Let’s agree—menopause is no joke. After decades of dealing with a regular period and the cramps, mood swings, and pain that come with it, people with uteruses also have to endure the hot flashes, irritability, lack of sleep, and even the potential depression that comes with menopause.

This event, which marks your body’s final menstrual period and usually occurs between the ages of 45 and 55, causes a significant change in people’s hormones. Because of this, it can easily lead to weight gain and/or a more difficult time losing weight. Not only that but the time before menopause, known as perimenopause, is also known to contribute to unwanted weight gain as well.

To help with this experience, Mary Claire Haver, MD created the Galveston Diet for those who want to stop weight gain before menopause. This diet is a way of eating that includes plenty of whole foods and is focused on reducing inflammation.

Read on to learn more about how this eating pattern may help prevent weight gain before menopause, and for more healthy eating tips check out The #1 Best Supplement for Women Over 50.

What is the Galveston Diet?

The main purpose of the Galveston Diet is to help people in perimenopause manage their weight and avoid the common occurrence of weight gain associated with this stage. But more than just focusing on weight management, the Galveston Diet is also intended to help regulate hormones and improve symptoms associated with menopause.

The diet is structured around three pillars: anti-inflammatory foods, intermittent fasting, and what is known as a “fuel refocus,” which means limiting your consumption of refined carbs and focusing more on nutrient-dense carbohydrates.

“This diet encourages eating foods low in carbohydrates, lean protein, healthy fats, and a select group of low starch produce,” says Trista Best, MPH, RD, LD at Balance One Supplements, “as well as integrating three supplements: vitamin D, fiber, and omega-3 fatty acids.”

Aside from the element of intermittent fasting, this eating pattern most closely resembles the popular Mediterranean Diet, which pulls inspiration from places like Italy, Greece, Spain, and France.

How the Galveston Diet may help you avoid weight gain.

This is a fairly new diet, so there isn’t much research to be found on it. To learn more about the possible benefits, we asked a few of our expert dietitians to weigh in.

Overall, dietitians agree that eating anti-inflammatory foods is a good step towards preventing weight gain before menopause.

“Data shows a link between chronic inflammation and weight gain, so eating anti-inflammatory foods is a great practice when trying to avoid weight gain, regardless of which stage of the life cycle you are in,” says Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, and registered dietitian on our medical expert board.

The “fuel refocus” part of the diet—eating more whole foods and limiting your consumption of processed foods—can also help you manage your weight at this life stage.

“Limiting foods that are pro-inflammatory, which includes many ultra-processed foods, can help people manage their inflammation and potentially help them lose weight” says Manaker.

RELATED: 4 Best Eating Habits to Reduce Inflammation and Slow Aging

The intermittent fasting pillar of the diet may not be for you.

While eating anti-inflammatory foods and limiting your consumption of pro-inflammatory foods is helpful to most, some dietitians warn that intermittent fasting isn’t for everyone.6254a4d1642c605c54bf1cab17d50f1e

“To be honest, there is nothing magical about intermittent fasting that will promote health and weight loss in this population so I’d skip that part,” says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim and member of our medical expert advisory board. “Limiting late-night eating is a great idea, but limiting your eating window can possibly set you up for a cycle of restriction and then overeating.”

Should you try the Galveston Diet?

Most information you can find about the diet is from books and online subscription resources. For specific information about the diet, you can purchase Dr. Haver’s book, The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms.

For more structured guidance, you can access the official Galveston Diet program online, which is offered in three levels: signature ($59), Gold ($99), and Platinum ($229), each with varying degrees of information provided.

While there is some research that supports the Galveston Diet’s method of preventing weight gain before menopause, because the diet is relatively new there is currently no concrete evidence besides customer testimonials to verify its success. Our dietitians are supportive of two of the three pillars—eating anti-inflammatory foods and the “fuel refocus”—but do not recommend intermittent fasting.

If you want to learn more, talk with your doctor or dietitian about how something like the Galveston Diet may affect you and your health goals.

Source link

The post This Diet May Help You Avoid Weight Gain Before Menopause appeared first on Heal your health yourself.

If you’ve ever tried to lose weight, you’ve probably heard about the importance of a calorie deficit — but what does that mean?

Being in a calorie deficit simply means “you eat fewer calories than your body uses,” explains Dana Hunnes, PhD, MPH, RD, a senior dietitian at the Ronald Reagan UCLA Medical Center.

You can be in a slight calorie deficit or a significant calorie deficit, depending on how many calories you remove from your diet, says Emily Tills, MS, RDN, CDN.

Of course, that’s not as easy in practice as it is in theory, as you already know if you’ve ever tried to reduce your calorie intake. And if you run a calorie deficit long enough, Tills adds, your body may metabolically adapt to conserve energy.

Here’s what you need to know about creating a calorie deficit and avoiding potential pitfalls.

How Many Calories Do You Need to Eat Each Day?

Before you can create a calorie deficit in your diet, you’ll need to figure out how many calories your body needs each day to maintain your current weight.

According to the Dietary Guidelines for Americans, the average sedentary man between ages 21 and 50 needs between 2,200 and 2,400 calories per day. The average sedentary woman in the same age range needs between 1,800 and 2,000 calories per day.

However, the exact number of calories needed to lose or maintain weight is individual to you. It can be influenced by several factors, including muscle mass, fat mass, nutrition and dieting history, and overall health history, Tills says.

You don’t have to figure out all of those things alone. “There are predictive equations that can be used to approximate how many calories we need in a day,” Hunnes explains.

One good example is the National Institute of Health’s Body Weight Planner, which factors in your sex, height, current weight, and activity level. But while this can be a useful tool, your best bet is to consult with a registered dietitian who can give you their professional opinion and a personalized plan.

Once you have this number, figure out how close to or far from it you are by tracking what you’re eating and drinking for a week. From there, you can calculate how many calories you’ll need to cut from your typical eating plan each day to run a calorie deficit.

How Do You Run A Calorie Deficit?

According to Hunnes, you can run a calorie deficit in three different ways: through diet alone, through exercise alone, or through a combination of the two. (If you’re relying on exercise for part of your calorie deficit, be aware that we often overestimate calories burned during exercise, and cardio machine calculators aren’t always accurate.)

