Weight loss: Clother fitting you more comfortably is a sign you are making progress

When you are trying to lose weight, the weighing scale might not always show progress. Inch loss, how well your clothes fit you, the improvement you experience while sleeping and your flexibility are some other signs that show you are making progress on a weight loss diet. The journey towards losing weight can be slightly demotivating for weight watchers, as and when they reach a weight loss plateau-the period when they stop losing weight despite exercising regularly and keeping their calorie check in control.

Many fitness experts and nutritionists believe that numbers on the weighing scale may not be the best indicators of your health, or that you are making progress and are getting fitter. Here are some other signs that show you are on the forward path in your weight loss regime:

1. Better sleep: If you sleep deep and wake up without feeling tired and bloated, then it is definitely indicative that you are fitter and making progress.

Also read:Weight Loss: 4 Changes You Need To Make To Your Night-Time Routine For Better Digestion And Good Sleep

2. More energy: When you get fitter, lethargy, fatigue, laziness and sleepiness throughout the day are much lesser. A fit body can make a person feel more motivated towards achieving more and being productive, with definitely higher levels of energy.

3. Increased water intake: Celebrity nutritionist Rujuta Diwekar, in her book Don't Lose Your Mind Lose Your Weight, talks about how most people drink only as much water till it satisfies their thirst. The journey towards weight loss is incomplete without sufficient, and comparatively higher water intake than earlier. If your water intake has significantly increased, then it is surely a sign you are making progress.

Increased water intake is a sign that you are making progress on weight loss diet Photo Credit: iStock

Also read:Weight Loss: What Is Water Fasting? Know Pros And Cons Of This Unique Diet Plan

4. You are more active and physically flexible: Getting fitter and losing weight can make you physically active and also physically more flexible. You will be able to better perform some exercises and yoga poses. Body strength and stamina will also show improvement.

5. Clothes fitting better, more comfortably: This is usually a sign of inch loss. There can be times when you are not making progress on the weighing scale but are losing inches. Your clothes become looser and you feel more comfortable in them. After all, there's no better feeling than fitting in an old jeans right?

6. You are exercising more often: If you have started exercising more often and it makes you feel lighter and more positive, it is a sign that you are making progress on your fitness regime. When you exercise regularly, it makes you feel light, with lesser stress and also gives a feeling of accomplishment. Getting regular at exercise is a sign that you are making progress in your weight loss journey.

7. Better exercise performance: Improved levels of fitness and lower weight can make you run faster, lift heavier weights and exercise for longer periods of time.

Also read:Want Flat Abs Without Going To The Gym? Here Are 6 Body Weight Exercises You Can Do

So, apart from the numbers on the weighing scale, these are the signs that you can watch for and bank on.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss Diet: 7 Signs That Tell You Are Making Progress Other Than The Weighing Scale - NDTV

No matter what type of diabetes you have, the goal of diabetes treatment is to control blood sugars and keep them within the healthy range.

Type 1 diabetes must be treated with insulin, since the pancreas does not produce insulin naturally. People with type 2 or gestational diabetes don't always need insulin treatment, and will often focus on lifestyle changes and oral medications that encourage insulin production or decrease insulin resistance.

With proper access to healthcare, diabetes is highly treatable, says Katherine Araque, MD, an endocrinologist and director of endocrinology of the Pacific Neuroscience Institute at Providence Saint John's Health Center in Santa Monica, California.

Here are the four main ways you can treat and manage your diabetes.

Insulin is a hormone produced in the pancreas in healthy individuals. It helps facilitate the process of converting blood sugar into fuel, so that glucose doesn't build up in the blood.

In people with type 1 diabetes, the pancreas cannot produce insulin, so they need synthetic insulin. This can happen in two ways:

People with type 2 diabetes are treated with insulin when they are unable to control their blood glucose levels with lifestyle changes and medication. Overall, roughly 24% of people with diabetes are treated with insulin, according to a 2018 study published in Diabetes Care.

If you need insulin, your doctor will provide specific guidance on how much you need and when you should take it.

Although people with type 1 diabetes will need insulin, they may also be prescribed medication if they have some remaining pancreas function. The medication can encourage insulin production in the body.

People with type 2 diabetes are prescribed medication when they can't control their blood sugars through diet and exercise. Oftentimes, people with type 2 diabetes use more than one medication to control their condition.

However, medications are usually not recommended for pregnant people with gestational diabetes.

Common medications used to treat diabetes include:

Metformin is the most common medication used to treat type 2 diabetes. It's sometimes used to treat type 1 diabetes in people who still have some insulin production, along with insulin.

Metformin helps control blood sugar by making it easier for the body to absorb glucose. It's usually taken twice a day, with meals. Even when used alone, metformin can reduce A1C levels by 1.5% on average, which is enough to drop blood sugar levels from diabetes to prediabetes.

Sulfonylureas are a class of drugs that encourage the pancreas to release more insulin. They're used to treat type 2 diabetes. They are often taken once or twice a day before meals.

Sulfonylureas have a similar efficacy to metformin, and can be used alongside it.

TZDs make it easier for the body to use insulin; they reduce insulin resistance. They can be used to treat type 2 diabetes. They are taken 1 to 2 times per day.

After a year of taking TZDs, people with type 2 diabetes reduced their A1C levels by 1.4%, according to a 2019 study published in Vascular Health Risk Management.

Exercise is important for people with all types of diabetes. "Exercise helps at multiple levels: it increases base metabolic rate, fights insulin resistance, and helps with weight loss," says Araque.

Exercise helps muscles burn glucose and reduces insulin resistance. When you exercise, your muscles burn more glucose, removing it from the bloodstream and helping to lower blood sugar levels.

