2. Drink lots of water

What would party season be without a festive tipple or two? Dont deny yourself that glass of bubbly - or the deluxe hot chocolate with lashings of cream - but do remember to regularly drink water.

Drinking plenty of water not only suppresses appetite; it also boosts your metabolism, helping you to digest the festive treats faster and more efficiently, Virtue said.

3. Optimise your workout

If youre particularly short on time over the Christmas season, plan a more intensive workout to get the most of your workout window, suggested Virtue.

Try VIIT (variable intensity interval training) to target all the muscles in your body, as well as the various energy systems; this will improve strength and endurance, while burning more calories.

Whatever your preferred exercise is, there are ways to increase your gains in a shorter workout time.

For example, when practicing yoga, intersperse your poses with quick blasts of cardio, or practice poses whilst holding weights for extra burn. If you prefer strength-training, try increasing your weights - this will induce muscle fatigue faster, shortening your workout time, said Virtue.

See original here:
Fitness: Five expert tips for staying in shape over the festive season - Express

Diabetes can be reversed in just 4 MONTHS through a combination of drugs, exercising and a healthy diet

Diabetes can be reversed in just four months by intensive medical treatment, new research shows.

Despite being considered a condition that cant be cured, scientists have managed to dispel the myth.

In the latest clinical trial, a combination of pills, insulin, diet and exercise allowed 40 per cent of type of type 2 patients to enter remission.

The results could shift the paradigm of treatment away from one that simply manages blood sugar levels.

Study Dr Natalia McInnes, of McMaster University, Canada said: The findings support the notion that type 2 diabetes can be reversed.

The research might shift the paradigm of treating diabetes from simply controlling glucose to an approach where we induce remission and then monitor patients for any signs of relapse.

The idea of reversing the disease is very appealing to individuals with diabetes. It motivates them to make significant lifestyle changes and to achieve normal glucose levels with the help of medications.

This likely gives pancreas a rest and decreases fat stores in the body, which in turn improves insulin production and effectiveness.

As the condition progresses, sufferers often need to maintain a healthy diet, exercise and a combination of medications to manage it.

But the researchers wanted to test other possible methods and so divided 83 sufferers of the condition into three separate groups.

Trendy gluten-free diets may increase the risk of developing diabetes, a study warned last week.

Scientists said those who have low levels of gluten in their diet had a 13 percent higher risk of developing type 2 than those with higher levels.

Harvard researchers looked at the gluten intake for almost 200,000 participants in three long-term health studies,

The eating plan is advocated by celebrities such as actress Gwyneth Paltrow and Victoria Beckham.

Two were given an intensive intervention with a personalised exercise plan and cut their calorie intake by 750 a day.

Half underwent the lifestyle changes for eight weeks, while the rest were treated for four months.

The control group received the standard lifestyle advice given to all patients diagnosed with type 2 diabetes.

After the treatment finished, both sets of participants stopped taking their diabetes medications to test the effects.

Three months after the intervention, 11 out of 27 people in the four month treatment plan met the criteria for remission.

Only four out of the 28 in the control group ticked the same boxes, according to the study published in the Journal of Clinical Endocrinology and Metabolism.

Sufferers undergoing the eight week plan fared slightly better, with six out of the 28 entering remission.

Maggie Meer, organiser of the Diabetes Professional Care conference said: This study, whilst showing significant positive results, also shows that what is missing in the real world is a focus on patients as individuals.

This study gives proof that reversal is possible and touches on the need for flexibility in how patients are put onto a programme.

View post:
Diabetes can be reversed in just 4 MONTHS - Stock Daily Dish

Alison Hammond is an English showbiz presenter who appears on the daytime TV show, This Morning. The bubbly host shot to fame after appearing on the third series of Big Brother and has since taken part on shows including Im a Celebrity Get Me Out of Here! and Strictly Come Dancing. Alison has recently slimmed down - did she follow a diet plan?

This week, Alison has been giving This Morning viewers all the latest news from Im A Celebrity Get Me Out of Here!.

In a recent post, she shared a snap of her on the set of the This Morning showing off her new slim frame.

The presenter looked trim in a black and white outfit and fans were quick to praise her weight loss.

One wrote: You are an inspiration I can see the results of WW.

READ MORE: Weight loss: One woman lost a remarkable six stone with this plan - what did she eat?