“Start with a mild deficit of 200 to 300 calories to help with fat loss and weight loss,” Tills suggests. For example, if you’re currently eating 2,000 calories per day, start your calorie deficit by aiming for 1,700 to 1,800 calories instead.

If you’re on the heavier side, you may be able to start with a more significant calorie deficit, Hunnes says.

However, before starting anything, consult with a registered dietitian and your doctor — and be sure you’re not under-eating so much that it takes a toll on your health.

The next step is to decide how long you plan to run a calorie deficit. Tills recommends setting a time-based goal — for example, you might plan to run a calorie deficit for four months, followed by a one-month break at maintenance calories.

This can be more helpful than a weight-based goal (“I’ll run a calorie deficit until I hit my goal weight”) because a weight-based goal doesn’t take into account any muscle mass you gain or hormonal fluctuations you experience along the way.

Even when running a calorie deficit, it’s normal for your weight loss to stall at a certain point. “Many people plateau at some point during their weight loss as their bodies adapt to a new energy intake,” Hunnes explains. If this happens, reassess the baseline of how many calories you need per day. When you lose weight, your body needs fewer calories, so you may need to recalculate how many calories you need to lose weight.

7 Ways to Decrease Your Calorie Intake

When you’re just starting out with a calorie deficit, you want to go for low-hanging fruit. That means prioritizing the easiest ways to decrease calories first. Here are seven simple tactics to help you run a calorie deficit.

• Remove added sugar from your diet.
• Cut back on “liquid calories” from juice, soda, and alcohol.
• Measure out cooking oils. (These contain around 120 calories per tablespoon!) Or use a cooking spray instead, such as this avocado oil spray.
• Bake, grill, or steam foods instead of frying them.
• Use smaller portions of calorie-rich toppings like mayo, sour cream, and guacamole, and be more mindful when eating these sauces.
• Swap in reduced-fat versions of dairy products.
• Choose leaner cuts of meat.

Source link

The post What Is a Calorie Deficit and Can It Help You Lose Weight? appeared first on Heal your health yourself.

Honey is one of those naturally occurring gifts of nature that comes with more advantages than we can name. Honey can be used for a variety of things.

In fact, the usage of honey dates back to at least 8,000 years. It is known for its flavoring, medicinal, nourishing, moisturizing, anti-bacterial, and anti-inflammatory properties. From putting it on our morning toast to using it when we suffer a minor burn, honey always comes in handy.

One of the other uses of honey that is gaining traction is the use of this substance for improving fitness. Those who use honey for weight loss swear by this magical ingredient in giving them the results they want. 

How Honey Helps in Weight Loss?

Honey does contain sugar. However, when compared with refined sugar, honey contains beneficial vitamins and minerals as well.

Refined sugar, on the contrary, is considered as “empty calories”, which means that there is no benefit in eating it. Therefore, when you eat too much sugar, you tend to gain weight not only because of the calories but due to the lack of vitamins and minerals.

Honey, on the other hand, balances this effect as it is a good source of nutrients that help people in their weight loss efforts if consumed in limit.

A study has shown that  athletes who ate foods rich in fructose, such as honey, burnt a lot more fat and had increased stamina levels as well. Honey acts as a fuel to make the liver produce glucose. This glucose keeps the brain sugar levels high and forces it to release fat burning hormones. 

Most of us struggle to lose weight because we consume too much sugar and processed food. When we consume honey, the body begins to burn more fat. When you go a step further by replacing sugar with honey , you re-balance the brain signal that compels you to consume more sweet stuff. 

How to Use Honey for Weight Loss?

Many people add a teaspoon of sugar in their daily cups of tea or coffee without realizing how it can impact their health in the long run. Using honey for fast weight loss is one of the best ways to keep yourself healthy, fit and active.

Honey can also be used as a substitute in desserts, or as an alternative to different syrups and sweeteners. One of the best ways to consume honey for weight loss is by having a teaspoon of honey before bedtime. Doing so will help the body burn more fat during the early hours of your sleep. 

Honey is also known to have the power of suppressing the appetite. Most people tend to overeat throughout the day, and this is one of the major reasons for weight gain.

While one must not starve themselves, being cautious about the portion size of food is important. An advantage of using honey for weight loss is that it helps to curb small hunger pangs throughout the day. This will, in turn, help you in avoiding unnecessary snacking by keeping you satiated.

Nutrition Facts of Honey

The USDA provides the following information for 1 tablespoon (21 grams) of honey.

• Calories: 64
• Fat: 0g
• Sodium: 0mg
• Carbohydrates: 17g
• Fiber: 0g
• Sugars: 17g
• Protein: 0.1g

Honey is a natural sweetening agent, which makes it an excellent substitute for calorie-dense sugar. Speaking nutritionally, one tablespoon of honey contains 64 calories and 17 grams of sugar, including fructose, glucose, maltose and sucrose, but no fiber, fat or protein.

One of the main benefits of substituting sugar with honey is that the latter has a lower GI value, meaning that it does not raise blood sugar levels as quickly as sugar does. Honey is also sweeter than sugar, meaning that even a little amount goes a long way in satisfying sweet cravings.

Honey is rich in antioxidants, including organic compounds and phenolic compounds like flavonoids. Being rich in antioxidants, the nutritional value of honey can help prevent heart ailments, as well as improve eye health. Studies have also shown that using honey for weight loss can help in maintaining blood pressure levels and manage cholesterol. 

3 Ways to Use Honey for Weight Loss

1. Cinnamon and Honey for Weight Loss

As you know, cinnamon is a spice that has been used for several years for its nutritional and health benefits. The spice is derived from the cinnamon bark and can be used in numerous dishes and drinks.

One of the best ways to manage your fitness is by using cinnamon and honey for weight loss. In your daily cup of green tea, add a teaspoon of honey, with half a teaspoon of cinnamon.

The metabolizing properties of these two ingredients will help you gain energy throughout the day. This mixture will also help you maintain your appetite and avoid binge eating. 

