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Archive for the ‘Diet and Exercise’ Category

High blood pressure: Add this supplement to drinks to lower your reading – Express

Posted: October 20, 2019 at 9:22 am


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High blood pressure is often branded the silent killer. This is because symptoms rarely reveal themselves until it is serious. If left untreated, the condition can lead to deadly complications such as heart disease. Fortunately, certain dietary decisions have been shown to lower a persons blood pressure reading.

One study found that adding whey protein to drinks significantly lowers blood pressure, reducing the risk of stroke and heart disease.

Research led by nutritional biochemist Susan Fluegel and published in International Dairy Journal found that daily doses of commonly available whey brought a more than six-point reduction in the average blood pressure of men and women with elevated systolic and diastolic blood pressures.

While the study was confined to 71 student subjects between the ages of 18 and 26, older people with blood pressure issues would likely get similar results, said Fluegel.

Whey protein is the protein contained in whey, the watery portion of milk that separates from the curds when making cheese. It is commonly consumed by athletes to boost their performance and increase their strength.

According to Terry Shultz, co-author and an emeritus professor in the former Department of Food Science and Human Nutrition, the findings have practical implications for personal health as well as the dairy industry.

Bolstering the findings, a study published in Circulation: Journal of the American Heart Association, suggested partly replacing refined carbohydrates with foods or drinks high in soy or milk protein may help prevent and treat high blood pressure.

Study participants who took a milk protein supplement had a 2.3 millimetres of mercury (mmHg) lower systolic blood pressure, compared to when they took a refined carbohydrate supplement.

Participants who took a soy protein supplement had a 2.0 mmHg lower systolic blood pressure when compared to the refined carbohydrate supplement.

Systolic blood pressure is the highest pressure when a persons heart beats and pushes the blood round their body, explained Blood Pressure UK. It is a strong indicator of a persons risk of having a stroke or a heart attack.

Key dietary tips

Reducing salt intake and eating plenty of fruit and vegetables offers a robust defence against high blood pressure.

According to the NHS, eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables helps to lower blood pressure.

Aim to eat five portions of fruit and vegetables every day, noted the health site.

It is also important to keep active, as the NHS explained: Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.

Regular exercise can also help people lose weight, which plays a key role in blood pressure control, notes the health site.

It added: Adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

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High blood pressure: Add this supplement to drinks to lower your reading - Express

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October 20th, 2019 at 9:22 am

Kelvin Fletcher fitness: Strictly star reveals intense fitness routine he used to bulk up – Express.co.uk

Posted: October 9, 2019 at 9:43 am


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Kelvin Fletcher shot to fame with a starring role in Emmerdale in which he played Andy Sudden for 20 years. He is back on screen in the new series of Strictly Come Dancing and is partnered up with Oti Mabuse. In recent years, he has been whipped into shape and showed off his toned body when stripping down for ITVs All New Full Monty in 2018. What routine did he use to get into shape?

As he began to transform his body, Kelvin would post pictures of his new frame online.

He drew attention after sharing a picture of himself topless onto his Instagram page earlier this week.

Under the photo, one fan commented: If youve got it flaunt it, and you definitely have it.

What a lovely body! another praised.

On his account, the former Emmerdale star has uploaded videos of himself completing intense workouts.

In a string of videos, Kelvin gave a description of workouts he was doing at different sessions with his personal trainer.

In one post, he wrote: Session one is a lot of accessory work and focuses more on isolation type exercises, my coach has me training in the 65 to 70 per cent intensity range in contrast to some of my other days where Im training more strength focus type movements in the 80 to 85 per cent intensity range.

In another post, Kelvin filmed himself doing another routine and let fans know what he was doing.

He wrote: Session two workout is more strength-focused and mainly composed of compound lifts in contrast to my hypotrophy days.

Im working at around 75 to 85 per cent on these days and although I have no specific rep number I have to hit on paper, I do have a specific rep target Im aiming for on the first set of each exercise.