Looking good WW suiting u, another fan added.

In April this year, Alison was announced as an ambassador for Weight Watchers, now WW, and embarked on a fitness journey.

By using the programme, she changed her diet plan and exercise routine which helped her start to slim down.

Speaking of the company, she said: My WW journey is focused on getting healthier for myself. I feel rubbish when I dont eat properly or exercise and WW helps me with what I eat and do.

DON'T MISS

"I want my journey to empower others to think about making changes to their lifestyle to become the best version of themselves."

The presenter will often share clips of her working out in the gym as part of her new healthy lifestyle.

In the clips, it appears Alison likes to stay trim by focusing on weight exercises with her personal trainer.

She wrote: Train with Ali. Trainers and clients who train together stay together. Smashing it.

A similar post was captioned: Come train with me and @ellisgatfield , are you ready babes ?

Lets do this . Trainer and client who train together stay together !! #fitness #wellbeing

Alison has struggled with her weight over the years and previously opened up about dieting.

In 2016, she told Bella magazine: Its the one thing in my life that I feel like I cant achieve. When you get really big like me, you dont see any light at the end of the tunnel.

I need to do it in small stages. If I just try and live healthily and drink lots of water, the weight loss will come.

If I lose one or two stone, its not going to be obvious to anybody, but Ill feel better in myself.

Those who follow the WW plan focus on creating healthy habits including weight loss, maintenance, fitness and mindset.

Since joining the programme, fans have been able to see the showbiz host has slimmed down with diet and exercise.

She will regularly share pictures of her working out online showing she has kept up the gym workouts.

Go here to see the original:
Alison Hammond weight loss: How did she slim down? This Morning star followed this plan - Express

Dan Buettner, a continent-trekking cyclist and storyteller, figured out that the world consisted of at least five "Blue Zones," in the early 2000s. That's when he made the term, which was first coined by the European demographers Michel Poulain and Gianni Pes, a household phrase in a best-selling cover story for National Geographic.

In this handful of hidden corners scattered across the globe, he discovered that people were sailing past the 100-year mark with surprising frequency, and often avoiding dementia.

People residing in these Blue Zones are outliving us because they have figured out what others have not, according to Buettner. They consistently eat a healthful diet, and they also move around about every 20 minutes or so during each day.

But he says it took him years after that initial discovery to figure out exactly why the rest of us are getting the simple diet and exercise formula so wrong.

"People start thinking that the entrance way to a healthier lifestyle for most Americans is through their mouths," he told Insider. "But the core tenant of Blue Zones, and it took me about 10 years to realize what I'm about to tell you, none of them have better discipline, better diets, better individual responsibility, they don't have better genes than us."

Instead, "they live a long time because longevity happens to them," Buettner said.

The homegrown, plant-based diets of the Blue Zones residents are only about half of the longevity equation, Buettner estimates. The rest is about making healthy choices the easiest ones by turning them into instinctual rituals of daily life that people don't have to think about or use willpower to fight for.

Namely, Blue Zones residents found in Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California move consistently through each day, live with purpose, and do it all with a little help from their friends.

Buettner has successfully trialed this holistic approach in cities and towns across the US, with stunning success. In 2009, he piloted his first "Blue Zones Project" in Albert Lea, Minnesota. The goal was to reverse-engineer it into a Midwestern Blue Zone.

"If you want to live longer and be healthier, don't try to change your behaviors, because that never lasts for the long run," he said. "Think about changing your environment."

For Albert Lea, that meant the town of roughly 18,000 people was pushed to do more daily movement, with citywide changes that turned healthful actions into the simplest choices.

The city added 10 miles of sidewalks and bike lanes for its residents, and local businesses made it easier to pick and eat healthy food. People started walking more and creating their own strolling groups that hit the streets together, collectively shedding 4 tons of weight (an average of 2.6 pounds per person). Smoking went down by 4% during the first five years of the program.

"When I started four years ago, I had high cholesterol and high blood pressure," Albert Lea City Council Member Al Brooks told MinnPost in 2015, saying he started walking 2.5 miles a day since the city turned into a Blue Zone. "My cholesterol is lower, my blood pressure is 116/70, and I lost 15 pounds."