2. Lemon and Honey for Weight loss

An excellent way of using honey for weight loss is by consuming half a teaspoon of it with a glass of warm water and the juice of half a lemon.

Drinking this mixture first thing in the morning will help you detox the body and energize the organs. You will also feel less bloated and more active throughout the day.

To see enhanced effects of this combination, you can also add these ingredients to your water bottle and sip on this mixture throughout the day. This mixture will also serve as a delicious and refreshing way to drink water and enhance the body’s metabolism.

3. Garlic and Honey for Weight Loss

The combination of garlic and honey for weight loss is an excellent way to keep your body healthy and fit.

Consuming raw garlic with a teaspoonful of honey first thing in the morning will help in detoxification and improve digestion. This combination is also beneficial for boosting immunity and helps reduce stress, high blood pressure and cholesterol levels.

Summary 

With all these incredible benefits, incorporating this sweet and nutritious substance into your daily diet can work wonders for your overall health in the long run.  

Source link

The post Benefits of Using Honey for Weight Loss appeared first on Heal your health yourself.

Trying to stick to your weight loss plan can be challenging, especially if you’re someone who’s mainly focused on what foods you “can’t eat” or “should avoid.” While each weight loss strategy may have their own individualized sets of goals and guidelines, it’s helpful to concentrate on the foods you can enjoy that can provide you with a delicious boost of fiber, protein, antioxidants, vitamins, and more.

When it comes to choosing the best foods to help you reach your weight loss goals, one way you can help yourself is to make sure your pantry, refrigerator, and freezer are always stocked with a few key items that you can grab whenever you want. Having these items on hand can aid in limiting how often you are able to reach for less nutrient-dense munchies or resisting the urge to open up that food delivery app on your phone.

Read on to learn about which foods dietitians say you should keep in your kitchen if you’re trying to lose weight—then, check out 6 Best High-Protein Foods for Weight Loss.

One of the best fruits you can always have stocked in your fridge is a carton of delicious, antioxidant-rich blueberries.

“Blueberries are super healthy, filling, and versatile. They are low in calories and contain plenty of fiber, so you feel satisfied,” says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim: 30 Days to Permanent Weight Loss One Portion at a Time, and member of our medical expert advisory board. “You can enjoy them plain; add them to yogurt; freeze them and enjoy them as a treat; or even heat them in the microwave for a minute for that warm, berry pie taste.”

If you find that you can’t finish a package of blueberries before they go bad, try buying a bag of frozen berries instead.

Having a box of old-fashioned or steel-cut oats in your pantry can help you on those mornings when you need a boost of fiber, especially since an increase in fiber intake has been associated with greater weight loss.

“Oatmeal is a healthy and filling breakfast option and takes just a few minutes to make. [Oats] contain fiber, which will keep you full,” says Young. “You can throw in assorted fruit, add milk or water, and top with nuts or seeds.”

“Walnuts are an incredibly satiating food, thanks to their combo of protein, fiber, and healthy fats. Including satiating foods in your diet can potentially help people eat less and ultimately lose weight,” says Lauren Manaker, MS, RDN, and author of The First-Time Mom’s Pregnancy Cookbook and Fueling Male Fertility.

In fact, walnuts are known to have incredibly high concentrations of omega-3 fatty acids—which are not only linked to weight loss but also can help improve heart health when used as a substitute for unhealthy fats.

RELATED: The 5 Best Nuts for Anti-Aging, Say Dietitians

Frozen vegetables are a great food item to stock up on because you don’t have to worry about finishing them before they go bad.

“While I love fresh veggies, if you are traveling, busy, or don’t have lots of time to shop, you can always take out the bag of frozen vegetables and add them to your lunch, dinner, or snack,” says Young.

You can pick out your favorite individual veggie or add a little variety to your plate by buying a bag of assorted veggies. Either way, all veggies are great for weight loss because, according to Young, they’re “low in calories and high in fiber and antioxidants.”6254a4d1642c605c54bf1cab17d50f1e

If you’re a seafood lover, you might benefit from keeping your supply of salmon well stocked. Whether frozen or fresh, the health benefits associated with salmon might prove advantageous to your diet as you work toward your weight-loss goals.

“Salmon is packed with omega-3 fatty acids, which is linked to promoting satiety and weight loss. This fish also contains protein, which offers a satiety factor, as well,” says Manaker. “Including salmon or other fatty fish in your diet two times a week may help people lose weight when it is a part of an overall balanced and healthy diet.”

Source link

The post 5 Foods to Have in Your Kitchen if You’re Trying to Lose Weight appeared first on Heal your health yourself.

A healthy weight increases one’s ability to meet the demands of regular life.  The most critical reason for losing weight is obesity or being overweight. Exercising is one of the essential strategies if one wants to shed extra weight. Around 650 million people worldwide suffer from obesity, making it a common health problem. Obesity is associated with several health conditions with adverse effects on the human body. 

There are numerous other reasons as well, why people want to lose weight, such as looking better, feeling healthier, and so on. Consuming healthy foods and exercising regularly will help one achieve their goals. Consistency and discipline are the essential keys to effective weight loss. 

Best Exercises for Weight Loss

The leading cause of obesity is insufficient physical activity. The sedentary nature of most occupations results in excess weight gain. Physical exercise and activity help burn extra calories to keep our weight under control. There are several kinds of physical activities which help in weight loss. Listed below are the best types of exercises for weight loss. 

Aerobic Exercise

Aerobics is a form of physical exercise that elevates the heart rate and improves cardiovascular and cardiorespiratory conditioning. It increases pain tolerance and bone density, improves blood circulation efficiency and reduces blood pressure. It also increases optimum oxygen consumption and as a result, it effectively reduces body fat leading to weight loss. Aerobic exercise includes indoor and outdoor physical activities such as walking, jogging, running, cycling, dancing, swimming, rope jumping, stair climbing, rowing, and interval training. 

While low-intensity aerobic exercise burns more calories due to increased duration of training, high-intensity aerobic exercise increases resting metabolic rate which in turn helps burn more calories throughout the day. 