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Kelvin Fletcher fitness: Strictly star reveals intense fitness routine he used to bulk up - Express.co.uk

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October 9th, 2019 at 9:43 am

How to get rid of visceral fat: The number one diet to significantly reduce the belly fat – Express

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Visceral fat is also known as belly fat and is found inside the abdominal cavity. Fat cells in the body do more than simply store excess energy. They also produce hormones and inflammatory substances. Visceral fat cells are especially active and produce even more inflammatory markers. Over time, these hormones can promote long-lasting inflammation and increase the risk of chronic disease. So what can a person do to lose the fat?

As with most healthy regimes, it all starts in the kitchen, and a certain diet has been proven to help reduce a persons visceral fat and reduce their risk of dangerous health complications.

The Ketogenic diet (keto) has become increasingly popular with the health conscious and those wanting to shed fat.

Studies have found that the keto diet is extremely effective for weight loss.

Theres also evidence that the diet may be beneficial for certain cancers, Alzheimers disease and other disease.

The diet typically limits carbohydrates to 20-50 grams per day and promotes more protein. Foods allowed on the keto diet include:

The low-carb diet has been proven to help reduce visceral fat. In fact, many studies have shown that low-carb diets are more effective at reducing visceral than low-fat diets.

In a study with the US National Library of Medicine National Institutes of Health, the association of a decrease in carbohydrate intake and the reduction in abdominal fat was investigated.

The three month study followed 76 patients consuming a diet low in carbohydrates and there abdominal fat was analysed.

At the end of the three month study, there was a significant decrease in abdominal fat in particular amongst the men.

The keto diet drastically reduces carb intake and replace it with fat.

This can put a person in a metabolic state known as ketosis whereby visceral fat is lost.

Following the keto will make a person lose belly fat, however, it is also strongly advised to do more aerobic exercise whilst following the diet for maximum results.

Many studies have shown that aerobic exercises can help a person lose visceral fat.

Combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat.

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How to get rid of visceral fat: The number one diet to significantly reduce the belly fat - Express

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October 9th, 2019 at 9:43 am

High blood pressure: Best diet to lower your reading – what foods should you eat? – Express

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High blood pressure affects one in four adults in the UK. The condition is often branded the silent killer because it usually goes undetected until it is serious. Having a high blood pressure reading can raise a persons risk of developing serious complications such as heart disease. Recognising the warning signs is crucial along with eating the correct foods. This diet has been highly recommended for those with high blood pressure.

The DASH diet stands for Dietary Approaches to Stop Hypertension and is a lifelong approach to healthy eating thats designed to help treat or prevent high blood pressure.

The DASH diet plan was developed to lower blood pressure without having to take medication.

The DASH diet encourages a person to reduce sodium in their diet and eat a variety of foods rich in nutrients that help lower blood pressure, such a potassium, calcium and magnesium. If a person eats too much salt, or sodium, in their diet, extra water will be stored in the body and this raises blood pressure.

So, the more salt a person eats, the higher the blood pressure will be. This is why the DASH diet is highly recommended for those suffering with high blood pressure.

The DASH diet emphasises vegetables, fruits and low-fat dairy foods with moderate amounts of whole grains, fish, poultry and nuts.

There are two variations to the diet, the standard DASH diet where a person can consume up to 2,300 mg of sodium a day and the lower sodium DASH diet, where a person can consume 1,500 mg of sodium a day.

The American Heart Association recommends 1,500 mg a day of sodium a day for all adults.

The diet recommends whole grains, fruits, vegetables and low-fat dairy products.

The DASH diet also includes some fish, poultry and legumes, and encourages a small amount of nuts and seeds a few times a week.

The Heart and Stroke Foundation said on their website: The DASH diet has the greatest effect on blood pressure, lowering levels within two weeks of starting the plan.

"Not only was blood pressure reduced, but total cholesterol and low-density lipoprotein (LDL) or bad cholesterol: were lower too.

Foods recommended on the DASH diet include vegetables, fruit, grains, lower fat foods, lean meats, poultry, fish, nuts, seeds, dry beans and fats and oils.

Following the DASH diet and ensuring at least 150 minutes of exercise a week will ensure blood pressure remains healthy.

