge may have you feeling a little bit woozy

Eating cinnamon could help to kick start the body again after a sugar binge, according to the healthcare professional.

Dr Mike said: “Cinnamon is another compound that can improve your body’s ability to metabolize and use carbohydrates. Research shows that you can experience this effect with one tablespoon of cinnamon added to a meal.”

The effects of sugar on the body can be fairly shocking, damaging teeth and causing sickness.

Fifteen minutes after eating chocolate “sugar and bacteria in the mouth mix together to form an acid, which punishes tooth enamel,” Dr Wayne Osborne told the Independent.

After 30 minutes the body starts storing sugar at the liver as fat.

The heart rate will also increase and the body releases cortisol to calm itself.

After this comes a huge crash, causing a headache and nausea.

 

“In some instances, the immune system can be inhibited for up to five hours after a binge,” Dr Wayne said.

However, according to Dr Naila Arebi, Consultant Gastroenterologist at St Mark’s Hospital, chocolate can lower blood pressure.

The benefits of chocolate depends on the type of chocolate people choose from the supermarket aisles.

“The more favourable and healthy variety stems from its source, the cocoa bean.

“Fermentation in the bean and subsequent extraction generates cocoa butter and releases a variety of vitamins and minerals such as potassium and anti-oxidants.”

The first thing to avoid doing to going cold turkey, according to Dr. Mike Roussell
Focusing on fibrous vegetables like broccoli will help to get your digestive system back on track and have you shedding pounds again quickly.

You can also so some light exercise to jump start the system again.

Be careful if you find yourself binging over and over again, though.

“If you binge-eat as a habit, or compulsion, consider seeking medical attention. A binge-eating disorder is characterised by regular occurrences that drive you to eat beyond the point of discomfort,” said.

Source:Livestrong.com

Bathing

Fantastic New Study: taking a hot bath may be as effective as 30 minutes of exercise

When coming home after a tiring 8-hour day at work, getting the right amount of exercise can be challenging. We’re stressed out, tired, and have spent hours accommodating other people. Taking a half-hour walk is likely not the most appealing way to spend your limited amount of free time.

However, while exercise is important, it isn’t the only way to burn calories, if you’re not up to taking a power walk. Here we explore the benefits of hydrotherapy as well as a study that shows how a hot 1-hour bath could burn almost 130 calories, assisting you to your fitness goals.

Baths Burn Calories!

The 2016 study by Dr. Faulkner looked at 14 obese and lean males who either did 60 minutes of moderate cycling or bathed in 104°F water. Both forced the body to use more energy than when at rest, and those who bathed burned 79% more calories than they would have just sitting on the couch.

However, those biking for 60 minutes burned almost 750% more calories than when at rest. This study suggests that exercise is still the best way to lose weight and reach your fitness goals, bathing can be more accessible to people who face a lot of fatigue, stress, and muscle pain who find it difficult to exercise daily as a way to potentially increase metabolism.

The Benefits of Hot Water

Bathing provides benefits to our heart, skin, and muscles. It can be used for more than just to burn calories.

Lowering Blood Sugar

The same 2016 study by Dr. Faulkner found that bathing for one hour in 104°F water before a meal helped to regulate blood sugar better than exercise immediately after a meal when blood sugar is at its highest. These effects did not last throughout the day, but including baths around meal times can reduce dangerous blood sugar spikes without dangerous medication.

Therefore, baths can help those with type 2 diabetes and others at risk of high blood sugar to regulate the effects.

Heart Issues

An observational 2015 study on sauna bathing  which looked at 2315 middle-aged men found that those who spent more time in the sauna had less risk of:

  • Sudden cardiac death
  • Fatal coronary heart disease
  • Cardiovascular disease
  • All-cause mortality

While this isn’t the same thing as a bath, it works on similar principles. Saunas are hot, humid, and users relax when they enter it. This study did not explore why saunas have this effect, but it does suggest that some of the conditions associated with hot baths might reduce the risk of fatal heart disease.

Hot Showers and Health Benefits

Nothing feels nicer than a long hot shower when you aren’t feeling well or just need to relax — but why?

Hot showers have assisted the body in various ways such as:

  • Cleansing the skin with hot steam and water to open the pores allowing toxins to be rinsed out
  • Improving circulation which also loosens joints, tendons, tissues, and muscles. This can be useful for easing pain and reducing inflammation.
  • Warming up for a workout by loosening muscles and getting the blood flowing for exercise.
  • Relieving stiffness by letting hot water flow over and relax the tense muscle.
  • Relieving coughs: Steam can loosen phlegm and mucus that causes coughs and sore throats
  • Decreasing stress and insomnia as the hot water is a natural sedative, which calms your body, mind, and nerves.

While these are the benefits of showers, many of the benefits are from the hot water and steam. Baths utilize these principles in many of the same ways: dousing muscles, pores, and nerves in warm water, while the steam produced from a hot bath can easily be inhaled for respiratory relief.