Studies suggest that high-intensity interval training is more effective in altering the body composition and increases the release  of catecholamine and growth hormones. It enhances excess post-exercise oxygen consumption and increases lipoprotein lipase activity as well.  Therefore, it results in fat loss that helps to significantly reduce the body weight. 

Strength/Resistance Training Workouts

Strength/Resistance  training helps increase strength, range of motion, flexibility, and mobility of muscles, tendons, and ligaments.  It increases bone density, cardiac function, fitness, and metabolic rate. Increased flexibility and mobility of joints reduce the risk of injury. It involves pushing and pulling objects against the resistance to build strength and muscle endurance. Some of the best exercises for building muscle and for weight/fat loss  are squats, deadlifts, pull-ups, push-ups, and Olympic lifts, 

Research shows that strength training helps weight loss by increasing the resting metabolic rate, total energy expenditure, and maximal oxygen consumption. Therefore, this training is ideal for long-term weight loss success

Yoga

Yoga is a holistic approach for long-term results. It stimulates mind-body awareness and mindful concentration. Moreover, regular yoga practices effectively decrease the body mass index in obese people. Yoga is a low-impact exercise for weight loss. It reduces stress and lowers cortisol levels, which are responsible for weight gain.  

Research shows that yoga with dietary interventions significantly reduced the body weight and body mass index in obese and overweight children and adults. In addition, it improves weight management and behaviours such as self-control, reduced emotional eating, and reduced food intake. These prevention strategies reduce excess calorie consumption by curbing  food cravings leading to weight loss. In addition, yoga also strengthens  and corrects posture. 

Some examples of yoga asanas to lose weight are sun salutation, plank pose, warrior pose, triangle pose, downward dog pose, bridge pose, bow pose, chair pose, and cobra pose.

Zumba

Zumba is a fun way of exercise  to lose body weight. It is a Latin-inspired  dance  fitness workout consisting of low to high intensity moves.  As a  full-body aerobic workout, it  helps burn calories and reduce body fat. In addition, Zumba training also enhances maximal oxygen consumption and improves flexibility and cardiorespiratory fitness 

Studies show that performing Zumba three times a week helps to reduce about 3 kg weight in a month. In addition, it significantly decreases the total body fat percentage in females. 

Dietary Recommendations for Weight Loss

The fundamental principle behind weight loss is to spend more energy (calories) than you consume. Therefore, dietary management for people who want to lose weight includes several components such as high protein and fibre, low-moderate carbohydrates, and a low-fat diet. Some of the dietary recommendations for weight loss are:

• Individuals should improve their dietary patterns that include optimum nutrient distribution. Small dietary changes can improve blood glucose levels, blood pressure, and insulin sensitivity and reduce blood cholesterol and triglyceride levels. A diet with low glycemic index fruits, vegetables, whole grains, protein foods, nuts, coconut, and olive oil can help maintain weight.

• Individuals should reduce 400-500 calories per day from their food intake. The recommended dietary intake in a calorie deficit diet is usually 1200-1500 kcal/ day for females and 1500-1800 kcal/day for men. But these numbers can vary depending on several factors.  Studies show that a calorie-controlled diet helps to shed and maintain weight loss. The body uses stored fat as an alternate energy to perform bodily functions. Burning fat for energy ultimately leads to weight loss. 

• Eating fibre-rich foods makes one feel fuller for longer and improves the metabolism. Foods with high fibre usually have low calories. Fibre is present in fresh fruits, vegetables, whole grains, pulses, legumes, and meat. Studies show that eating a high-fibre diet reduces the frequency of food consumption and promotes weight loss. 

• Avoid drinking sugary and carbonated beverages such as soda, fruit juices, and alcoholic beverages. These drinks and beverages contain excessive sugar and are considered empty calories, resulting in weight gain and other metabolic diseases. 

• Restrict the intake of highly processed foods such as fast foods, desserts, breakfast cereals, and fried foods. 

• Eating a protein-rich diet can reduce hunger and enhance the feeling of fullness. In addition, it reduces excess calorie intake and effectively helps lose weight. 

• Drinking a glass of water 30 minutes before meals decreases food intake, promotes portion control, and helps reduce weight. Research shows that water consumption before meals reduces energy intake among middle-aged and older adults. 

Long-Term Success

Long-term success in weight management depends on the individual engaging in a specific follow-up program. Maintaining a regular exercise routine for at least 30-60 minutes daily is essential. In addition, portion control is a critical factor in losing weight. Eating healthy foods like fruits, vegetables, pulses, and whole grains and decreasing the consumption of energy-dense foods such as fried foods, beverages, and sugary drinks helps in weight management.

It is necessary to get guidance from nutrition counsellors for weight management. 

To lose weight, we must be consistent in our efforts. In addition, we must enjoy the exercises we choose to sustain them in the long run.

Conclusion

A sedentary lifestyle often results in insufficient physical activity. Inactive living choices increase the risk of gaining weight, a significant risk factor for chronic metabolic diseases. There are several factors to overcome an inactive lifestyle and reduce obesity. Proper dietary and exercise regimen helps in effective weight loss. 

Adopting healthy lifestyle choices, including physical activities, modified diets, optimum nutrition, and stress-busting therapies, are effective ways to lose weight. The main component of a weight-management program is preventing unwanted weight gain. The most effective way to lose weight includes consistency and discipline, which is the key to successful weight loss.

Source link

The post A Beginner’s Guide to Lose Weight Fast- HealthifyMe appeared first on Heal your health yourself.

When you’re tired of cooking at home a night out sounds ideal. Whether you’re trying something new or going to sit down at one of your favorite restaurants, dining out can be needed once in a while. However, when you’re trying to lose weight, a night out sounds more like a glutinous activity than a treat.

If you’re watching your weight, that shouldn’t stop you from being able to go out and enjoy a meal at a restaurant with friends and family. It just means you have to be more careful about what you eat and how much you eat. We spoke with Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, to give us the scoop on how we can dine out and still lose weight. Read on to see how to go about it. Then, for more on dining out, check out The #1 Worst Thing to Order at The Cheesecake Factory, Says Dietitian.