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High blood pressure: Best diet to lower your reading - what foods should you eat? - Express

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October 9th, 2019 at 9:43 am

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Committed Vegan Jon Stewart Believes More Women Should Eat a Plant-Based Diet To Prevent Breast Cancer What Are The Facts? – SurvivorNet

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Comedian and former The Daily Show host Jon Stewart, along with his wife, Tracey Stewart, are both committed vegans, which means that they follow blant-based diets and steer clear of animal products. Now, the couple has officially backed a campaign called Lets Beat Breast Cancer, which encourages women to stave off breast cancer by following a vegan diet (eating plant-based foods), limiting their alcohol intake, exercising often, and maintaining a healthy weight.

Three of these prongs to the approach are more or less uncontested. Few would argue with Stewart and the over 12,000 doctors and dietitians in the Physicians Committee for Responsible Medicine (the group that established the campaign) about the benefits of diet, exercise, and moderate alcohol consumption.

But what about the plant-based part? Is it true that eating a vegan diet can decrease your breast cancer risk? Experts have told SurvivorNet that the evidence is clear: fruits, veggies, whole grains, and plant-based proteins such as lentils, beans, and soy can help prevent cancer. Thats because these foods are part of an anti-inflammatory diet, which reduces inflammation that could eventually lead to cancer.

Krista Maruschak, a registered dietitian at the Cleveland Clinic Cancer Center, previously told SurvivorNet about how the anti-inflammatory diet decreases cancer risk. Inflammation in the body can cause a whole host of health conditions and co-morbidities, she said. And inflammation is really increased by refined carbohydrates, like white breads, white pastas, white rice, sweet desserts, as well as high fat, saturated fat, and meats like red meat [and processed meat].

Additionally, according to the Physicians Committee for Responsible Medicine backing the campaign that Jon Stewart just joined, Healthful foods from plants(vegetables, fruits, whole grains, and beans) lower breast cancer risk in several ways. They help with weight loss, because they are typically low in calories and high in appetite-taming fiber. In addition, high-fiber, low-fat diets can help you gently reduce estrogen levels. In turn, lower estrogen levels can lower your risk of cancer.

One of the plant-based foods that the campaign really encourages women to eat more of is soy which is full of healthy protein and protective substances called isoflavones. Soy is also really versatile and easy to add to your diet (tofu and soy milk, for instance).

Krista Maruschak spoke with SurvivorNet about how soys bad rap is unwarranted.

Interestingly, for a lot of women who have heard that soy contains estrogen, this may sound counterintuitive (because estrogen can fuel certain types of breast cancer). But according to Maruschak, the type of estrogen found in soy plant estrogen is completely different than the type of soy inside our bodies. Soy does not cause breast cancer, she reassured SurvivorNet. Even if somebody has an estrogen-positive breast cancer, we stil recommend that they can have up to three servings of whole soy products a day. Whole soy products can be incorporated into a healthy diet and should be incorporated into a healthy diet as a plant-based protein source.

RELATED:Major Reduction in Cancer Risk by Following Old Standbys Diet and Exercise

As soon as the Lets Beat Breast Cancer Campaign launched and Jon Stewart and several other celebrity names stepped up to support it, pro-vegan groups, including the vegan news site, Veg News, stepped up to champion the campaign. Vegans of course, exclusively eat plant-based foods and tend to steer clear of meat and animal products altogether.

RELATED: Meat is Not the Enemy

But cutting out from your diet entirely, its worth noting, isnt necessary to reduce your risk of breast cancer (or really any cancer). According to Maruschak, lean meats such as turkey and fish as well as animal products like eggs are actually part of that good-for-you anti-inflammatory diet she mentioned.

RELATED: Even Moderate Amounts of Red Meat Can Sharply Increase Risk Of Colorectal Cancer, New Study Finds

The problem with meat lies in the way its processed or cooked. The evidence is clear that too much charred meat, red meat, or processed meat such as sausages and hot dogs can up your cancer risk (even as headlines this past week said otherwise).

RELATED:The Evidence Says Red and Processed Meat Carries a Cancer Risk Even As TV Host Piers Morgan Endorses Bacon is Safe Headlines

Dr. Stephen Freedland,the Director of the Center for Integrated Research in Cancer at the Cedars-Sinai Medical Center,told SurvivorNetthat while meat itself isnt the enemy, the way that we process and cook our meats can cause cancer. TheWorld Health Organization, its worth noting, classifies processed meat as a carcinogen (meaning cancer-causing) to humans.

