12 Sneaky Ways to Stay Fit When You’re Too Busy to Work Out

Check your mindset

Too busy to exercise? Or not motivated enough? A recent U.K. study analyzed what happened when healthy people took a break from physical activity for two weeks (they reduced their daily step count from 10,000 a day to 1,500 per day). They discovered that their new sedentary habits lead to a loss of muscle, more fat, and reduced cardio fitness. But it doesn’t have to be that way. One way to minimize fitness losses when you can’t exercise as much is to adopt the right mindset, says Cris Dobrosielski, spokesperson for the American Council on Exercise and owner of Monumental Results in San Diego. Forget the “all or nothing” approach that keeps you thinking that one or two days a week isn’t good enough—so you might not get in any activity at all. “That’s an unfortunate cognitive approach that leads to destructive behavior,” he says.

The post 12 Sneaky Ways to Stay Fit When You’re Too Busy to Work Out appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2i2v4i1

Importance of Health in Our Lives

It is rightly said, "Health is Wealth". And we cannot deny the fact that health plays an important role in the well-being of an individual. Being healthy does not necessarily signify physical fitness but also the mental state of well-being.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2i2coin

The Importance Of Medical Devices And Automated Systems For Doctors

According to a survey report, all doctors emphasized the importance of medical devices. The survey was conducted in order to find out what will be the future of medical device in 12 years from now i.e., 2030. Let's know more about it.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2j3CpyN

14 Foods with Way More Sugar than You Realize

Yogurt

Eat a carton of flavored yogurt and you might as well eat a candy bar. “Despite the small carton size and association as a healthy food, a typical low-fat strawberry yogurt can contain 26 grams of sugar per serving,” says Jennifer Jackson, MD, of Ascension Via Christi Health. Opt for plain yogurt, which has zero added sugar—or Greek yogurt, with nearly twice the amount of protein—and add your own fresh fruit, plus a hanful of nuts for healthy fats and staying power. Follow these simple tips to eat less sugar (without really trying).

The post 14 Foods with Way More Sugar than You Realize appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2iq7f7E

50 Things Nutritionists Never Eat—So You Shouldn’t Either

Artificial sweeteners

A grande iced coffee with skim milk and two Splendas, please? Think again—and hold the sweet stuff. “I do not think there is sufficient evidence to prove that most artificial sweeteners are safe for consumers, so I prefer to stay away from them and indulge in the real thing [sugar] occasionally and mindfully. Plus, there’s a plethora of research that shows how consuming diet beverages may counter-intuitively lead to weight gain, which can increase your risk of chronic diseases like diabetes and heart disease,” registered dietitian and nutritionist, Chelsey Amer says. Once you cut them out, you’ll be surprised how much your body will thank you.

The post 50 Things Nutritionists Never Eat—So You Shouldn’t Either appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2AguSGr

What Are the Characteristics That Make a Hospital the Best Hospital?

Hospitals cater to the most vulnerable section of our population. They are both necessary and feared, sought out and despised. The reaction to hospitals, from the perspective of both patients and medical practitioners, depends on the facilities these hospitals have to offer.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2AljtFq

15 Most Popular New Year’s Resolutions and How to Keep Them

Get in shape

Good choice! Here are 10 positive things that happen to your body after just one workout. According to a 2015 Nielsen survey, the most common New Year’s resolutions have to do with getting in shape. If you’re resolving to hit the gym to improve your health or just your physique, you can avoid falling off the fitness cliff come February by enlisting a friend to exercise with you, or joining a regular class where you’ll be missed if you skip a session or two. Need additional motivation? Personal trainer Larysa DiDio recommends using fitness technology to stay on track. “Fitbits will tell you when you’ve been sitting too long and you need to move. Food apps will tell you when you’ve eaten too much and you need to stop. Exercise apps will tell you how many calories you’ve burned. All this information will keep you aware and working toward your goals,” said DiDio in an interview with TODAY.