Buettner has now consulted with dozens of other "Blue Zone Project" cities around the US that are trying his "ecosystem approach" to health and longevity, and saving millions of dollars in health insurance costs in the process.

The city of Fort Worth, Texas, for example, reduced its smoking rate 6% after partnering with Buettner in 2013. Fort Worth now saves an estimated $268 million annually as a result of that one action alone.That figure doesn't even account for the tens of millions of dollars in other health care costs saved because of Blue Zone-inspired programs in the city.

But making it a habit to ditch smoking and move around throughout the day doesn't mean you should neglect eating the crunchy vegetables, beans, fresh herbs, and oils that are so popular in the Blue Zones. Instead, Buettner's eating advice aligns with what nutrition experts and dietitians consistently recommend.

He suggests formulating your diet around plants, including plenty of complex carbohydrates (like beans and whole grains) and making convenience snack foods, desserts, and trips to fast food joints the exception, not the norm.

"When it comes to longevity, there's no short term fix," Buettner said."There's no pill or supplement or hormone. If you're not going to do something for years or decades, don't even bother with it."

Buettner's new "Blue Zones Kitchen" cookbook is filled with vegetarian recipes from each of the five Blue Zones, but he says you don't have to buy his tome to try out the eating technique. Instead, find "five or 10 recipes that you love." Then make those foods, along with some consistent, regular movement at home, an integral part of your daily routine. You can even get lazy and skip the gym.

"The secret to eating for 100 is to find the plant-based foods, heavy with beans and grains and vegetables, and learn how to like 'em," he said.

Update: A previous version of this story mentioned Belgian professor Michel Poulainas the inventor of the phrase "Blue Zone." His work was done in partnership with Italian biochemist and demographer Gianni Pes, whose name we've now included.

Original post:
The man who unlocked the world's secret to living to age 100 says you can skip the gym - INSIDER

With a majority of the world obsessing over their body by trying to become the best version of themselves, many diet fads are at their disposal to help them achieve their dream body. Paleolithic diet, ketogenic diet, raw food diet, and liquid diet are all examples of health fads that arose in the wake of health and wellness. And now, another fad called the F-factor diet seems to be making head turns with its new approach to weight loss.

Created by dietitian Tanya Zuckerbrot, the F-factor diet is a weight loss plan that focuses on consuming foods high in fiber, lean protein, and complex carbs. It is distinct from other weight loss plans as it allows eating out, drinking alcohol occasionally, eating carbs, and spending less time exercising. The idea of the F-factor diet is to be able to enjoy the small joys of life as it increases the sustainability of the diet and also makes it easier to follow. The main sources of fiber are fruits, vegetables, pulses, and whole grains.

By increasing the quantity of fiber, you are kept satiated for longer, thus preventing the feeling of deprivation. The lean protein helps in maintaining muscle mass without providing too many carbs and fats, and the relatively low carb intake prevents excess calorie storage. The F-factor diet is meant to be followed in three phases. In the first phase (jump starting weight loss), you have to eat fewer than 35 grams of net carbs a day over three servings of carbs. In the second phase (continued weight loss), you have to eat fewer than 75 grams of net carbs a day over six servings of carbs. In the final phase (maintenance eating), you have to eat fewer than 125 grams of net carbs a day over nine servings of carbs.

In the past, research has found a link between a high fiber diet and weight loss to such an extent that fiber has been shown to even prevent obesity and chronic diseases. It is slowly digested, therefore it stays in the body for longer, keeping you full for longer and preventing eating in between meals. A study showed that for people suffering from obesity or excess weight, fiber was the most important dietary requirement regardless of calorie or macronutrient intake. While there isnt much research to prove the caliber of the F-factor diet, previous studies are in favour of it.

The F-factor diet doesnt give as much importance to exercise like other diets to, for it may increase hunger and make you eat more. Exercise is an important factor to aid weight loss, and without it, your efforts might be hindered. Excess fiber can not only cause digestive issues like gas, cramping, and bloating, but it may make you ignore other important nutrients like protein and fat, which also make you lose calories.

Read the original post:
Everything you need to know about the F-factor diet - Times of India

Colon Health: Diverticulitis may cause abdominal pain, fever, nausea, constipation and diarrhoea.