Learn more about SurvivorNet's rigorous medical review process.

Comedian and former The Daily Show host Jon Stewart, along with his wife, Tracey Stewart, are both committed vegans, which means that they follow blant-based diets and steer clear of animal products. Now, the couple has officially backed a campaign called Lets Beat Breast Cancer, which encourages women to stave off breast cancer by following a vegan diet (eating plant-based foods), limiting their alcohol intake, exercising often, and maintaining a healthy weight.

Three of these prongs to the approach are more or less uncontested. Few would argue with Stewart and the over 12,000 doctors and dietitians in the Physicians Committee for Responsible Medicine (the group that established the campaign) about the benefits of diet, exercise, and moderate alcohol consumption.

Krista Maruschak, a registered dietitian at the Cleveland Clinic Cancer Center, previously told SurvivorNet about how the anti-inflammatory diet decreases cancer risk. Inflammation in the body can cause a whole host of health conditions and co-morbidities, she said. And inflammation is really increased by refined carbohydrates, like white breads, white pastas, white rice, sweet desserts, as well as high fat, saturated fat, and meats like red meat [and processed meat].

Additionally, according to the Physicians Committee for Responsible Medicine backing the campaign that Jon Stewart just joined, Healthful foods from plants(vegetables, fruits, whole grains, and beans) lower breast cancer risk in several ways. They help with weight loss, because they are typically low in calories and high in appetite-taming fiber. In addition, high-fiber, low-fat diets can help you gently reduce estrogen levels. In turn, lower estrogen levels can lower your risk of cancer.

One of the plant-based foods that the campaign really encourages women to eat more of is soy which is full of healthy protein and protective substances called isoflavones. Soy is also really versatile and easy to add to your diet (tofu and soy milk, for instance).

Krista Maruschak spoke with SurvivorNet about how soys bad rap is unwarranted.

Interestingly, for a lot of women who have heard that soy contains estrogen, this may sound counterintuitive (because estrogen can fuel certain types of breast cancer). But according to Maruschak, the type of estrogen found in soy plant estrogen is completely different than the type of soy inside our bodies. Soy does not cause breast cancer, she reassured SurvivorNet. Even if somebody has an estrogen-positive breast cancer, we stil recommend that they can have up to three servings of whole soy products a day. Whole soy products can be incorporated into a healthy diet and should be incorporated into a healthy diet as a plant-based protein source.

RELATED:Major Reduction in Cancer Risk by Following Old Standbys Diet and Exercise

As soon as the Lets Beat Breast Cancer Campaign launched and Jon Stewart and several other celebrity names stepped up to support it, pro-vegan groups, including the vegan news site, Veg News, stepped up to champion the campaign. Vegans of course, exclusively eat plant-based foods and tend to steer clear of meat and animal products altogether.

RELATED: Meat is Not the Enemy

But cutting out from your diet entirely, its worth noting, isnt necessary to reduce your risk of breast cancer (or really any cancer). According to Maruschak, lean meats such as turkey and fish as well as animal products like eggs are actually part of that good-for-you anti-inflammatory diet she mentioned.

RELATED: Even Moderate Amounts of Red Meat Can Sharply Increase Risk Of Colorectal Cancer, New Study Finds

The problem with meat lies in the way its processed or cooked. The evidence is clear that too much charred meat, red meat, or processed meat such as sausages and hot dogs can up your cancer risk (even as headlines this past week said otherwise).

RELATED:The Evidence Says Red and Processed Meat Carries a Cancer Risk Even As TV Host Piers Morgan Endorses Bacon is Safe Headlines

Dr. Stephen Freedland,the Director of the Center for Integrated Research in Cancer at the Cedars-Sinai Medical Center,told SurvivorNetthat while meat itself isnt the enemy, the way that we process and cook our meats can cause cancer. TheWorld Health Organization, its worth noting, classifies processed meat as a carcinogen (meaning cancer-causing) to humans.

Learn more about SurvivorNet's rigorous medical review process.