The post 15 Most Popular New Year’s Resolutions and How to Keep Them appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2ndcMAf

This Japanese Weight-Loss Trick Doesn’t Require Diet or Exercise

Most fast, easy tips for weight loss involve one of two things: an expensive gym membership or a strict diet that leaves your tummy rumbling in a matter of hours. Tired of doing both—and not seeing results you bargained for? The Japanese long-breath diet might help you finally shed those extra pounds.

It may be called a diet, but this weight-loss trick has nothing to do with food. All you have to do is position your body, inhale for three seconds, and exhale for seven seconds. (Watch this video for further instructions.) And the best part? You only have to do these exercises for two minutes a day. Yes, it really is that simple! Try even more ways to lose weight without a lick of exercise.

The secret to this waist-whittling technique lies in your breath. As you inhale, the oxygen you breathe in attaches to your fat cells and splits them into carbon and water, which you then exhale as carbon dioxide. The more oxygen you inhale, the more fat you burn as you exhale. Plus, not only can this trick help you lose weight, but it can also strengthen your body’s muscles and boost your metabolism, experts say.

Seems too good to be true, right? But the numbers don’t lie. A 2014 study published in the British Medical Journal found that this process can burn up to a half-pound of fat per day. (Learn more about where your fat really goes when you lose weight.) What’s more, Japanese actor Miki Ryosuke claims that the exercises helped him lose nearly 30 pounds and five inches from his waist in just a few weeks.

Of course, this shouldn’t necessarily replace your standard exercise and dieting regime. But if you’re serious about slimming down, a little can go a long way. Ready to try the technique for yourself? Try pairing it with one of these fat-releasing habits that help you slim down.

[Source: Cosmopolitan]

The post This Japanese Weight-Loss Trick Doesn’t Require Diet or Exercise appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2ijqDTR

Pulse Oximetry: Uses and Benefits

With pulse oximetry, you can find out how much oxygen is in your blood. If you or one of your loved ones have been suffering from a cardiovascular or respiratory condition, we suggest that you opt for a pulse oximeter. Read on to know more about the functionalitiy and benefits of using one.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/E9yWwY

12 Paleo Diet Foods That Are Nutritional Powerhouses

What’s up with Paleo?

This popular plan—it’s one of the top diets in America—claims to cure a variety of conditions, including diabetes, obesity, polycystic ovary syndrome, mental illness, and more. However, scientific research on the Paleo diet is limited, so it’s good to be skeptical. Naturally higher in fat and lower in carbohydrates, the Paleo diet is satisfying and can help people lose weight—but people report that the plan is difficult to sustain over the long term.

Paleo diet creators and followers believe we should eat as our hunter-gatherer ancestors did; however, anthropologists are still debating what our ancestors ate, and whether that jibes with Paleo guidelines.

Leaving that controversy aside, Paleo advises that you avoid processed foods, which is a great way to eliminate a lot of sugar and sodium from your diet. Just be wary of the ‘Paleo-friendly’ processed snacks and meals on store shelves. Avoiding dairy is another requirement of the Paleo approach; that could result in inadequate calcium intake, though you can get calcium from other food sources or supplements.

Possibly troublesome is the elimination of legumes, grains, and some fruits. Beans, peanuts, whole grains, and fruits possess vital nutrients including soluble and insoluble fibers, vitamins, and minerals. Carbohydrates are the fuel of choice for our bodies, so a super-low carb diet may have undesirable side effects like fatigue, headaches and mood changes.

Another concern about Paleo is that the diet is naturally high in fat and saturated fat thanks to the strong emphasis on meat and coconut oil. While food guidelines have long been recommended limiting these nutrients to protect your heart, research suggests that the Paleo diet doesn’t always raise heart risk.

All “diets” possess good and not-so-good components, of course. The Paleo-friendly foods outlined here, along with nutrition profiles, allow you to make informed choices.