Bathing for the Elderly

A 2008 study looking at 81 elderly patients who had a 30-minute soak in mineral water found that their osteoarthritis or chronic back pain was reduced for at least three months. This study is a testament to how useful baths are at treating severe pain, providing an effective alternative to more invasive medications or less accessible massage therapists.

DIY For Natural Bath Bombs

Here’s a DIY natural bath bomb for some added benefits and a more relaxing bathing experience. Incorporating a lavender essential oil into this recipe will make it even more calming and enjoyable.

Conclusion

While bathing isn’t going to burn calories at rapid speeds to turn you into an Olympic athlete, hydrotherapy is a relaxing alternative to working out and can protect you from heart disease and the complications of type 2 diabetes. Most of all, it is easy to incorporate into your lifestyle consistently because it’s not hard to “force” yourself to take a relaxing bath in the evening, is it? So go ahead and take some “me” time, you know, for your health!

 

Source:Heartysoul.com

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10 Celebrity Weight Loss Tips That Actually Work

When it comes to weight loss among women in the public eye, you don’t need science to see which strategies work. Here are the most effective weight-loss tricks, according to the celebs who’ve successfully used them to slim down.

1. Eat salad at every meal.

Nicole “Snooki” Polizzi credits her postpartum weight loss to laying off carbs and amping up her veggie intake. “Salad is always on the menu with whatever dish I am making,” she told People.2. Write what you bite.

Carrie Underwood is a long-time food journaler who uses MyFitnessPal to record everything she eats. Otherwise, she says, her brain would never get the memo that she’s eaten enough. “[It] helps me make better choices and pay attention to what I’m eating,” she says.

3. At restaurants, order two appetizers instead of a starter and a main.

You could also opt for a main and a shared dessert if your sweet tooth is raging. It’s this advice from Jennifer Lawrence’s former trainer Dalton Wong that helped the actress tone up for body-baring roles like Mystique in X-Men: First Class. In the foreword of his book, The Feelgood Plan: Happier, Healthier & Slimmer in 15 Minutes a Day, Jennifer thanked him for teaching her life-changing weight-control lessons.

4. Plan ahead for hunger when you’re out and about.

Instead of letting hunger catch her off-guard when she was commuting regularly between her home in Los Angeles to her work on The View in New York City, Candace Cameron Bure planned her meals and snacks meticulously: She’d eat before cross-country flights to avoid settling on airplane food, and pack snacks like protein bars to fuel up for workouts. It’s one reason why the actress got into the best shape of her life during this hectic phase.

5. During workouts, stick to the Bs.

When shaping up for her Las Vegas residency at Planet Hollywood, Britney Spears’s trainer Tony Martinez had her focus on what he calls the “Four Bs”: Basketball jump shots, Backwards walking, Balancing on one leg while doing medicine-ball slams, and Bicycling. But there’s a fifth “B” in Britney’s routine, and it stands for Basics. On Instagram, she’s posted push-ups, core work, bar curls, and squats — moves anyone can do.

6. Strive for a diet that’s pretty good — not perfect.

Although Blake Lively gave birth to her daughter in December 2014, and had to shape up quickly to play Nancy in The Shallows the following year, she didn’t try to live a life devoid of pizza or pasta (or joy), or count a single calorie to reach her goals. Instead, she simply stuck to a mostly homemade, balanced diet of proteins, vegetables, fruits, slow-burning starches like sweet potatoes, plus healthy fats like avocado, coconut oil, and grass-fed butter, according to Blake’s trainer Don Saladino. Her goal: To put good-for-you foods into her body at least 80 percent of the time — and to leave room for treats like mac and cheese when cravings call (as they do!).

7. Make wellness — *NOT* weight loss — your goal.

It worked for Lena Dunham who, for the record, is *NOT* trying to lose weight — not even a little! “Right now, I’m struggling to control my endometriosis through a healthy diet and exercise,” she recently captioned a photo posted to Instagram. The girl boss is working out with Tracy Anderson, doing yoga, and trying to eat despite an appetite that’s hindered stress linked to current events. The same goes for Melissa McCarthy, who told Life & Style back in 2015 that training for fight scenes in Spy helped her stop worrying about her weight. “I think there’s something to kinda loosening up and not being so nervous and rigid about it that, bizarrely, has worked,” she said.

8. Include protein in every meal.

Although calorie-counters may be tempted to skimp on protein in favor of lower-calorie veggies, it’s difficult to keep food cravings a bay when you’re constantly starving — which is exactly what happens when you don’t get enough protein. Kim Kardashian, for example, lost her baby weight by following a meal plan that included a 6-ounce serving of protein with every single meal of the day, including cheesy eggs for breakfast, fish for lunch, and lean chicken breast for dinner. If her diet sounds filling, that’s because it is, and it’s proof you don’t have to go hungry to shed pounds.