For example, a 2017 study published in Biomedical Research followed 120 obese teens, who did two hours of aerobic exercise twice a day for six days a week. After five weeks, their average fasting blood sugar was reduced by 0.84 nanomoles per liter (nmol/L) for males and 1.04 nmol/L for females. The researchers described this as "an extremely significant difference."

The Center for Disease Control and Prevention (CDC) recommends that people with diabetes get the normally recommended amount of exercise: 150 minutes of exercise each week, including two days of strength workouts that incorporate major muscle groups. The American Diabetes Association recommends starting with small changes, like walking daily.

Any exercise will help, but some may be especially beneficial. For example, a 2019 study published in Diabetologia found that afternoon exercise decreased blood sugars more than morning exercise.

Overall, you should work with your doctor to identify an exercise program that will benefit you, Araque says.

Healthy eating is critical for people with diabetes. As food breaks down, it releases glucose into your blood. Some foods, including processed sugars and carbohydrates, raise blood sugars more than other foods, like proteins or leafy vegetables.

In particular, people with diabetes need to be aware of how many carbs they eat per day. They should also create an eating plan that includes the following:

For example, the DASH diet and Mediterranean diet which both emphasize healthy fats, lean protein, protein and vegetables have been proven to help people with type 1 and type 2 diabetes control blood sugar.

Read more about the best ways to eat if you have diabetes:

Diabetes is a chronic but manageable condition, Araque says. People with diabetes should work with their doctor, nutritionist, and an exercise professional to design a program that meets their needs.

"The most important message is if they follow these recommendations they can get this under control and decrease risk for complications," Araque says. "Patients should have hope."

Read more:
4 of the best ways to treat diabetes and lower blood sugar - Insider - INSIDER

It's hard to believe, but 1 in 4 people die from heart disease in the United States. That's 647,000 Americans every year and one death every 37 seconds, according June 2020 data from the Centers for Disease Control and Prevention (CDC). But despite it being the leading cause of death in the U.S., it doesn't have to be. According to the American Heart Association, 80 percent of cases are completely preventable, and there are many different things you can start doing right now in order to ensure your heart stays healthy for years to come. Here are 20 ways to reduce your risk of heart disease this summer and beyond. And for more on taking care of your ticker, check out The 20 Worst Habits That Are Destroying Your Heart.

There are many different reasons to make exercising a priority, as it not only keeps you healthy physically, but mentally as well. One major reason, though, is that it helps your heart stay strong and in tip-top shape. "Aerobic exercise and high-intensity interval training can help improve overall health and reduce your risk of heart disease. We know that increasing your exerciseup to 150 minutes per weekdramatically reduces your risk of heart disease," says Nate Favini, MD, an internist and the medical lead at Forward in San Francisco. "Even if you're not able to get in 150 minutes a week, any exercise is better than none." And for ideas on how to work up that daily sweat, check out The 50 Best 5-Minute Exercises Anyone Can Do.

According to Jennifer Haythe, MD, a critical care cardiologist at Columbia University Irving Medical Center in New York City, one of the best things you can do to reduce your risk of heart disease is make an appointment with your doctor. "Up to 80 percent of heart disease is preventable with risk factor modification. Prevention is key," she says. "See your doctor and get screened for the biggest risk factors like hypertension, diabetes, and high cholesterol. Starting at age 20, all individuals should be screened." And when you visit your physician make sure you discuss these 20 Questions to Ask Your Doctor Once a Year.

It's never too early to learn about your family's medical history. "Cardiovascular disease has a strong genetic component," Haythe says. "Because of that, you should talk to your familyparents, grandparents, uncles, and auntsabout your family's history and what kinds of diseases they did or didn't suffer from. This will help your doctor risk stratify you." When your doctor knows what you're up against, they'll be better able to catch problems early and keep youand your hearthealthy for years to come. Speaking of years to come, check out these 50 Important Habits Linked to a Longer Life.

As great as it is snacking on all the unhealthy foods in your cupboard, Haythe says it's not worth it when it comes to your heart health. "Get the chips and dips and cookies and snacks out of the house and replace them with fruits and vegetables," she says. The science doesn't lie: A 2019 study published in The BMJ found eating ultra-processed foods can put you at a higher risk of heart disease. Plus, snacking on fruit and veggies can be just as satisfying.

Something as simple as cutting down on sugar can help you live a longer, healthier life. "Reducing the amount of sugar in your diet will decrease your risk of diabetes and obesity, both of which are directly linked to heart disease," Favini says. Instead, make sure the bulk of your diet is whole foodsnot boxed goodies from the grocery store that contain more sugar per serving than you should eat in an entire day.

Meditation is a much-needed practice for your mind and your heart. Especially this year, where everyone is dealing with peak levels of stress and anxiety. "It's been a tough five months, and everyone is frazzled," Haythe says. "Meditation can help, and that can mean sitting quietly for 15 to 20 minutes a day and just calming your thoughts down. This helps lower blood pressure, heart rate, and stress, which all can increase your risk of a cardiac event."

Stress can take a serious toll on your health. "High stress levels are linked to high cortisol levels, which can lead to high blood sugar and blood pressure," says Favinitwo things that can increase your risk of heart disease. The good thing is he's fully aware that it's impossible to avoid all stress, and that's not necessary. Instead, it's all about managing the stress you do have by "doing activities that ground you, like exercise or meditation," he says. And for more ways to find some calm in your life, check out 5 Easy Ways to Manage Your Stress Right Now, According to a Doctor.

Don't go through your life battling depression. Instead of letting it affect your day-to-day life, talk with a doctor or therapist and figure out the best treatment option for you. Not only will it help get your mental health back on track, but it can greatly benefit your heart, too. "Depression has been linked to poor heart health," Favini says. "Be attentive to your mood and address issues early to maintain your mental health." And for more helpful information,sign up for our daily newsletter.