The post 12 Paleo Diet Foods That Are Nutritional Powerhouses appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2ztxu07

10 Things That Happen to Your Body When You Start Eating More Fiber

There are two types of fiber

According to U.S. dietary guidelines, adults should consume anywhere between 25 and 30 grams of dietary fiber from food (not supplements) daily, but most are only getting about 15 grams, about half the recommended amount. (Here are 30 ways to get more fiber.) There are two types of fiber, soluble and insoluble, and both play important roles in helping us to maintain healthy digestion and fight off diseases—here’s a list of fiber’s impressive health benefits. “Soluble fiber dissolves in water and forms a gel, acting like a sponge in binding cholesterol-rich bile acids, which are then eliminated as waste,” says Melissa Majumdar, RD, senior bariatric dietitian at Brigham and Women’s Center for Metabolic and Bariatric Surgery and Academy of Nutrition and Dietetics spokesperson. This cholesterol-lowering type of fiber is found in oats, peas, beans, apples, citrus, carrots, barley, and fiber supplements that use psyllium husk, she explains. Insoluble fiber, which is found in wheat bran, whole-wheat flour, nuts, beans, potatoes, and vegetables such as cauliflower and green beans, adds bulk to our stool and helps move food through the digestive tract. “Insoluble fiber aids in digestion by acting like a broom and cleaning out our intestinal track,” says dietitian Angel Planells, RD, a spokesperson for the Academy of Nutrition and Dietetics.

The post 10 Things That Happen to Your Body When You Start Eating More Fiber appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2iSVQtU

A Dash of Cinnamon Could Be the Secret to Weight Loss, Says Science

‘Tis the season for looking for the best way to avoid holiday weight gain, and there’s one flavor you’ll find this season that could help balance that overindulgence. If you’re a fan of cinnamon, a new study has good news for your waistline.

A recent study found that when rats paired high-fat foods with cinnamon, they weighed less and had less belly fat than the rodents that didn’t take cinnamon supplements. Other studies suggest cinnamaldehyde, the essential oil that gives cinnamon its flavor, helps mice eat less and ward off weight gain, but researchers weren’t sure if it would hold true for humans—until now.

University of Michigan Life Sciences Institute researchers treated human fat cell samples with cinnamaldehyde, and their findings in the journal Metabolism have some promising findings.

Frustrating as it is, your body is designed to start storing energy in the form of fat as soon as possible. For our ancestors, storing fat meant keeping warm and having more energy when times got tough, says study co-author Jun Wu, PhD. “It’s only been relatively recently that energy surplus has become a problem,” she says in a statement. “Throughout evolution, the opposite—energy deficiency—has been the problem. So any energy-consuming process usually turns off the moment the body doesn’t need it.” Check out these other 17 ways to get over a weight-loss plateau.

The trick, then, is keeping your metabolism going so your body doesn’t resort to fat storage—and that’s where cinnamon comes in. This new research discovered that cells treated with cinnamaldehyde started expressing more metabolism-boosting genes and enzymes. The cinnamon compound prompted fat cells to keep on burning instead of going into storage, so the researchers think it could help fight against obesity. Don’t miss these other 14 foods that burn away stubborn fat.

Even if you aren’t worried about your weight, study after study totes the benefits of cinnamon. Other research suggests cinnamon could help ward off Alzheimer’s, boost learning ability, and cut risk of diabetes. Weight loss is just one more reason to start sprinkling on the good stuff.

More research needs to be done before scientists know how much weight you could actually lose just from a hefty shake of cinnamon, says Dr. Wu. Until then, a little spice can’t hurt, as long as you keep the rest of your diet in check. An eggnog latte is packed with sugar, but a dash of cinnamon in your everyday cup of coffee could be a healthy (and tasty) treat. You could also add it to this expert-approved breakfast that burns fat all day.

[Source: ScienceDaily]

The post A Dash of Cinnamon Could Be the Secret to Weight Loss, Says Science appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2iTj3w7

What Really Happens to Your Body When You Eat Fast

Watching what you eat can be easier said than done, but a recent study shows it might not just be about what’s on your plate—it could be about how quickly it disappears.