It is possible to go to a restaurant and order a bowl of pasta when you’re trying to lose weight. However, although delicious, try not to eat it all in one sitting. Instead, try to separate it with some other filling yet healthier options.

“Restaurant portions are huge, so it pays to split an entree and order an extra salad and a side of vegetables to share,” says Young.

Plus, you get to have leftovers to eat the next day. That’s an extra perk!

RELATED: What the Perfect Food Portion Sizes Actually Look Like

When you go out to eat with friends and/or family, it may sometimes feel like a big reunion or celebration. Typically speaking, this will call for some alcoholic drinks, with a cheers to your time together.6254a4d1642c605c54bf1cab17d50f1e

“If you’re trying to lose weight, it really helps to watch the alcohol intake,” says Young. “And, if you are drinking, drink with a meal.”

If you’re not drinking alcohol, you still want to make sure your drink option is on the healthier side.

“Limit drinks with sodas and sugary syrups,” suggests Young.

Did you ever purposefully eat less throughout the day knowing you were going to eat out and have a big meal? Well, it’s time to put that habit to rest.

“We are often famished when we arrive at the restaurant,” shares Young. “Eating a healthy snack an hour or two before heading out helps.”

Skipping meals has also been linked to weight gain, according to research posted in the Nutrients journal. Therefore, it’s important to eat every meal and to not starve yourself.

RELATED: 9 Best High-Protein Snacks for Rapid Weight Loss

One of the first things the waiters and waitresses put down on your table is a bread basket. And although it’s tempting, there are better options when you dine out to lose weight.

“Instead of eating the entire bread basket, which we often do when we sit down in the restaurant and wait for our main dish to arrive, order a healthy appetizer,” says Young.

Young suggests enjoying a salad with mixed vegetables or a vegetable-based soup. Vegetables can help keep you fuller longer, which is great when trying not to overeat and trying to lose weight.

Source link

The post 4 Ways To Dine Out and Still Lose Weight — Eat This Not That appeared first on Heal your health yourself.

It’s close to impossible to lose weight in a healthy, sustainable way without focusing on getting enough protein in your daily diet. For one, protein helps you feel satiated for longer periods of time and reduces your hunger hormones. Protein also has a higher TEF (thermic effect of food) than fat or carbohydrates, meaning your body burns more calories when you eat it. And on top of that, protein can help you build muscle mass.

Even though eating enough protein is crucial for healthy weight loss, the quality of your protein matters a lot as well, especially because there are plenty of low-quality, nutrient-scarce proteins out there.

Read on to learn about the best and worst proteins for losing weight, and for more healthy weight loss tips make sure to check out Our Dietitians Swear By These Weight Loss Tips.

If you’re a fan of seafood, you may want to consider adding more fatty fish like salmon to your weight loss plan.

“A diet rich in omega-3 fatty acids can help promote satiety among certain populations, and salmon is one of the best sources of this healthy fat,” says Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility. “Data shows that the inclusion of fish, like salmon, as part of an energy-restricted diet resulted in  weight loss after 4 weeks vs. a similar diet without seafood, highlighting that the addition of seafood to a nutritionally balanced energy-restricted diet may boost weight loss.”

Try cooking this Sweet and Spicy Glazed Salmon with Roasted Veggies for a healthy, protein-packed dinner.

If you’re looking for a healthy protein powder to throw into a delicious shake, you may want to try whey protein.

“Whey protein can boost fullness quickly, as it contains all the essential amino acids and is absorbed quickly in the body,” says Courtney D’Angelo, MS, RD, author at Go Wellness. “There have been numerous studies conducted with whey protein and weight loss, with most studies concluding that whey protein reduces fat and increases lean muscle mass. It has also been found that whey protein helps you stay full longer and reduces food cravings throughout the day.”

The main difference between whey protein and many other types of protein powder is that whey protein has dairy, so you can try a plant-based powder if you’re dairy-free.

RELATED: What Happens To Your Body When You Eat Whey Protein Powder

Because lentils are technically grain legumes (also known as pulses), people may not think of them as a high-protein food. But lentils are a good source of protein and other helpful vitamins and nutrients.

“Eating lentils can give the body a boost of fiber, antioxidants, and important micronutrients, and data shows that eating lentils can help people lose weight, even when diets are not calorie restricted,” says Manaker. “Subbing out lentils for fatty meat choices can be an approachable way to support weight loss.”

Another popular type of protein powder is casein protein, which D’Angelo says is also great for helping you with your weight loss goals.

“Casein protein is very similar to whey protein in that it’s also milk-based and contains all the essential amino acids, but the major difference is that casein protein is absorbed slowly in the body,” says D’Angelo. “This means that you’ll be feeling fuller for a longer period of time compared to whey protein, and while casein protein is not as good for increasing muscle mass, it is more effective than many other protein sources.”6254a4d1642c605c54bf1cab17d50f1e

RELATED: The #1 Best Protein Powder for Stronger Muscles, Says Dietitian

“Increasing daily consumption of nuts is associated with less long-term weight gain and a lower risk of obesity in adults, so replacing 0.5 servings a day of less healthful foods with nuts may help prevent long-term weight gain and obesity,” says Manaker.

When it comes to nuts, walnuts are known as being some of the best to help aid in weight loss efforts. “Consuming walnuts has been linked to increased satiety, which may help people lose weight in the long run,” says Manaker, “and walnuts are the only tree nut that is an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid.”

You may not think of cottage cheese as a protein-heavy food, but choosing the right type of cottage cheese can give you a huge protein boost with very little fat and sugar.

In a standard cup of 2% cottage cheese, you’ll get over 24 grams of protein, with 5 grams of fat and 9 grams of sugar from the lactose. If you want to add some natural flavors to it, you can add your favorite fruit or a drizzle of honey.

Worst Proteins for Weight Loss

Although protein foods can support weight loss, some are better than others. The following protein foods may not be the best foods to add to your diet if you’re looking to be healthier and lose weight.

“Many varieties of sausages can be loaded with saturated fat and can be highly caloric, factors that don’t help in the weight loss department,” says Manaker. In fact, “data also shows that consumption of ultra-processed foods, like many sausages, is linked to weight gain.”