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Committed Vegan Jon Stewart Believes More Women Should Eat a Plant-Based Diet To Prevent Breast Cancer What Are The Facts? - SurvivorNet

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October 9th, 2019 at 9:43 am

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4 exercises to avoid if you suffer from Irritable Bowel Syndrome – Times of India

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Exercising not only helps to tone your muscles and lose weight but is also considered excellent for a regular bowel movement. Experts suggest that exercising regularly can speed up the digestion process and prevents constipation. However, there are also some exercises that can worsen the symptoms of Irritated Bowel Syndrome or IBS, instead of improving them. How exercising affects people suffering from IBSA person suffering from IBS experiences episodes of diarrhea, constipation, and abdominal pain. To get rid of this uncomfortable situation, it is important to stay active and include healthy food in your diet. Exercise is good to get relief from the symptoms of IBS, provided you are performing them moderately. Rigorous workout schedule requires intense movements and bouncing, which can exacerbate the risk of gut damage and make it more vulnerable to pathogenic attack. This can worsen the symptoms of IBS.

Here are 4 exercises that you should avoid if you are suffering from the problem of IBS. 1. RunningRunning is an excellent exercise to increase your cardiovascular strength. It helps to tone your legs and speed up the weight loss process. Apart from this, it is good for improving your overall health. But it can even lead to abdominal cramping, which can trigger diarrhea. Jogging might also have a similar impact as it requires continuous bouncing.

2. Ball gamesFor those who do not like to go to the gym, sports can be an excellent option to stay fit and healthy. Ball training is a perfect combination of strength training with cardiovascular exercise. It does offer numerous health benefits, but it not a good choice for people suffering from IBS. Rapid body movement and bouncing while playing ball games may irritate the stomach, which can trigger muscle spasms in the abdomen.

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4 exercises to avoid if you suffer from Irritable Bowel Syndrome - Times of India

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October 9th, 2019 at 9:43 am

Irony and humour keep teenage #gymlads healthy on social media – University of Birmingham

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Teenage boys rely on social media to access a wealth of information about living a healthy lifestyle but rather than being victims of online harms, such as an unhealthy body image obsession, the majority are able to use humour, irony and banter to navigate social media content.

In a new study, published in Qualitative Research in Sport, Exercise and Health, researchers in the University of Birminghams School of Sport, Exercise and Rehabilitation Sciences, investigated how young boys use Instagram, Snapchat and YouTube to learn about physical activity, diet, and body image.

Over a 12-month period, more than 1,300 teenage boys from 10 schools and from a range of socio-economic and ethnic backgrounds engaged a series of class activities, interviews, workshops and a survey.

In contrast to popular opinion, the study showed teenage boys were intelligent and critical users and generators of social media. For example, they used irony, through hashtags like #gymlad to enable them to post selfies about their bodies in the gym without fear of ridicule, and within a context of acceptable banter.

The evidence from teenage boys indicated that you can be a gymlad if youre ripped, with a toned gym body, but you can also use gymlad in an ironic way, says lead researcher, Dr Victoria Goodyear. Using humour and irony means that boys can still aspire to have gym bodies and be motivated by sport, exercise and healthy diets, but without the risk of being put down or ridiculed by their peers.

"Whats particularly important about this research is that it shows young people are critical users and generators of social media who are able to evaluate and think clearly about what they see, do and use online, says Dr Goodyear.

"Young people cant turn off social media - its not an option. But while we see plenty of news coverage about the negative impact of social media on health and body image, in reality, we are seeing teenage boys accessing information, learning and being motivated by it, but also finding ways to not put themselves at risk of body shaming that could lead to unhealthy habits.

The research highlights the need for adults parents, carers and teachers to try to better understand and empathise, rather than criticise how young people use social media. The team has published guidance on this topic. In addition, a new partnership with Google offers a professional development programmeto educate teachers in this field.

We need to support adults to become more digitally literate, so they understand both the positive and the negative potential of social media, says Dr Goodyear. They can then help young people navigate these landscapes to produce positive health education outcomes.

ENDS

For media enquiries please contact Beck Lockwood, Press Office, University of Birmingham, tel 0121 414 2772.