Eating French fries every now and then is totally fine, but Haythe recommends staying away from fried foods other than maybe the occasional indulgence. "Your heart will thank you," she says. Especially since a 2019 study published in The American Journal of Clinical Nutrition found eating fried food can increase your risk of heart disease. Get the same great texture and taste by using an air fryer instead, which allows you to cook up crispy food minus all the oil.

It's been shown time and time again that eating more fiber can help lower blood pressure and cholesterol, which in turn can help prevent heart disease. "Increasing your consumption of fiber reduces your chance of heart problems down the road," Favini says. You can do so by adding more whole grains, vegetables, oats, beans, nuts, and fruit into your diet. And for more on why making this aspect of your health a priority right now is so important, check out Nearly 60 Percent of Coronavirus Patients Have High Blood Pressure.

Getting more fiber is important, but Favini says upping the amount of healthy fats you eat is crucial, too. "Increasing your consumption of healthy fats from foods like olive oil, nuts, and fish reduces your chance of heart problems in the future," he says. Both omega-3 fatty acids and omega-6 fatty acids have been shown to help protect against heart disease, Harvard Health says. So, don't be afraid of adding more into your dietit's only doing your body good.

Getting sleep is toughespecially during the summer months when the sun sets later and you want to extend those warm days as long as you possibly can. But Haythe says sleep is crucial for stress reduction, your mood, mental acuity, energy, and your heart. "Try to go to bed 30 to 45 minutes earlier than you normally do. Seven to eight hours a night is ideal," she says. "Don't worryyou can scroll through Twitter and catch up on emails in the morning." Since those who don't get enough sleep at night are at a higher risk of heart disease, according to the Sleep Foundation, it really should be a top priority.

You know smoking is bad for you. In fact, the CDC says it hurts pretty much every organ in your bodyespecially your lungs and heart. Aside from increasing your risk of stroke and lung cancer, it can also up your risk of heart disease. "Smoking even one cigarette a day stiffens your arteries and can substantially increase your risk of heart disease," saysFavini. Just imagine what an entire pack a day can do. Now's the time to give it up for good.

While smoking is horrible for your heart, exposing yourself to secondhand smoke can seriously impact your health as well. According to the CDC, secondhand smokeeven as a nonsmokercan increase your risk of developing heart disease by 25 to 30 percent. Not only that, but it can also increase your risk of stroke and death. And yes, even something like chatting with a friend over their smoke break at work counts.

You might take good care of your teeth, but when's the last time you checked in on your gum health? "This may seem unrelated, but taking care of your gums can actually prevent periodontal or gum disease, which is linked to a higher rate of heart attacks, strokes, and cardiovascular events," Favini says. "This could be a result of overall poorer health, but we also know that periodontal disease increases inflammation in your body, which is a driver of heart disease." To keep your oral health in check, he recommends brushing your teeth twice a day, flossing regularly, and seeing your dentist about any issues that come up.

Getting outside and going on a walk every day can give your heart health a boost. "If you've been sitting too much during quarantine, it's time to get moving," Haythe says. "Don't feel like you have to run five miles a day. Start out with a 15 minute walk outside and increase that time over the weeks to build up to 45 minutes, 4 times a week of brisk walking." The American Heart Association says walking can lower your chances of heart disease, so there's no reason not to go get that fresh air. You'll return home feeling healthier and more energized.

If your doctor prescribes you a medication to take, you take it right? That's not always the case when it comes to heart health, and it's something Haythe sees regularly. "So many people are prescribed medication for blood pressure or cholesterol and don't take them. You can't feel high blood pressure or high cholesterol, so trust that your doctor knows what they're doing," she says. "If side effects are bothering you, talk to your doctor about trying something else. There are so many medicines on the market, and you should be able to find one right for you."

If you know your blood pressure is high, try the DASH diet, which stands for Dietary Appoaches to Stop Hypertension. According to James Yeh, MD, a board-certified internist in Boston, it's designed to lower blood pressure through a diet filled with fruits, veggies, whole grains, low-fat dairy, legumes, nuts, seeds, and lean meats. "These foods are typically high in fiber and low in saturated fat, cholesterol, and sodium," he told Harvard Health. Not only can it help prevent heart disease, but it can also help prevent other issues like cancer, stroke, and diabetes.

If your significant other is constantly complaining about how much you snore at night, don't ignore it. Instead, take action. According to the American Heart Association, one in five adults have sleep apneaeven if it's just a mild form. If that sleep apnea isn't treated, it can have devastating effects on your heart health, contributing to heart disease and stroke.

Putting on some extra poundsespecially during a pandemic where you're trapped at home a lot of the timeis easy to do. But when it comes to your heart, do your best to keep up a healthy diet and workout schedule in order to maintain a healthy weight. According to Harvard T.H. Chan School of Public Health, having extra weight and a large waist size can increase your risk of heart disease.

Excerpt from:
20 Ways to Reduce Your Risk of Heart Disease This Summer - Best Life

Jayme Smid, Fitness column Published 8:57 p.m. CT Aug. 13, 2020

Jayme Smid(Photo: Jill Meier/Brandon Valley Challenger)

Question: Im trying to keep myself healthy and lose some unwanted weight, but isnt it risky to workout at a gym right now?