Highlights

Our digestive tract, which starts at the mouth and ends at the anus, is an amazing interconnection of organs which are hollow and are together vital for life itself. As the food we eat with our mouth moves along the oesophagus, stomach, the small intestines, large intestines, it is broken down from its solid form, and further digested to release nutrients that are absorbed to nourish our body to support growth, cell repair and for energy. The digestive tract is supported from the outside by organs like liver, gall bladder, pancreas etc.

Large intestines, also called colon, is the last part of the digestive tract that ends at the anus. Its length is about 150 cms. Its main function is reabsorption of water, minerals and the formation of stools. It is also the space where billions of bacteria live and support our body. Sometimes a sac forms in the wall of the colon, bulging outwards; this is called diverticulum. If there is more than one, it is called diverticula and if they are inflamed or infected, they are diverticulitis. Usually they appear on the left colon as a result of increased pressure and can be asymptomatic for a lifetime. Diverticula have been linked to obesity, high-fat low-fibre diets, and inactive lifestyles. Diverticulitis can be a simple inflammation or a more serious condition requiring hospitalisation or even surgeries. Diverticulitis may cause abdominal pain, fever, nausea, constipation and diarrhoea sometimes.

Prevention is better than cure so eating a diet that has fibre reduces the risk of diverticulitis. It softens the stools and ensures quick passage. A diet rich in both soluble and insoluble fibre is recommended. Add fresh vegetables in all your meals; half your plate should contain seasonal vegetables. Carrots, green leaves, cauliflower are all rich in fibre. Whole grains like wheat, bajra, maize, buckwheat, ragi, and barley, all add up to increase the fibre in your daily food. At least two of your major meals must have whole grains. Whole dals and legumes like rajma, chana, lobia, whole moong, and sprouted pulses are other good sources of fibre. Swapping fresh fruit juices with 2-3 whole fruits, especially oranges, guava, apple with the skin, and pomegranates with the seeds are smart choices. If you are prone to constipation, then including fibre supplements like physillium husk, at least 3 times a week works well.

Along with fibre, fluids are also essential; if the amount of water you drink is less than what is absorbed by the fibres then the stools tend to become hard. To keep the stools soft, drink up. Water is the best fluid but fresh vegetable soups, vegetable juices, fresh lemon water, coconut water, green tea also add up to the total. The recommended adequate intake of water is 35ml/kg body weight.

(Also Read:Prebiotic Foods Versus Probiotics: What's Best For Our Diet?)

Probiotics have a positive role to play in diverticulosis. As the stools move slowly, research has shown that it may affect the flora of the colon causing inflammation as the gut bacteria act as barriers. Including both probiotic and prebiotic foods can turn out to be beneficial. Fibre is the best prebiotic for our gut as it forms the base for the bacteria to thrive on. Probiotics are found abundantly in fermented foods. One of the best sources of probiotics is dahi or yogurt. Apart from this, khamiri roti, fermented idli and dosa batter are some other common foods that you may add to your diet.

Exercise helps reduce the intra colonic pressure and also helps prevent constipation, so keep a daily schedule. Exercise also helps manage weight, which is a risk factor for diverticulitis. Medical nutrition therapy for diverticulitis depends on the severity and stage of treatment. If the symptoms are severe, you may need clear liquids; liquids that do not leave any residue like clear soups, green tea, and fresh coconut water etc. This is followed by a full liquid diet comprising chaas, tea, diluted milk and maybe supplements. From here, a soft diet which is low in residue is added. Typically this will have soft dals like arhar, moong, masur, khichdi, ghiya, tori, and carrots to start with and your clinical nutritionist will work with you to bring you up to a normal diet depending on your treatment, symptoms and how you are coping with your diet changes.

Diverticulum isn't so common in Asia as compared to the western world, but with all of us moving towards high-fat, low-fibre, ready-to-cook, ready-to-eat processed foods and away from our traditional lifestyles, we need to take precautionary measures.

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

Read more:
Colon Health: All You Need To Know About Diverticulitis; Diet Tips And More - NDTV Food

Theres no dearth of fitness and weight-loss advice. Its everywhere on social media, in our apps, on the lips of well-meaning confidants and in the pages of the cookbooks we burn through in search of that one perfect recipe, diet or magic pill that can solve our metabolic woes. Unfortunately, there is no one-size-fits-all solution to shedding weight and keeping it off. What we can offer you, though, is a round-up of underrated tips that go beyond the eat less, exercise more formula and the science behind them, from a prolific group of nutritionists and health experts.