9. Avoid eating late at night and early in the morning.

Jennifer Hudson shrunk from a size 16 to 6 after teaming up with Weight Watchers in 2010, and she’s since maintained her 80-pound weight loss. In a recent interview with the UK television show, Lorraine, she said one of the keys to maintaining her impressive weight loss is follow common sense when it comes to meal timing. “I’m very careful and cautious of what I’m eating,” she said. “If it’s early in the morning, [I tell myself] ‘OK, I would still be asleep right now, So I’m not going to eat.'” And although she didn’t cite specific hours during which she eats or fasts, the approach follows recent research that suggests limiting your eating hours can protect you from weight gain.

10. Hire help.

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‘Dramatic’ weight-loss possible without counting calories, study finds

A new weight-loss study has found that significant results can be achieved without counting a single calorie.

The study’s participants maintained an average weight loss of over 10 kilograms one year after the 12-week programme finished, prompting the researchers to conclude: “This research has achieved greater weight loss at six and 12 months than any other trial that does not limit energy intake or mandate regular exercise.”

What did they do? Calorie controlled diets are notoriously hard to maintain in the long-term and the diet industry makes its money “off failure, not success”. So the 33 participants in the intervention group of this study were not asked to count calories or even increase their exercise levels.

Can you eat bread and lose weight? Yes, according to a new study.

Can you eat bread and lose weight? Yes, according to a new study.

For 12 weeks, they could choose their own meals and eat as much fruit, vegetables, whole grains, legumes and natural, unrefined soy as they wanted. They received cooking classes and daily vitamin B supplements and were asked to avoid animal products, processed products and to minimise high-fat plant foods such as nuts and avocados (only 7 to 15 per cent of their daily energy intake came from fat).

A control group of 32 participants received standard medical care for the same duration without any dietary programme or change.

At the end of the trial, there were no “significant” changes among the control group, while the intervention group demonstrated “dramatic” improvements, with an average of 12.1 kilograms lost at the six-month follow-up and still a steady average of 11.5 kilograms lost at the 12-month mark.

The group also reported higher self-esteem and nutritional know-how, had lower cholesterol and were using less medication.

“Previous research had highlighted reasonable weight loss [via a plant-based diet], so we knew this was possible, but very few of these studies have been randomised, which is a powerful way to reveal true effects from an intervention,” says lead author, Dr Nicholas Wright, of the study, published this week in the journal Nutrition and Diabetes.

“We were pleased with the large and sustained changes that were achieved with only two group sessions per week, while participants made their own food choices.”

He believes that, in part, the group has been able to maintain their weight-loss and health improvements because the cooking classes gave them confidence and skills.

“People need concrete skills they can learn and rehearse, especially in an enabling and comfortable environment,” says Wright, of the Royal New Zealand College of General Practice. “Social contact makes the classes more enjoyable, and people really struggle to maintain behaviour changes if they don’t enjoy them. The group setting allows people to share problems and solutions, which we felt made for effective learning. ”

As for staying away from healthy fats, Wright says a little bit (no more than a handful of nuts a day, for instance) is OK but says it depends on a person’s goals.

“Once someone is at a normal weight they can reintroduce these foods without too many problems. The problem arises when people think they are good for weight loss, due to some pretty shoddy science,” he explains.

“There was one meta-analysis with nut consumption where they’ve claimed it helps with weight, but then in the small print they’ve stated it was using an energy-controlled diet.”

He also points to the work of Dr Dean Ornish and Dr. Caldwell B. Esselstyn Jr, who have both found that a low-fat, plant-based diet may be able to reverse heart disease and other chronic diseases.

While others have argued against the need to ditch the good fats and insisted that, for many people, eating this way is unsustainable in the long-term, Wright insists it can be.

“In order for weight loss, a person needs to change their energy balance: consume less total energy or exercise more. There is no way around that,” says Wright, who has followed a vegan diet for seven years.

“Taking in less energy can be ‘eating less’ – but we don’t think this is the best approach, as it’s hard to sustain being hungry. Consuming less calories doesn’t have to be actually eating less food, it can be simply eating less dense foods.

“It wasn’t restricted because we told participants to eat as much as they liked, as often as they liked. Some people were eating a very large amount of tasty food and still losing weight. Many participants reported being able to eat as much as they liked and still lose weight as one of the main reasons they could maintain the changes.”

Amanda Salis of The Boden Institute of Obesity, Nutrition, Exercise & Eating Disorders at the University of Sydney agrees.

“This is an excellent outcome, and shows the benefits of eating whole foods with minimal processing,” says Salis, who was not involved with the study. “The body is extremely adept at dropping excess weight, provided that the foods consumed are not ultra-processed foods.

“All weight loss occurs via a reduction in kilojoule intake relative to kilojoule needs. What is nice is that when whole foods are used as the basis of the diet, with a lot of vegetables and fruits, people can eat to satisfy their physical hunger and still lose weight.”

Wright adds: “This research supports the whole food plant-based diet as safe and effective. We had many significant findings, including weight loss, lowered cholesterol, less medication usage, decreased waist circumference, and increased quality of life, and this was without increased spending on food or changes to exercise levels. This dietary approach can enable people to feel empowered to improve their medical conditions, but can be used outside of this setting too.”

 

source:stuff.co.nz