Japanese researchers followed 1,083 adults for five years, splitting them into three categories based on how quickly they ate: slow, normal, and fast. They also answered a questionnaire at the beginning of the study, sharing their diets, physical activity, and medical history. In the beginning, none of the volunteers had metabolic syndrome—meaning at least three risk factors including abdominal obesity, low “good” HDL cholesterol, high triglycerides, high blood pressure, and high blood sugar—which can lead to health problems like heart conditions and diabetes. Watch out for these 7 other signs of metabolic syndrome.

When the participants reported back five years later, 84 had been diagnosed with metabolic syndrome—and their eating speed was a major predictor, according to results in the journal Circulation. The fast eaters were 89 percent more likely to have metabolic syndrome than slow and normal eaters. Just 2.3 percent of slow eaters received the diagnosis, compared to 11.6 percent of fast eaters.

But that’s not all. Fast eaters also saw more weight gain, larger waistlines, and higher blood sugar levels than slower munchers. The researchers say gobbling down your meal makes it easier to blow past fullness before your body has a chance to signal you to stop. “When people eat fast they tend not to feel full and are more likely to overeat,” said Takayuki Yamaji, MD, study author and cardiologist at Hiroshima University in Japan in a statement. “Eating fast causes bigger glucose fluctuation, which can lead to insulin resistance.” (Check out this other surprising eating habit that could make you gain weight.)

Previous research backs up the weight benefits of slow eating, too. One study of New Zealand women found fast eaters have higher body-mass indexes, and a Chinese study found that both healthy and obese men ate less when told to chew 40 times instead of 15 times before swallowing. Preliminary research even suggests chewing your food longer could burn more calories—up to about 1,000 extra every month.

Not that fast eating is the only factor making you put on pounds. Don’t miss these other 11 sneaky causes of weight gain that don’t have to do with food or exercise.

The post What Really Happens to Your Body When You Eat Fast appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2BqLjOy

The Science Behind Carb Cycling: Does It Really Work?

What is carb cycling?

 

Carbs have taken a lot of hits lately, but they still fit into a healthy diet—here’s how. Carb cycling means you change your carbohydrate intake from low carb to moderate to high carb day to day, week to week or monthly. You’re basically scheduling carbs for when you need them most—to enhance recovery, athletic performance or to meet physique goals.

Long-term low-carb diets can zap your energy and get boring. Alternating higher-carb and lower-carb days offers not only a physical and mental break from low carbing, but it could also help you get through weight-loss plateaus, speed up your metabolism and give you more energy for your workouts. It’s definitely more of an extreme dieting approach and has little research supporting its use. For the average person, it can be a headache to figure out and stick to.

The post The Science Behind Carb Cycling: Does It Really Work? appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2AAkHNS

7 Proven Benefits of Intermittent Fasting

What is intermittent fasting?

Intermittent fasting—periods of voluntary abstinence from food and drink—is a broad term that can be applied to many different practices. This type of dieting has spurred many books and has received a lot of attention as of late as studies (mostly in animals) have shown that it may reduce the risk for several diseases. The most popular approach is the 16/8, which requires fasting for 16 hours a day. Another version, alternate day fasting (ADF) alternates 24-hour periods of fasting (or very restricted 500 calorie diets) with days of eating freely. The 5:2 approach limits fasting to just two days a week while the Warrior Diet follows a 20-hour fast with one large meal consumed at night. “Part of the confusion with intermittent fasting lies in the lack of a definition,” says Robin Foroutan, RD, spokesperson for the Academy of Nutrition and Dietetics. “To some people intermittent fasting means that they fast every day while to others it means they only eat between 11 and 6.” Here’s everything you need to know about the Warrior Diet.

The post 7 Proven Benefits of Intermittent Fasting appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2zqCPVW

18 Weight Loss Secrets from Around the World That Are Totally Worth Stealing

Following This One Diet Could Reverse Type 2 Diabetes, According to Science

Over 29 million people in the United States live with diabetes—and most people don’t even realize they have the deadly condition. (Watch out for the silent signs of diabetes.) Despite these alarming statistics, however, there’s good news: Researchers are now one step closer to a step-by-step plan for reversing diabetes. And it all starts with what’s on your plate.