Most people dont lose weight despite working very hard because of the deficiency of certain trace elements and minerals, such as iron, vitamin D, magnesium and potassium, says Juliot Vinolia, head clinical dietitian at Medeor 24x7 Hospital. These elements act as catalysts to break fat into energy. People with anaemia or vitamin D deficiency will have a lower metabolism. So even if they exercise very hard or go on restricted-calorie diets, the outcome might not be commensurate to the effort. In fact the conditions can lead to tiredness and fatigue, which can make exercising a challenge. The solution is to correct any deficiency with a well-balanced meal plan or supplements.

Hydrating our bodies is very important for weight loss. Only if the body is adequately hydrated will the blood be able to carry the hormones, enzymes and chemicals to all the organs, so that metabolism and other body functions are at their optimum, says Vinolia. Drinking ice-cold water between meals is a great way of tricking the body into burning energy to maintain its normal temperature. Similarly, taking a shower twice a day makes the body work to maintain its core temperature. And, of course, there is the age-old problem of people confusing thirst with hunger. Drinking water throughout the day will prevent you from consuming calories you dont need.

Another tip Vinolia shares has to do with processed foods, which are not only laden with calories and devoid of nutrition, but over time they can also lead to fatty liver. The liver is the main centre for metabolism; if its not able to function efficiently due to fatty infiltrations, it leads to poor fat transport and metabolism. The body will not be able to take the fat out of fat cells efficiently and burn it for energy when you exercise or eat fewer calories. Choline is a very important nutrient that reverses fatty liver and enhances its function. It is present in cruciferous vegetables, beans, eggs, nuts, seeds, and some amount of meat and poultry. So get your liver checked, and include plenty of choline in your diet to improve weight loss, she says.

Nicole Sirotin, chair of preventive medicine at Cleveland Clinic Abu Dhabi, typically asks her patients if they have 10 minutes a day. Pick a very small, attainable goal to begin with, is her advice. Even 10 minutes of exercise can aid weight loss, improve health, and help live longer. A 2016 Canadian study found that when 27 middle-aged sedentary men were split into two groups, the first group cycling for 10 minutes a day as part of an interval training workout regimen, and the second cycling for 45 minutes a day, the improvement in the fitness of both groups was the same at the end of three months. According to another study of 55,000 adults, published in 2014 in the Journal Of The American College Of Cardiology, running for even just five to 10 minutes a day drastically reduces the risk of dying due to cardiovascular issues. So I recommend everybody start exercising right away no matter how short the duration.

Sirotin says that shes found that initiating a fasting regimen tends to help kick-start weight loss. Id recommend two non-consecutive days of fasting which means plenty of water and fewer than 500 calories a day in the week, combined with normal calorie-intake on the other days. Studies have shown that, over 12 weeks, this approach has better results than lowering calories alone.

Stephanie Karl, clinical nutritionist, Up and Running Medical Centre, explains that a well-balanced metabolism is one that readily uses fat in times of fasting and during low-intensity exercises. To help lose weight and burn fat, it is critical to exercise in a fasted state, or at least avoid food for four hours before, and then avoid carbs for two to four hours afterwards. Walking, jogging or using the elliptical trainer for about one hour at a low heart rate is most likely to make your body use fat as fuel. Alternatively, high-intensity interval training will use carbohydrate from liver stores, but in the period afterwards when the heart rate is restored, fat is oxidised for energy only if you dont consume any carbohydrate.

Karl further adds that you should never drink sugary beverages when you exercise if you are trying to lose weight, and try to consume your carbs between 11am and 6pm to prolong fat burning. If you feel hungry and crave something sweet during the day, use a fibre supplement drink between meals to fill you up and to improve bowel motility. Avoid protein shakes; low-fat laban or lassi are good alternatives, she says.

Meanwhile, Mitun De Sarkar, clinical dietitian and founder of Simply Healthy Foods, finds that drinking black coffee before a workout, especially in the morning, can be useful. Coffee is loaded with antioxidants, and the caffeine boosts metabolism in the morning, aiding fat burn. Dont add any milk or sugar to your coffee, though; they negate the purpose.