Answer: Great question! We are hearing a lot of concern (and rightfully so as its important to be cautious when it comes to exposing ourselves to germs) but studies are showing that gyms and health clubs are an overall healthy place to be! We are fortunate as we are one business that has always required members to sanitize their surroundings before and after use (so cleaning around the clock is not new to us!). What we are finding as an industry is that we can help our members boost their immune system, drop the unwanted pounds, and maintain andbuild muscle mass all while staying safe and healthy. A study by Nutrisystem recently revealed that 68% of Americans have gained 16 pounds or more since March 2020. Another study by FitBit shows that daily activity/exercise is down over 20%. Unfortunately, these statistics are worrisome for our nation. As a fitness professional, I know the biggest ways to boost an immune system are by regular exercise, a healthy diet, andproper sleep. A combination of those 3 items (in my opinion) is your best bet at avoiding and/or beating coronavirus! So, I would encourage you to take a look at your routine. How can you better fit in exercise, what changes can you begin to make to your diet, and how can you get a few extra zzzs? If you are needing some extra help and accountability, reach out to your local gym, find an accountability buddy, or set some new goals. It is more important than ever before to put our health first!

Jayme Smid is the club manager at Anytime Fitness in Brandon. To submit a question for future articles, please contact the author at jayme.Smid@anytimefitness.com

Read or Share this story: https://www.argusleader.com/story/news/brandon/2020/08/13/expert-answers-your-health-and-wellness-questions/3372727001/

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Expert answers to your health and wellness questions - Argus Leader

None of the fun and exciting seasonings during training camp.

But it was good! And again, Ill be drinking water. Maybe Ill have a kombucha. Kombucha is really the only thing outside of my nutritional drinks that Ill have instead of water. Most of the fluids I take during the day is just water now. And then for dinner, I had klua pigthe Hawaiian barbecue. I had some klua pig with steamed rice. It was a good day yesterday. Theyre not always like that, but yesterday was a really good eating day.

You mentioned kombucha. Are you throwing kombucha in there just because you like it, or is there a specific benefit for you?

For me, its because it tastes different. The things I usually drink, like Gatorade and soda, I cant have right now. The kombucha has some of that fizz that kind of just feels good. Plus, its not water.

When youre not in camp for a fight, how different is your day-to-day diet?

What I do outside of camp would not be considered in any way, shape, or form a diet. [Laughs] Its a free-for-all! Im eating whatever I want, man. But, you know, whereas my nutritionist might make a healthy version of jerk chicken right now, Ill go and find the jerk spot thats hidden in the hole in the wall. Ill eat Louisiana food as much as I possibly can.

My nutritionist, Ian Larios, has done a really good job of incorporating some of the foods that I love, but healthier versions. He made gumbo the other day. A Louisiana staple, obviously. But he made it with super-clean ingredients. Hell make red beans and rice, but its all super-clean ingredients. If I could make the healthier versions myself, Id be much better off for it when Im not in training camp.

Is it hard for you to switch up that mindset when youve gone so long not having to be overly concerned with what youre putting in your body and then having to put some restrictions on yourself when preparing for a fight?

Its tough initially. Especially late in my career. Ive fought once a year for the last few years. So for eight months Im essentially having whatever I want, and then all of a sudden the portions are a lot smaller, the food is a lot cleaner. So its an adjustment right away. But the first thing we do every single time is replace all the sugary drinks with water and try to flush my system to get it prepared to go back to work. Thats always step number one: Get enough good fluids in me where I can even handle the workload that comes with training camp.

Something I found interesting: For your second fight against Stipe, both of you went into that fight around 10 pounds lighter than you were for the first fight. For you, was there a specific reason for that, even after winning the first fight?

I think that was conscious, knowing that it was going to be a long, grueling fight, so cardio was going to be very important.

And how does that inform the weight that youre hoping to come in at for the third fight?

In the last fight, if Im being as honest and truthful as I can with you and the world, my cardio failed me. Right now theres not necessarily a certain number on the scale, but rather the right weight that allows me to compete at the optimal level where I can go hard for 25 minutes with a guy that has a ton of skill thats as good as anyone in the world. So its helped me in the sense that I know now how to manage my conditioning better. But its not a number on the scale. Its more about being physically fit. We understand and know what we need to do in order to give us the best chance to win.

See the original post here:
Daniel Cormier Gets Into Fighting Shape With Kombucha and Cleaned-up Takes on Gumbo and Red Beans and Rice - GQ

Taking weight loss tips from those who have slimmed down can be a great way to start a transformation. One woman has opened up about the diet plan that helped her drop four dress sizes.

Della Waterfield, from Birmingham, knew she had gained weight but was shocked when she stepped on the scale.

Weighing in at 20st 6lb and a UK size 22, she decided enough was enough and it was time to get into shape and improve her health.

She said: "When I first stood on the scales and saw I was over 20st I was mortified.

"I felt sad and ashamed that I had let myself get to this stage. I hated myself."

READ MORE:Emmerdale star Lisa Riley shed a staggering 12 stone

Previously filling up on high calorie convenience foods, Della tried to find a diet plan that was just as quick and easy.

She said: "Feeling defeated but very determined we visited my local Superdrug and purchased SlimFast.

"I wanted a simple effect plan and I knew that SlimFast was a trusted brand so thought I would give it a go.

"The first week was a challenge, I had so many bad habits that I needed to change but following the SlimFast 3.2.1 Plan made it super simple.

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"Before starting the plan, I would struggle with what to have for breakfast and lunch, and would often end up having quick high calorie options."

The plan she followed allows dieters to eat six times a day, picking from a combination of snacks and meal replacements.

Those on the plan can also fill up with one healthy and balanced meal per day.

"Following the SlimFast plan has taken the stress away," Della continued.

"I quickly got into the habit of having a caramel shake for breakfast then a Chocolate Crunch Meal Replacement Bar for Lunch and a healthy 600 calorie dinner."

The slimmer quickly noticed the weight drop off and her confidence started to improve.

Kicking off her transformation with the SlimFast plan, Della soon added in regular exercise and joined a gym.

She continued: "I began losing weight steadily and consistently.

"Pretty soon I felt confident enough to start going to the gym and being more active, something that I would never have had the confidence to do before."