In a study published in the journal Cell Metabolism, Dr. Perry and her colleagues restricted the diets of diabetic rats to one-quarter of their normal calorie intake. Then, the researchers examined how the rats’ bodies responded to the calorie restriction over the course of three days.

They found an encouraging result: A low-calorie diet drastically lowered blood sugar concentrations in the rodents, which reduced their telltale markers of type 2 diabetes. You can also reverse type 2 diabetes if you lose this many pounds, research says.

“[W]e were struck by the impact of just 3 days of caloric deprivation, without changes in body weight, to lower plasma glucose concentrations,” Dr. Perry told Medical News Today.

While previous studies have reported similar findings, this was the first to understand the method by which the reversal occurs. According to Dr. Perry, the low-calorie diet decreased both the rate at which the rats’ bodies produced glucose, as well as their livers’ fat content. That, in turn, led to the decline in the rats’ symptoms of type 2 diabetes, she said.

But before you start drastically reducing your own diet, take these results with a grain of salt. Further research is needed to determine how a low-calorie diet will affect humans with type 2 diabetes. In the meantime, this two-day diabetes diet might help you shed the pounds.

[Source: Medical News Today]

The post Following This One Diet Could Reverse Type 2 Diabetes, According to Science appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2A3dbb4

12 Ways Your Fridge Can Help You Lose Weight

Do a clean sweep

Take an inventory of what’s in your refrigerator, and start your assessment with tossing expired items. “Throw outdated sauces, dressings, and condiments,” advises Anne Mathews, PhD, RDN, assistant professor in the Food Science and Human Nutrition Department at the University of Florida in Gainesville, Florida. She also suggests getting your fridge in order. “A cluttered fridge can be overwhelming and an impediment to seeing and pulling out healthy foods. Arrange your fridge as it is intended and then consider what’s inside.” Use these tips for more healthy eating ideas.

The post 12 Ways Your Fridge Can Help You Lose Weight appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2zZCOvS

Is Working in the Night Shift Adversely Affecting Your Health?

There are millions of workers in the world currently working in the night shift. I have been working in the night shift myself for the past decade and still continue to do so, but it isn't until recently did I seriously consider about the health risks that came along with it. We all have our own reasons to work in the night, be that a better paycheck or having to work for companies which require you to work rotation/graveyard shifts, and so on.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2zZc3Hr

5 Tips to Find the Best Cardiologist

If you are reading this article, chances are that your family doctor has referred you to a cardiologist. At first, it may be a bit unsettling to know that you have to get in touch with a specialist. And choosing the right one may be a bit intimidating for you. You can get starting by getting recommendations from family, friends and colleagues. However, it's equally important to do your own research to look for the best practitioner. Given below are some important factors to consider. Read on to know more.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2hHSN7b

6 Signs You Should See A GI Doctor

Your digestive system consists of a lot of organs, such as liver, pancreas, colon, stomach and esophagus, just to name a few. Therefore, the symptoms of GI may be appear through any of the organs. When the symptoms show up, what you need to do is see a doctor right away. Given below are a few signs that you should get in touch with a doctor immediately.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2zlQeD0

Simple Steps to Improve Your Health

There are various ways of attaining good health and this article discusses easy techniques and small lifestyle changes that you can make in order to achieve a better, healthier lifestyle. Here are a few simple steps that might help you achieve better health - 1) Nutrition Sustenance and Health is an online worldwide companion investigated diary that spotlights on the connection amongst nourishment and wellbeing. In the event that you need to keep your body clean, avoid sugar-loaded artificially treated nourishment that is so normally sold nowadays.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2zTO6lu

4 Pre-Emptive Strikes for Optimal Health

Your body is stressed, so how do you strengthen the weakest links in order to preserve your basic, supportive foundation to health? This article will give you the simple tools to rebuild the foundation if it's been weakened, offer simple lifestyle solutions and give you the ways to make them happen!