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Irony and humour keep teenage #gymlads healthy on social media - University of Birmingham

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October 9th, 2019 at 9:43 am

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How to get rid of visceral fat: Best diet to reduce harmful belly fat – the foods to eat – Express

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Visceral fat is considered harmful because its stored in the abdominal cavity next to many vital organs, including the liver and intestines. Having too much visceral fat can increase a persons risk of serious conditions, including type 2 diabetes and cardiovascular disease. Poor lifestyle choices can lead to visceral fat build-up, such as eating a diet high in saturated fat, so making changes to the food youre eating comes highly recommended. When it comes to a particular diet to follow, the Mediterranean diet may be best for getting rid of visceral fat.

A team of researchers from Ben-Gurion University of the Negev carried out a weight loss trail that lasted 18 months and included almost 300 participants who were mostly men with abdominal obesity, meaning they carried high levels of visceral fat.

For the duration of the trial period, participants were randomised to one of two diets.

The first was a low-fat diet where fat accounted for no more than 30 per cent of participants total daily intake, and saturated fat for no more than 10 per cent.

They were also instructed to increase they fibre intake from low-fat grains, vegetables, fruits and legumes.

The second diet combined a Mediterranean-style diet with a low-carb diet.

Participants regularly checked in with a dietician for nutrient supports, and after six months they were also prescribed an exercise programme - three one-hour sessions each week in the gym which involved a combination of cardio and resistance training.

After 18 months their overall weight loss was considered moderate, with participants only losing about 3kg o average.

But the low-carb Mediterranean diet had a greater effect on reducing fat around the liver (30 per cent) and the heart (11 per cent) compared to low-fat diets with similar calorie counts.

Moderate physical exercise also reduced the amount of visceral fat stored around the stomach.

So what can you eat as part of a low-carb Mediterranean diet?

Participants in the study ate:

They then ate up to 70g of carbohydrates each day - whole grains such as oats, quinoa and brown rice are good choices here.

Another low-carb diet which has been proven effective at getting rid of visceral fat is the keto, or ketogenic, diet.

Ketogenic diets drastically reduce carb intake and replace it with fat, putting the body int a natural metabolic state called ketosis.

One study involving 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people following a low-fat diet.

They also did this while eating roughly 300 more calories per day.

Including a certain drink in your diet may also help get rid of visceral fat.

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How to get rid of visceral fat: Best diet to reduce harmful belly fat - the foods to eat - Express

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October 9th, 2019 at 9:43 am

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9 Causes of Unintentional Weight Gain – Healthline

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Weight gain can be extremely frustrating, especially when you dont know whats causing it.

While diet typically plays the largest role in weight gain, other factors such as stress and lack of sleep may contribute as well.

Here are 9 causes of unintentional weight gain.

Many healthy foods, such as oats, frozen fruit, and yogurt, are minimally processed.

However, highly processed foods, including sugary cereals, fast food, and microwave dinners, pack a slew of harmful ingredients, as well as added sugars, preservatives, and unhealthy fats.

Whats more, numerous studies link highly processed food to weight gain, in addition to rising obesity rates in the United States and around the world (1).

For example, a 2019 study in 19,363 Canadian adults found that those who ate the most ultra-processed foods were 32% more likely to be obese than those who ate the least (2).

Highly processed foods are typically packed with calories yet devoid of essential nutrients, such as protein and fiber, which keep you feeling full.

In fact, in a 2-week study in 20 people, participants ate about 500 more calories per day on an ultra-processed diet than on an unprocessed diet (3).

Thus, you should consider cutting out processed meals and snacks, focusing instead on whole foods.

Regularly downing sugary foods and beverages, such as candy, cakes, soda, sports drinks, ice cream, iced tea, and sweetened coffee drinks, can easily enlarge your waistline.

Many studies link sugar intake not only to weight gain but also an increased risk of chronic health conditions, including type 2 diabetes and heart disease (4).

In particular, sugary beverages are the largest source of added sugar in the United States and strongly associated with weight gain.

For instance, a review of 30 studies in 242,352 children and adults tied sweetened beverage intake to weight gain and obesity (5).

One study in 11,218 women revealed that drinking 1 sugary soda per day led to 2.2 pounds (1 kg) of weight gain over 2 years meaning that cutting out sweets might have the opposite effect (6).