During her transformation, Della managed to lose a staggering 8st 12lb.

She slimmed down to 11st 8lb and a trim size 14.

Read more here:
Weight loss: A woman shed a whopping 8st 12lb and dropped four dress sizes with diet plan - Express

The first thing that comes to your mind when you decide to lose weight is going on a diet. We all feel following a diet is the best way to shed to extra kilos. With so many diet plans in question, you naturally want to choose something that promises quicker results and is also not too difficult to follow, right? Most often, people fail to follow diet plans that are restrictive (let's be honest - most diet plans are). Moreover, these diets help one lose weight faster but the lost weight comes back the moment you go off that diet.

Diet plans fail because apart from offering limited options to eat, there is also a lot of effort involved in preparing the meals and keeping up with the timings. All this needs a lot of planning and preparation in order for the diet to go right.

As per research, the DASH diet and the Mediterranean diet are the two sustainable diets that promise to keep your heart healthy and is also good for people suffering with hypertension in the long run.

The DASH and Mediterranean diet do not want you to focus or avoid any macronutrient (fats and carbs). Instead, the two diets help you make better food choices overall.

Most diets are restrictive and built around the concept of blocking out food items or even groups altogether. But psychologically, as soon as we are told not to eat something, that is exactly what we want to eat it.

The DASH and Mediterranian diet work the opposite way. The diets focus on what to include and limits the intake of processed foods, sugar and alcohol.

The DASH diet focuses on daily and weekly nutritional goals. As the diet name says, Dietary Approach to Stop Hypertension. The diet limits the foods that are high in saturated fats, full-fat dairy and tropical oils.

The diet focuses on lowering blood pressure by increasing the consumption of fresh fruits and vegetables.

The Mediterranean diet is inspired by the eating habits of people living in the Mediterranean region. It encourages you to choose dairy, fish and poultry over red meat and using olive oil as a source of monounsaturated fats. Furthermore, it focuses on heavy consumption of fruits, vegetables, potatoes, nuts, seeds, beans as per the American Heart Association.

The added benefit of the diet is that it allows limited intake of red wine. The diet focuses less on the quantity consumed and more on the quality of the food.

The diet is high in healthy fats and natural fibres. The diet focuses on eating minimally processed plant-based foods such as grains, legumes, nuts and seeds, which have a handsome amount of protein.

Unlike many diets, both Mediterranean and DASH diets do not focus on eating or avoiding a particular macronutrient like fat or carbs. The only matter is choosing high-quality foods.

Though most diets have a bad reputation, you can still try these two diet plans. Sometimes, these diets can help you get started and change your habits for the better.

The diet you adopt should become a way of your life. And do not forget to pair your diet with regular exercise as that is the key to a healthy and fit life.

Read the original here:
The only two diets most people are able to maintain in the long run - Times of India

Mayor James Palmer blasted those he claims are trying to misunderstand the Governments careful balance of Covid-beating initiatives.

He said there was a dual aim of trying to jumpstart the economy and secure jobs and on the other, to protect life and suppress the spread of this dangerous virus.

He used as an example those who decry the hugely popular and rather imaginative Eat Out to Help Out campaign whilst pointing to a simultaneous effort to urge overweight people to drop a few pounds.

Im sorry, I just dont see a clash, he said. It isnt Either/Or. Enjoying a once-in-a-while meal subsidised by the Chancellor doesnt mean we cant also improve our diet, exercise more, and shed superfluous ballast so we can fight Covid if we get infected.

Mayor Palmer said: Whats really new and important is the rising evidence that people carrying less fat seem to be surviving Covid more frequently and recovering more quickly. So, I think most reasonable people would agree that we should just step up and shed our excess baggage.

Changing our commuting habits will also leave a lighter, greener footprint, then we can help reduce pollution as well.

He said the summer provides an opportunity to build our resilience.

From fat to fit, its our chance to get healthy before winter hits with the fistful of bugs that were told could complicate Covid and put us at avoidable risk, he said.

So those who make a fuss about wearing masks and social distancing, or try to pick holes in campaigns that are striving to strike the tricky balance between protection and freedom, between health and wealth, surely need to get with the programme.

Its not rocket science, its simple common sense. And community sense.

Mayor Palmer added: We cant relax. We need to care for ourselves and our community just as much now as we did in March.

The furlough scheme is winding down, recession is biting, and job losses are on the rise.

Each of us has the personal and economic power to help fight back by making a targeted effort to shop locally and keep businesses afloat.

Every pound we spend strengthens our communitys ability to thrive and every pound we lose strengthens our health, and our own ability to survive.

Read more here:
Cambridgeshire urged to 'back Covid-beating initiatives' | Huntingdon and St Neots News - Hunts Post

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Ayesha Curry is one busy womancoming up with healthy recipes for her bestselling cookbooks, taking care of her kiddos, and keeping up with her health goals while quarantining at home due to COVID-19.

The Canadian-American actress recently showed off her strong figure in an Instagram photo after losing 35 pounds, saying she did it her way. The 31-year-old celebrity cook and TV personality demonstrated a perfect squat in two photos, wearing a pink sports bra and compression shorts.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

In the caption, she wrote that her healthy lifestyle is for her and for her loved ones, which of course include the three children she has with husband and NBA star Stephen Curry.

I started my fitness journey because I wanted to be strong and healthy for myself and the people who depend on me, she wrote. But it was important that I did it my way, which meant I needed working out to fit in my life, not take me away from it.

While Curry has partnered up with Fitbit this summer for a new exclusive series, she also tells Yahoo Canada Lifestyle that the premium subscription has helped her stay on track with her exercise goals. It was great while I was traveling and out of my routineI was able to tap into the vast library workout content anytime, anywhere so I didnt fall off track, she says.