If you’re looking for a healthier alternative to red meat sausage, you can try a chicken or turkey sausage, or a plant-based sausage option. However, it’s still important to look at the nutrition label because even these products can be loaded with sodium, fat, and weird preservatives.

Just because something is labeled as a protein bar doesn’t mean it’s a nutritious choice. Many popular protein bars on the market are just loaded with added sugar, sodium, and fat. So yes, you’re getting a protein boost, but there are healthier protein options to snack on.

For example, a PowerBar Protein Plus Chocolate Brownie Bar is packed with 9 grams of fat, 330 calories, and 21 grams of sugar! So you’ll get 30 grams of protein with this bar, but at what cost?

One of the lesser-known protein powder varieties is rice protein. While some people on a plant-based diet may opt for this one, D’Angelo argues that it may not give you the best weight loss results.

“Rice protein may not be the best for weight loss because this plant-based protein is considered incomplete due to its low levels of the essential amino acid lysine,” says D’Angelo, “and most studies on rice protein have seen little to no muscle mass difference and very little weight loss results if any.”

Source link

The post 6 Best High-Protein Foods for Weight Loss, Say Dietitians — Eat This Not That appeared first on Heal your health yourself.

Menopause is a significant transition in the lives of women. When a woman reaches her 40s or 50s, reproductive hormones naturally decline. Menopause is signalled 12 months after the last menstruation.

The menopausal transition lasts 7-14 years on average. Lifestyle factors such as smoking, age, race, etc., determine this duration. Menopause affects each woman differently. For example, the body utilises energy differently; fat cells change, and women may gain weight more quickly.

Women in their early postmenopausal years gain fat mass as their oestrogen levels fall. In addition, bone density, heart health, body shape, composition, and physical function also change.

The abdomen is where the maximum weight accumulates. Although losing weight during menopause can be more difficult, there are a variety of strategies that many women find beneficial, with exercise being a vital part of the strategy.

Menopause and Weight Gain

When in their 40s and 50s, women may often gain weight due to the following reasons:

Oestrogen Levels Drop

One of the sex hormones in women is estrogen which is involved in,

• Physical aspects of sex
• Maintaining bone health 
• Regulating menstrual cycles
• Lowering cholesterol levels 

The distribution of body fat gets influenced by changes in hormone levels. For example, many women put on weight when oestrogen levels drop during perimenopause and early post-menopause. Conversely, a study shows that high and low oestrogen levels might lead to increased fat storage.

Muscle Mass Loss

When estrogen levels drop, muscle mass (also known as lean mass) diminishes. Since lean muscle mass burns more calories at rest, a decrease in muscle mass can lead to weight gain.

Other Ageing-Related Issues

Many other changes occur as women age, leading to weight increase. Consider the following situation:

• You’re less inclined to engage in physical activity. 60% of adults are insufficiently active, which rises with age. 
• While exercising, the rate at which you can expend energy slows down. Therefore, to lose weight, you must increase your exercise time and intensity,

The HealthifyMe Note

The end of a woman’s menstrual cycle refers to as menopause. When it occurs after the age of 40, it is a normal part of ageing. However, it can also be due to surgery or damage to the ovaries. Menopause’s hormonal changes may increase your chances of gaining weight around your abdomen, hips, and thighs. To minimise menopause weight gain, increase your physical activity and eat a healthy diet.

Physical Activities that Help Lose Weight During Menopause

It would help if you kept all these routines in mind, including adjustments for those of you suffering from joint pain caused by menopause or an old injury.

However, if weight loss is your prime goal, incorporate cardio and strength training into your exercise routine. These are two different kinds of exercise, but they form an effective fat-loss combination.

Cardio for Weight Loss

Cardiovascular exercise, often known as aerobic exercise, is vital at any age, especially during menopause. It involves performing an activity “with oxygen.” It increases your heart rate, causing your blood to pump more quickly.

To lose weight, you must be in a calorie deficit, which means you must burn more calories than you ingest. You can achieve a calorie deficit by changing your diet or exercising more. Still, the best approach is to combine the two.

People lose weight when their energy input is lower than their energy output. For example, suppose a person consumes the necessary number of calories but burns more calories through aerobic workouts. In that case, their output will exceed their intake, resulting in weight loss.

Not all cardio is created equal. Each type burns a different number of calories and takes a varied length of time. Furthermore, the energy required for exercise varies significantly between men and women due to differences in body composition (muscle mass, etc.).

However, low-impact, low-intensity cardio, such as rowing, incline walking, biking, high-intensity interval training, kickboxing, and weight training, are the best exercises to help with weight loss.

Low Impact, Low-Intensity Cardio

Low-impact cardio benefits everyone, whether someone exercises regularly or is just starting. It’s a workout that raises heart rate while putting the least stress on joints. Many common cardio routines, such as running or jumping squats, have a high impact on your joints, whereas low-impact exercises do not.

There are many different types of low-impact activities that qualify as cardio. Listed below are some great low-impact cardio workout options during menopause. 

Walking

Walking is a low-impact, low-intensity cardio activity included in all sweat regimens. It’s ideal for all fitness levels because you can choose the intensity and do it practically anywhere without equipment.

Elliptical

Ellipticals are low-impact exercise devices that can get used in a stationary setting. They imitate the motion of jogging without the impact on joints and provide a full-body workout because you must move the machine with your arms and legs.

Swimming

Swimming is another low-impact cardio workout choice. It elevates the heart rate and strengthens the muscles throughout the body. It also relaxes you and alleviates stress. It is a mild form of low-impact therapy.

Cycling

Cycling is an excellent technique to raise your heart rate while having little impact on your joints. You can do it on a stationary bike at home, in the gym, or by riding a bike outside.

High-Intensity Interval Training (H.I.I.T.)

Suppose you’re short on time yet want a highly effective routine. In that case, a high-intensity interval training (H.I.I.T.) program is a good option.

It is a type of training in which participants exert maximum effort for long periods before resting for short periods. Each session consists of many rounds designed to increase heart rate, providing a quick and effective cardio option. 