You can try gradually reducing your sugar intake to ease the process.

Inactivity is a common contributor to weight gain and chronic diseases (7, 8, 9).

Working a desk job, watching TV, driving, and using a computer or phone are all sedentary activities.

A study in 464 people with obesity and excess weight found that their average daily sitting time was 6.2 hours on working days and 6 hours on non-working days. Work-related tasks were the largest contributor, followed by watching TV (10).

Making a few simple lifestyle changes, such as exercising and sitting less, can make a big difference.

For example, a 3-month study in 317 workers found that replacing just 1 hour of sitting with 1 hour of standing during the workday reduced total fat mass and waist circumference while increasing lean muscle mass (11).

Research has also shown that engaging in excessive screen time contributes significantly to unintentional weight gain (12, 13, 14).

Even small adjustments, such as taking a walk after dinner instead of watching TV, working out or walking during your lunch break, investing in a standing or treadmill desk, or riding your bike to work, can counter weight gain.

Yo-yo dieting refers to cycles of intentional weight loss followed by unintentional weight regain.

Notably, this pattern is linked to an increased risk of weight gain over time (15, 16).

In a study in 2,785 people, those who had dieted within the previous year had greater body weights and waist circumferences than those of non-dieters (17).

Other studies reveal that restrictive eating and dieting may lead to future weight gain due to your bodys physiological responses to such behaviors, such as changes in hunger and fullness hormones (18, 19, 20).

Plus, most people who lose weight through restrictive dieting gain back most or all of it within 5 years (15).

To keep weight off long term, you should focus on sustainable lifestyle changes. These include exercise, cutting out processed and sugary foods, and eating nutrient-dense, whole foods rich in fiber and protein.

Although many lifestyle factors contribute to unintentional weight gain, certain medical conditions may also play a role. These include:

Other conditions, such as diabetes and Cushings syndrome, are likewise associated with weight gain, so its important to get the right diagnosis from your medical practitioner.

Whats more, certain medications, including antidepressant and antipsychotic drugs, can lead to weight gain. Speak to a health professional if you believe youre gaining weight due to your medicine.

Sleep is essential for overall health and well-being. Insufficient sleep may trigger weight gain, among other negative effects (27).

A study in 92 women demonstrated that those who slept fewer than 6 hours daily had the highest body mass index (BMI) and the highest levels of visfatin (a protein secreted by fat cells), compared with women who slept 6 hours or more per day (28).

In a 2-week study in 10 adults with excess weight following a low-calorie diet, those who slept 5.5 hours per night lost 55% less body fat and 60% more muscle mass than those who slept 8.5 hours per night (29).

As such, increasing your sleep time may aid weight loss.

Some evidence associates 7 or more hours of sleep per night with a 33% greater likelihood of weight loss, compared with sleeping fewer than 7 hours (30).

If you have poor sleep quality, you can try limiting screen time before bed, reducing your caffeine intake, and going to sleep at a consistent time.

If you regularly eat processed foods, switching to a diet thats higher in whole foods is an easy and effective way to promote weight loss and improve many other aspects of your health.

In fact, the most important factor in weight loss is choosing whole, minimally processed foods.

One study divided 609 adults with excess weight into groups that followed either a low-fat or low-carb diet for 12 months (31).

Both groups were instructed to maximize their vegetable intake, restrict their intake of added sugars, trans fats, and refined carbohydrates, eat mostly whole, minimally processed, nutrient-dense foods, and prepare most meals at home.

The study found that people in both diet groups lost similar amounts of weight 12 pounds (5.4 kg) for the low-fat group and 13 pounds (5.9 kg) for the low-carb group. This demonstrated that diet quality, not macronutrient content, was the most important factor in their weight loss (31).

Incorporating whole foods into your diet doesnt have to be difficult. Start by slowly adding more nutrient-dense whole foods, such as vegetables, fruits, beans, eggs, nuts, and seeds, into your meals and snacks.

Chronic stress is a common problem that can affect your weight (32).

High levels of the stress hormone cortisol have been shown to increase hunger and your desire for highly palatable, calorie-dense foods, which can cause weight gain (33).