On top of that, shes managed her health by doing everything from quick 10-minute workouts to creating yummy and healthy recipes. Below, Curry explains the small changes that helped with her weight loss journey and helpful tips that kept her on track.

Despite having a hectic schedule, Curry began her fitness journey by carving out timeeven just a few minutesto exercise. While Curry mentioned that she "hates the term balance," she says the best approach is to make every workout session work for you.

I dont think theres any formula that works for everyone, but I do believe that creating time for yourself to exercise is never time wasted, she says.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

A few quick exercises that she likes to tackle for a weight and cardio combo? Workouts that focus on core body strength, legs and glutes, arm circuits, and HIIT bodyweight workouts, to name a few. Some of her workouts will actually be available on the Fitbit app, she says, but theyre a constant in her personal workout routine.

In the past, Curry revealed that her workout routine involves HIIT, floor exercises, and cardio. And as you can tell, all of these can be done without workout machines (although, theres nothing wrong with hitting the gym)!

Get yourself some simple equipment, such as two and three-pound weights, resistance bands, a good, cushy mat, and a bench or chair. Im very into bodyweight, so I dont need much, equipment-wise, Curry says.

Although Curry revealed in an Instagram Story, that shes down 35 pounds, and very happy to be, she refuses to follow strict diets as part of her routine. Instead, she practices mindful eatingwith a heavy focus on nutritious foodsand eating in moderation.

Im really into portion control over any kind of diet, and try to stick to nourishing, delicious food in moderation, she explains.

What kind of delicious food? Well, the celebrity chef definitely knows how to turn veggies into a whole, exciting meal that her entire family will enjoy. If it isnt yummy, you know you wont want to eat it on rotation.

Curry fondly says were a green veggies family due to the amount of healthy greens she incorporates into their meal planfrom asparagus to broccoli to Brussels sprouts. But its how she cooks them that makes our mouths drool.

I like to roast them on high heat to give everything a nice char and enhance the flavor of the veg, she says. Theres nothing I love more than a one-pot/one sheet pan dinner, so most nights Ill season up a protein and roast it alongside the vegetables.

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However, if shes just craving some good ol comfort food, she simply lightens up the ingredients to give it a healthier kick. Curry tells Yahoo Lifestyle Canada that chicken parm is a nostalgic meal for her since it was one of the first meals she made for her husband when they first began dating. I do a lighter breading using panko instead of regular bread crumbs, and whip up a super-fast and fresh tomato sauce for the topping, she explains.

Oh, and theres that glorious cheat meal. Curry said she changed her entire diet (except for Sundays). Same.

Support from readers like you helps us do our best work. Go here to subscribe to Prevention and get 12 FREE gifts. And sign up for our FREE newsletter here for daily health, nutrition, and fitness advice.

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Ayesha Curry Shares the Diet and Workout Tips That Helped Her Lose 35 Pounds - Prevention.com

SINGAPORE: WhenSingapore introduceda "circuit breaker" in April to limit the spread of COVID-19, people had questionsabout the implications.

What would it mean for work and family life? What about school?

For some people, one of their main concerns was about something more prosaic.

Bubble tea.

Among them wasMr Xavier Ng, who was alarmed by the newsthat bubble tea shops wouldcloseas part of additional restrictions on food and beverage outletsannounced on Apr 21.With the measures set to kick in at midnight that evening, the clock was ticking on the last opportunity for a while to get afix of his favourite drink.

The 25-year-old interior designer was at workand could not leave immediately. As news spread that bubble tea outlets would be closing,his friends, knowing his 10-year love for the drink,started messaging him.

When he managed to leave work at 9pm,he contacted the owner of Bober Tea, the brand he has been patronising in recent years, to make sure that the outlet in Bishan near his office would still be open when he got there.

To Mr Ng's relief, it was.

"The thoughtof having no bubble tea for the next one to two months made me feel like I had to go down to buy it," he said.

Mr Ng was not alone when he arrived. He had to wait for about two hours before getting his hands on a cup of brown sugar fresh milk.While he was concerned about standing in line with many other customers, he said he was comforted by the safe distancing measures in place.

"I was happy. At the very least, I could still get one cup," he said.

Such scenes were played out at many bubble tea shops across Singapore, with reports of snaking queues and long waits.

Another bubble tea lover who needs a regular fix is Ms Joyce Tan. While she was not one of those who queued when the announcement about store closures was made, both she and her husband spent half an hour on their apps trying to order the drink. They did not manage to. Demand had outstripped supply.

That does not make her any less of a bubble tea fan.

A few weeks ago,exhausted at the end of a long day,she fell asleep at 8pm, declining an offer from husband Raymond Wong to get her bubble tea. But in the wee hours, she shot awake and woke her husband up asking for the drink.

Her dutiful husbandsaid: Are you okay, babe? Relax, lah, your bubble tea is in the fridge.

When she looked into the fridge the next morning, the drink was there,complete with a note from her 12-year-old son saying For mommy, just in case his sister thought it was for her.

That anxious moment in the middle of the nightwas a first for the 48-year-old, whose love of the drink stretches back more than 20 years.

At that time,it was sold mainly at pasar malams, or night markets. She remembers fondly a robot-likedoll that would bob up and down to mixthe ingredients. Like today, the bubble tea stalls would draw long lines, and the wait could be long.

It was something new, and everybody wanted to try bubble tea,she said, speaking to CNA from her Woodlands flat.

She later become a regular at a shop called Fei Fei which employedbikini-clad modelsto attract the crowds.

She and Mr Wong, who is also a bubble tea fan, would stock up for the week, getting six to eight cups at once.

They became tired of bubble tea at some point, but withbig names like Koi and Gong Cha enteringthe market by the late 2000s, Ms Tan and Mr Wong were again drawn to the drink.