The H.I.I.T. sessions provide you with opportunities to push yourself. It means you should work hard, but not to exhaustion. If you are a beginner, try one to three minutes at closer to 80% of maximum effort, followed by up to five minutes of lower-intensity exercise. A study found it helpful for weight loss in obese people.

Tabata is a high-intensity interval training (H.I.I.T.) program that tries to provide significant results in the shortest amount of time. Do a challenging activity for 20 seconds and rest for 10 seconds between each set. Then, repeat the exercise eight times. Thus, it gets performed at a higher intensity than a typical H.I.I.T. session.

Here are a few short H.I.I.T. routines to get you started:

• For 30 seconds, cycle as hard and quickly as you can on a stationary bike. Then pedal for 2–4 minutes at a modest, comfortable pace. Repeat this procedure for 15–30 minutes.
• Sprint for 15 seconds as fast as possible as a warm-up after jogging. Then walk or jog slowly, for 1–2 minutes. Repeat this process for 10–20 minutes.
• Perform squat leaps as quickly as possible for 30–90 seconds. Then stand or walk for the next 30–90 seconds. Repeat this process for 10–20 minutes. 

While these examples can help you get started, you can customise your regimen to suit your needs.

Strength Training for Weight Loss

Strength training, often known as resistance training, is a type of exercise that helps people gain muscle. ‘Strength training’ refers to moving your body against a restricting or resistant force. The high risk of osteoporosis makes strength training critical after menopause.

Weight training, like other forms of exercise, burns calories. However, a regular weight training session burns fewer calories than a hard aerobic session. Therefore, both together help you in achieving your weight-loss objectives. You should undertake some strength training for an hour, three to five times per week, to maximise the benefits of strength training. 

The best exercises to perform under strength training are compound movements that activate numerous muscle groups at the same time. 

Some instances are as follows:

• Lower Body: Back squat with a barbell, deadlift with a barbell, lunges with a dumbbell, squat variations with splits.
• Vertical Pressing of The Upper Body: Shoulder press with dumbbells, handstand push-ups, or timed handstands.
• Vertical Pulling of The Upper Body: Variations on pull-ups, pull-down variants for the lats.

Focusing on F.I.T.T. Principles

It’s natural to be frustrated if you’re exercising for an extended period and not losing weight. That is when you need to take a step back and make some adjustments to your program, you can use the F.I.I.T. principle to help you. It’s convenient if you thrive on the structure because then this regime would be easier to follow. It’s also helpful in tracking your cardiovascular and strength-training progress.

The term FITT stands for:

Frequency

It refers to how frequently you work out. The goal is to achieve your objectives without putting your body under too much stress. 

• With respect to cardio, aim for at least three sessions each week as a general rule. Regarding strength training, perform it three to four times per week.

Intensity

It relates to the level of workouts. When it comes to strength training, start with exercise program at a comfortable level and gradually raise the intensity as your strength and endurance improve. Don’t make the plan too difficult as a beginner, as it could lead to injury or burnout.

When it comes to cardiovascular exercises, your heart rate, measured in beats per minute, can be used to determine how hard you work. First, determine your desired heart rate zone based on your fitness level and age. The heart rate zone you should aim for gets calculated as a percentage of your maximum heart rate.

Time

It refers to how long each workout lasts. A minimum of 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week is recommended. A cardio workout should last at least 20 minutes, while resistance training should last between 45 and 60 minutes. Depending on your present fitness level, age, weight, health, and other considerations, you can extend or shorten this time.

Type

It refers to the activity you’ll undertake as part of your cardio or strength training routine.

Metabolic conditioning, often known as Metcon (or MetCon), is a type of exercise that uses direct and intermediate energy pathways. To use these pathways, perform metabolic conditioning exercises at a specific time and intensity. Metcon allows the body to burn fuel more efficiently using moderate to high-intensity interval sessions.

In metabolic conditioning programs, the amount of time and effort you put into the workouts is more important than your exercises. By altering the repetitions, doing the exercises into a circuit, or adjusting the rest times, you may adopt many activities for higher or lower intensity programs.

This training requires hard work; therefore, it takes a long time for the body to re-establish balance. In addition, it results in a significant increase in calorie burn.

The HealthifyMe Note

Moving more is one of the most basic strategies to maintain and reduce weight during menopause. Choose an activity you enjoy and stick to it to stay active and fit. It varies from person to person, as does the amount of exercise required to lose or maintain weight. On the other hand, adults must do at least 150 minutes of moderate-intensity exercise or 75 minutes of HIIT per week.

Mind Body Activities

Stress can provoke the signs and symptoms of menopause. According to a study, stress leads to weight gain. The mind-body activities combine body movement, mental focus, and controlled breathing to promote strength, balance, flexibility, relaxation, and overall health. Yoga, tai chi, and simple breathing exercises can assist in managing stress and reducing weight. You can also use walking as a form of relaxation and meditation.

The Conclusion

A variety of variables can influence weight gain during menopause. Your weight can be affected by changes in fat and sugar metabolism, body composition, gut microbiota, and lifestyle factors. Be physically active, get plenty of rest, and eat a balanced diet. Minimise processed foods to avoid weight gain during menopause. Commit to a healthier lifestyle and for a healthier you.

Source link

The post Menopause Weight Loss – How Exercise Can Help! appeared first on Heal your health yourself.

Carbs are not the enemy, even though people have painted them out to be. Whole, complex carbs like fruits, vegetables, legumes, and whole grains are excellent sources of fiber and many different vitamins and nutrients. Eating these types of carbs along with a healthy diet can help you manage your blood sugar, improve your gut microbiome, slow the aging process, and achieve your weight loss goals.

Not all carbs are the same, though. While complex carbs can provide plenty of health benefits, refined carbs are heavily processed and the foods they’re found in may contain added sugars. Larger amounts of these can contribute to certain health issues and have even been known to contribute to weight gain if consumed on a regular basis.

To learn more, we talked with a few dietitians about the worst types of carbs for weight loss. Read on, then check out 6 Best High-Protein Foods for Weight Loss.

Although they’re a breakfast staple for many, bagels are one of the worst carbs for weight loss. “White bagels are around the equivalent of eating 4-5 slices of bread and most people do not realize that,” says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim and member of our medical expert advisory board.