Sarkar also recommends consuming foods and supplements rich in probiotics. Probiotics are live organisms that occur naturally in the gut. Many supplements and fermented foods also contain probiotics. Taking a probiotic supplement may help keep the intestinal flora balanced and promote a healthy body by boosting the digestive and immune systems. Poor gut health has links to obesity, so its easier for someone to lose weight when their gut is clean and healthy, she says.

A weight-loss diet needs to match your body type and particular way of digesting food. Body type simply means your hormones, blood levels, and body chemistry, says Anjali Mukerjee, celebrity nutritionist and founder of Health Total. People in the same family, eating the same food can have very different body types because you metabolise food and nutrients differently. Which is why a diet that works wonders for someone might do nothing for you. A simple example is that some people can tolerate a higher amount of protein, probably because they have a higher amount of hydrochloric acid or better digestive enzymes. But a high-protein diet might make others constipated, get breakouts, or feel generally miserable. Personalised nutrition can help you understand whether your body needs animal or vegetable protein, how much protein you should have, and at what time. When you eat according to your body type and digestive system, it will always work.

Mukerjee recommends keeping a minimum interval of four hours between meals, even avoiding fruits, tea and coffee. When theres a gap, it allows the body to digest the meal fully without any unnecessary spikes in insulin and weight loss occurs when insulin is low, she explains. Also, never eat more than three-fourths of your capacity, because the load of food will always raise the insulin, no matter how correctly you eat. Having said that, people with very active lifestyles and a good digestion do respond well to eating every couple of hours, but the four-hour rule works better for most.

Mukerjee says a daily tablespoon of psyllium seed husk adds fibre in the diet, cleans the system, relieves constipation and eventually helps in weight loss. Take it in the morning before breakfast or before dinner when youre most hungry, to cut unnecessary pangs. Its available everywhere and is an easy way to lose weight.

Updated: December 8, 2019 06:12 PM

See original here:
Weight-loss tips that go beyond the 'eat less, exercise hard' formula - The National

The age-old secret to a longer life really comes down to a healthy lifestyle including regular exercise, limiting alcohol intake, not smoking and eating a healthy balanced diet. Good nutrition is key to leading a healthy lifestyle. The foods a person eats gives the body information and materials they need to function properly. If a person eats too much food, or food that gives the body the wrong instructions, their risk of potentially life-threatening diseases increases and lifespan shortens. What is the best diet to help a person live a long, healthy life and reduce their risk of deadly diseases?

A study has been published in the JAMA Internal Medicine Journal and reignites debate around increasingly popular vegan diets amid conflicting medical advice and evidence over the impact of ones health.

The study found every three percent in calories form plant protein was found to reduce risk of death by 10 percent.

The figure rises to 12 percent for risk of dying from heart disease. By contrast, raising the share of animal protein in ones diet by 10 percent led to a two percent higher risk of death from all causes.

DONT MISS

Experts recommend eating more plant-based foods, such as fruits, vegetables and whole grains. Lean protein and low-fat dairy products are also recommended.

Numerous research suggests eating at least seven portions of fresh fruits and vegetables per day may lower the risk of dying from cancer by up to 15 percent.

Dr Mingyang Song said: Overall, studies have supported the importance of the sources of dietary protein for long-term health outcomes.

Read more:
How to live longer: The diet proven to help you stave off cancer and boost life expectancy - Express

With the wedding season around the corner, we can find fitness and weight-loss advice everywhere on social media, in our apps, on the lips of well-meaning aunties and in the pages of the cookbooks we burn through in search of that one perfect recipe, diet or magic pill that can solve our metabolic woes. Unfortunately, there is no one-size-fits-all solution to shedding weight and keeping it off.

However, here is a round-upof underrated tips that go beyond the eat less, exercise more formula and the science behind them, from some trustworthy nutritionists and health experts.

Most people dont lose weight despite working very hard because of the deficiency of certain trace elements and minerals, such as iron, vitamin D, magnesium and potassium, says Juliot Vinolia, head clinical dietitian at Medeor 247 Hospital. These elements act as catalysts to break fat into energy. People with anaemia or vitamin D deficiency will have a lower metabolism. So even if they exercise very hard or go on restricted-calorie diets, the outcome might not be commensurate to the effort. In fact the conditions can lead to tiredness and fatigue, which can make exercising a challenge. The solution is to correct any deficiency with a well-balanced meal plan or supplements.