Personally, what I feel makes a good bubble tea, it all boils down to the pearls, she said.

She has the drink three to four times a week now, and goes for a sugar level of25 to 30 per cent as she isconscious of her health.

Its my energy drink, its my go-to drink, especially when I have a long day at work and I just want something to perk me up, or when I have lots of work to do and I need something to keep me company while Iam working."

During the circuit breaker when Ms Tan did not manage to have bubble tea, Mr Wong said she was "more spicy",referring to her quicker temper when she was not getting enough of her favourite drink.

While expounding on her love for bubble tea, Ms Tan added that it isnot justbubble tea without exercise - she and her husband are avid mountain-bikers.

To this, Mr Wong chimed in: Tell the truth, lah. We exercise because we want to drink bubble tea.

WHY DO PEOPLE LOVE BUBBLE TEA?

These bubble tea lovers are not an exception in Singapore, whereshops offering the beverage are a dime a dozen, with many major brands from Taiwan and China available here.The ubiquitousness of the outlets highlights how popular it is.

Professor Leonard Lee from the National University of Singapore Business School said that the surge in demand for bubble tea on the night before outlets had to close could be down to several reasons.

"My sense is that the perception that bubble tea is a 'fun and affordable treat,' coupled with a scarcity-driven appealand herd mentality, possibly drove much of this pre-circuit-breaker and circuit-breaker surge in demand," he said.

However, he stopped short of calling people'slove of the drink an addiction.

Addiction is generally associated with compulsive consumption, along with withdrawal symptoms after one abandons the focal 'substance' to which one is addicted," he said.

"But it is certainly possible that drinking bubble tea may have become a habit for some.

Psychiatrist at Gleneagles Hospital Lim Boon Leng also said that drinking bubble tea has become a lifestyle habit for many, and that the need to change this habit during the circuit breaker period could have provoked a strong reaction from fans.

"Somehow, drinking bubble tea has certain connotations. For example, it gives a sense of ease and comfort," Dr Limsaid.

He added that while making changes to one's life is difficult, it is even more challengingif it creates downsides such as inconvenience, sacrifice, or a lack of potential gain or reward.

Another factor that could have driven the circuit breaker-fuelled bubble tea mania was a fear of missing out, given the viral posts online about bubble tea stores closing.

He noted that while all other stores selling food and drinks would be covered under the circuit breaker, social media posts highlighted the looming closureof bubble tea stores. This could have led to herd mentality, as images of people queueing up to get a cup of bubble tea were everywhere at the time.

In normal times, the popularity of bubble tea could be explained in other ways beyond enjoyment of a drink, the experts said.

Drinking bubble tea may be perceived as fun, especially with the extensive variety of teas from which consumers can choose, the creative names and colourful appearance of the teas, plus the ability to customise ones own drink or sample new concoctions", Prof Lee said.

Some consumers may also see drinking bubble tea as a fun social activityto do with their friends, he said.

Given the wide selection of available flavours, and ingredients from which consumers could choose if they wish to construct their own tea, bubble tea could also allow consumers to express themselves as they get to create a beverage that matches their preference and self-identity, he said.

Another reason for the appeal is the ability for customers to decide how healthy they would like to be, he said.

"Given that one could choose more healthy ingredients as well as request a lower proportion of sugar in their drinks, consumers could perceive drinking bubble tea to be more healthy than drinking regular carbonated soft drinks," said Prof Lee, who researches consumer psychology.

Dr Emily Ortega, head of the Psychology Programme at the Singapore University of Social Sciences, said that bubble tea is "very much a social experience for many people".

A bubble tea lover herself, Dr Ortega said that eating and drinking with others allow people to bond, and this is magnified throughsocial media.

"People dont just share their bubble tea experiences physically, they also share their bubble tea experiences online, giving recommendations on what is good," she said.

Psychologically, some people see bubble tea as a combination between a dessert and a drink, so it feels like more bang for your buck, she added. There isalso the "allure" of drink customisation, she said.

"Bubble tea allows people to make the drink their very own and they can changetheir drinks to suit their mood or to even alleviate their negative moods," she said.

She added that from a biological perspective, bubble tea is addictive because of the caffeine and the sugar.

THE EVOLUTION OF BUBBLE TEA IN SINGAPORE

While bubble tea stores today offer a dizzying variety of drinks and toppings, with customisable sugar levels, this was not always the case. Singapores first bubble tea store opened in Marina Square as far back as 1992, although with a completely different concept.

At the time, bubble tea was generally served in cocktail glasses and customers drank the beverage seated in shops called bubble tea huts.

In the beginning, bubble tea was primarily made with creamer.Fewer toppings were offered,and the flavours,made with syrup, were limited. It was also cheaper, with drinks available at under S$2.

From humble beginnings, the bandwagon gained momentum as new players entered the market to try to exploit what seemed to be an insatiable demand for bubble tea.

The industry grew and grew, until one day, it reached saturation point. The bubble tea bubble seemingly burst.

Referring to estimates reported at the time, Singapore Polytechnic School of Business lecturer Lim Xiu Ru said that there were upto 5,000 bubble tea shops here by 2002.

The rate at which these stores were popping up within close proximity to one another, with lack of clear positioning and differentiation contributed to the eventual collapse of the bubble tea industry. The strategy which a lot of bubble tea shops took was to offer discounts (and)lucky draw promotions. These are methods to increase sales, but they do not necessarily help build brand image for the sellers, she said. She added that some bubble tea sellers were also focused on rapid growth and franchising, with lack of attention to staff training, focusing on quantity over quality.

As Mr Gary Lin, course chair of Temasek Polytechnics Diploma in Marketing, put it: The first wave of bubble tea market was somewhat limited in variety and quality. It descended into a price war and ended in a bloodbath when the fad died.