Bagels are hardly ever enjoyed plain, so adding certain toppings typical to a breakfast bagel can add in extra calories, too.

“These are often used as a breakfast meal with various toppings like cream cheese, peanut butter, and other high-calorie foods,” says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements.

Many brands are making breakfast cereals that are healthier than the typical choices, but it’s important to watch out for the extra sugary, heavily-processed breakfast cereals.

“People often associate cereal with health food, but sugary cereals often have as much or more added sugar than a cookie, and it’s easy to pour too much cereal into your breakfast bowl,” says Dr. Young.

Not only are they usually sugary and void of helpful nutrients, but eating certain cereals first thing in the morning may have some consequences. “The morning is the worst time to eat these because it leads to a quick spike in blood sugar,” says Morgyn Clair, MS, RDN, author at Fit Healthy Momma.

RELATED: The 4 Worst Breakfast Habits for Blood Sugar

When it comes to carbs that are the worst for weight loss, soda takes the cake.

“Soda and sugary drinks are some of the worst carb choices in my opinion because it provides virtually no other nutrients besides a high dose of sugar,” says Clair. “Further, there is no fiber no help slow the body’s absorption of the sugar, meaning it leads to a quick spike in blood sugar.”

One study published in the International Journal of Behavioral Nutrition and Physical Activity found that drinking soda led to increased weight gain regardless of the person’s physical fitness and activity levels.

RELATED: American Foods That Are Banned Abroad

A white bread like Wonder Bread might bring a lot of us back to our childhoods, but white bread is heavily processed, stripped of almost all of its nutrients, and can potentially contribute to weight gain if consumed on a regular basis.6254a4d1642c605c54bf1cab17d50f1e

According to a study from the British Journal of Nutrition, reducing your intake of white bread (not wheat bread) and sticking to a Mediterranean-type eating plan was associated with less weight gain and less abdominal fat.

When it comes to pasta, the culprit behind why this carb causes weight gain is more about portion than it is about the pasta inherently. “Pasta may cause weight gain when eaten in America but not in Europe because we tend to eat a big portion,” says Dr. Young. That being said, refined pasta is still one of the worst carbs for weight loss because it’s lacking digestion-slowing nutrients like fiber. “There is no fiber in refined pasta so we don’t feel full and will most likely keep eating,” says Dr. Young.

Thankfully, there are plenty of whole-grain pasta options or kinds of pasta made with alternative ingredients like chickpeas or lentils that provide more fiber and fewer refined carbs.

Source link

The post 5 Absolute Worst Carbs for Weight Loss — Eat This Not That appeared first on Heal your health yourself.

There is so much information out there on how to lose weight. The only problem is that sometimes this information is harmful, especially when it’s talk of the new fad diet or restrictive eating plan.

At the end of the day, weight loss is different for everyone, and the plan should depend on what is healthy for each individual person. However, there are some common eating habits that most people can find helpful as a healthy place to start.

Read on to learn some of the most helpful weight loss tips our dietitians swear by. Then for more healthy weight loss tips check out 4 High-Protein Foods for Weight Loss After 40.

“Protein is responsible for building lean muscle and reducing fat, while also curbing hunger,” says Courtney D’Angelo, MS, RD, author at Go Wellness. “This means if you eat enough protein every day, you’ll naturally get rid of unwanted fat in areas that aren’t serving you well and it will keep you full for longer periods of time.”

If you need an extra boost of protein, try one of these High-Protein Recipes For a Faster Metabolism. Or if you need to supplement some protein to get enough, you can try one of these 10 Best Protein Powders for Weight Loss.

“Eating enough protein per day is something I really believe in when it comes to losing weight. It’s not a quick fix, but it’s a permanent solution, which is super powerful,” says D’Angelo.

Many of us don’t get nearly enough vegetables in our daily diets, but this food group is important for your overall health, especially when it comes to healthy weight loss.

“Eating plenty of veggies at every meal can help because this way you’re not walking around hungry, and you’ll also be getting a lot of plant (phyto)nutrients, fiber, vitamins, and minerals for very few Calories,” says Dana Ellis Hunnes PhD, MPH, RD and author of Recipe for Survival.

One recent systematic review published in Nutrients concluded that increasing your consumption of vegetables is associated with more weight loss in overweight and non-overweight individuals.

“Fiber helps with gut health and digestion overall, and can help your GI tract regulate many important hormones that play a part in sending signals to the brain,” says Morgyn Clair, MS, RDN, author at Fit Healthy Momma.

According to a study published in the Journal of Nutrition, increased fiber intake was associated with weight loss in participants who were considered overweight.

“Specifically, viscous fibers have been shown to increase feelings of fullness and promote weight loss in many clinical studies. Viscous fibers form a gel-like substance in the gut, which can reduce feelings of hunger. Rich sources of viscous fiber include things like asparagus, Brussels sprouts, sweet potatoes, apricots, mangoes, oranges, legumes, barley, and oat bran,” says Clair.

Losing weight doesn’t mean you have to give up your favorite desserts, especially because super-restrictive dieting can have some negative consequences. However, it is helpful to monitor how much added sugar we are consuming and take a look at opportunities for healthier alternatives every now and then.

“Eating something like frozen berries, for example, for dessert instead of sugary sorbet or ice creams can save a lot of calories from sugar while also giving you a lot of fiber, phytonutrients, vitamins, and minerals,” says Hunnes.

RELATED: What Science Says About the Best Foods for Losing Belly Fat

One of the easiest and most important habits to incorporate into your routine is making sure you’re drinking enough water on a daily basis.6254a4d1642c605c54bf1cab17d50f1e

“Enough fluid in the body is essential for reaching and maintaining a healthy weight. Not only is water calorie-free, but it can help your body regulate hunger and fullness cues,” says Clair. “Oftentimes when the body is thirsty, it manifests as hunger, so staying hydrated can help you to say no to unhealthy snacking habits.”

Source link

The post Our Dietitians Swear By These Healthy Weight Loss Tips — Eat This Not That appeared first on Heal your health yourself.