Hydrating our bodies is very important for weight loss. Only if the body is adequately hydrated will the blood be able to carry the hormones, enzymes and chemicals to all the organs, so that metabolism and other body functions are at their optimum, says Vinolia. Drinking ice-cold water between meals is a great way of tricking the body into burning energy to maintain its normal temperature. Similarly, taking a shower twice a day makes the body work to maintain its core temperature. And, of course, there is the age-old problem of people confusing thirst with hunger. Drinking water throughout the day will prevent you from consuming calories you dont need.

Read more: Surprising reasons why your diet might not work!

Nicole Sirotin, chair of preventive medicine at Cleveland Clinic Abu Dhabi, typically asks her patients if they have 10 minutes a day. Pick a very small, attainable goal to begin with, is her advice. Even 10 minutes of exercise can aid weight loss, improve health, and help live longer. A 2016 Canadian study found that when 27 middle-aged sedentary men were split into two groups, the first group cycling for 10 minutes a day as part of an interval training workout regimen, and the second cycling for 45 minutes a day, the improvement in the fitness of both groups was the same at the end of three months. According to another study of 55,000 adults, published in 2014 in theJournal Of The American College Of Cardiology, running for even just five to 10 minutes a day drastically reduces the risk of dying due to cardiovascular issues. So, I recommend everybody start exercising right away no matter how short the duration.

Sirotin says that shes found that initiating a fasting regimen tends to help kick-start weight loss. Id recommend two non-consecutive days of fasting which means plenty of water and fewer than 500 calories a day in the week, combined with normal calorie-intake on the other days. Studies have shown that, over 12 weeks, this approach has better results than lowering calories alone.

Stephanie Karl, clinical nutritionist, Up and Running Medical Centre, explains that a well-balanced metabolism is one that readily uses fat in times of fasting and during low-intensity exercises. To help lose weight and burn fat, it is critical to exercise in a fasted state, or at least avoid food for four hours before, and then avoid carbs for two to four hours afterwards. Walking, jogging or using the elliptical trainer for about one hour at a low heart rate is most likely to make your body use fat as fuel. Alternatively, high-intensity interval training will use carbohydrate from liver stores, but in the period afterwards when the heart rate is restored, fat is oxidised for energy only if you dont consume any carbohydrate.

Karl further adds that you should never drink sugary beverages when you exercise if you are trying to lose weight and try to consume your carbs between 11am and 6pm to prolong fat burning. If you feel hungry and crave something sweet during the day, use a fibre supplement drink between meals to fill you up and to improve bowel motility. Avoid protein shakes; low-fat laban or lassi are good alternatives, she says.

Meanwhile, Mitun De Sarkar, clinical dietitian and founder of Simply Healthy Foods, finds that drinking black coffee before a workout, especially in the morning, can be useful. Coffee is loaded with antioxidants, and the caffeine boosts metabolism in the morning, aiding fat burn. Dont add any milk or sugar to your coffee, though; they negate the purpose.

Probiotics are generally found in fermented food, and for our concern, yoghurt is the most commonly found from those. Sarkar also recommends consuming foods and supplements rich in probiotics. Probiotics are live organisms that occur naturally in the gut. Many supplements and fermented foods also contain probiotics. Taking a probiotic supplement may help keep the intestinal flora balanced and promote a healthy body by boosting the digestive and immune systems. Poor gut health has links to obesity, so its easier for someone to lose weight when their gut is clean and healthy, she says.

A weight-loss diet needs to match your body type and particular way of digesting food. Body type simply means your hormones, blood levels, and body chemistry, says Anjali Mukerjee, celebritynutritionist and founder of Health Total. People in the same family, eating the same food can have very different body types because you metabolise food and nutrients differently. Which is why a diet that works wonders for someone might do nothing for you. A simple example is that some people can tolerate a higher amount of protein, probably because they have a higher amount of hydrochloric acid or better digestive enzymes. But a high-protein diet might make others constipated, get breakouts, or feel generally miserable. Personalised nutrition can help you understand whether your body needs animal or vegetable protein, how much protein you should have, and at what time. When you eat according to your body type and digestive system, it will always work.