He noted that better-managed companies like Each-a-Cup managed to stay afloat despite having to shrink.

Speaking to CNA, Each-a-Cup founder Chua Keem Long said that the collapse of the industry, which happened around 2003,was due to a lack of training.

Then, things were done with no clear strategy, and new playerswere jumping onto the bandwagon without knowing how to create a cup of quality bubble tea, he said.

"When the business was good, you open, I open, everyone open, (but) the training (was) not enough, he said.

The period of decline was the hardest time of his life, said Mr Chua, who founded the company here in 1999.

I still remember, my rental was S$8,000 to S$9,000. One day we (were making) only overS$100, the 70-year-old industry veteran said.

Everyday you (have)got to struggle, make the losses. You are worried also, wondering what kind of business is this, he recounted. Mr Chua said business shrunk from having 50 outlets to 15, and that he lost S$400,000 during that period.

He also dropped the price of a cup of bubble tea from S$3 to S$1.90. However, by the end of 2004, he broke even, he said. After that, sales picked up steadily over the years, he added.

THE BUBBLE TEA MARKET TODAY

Today, the market is more diversified, with an extensive range of price offerings, flavours and quality. For instance, the same variety of drink could be bought for anything betweenS$2 and S$5, depending on the outlet.

There is also more innovation as businesses look to develop new offerings to extend their appeal.

Sharetea, for instance, opened concept stores under the name Sharetea Premium which serve cold-brewed bubble tea.

Cold brewing is a method of preparation that isnt new to cafes but still fairly new for bubble tea brands, a spokesperson said. She explained that in this method of preparation, tea leaves are steeped in cool water for 10 hours.

Another brand, Playmade, said that its major appealis that it makes everything from scratch and offers a variety of pearls.

Every cup of Playmade bubble tea is made by hand, only with the freshest ingredients. Also we make everything from scratch, like our burnt caramel, brown sugar, even our sugar solution is all made in house,"a spokesperson said.

Other brands have also come up with innovative solutions when it comes to a crunch. During the circuit breaker period when bubble tea stores could not open, The Whale Tea sold do-it-yourselfkitswhich allowed consumers to make drinks like roasted oolong milk tea with pearls and brown sugar boba milk at home. The firm also tied up with online platforms other than the delivery platforms to sell its kits.

The objective was to allow bubble tea lovers to be able to enjoy bubble tea in the comfort of their homes and bond with their loved ones while doing it, said a spokesperson.

He added that the response was better than we expected, and they sold around 1,000 sets.

Each-a-Cup, on its part, sells more than 100 varieties of drink, and is constantly updating its offerings, said Mr Chua.

One drink that was removed from its menu despite it doing well was an ice-blended bandung drink.

If we want to go for healthier choice, we have to cut out a lot of things, he said. The brands menu features 18 drinks approved to be healthier by the Health Promotion Board (HPB), he added.

Focusing on offering healthier alternatives may be one way for the industry to ensure its long-term future as consumer habits are constantly evolving.

THE HEALTH PERSPECTIVE

Dietician at Parkway East Hospital Jennifer Shim said that while the tea itself in these drinks is naturally low in calories and is known to be rich in polyphenols, which have anti-inflammatory and antioxidant properties, it is the other ingredients that makebubble tea lessnutritious.

Ingredients such as the pearls, flavoured syrup and sugar provide a high amount of carbohydrates, she said.

This ultimately labelled bubble tea as a sugary beverage. It adds empty calories to an individuals diet and they provide very little nutritional value, she said.

She added that this increases the risk of becoming overweight and obesethat may lead to other diseases such as heart disease, diabetesand cancer.

She said thatbubble tea drinks withtoppings and at 100 per cent sweetness level consist of eight or more teaspoons of sugar. HPB's recommended daily sugar intake is eight to 11 teaspoons for adults and five teaspoons for children and teenagers.

The calories inthese beverages may range from 200to 500 per 500ml serving, depending on how they are prepared, she said.

It could take an estimated 30 minutes of high-intensity exercise such as high-knee running, mountain climbing or one hour of low-impact exercises such as swimming or walking to burnabout 250 to 350 calories, Ms Shimsaid. The number of calories burnt depends on the duration of the exercise, the pace, intensity and a persons weight and height, she explained.

Even by choosing a lesser sugar option, moderation is the key. Therefore, it is still important to limit the frequency of drinking bubble tea, probably to one to two servings in a week, she said.

Head of Nutrition & Dietetics at Mount Alvernia Hospital Sarah Sinaram said that legislation and consumer demands make it imperative for bubble tea retailers to offer healthier options.

On the part of bubble tea drinkers, she said they could opt for plain teas without milk or creamer, select 30 per cent or lower sugar levels and choose toppings which contain less than 50 calories.

She provided information on the calories contained in toppings. Tapioca pearls contain 156 calories, while aloe vera contains 31 calories. White pearls contain 42 calories. On the extreme end of the spectrum are foam toppings, with cheese foam containing 160 to 200 calories, and milk foam, 203 calories.

If you do indulge in the occasional high sugar, high fat versions, do at least 30 minutes of vigorous exercise to burn off the additional calories, she said.

TRYING TO MAKE IT WITHOUT A BIG BRAND NAME

Attempting to make it in a market that is filled with big brand names from Taiwan and China is homegrown label Bober Tea. Its founders decision to enter the market would most accurately be described as a whim.

Founders Joseph Oh and Gabriel Kok were in Shenzhen, China, fully committed to the idea of doing research and development for a bread and cake business. The R&D centre had been rented, suppliers sourced, industrial ovens loaded, and about S$20,000 spent.

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IN FOCUS: Singapore's love affair with bubble tea - an obsession that will never die? - CNA