Whats more, studies indicate that people with obesity have higher cortisol levels than those without this condition (34).

Interestingly, stress management may promote weight loss.

In an 8-week study in 45 adults with obesity, those who engaged in relaxation techniques like deep breathing lost significantly more weight than those who only received standard dietary advice (35).

To reduce stress, try incorporating evidence-based relaxation practices into your routine. These include yoga, spending time in nature, and meditation (36, 37, 38).

Overeating remains a prominent cause of weight gain.

If you take in more calories than you burn per day, youll likely gain weight (39).

Mindless eating, frequent snacking, and making calorie-rich, nutrient-poor dietary choices all promote excessive calorie intake.

It can be difficult to determine your calorie needs on your own, so consult a registered dietitian if you struggle with overeating.

Some simple ways to avoid overeating include paying attention to hunger and fullness cues by eating mindfully, following a high-fiber, high-protein diet rich in plant foods, drinking water instead of calorie-rich beverages, and increasing your activity level.

Many factors can contribute to unintentional weight gain.

Poor sleep, sedentary activities, and eating too many processed or sugary foods are just some of the habits that may increase your risk of weight gain.

Yet, a few simple steps such as mindful eating, exercise, and focusing on whole foods can help you reach your weight loss goals and improve your overall health.

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9 Causes of Unintentional Weight Gain - Healthline

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October 9th, 2019 at 9:43 am

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Heart disease: Best exercise to lower the risk of developing the deadly condition – Express

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Heart disease is an umbrella term for a range of diseases that affect a persons heart. It can trigger deadly conditions such as a heart attack or heart failure. It is well understood that leading a healthy lifestyle can ward off the risk of developing the deadly health condition. Exercise plays an essential role in reducing the risk - what is the best exercise?

According to Dr. Francisco Lopez-Jimenez, cardiologist at Mayo Clinic, the general consensus is that anything is better than nothing, and any activity that gets a persons heart rate up and makes them breathe a little harder will offer some protection against heart disease.

Rising evidence makes a strong case for high intensity interval training (HIIT) in particular, however. As Dr Lopez-Jimenez reports, increasing evidence suggests HIIT training provides added metabolic benefits.

According to Dr Lopez-Jimenez, HIIT training forms an essential part of cardiac rehabilitation programmes. The benefits even extend to people who have had heart disease and a heart attack.

He said: There is also some evidence that 30 minutes of even 20 minutes of high intensity interval training has more benefits than the same amount or even longer of just fast walking.

As he explained, most sets of exercise equipment come with a HIIT preset for or alternatively people can do it around their neighbourhood. It consists of doing bursts of intense exercise, followed by intermittent periods of slowing down. This temporarily ramps up a persons metabolism and this has been shown to provide innumerable health benefits such as giving longer diabetic control throughout the day, said Dr Lopez-Jimenez.

HIIT training will also benefit people who are struggling to lose weight, despite engaging in 30 to 40 minutes of exercise a day and eating a healthy, balanced diet. This will help to jumpstart the metabolism, he said.

What counts as interval training?

Interval training is simply alternating short bursts (approximately 30 seconds) of intense activity with longer intervals (three to four minutes) of less intense activity, explained Mayo Clinic. This could be incorporating short bursts of jogging into regular brisk walks, noted the heath body.

For people that have barriers to exercise such as planta fascitis, or a bad knee, being creative and finding things that they can do will also provide protective benefits for heart health, explained Dr Lopez-Jimenez.

Even if you are not a strong swimmer, if you have access to a pool and have bad knees you can tread in deep water and the harder you push the more resistance you have, he explained.

Adding: That is a great form of exercise that is very low impact.

What are the symptoms of heart disease?

According to the NHS, the common symptom of heart disease is chest pain (angina).

This can be a mild, uncomfortable feeling similar to indigestion.

However, a severe angina attack can cause a painful feeling of heaviness or tightness, usually in the centre of the chest, which may spread to the arms, neck, jaw, back or stomach, explained the health body.

See the article here:
Heart disease: Best exercise to lower the risk of developing the deadly condition - Express

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October 9th, 2019 at 9:43 am

Posted in Diet and Exercise


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