Mukerjee recommends keeping a minimum interval of four hours between meals, even avoidingfruits, tea and coffee. When theres a gap, it allows the body to digest the meal fully without any unnecessary spikes in insulin and weight loss occurs when insulin is low, she explains. Also, never eat more than three-fourths of your capacity, because the load of food will always raise the insulin, no matter how correctly you eat. Having said that, people with very active lifestyles and a good digestion do respond well to eating every couple of hours, but the four-hour rule works better for most.

Read more: How to have carbs on a low-carb diet

Mukerjee says a daily tablespoon of psyllium seed husk adds fibre in the diet, cleans the system, relieves constipation and eventually helps in weight loss. Take it in the morning before breakfast or before dinner when youre most hungry, to cut unnecessary pangs. Its available everywhere and is an easy way to lose weight.

Continue reading here:
Here are some useful diet tips to help you get fit this winter! - Global Village space

High blood pressure happens when your blood pressure, which naturally naturally fluctuates throughout the day and night, is consistently too high. It means that your heart has to work harder to pump blood around your body - a mechanism that can lead to cardiovascular complications if steps are taken to lower your reading. Fortunately, making healthy lifestyle decisions can lower high blood pressure and ward off the threat of developing serious health conditions.

Exercising regularly is one key lifestyle measure proven to lower high blood pressure, as the Mayo Clinic explained: Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Crucially, as the health body points out, becoming more active can lower your systolic blood pressure the top number in a blood pressure reading by an average of four to nine millimetres of mercury (mm Hg).

That's as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication, noted the health site.

Blood pressure is measured using two numbers - the first number, called systolic blood pressure, measures the pressure in your blood vessels when your heart beats.

READ MORE:High blood pressure: Avoid eating these five foods to reduce risk of serious complications

The second number, called diastolic blood pressure, measures the pressure in your blood vessels when your heart rests between beats.

According to Blood Pressure UK, systolic blood pressure is more important than diastolic blood pressure because it gives the best idea of your risk of having a stroke or heart attack.

Knowing where to begin with exercise can sometimes seem overwhelming but recent research suggests that doing a simple exercise every morning may provide blood pressure-lowering benefits.

The study, published in the journal Hypertension, found that just 30 minutes of exercise every morning may be as effective as medication at lowering blood pressure for the rest of the day.

DON'T MISSHow to live longer: A blue zones diet could increase life expectancy[TIPS] How to live longer: Following this diet once a month could increase your life expectancy[TIPS] Andy Whyment health: Im A Celebrity star had problems at birth - why?[INSIGHT]

The study found that a short burst of treadmill walking each morning reduced high blood pressure, and that the effect was more pronounced in people that took additional short walks later in the day.

To gather the findings, 35 women and 32 men aged between 55 and 80 followed three different daily plans, in a random order, with at least six days between each one.

The first plan consisted of uninterrupted sitting for eight hours, while the second consisted of one hour of sitting before 30 minutes of walking on a treadmill at moderate intensity, followed by 6.5 hours of sitting down.

The final plan was one hour of sitting before 30 minutes of treadmill walking, followed by 6.5 hours of sitting, which was interrupted every 30 minutes with three minutes of walking at a light intensity.

Commenting on the findings, study author Michael Wheeler of the University of Western Australia in Perth, said: For both men and women, the magnitude of reduction in average systolic blood pressure following exercise and breaks in sitting approached what might be expected from anti-hypertensive medication in this population to reduce the risk of death from heart disease and stroke.

The study echoes extensive evidence that shows regular physical activity can help lower your blood pressure and help reduce your risk of heart attacks and strokes, said Chris Allen at the British Heart Foundation.

It can also give both your body and mind a boost, which is why 30 minutes of activity in the morning is a great way to set yourself up for the day, he said.

In addition to exercise, overhauling your diet is also essential to lowering high blood pressure and warding off the threat of developing deadly complications.

Eating too much salt, for example, can send your reading soaring so to keep the risks at bay, you should cut your salt intake to less than 6g (0.2oz) a day, which is about a teaspoonful, advises the NHS.

According to Mayo Clinic, upping your potassium intake can counter the negative effects of eating too much salt.

The best source of potassium is food, such as fruits and vegetables, rather than supplements, noted the health site.

It added: Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.

Read the original post:
High blood pressure: Do this for 30 minutes in the morning to lower your reading - Express