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2iyoyjO

What Suboxone Treatment Can Do To Transform Your Life

Suboxone is an effective and very powerful drug that is given to people who require opioid therapy. This drug basically reverses opioid overdoses by keeping it off the receptors, thus preventing its negative effects such as respiratory depression. It is usually taken under the tongue so it does not interfere with other drugs that could be in use.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2AYB8j3

20 Ways to Beat Post-Holiday Weight Gain

Drink water

People often mistake thirst for hunger, so next time you feel like noshing, reach for water first. (You may mistake these other things for hunger, too.) Drinking also helps you feel full. Some experts suggest sipping water (or iced tea) just before you sit down to a meal. Continue drinking as you eat to add volume and weight to your meal. 

The post 20 Ways to Beat Post-Holiday Weight Gain appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2zNHZPe

How to Identify Pure Honey?

So you thought the honey you consume on a daily basis was 100% pure? Think again, for there can be more to that bottle of honey than meets the eye. Making tall claims about the purity of honey in television and prints ads is one thing and what the customer gets sold is a different ball game all together.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2AUhPZ6

This One Word Finally Helped Me Lose Weight—for Good

This summer, I was on a pretty serious weight-loss journey—the kind this woman undertook. I was focusing on dropping pounds and dropping them fast.

I didn’t do anything too crazy, but I did subject myself to the Whole30. If you haven’t heard of this approach, it’s a month without sugar, dairy, alcohol, beans, legumes, wheat, and grains. OK, maybe that was a little crazy. But I did not one round, but two, and added in some intense SoulCycle classes. Here are some other easy tips for losing weight.

By the end of the summer, I was down almost 30 pounds. People started taking notice—probably because my clothes had begun falling off. So much so that I had a friend give me a pair of pants because she was a bit embarrassed by my look. (I was insisting that the palazzo look was back in even though my pants weren’t technically palazzo.) So, on one of my lunch breaks, I decided to hit TJ Maxx and see if I could pick up a few things.

Trying to decide which size to try on was tricky: I was still wearing my size 10s and 12s, but I also knew that I could fit into my pair of size 8 jeans, so focused on 8s. I grabbed a few staples and made my way to the dressing room.

The first pair was too big—I figured it was just the brand or material. Then the pair of pants didn’t fit—or the next. I was stunned. I went and pulled a few size 6s. To my surprise, they all fit comfortably. No muffin top. No squeezing. No breath-holding for the button up.

I was elated! I immediately texted my mother, writing: “Mom, I just have to share a little victory. For the first time in my adult life, I fit into a size 6 pant!”

Her response floored me: “Congratulations! You are on the road to being super healthy!”

Healthy. Not skinny. Not thin. Not small. Healthy.

I stopped right there. Little did I know that text would change the perspective about what I was trying to do.

At first, my focus was just on losing weight. I didn’t even notice the other things going on around me. I was lifting heavier weights. I could run faster and longer. The resistance on the SoulCycle bike was increasing every session. It hit me that my mom was right: I may very well already be at a healthy weight for my body, but it’s time to switch the focus from my weight to my health. I’m in my 30s. I should be making that a priority because it’s only going to get harder to change bad habits as I get older.

While my old focus was my weight and a number on the scale, healthy means much more to me. I’m excited to keep my eating habits balanced, and the word also refocuses my exercise efforts. Not to mention, I have made appointments with all of my doctors—from my general practitioner to my dermatologist—to check my body from the inside out and make sure I’m on the right path.

It’s amazing what one word can do.

The post This One Word Finally Helped Me Lose Weight—for Good appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2yJBo4W

13 Things Experts Won’t Tell You About Weight Loss

You have to eat fat to beat fat

While too much of the wrong fat (certain saturated fats in highly processed meats and trans fat found in some cookies and crackers) is bad for your health and waistline, a diet rich in the right fat—good unsaturated fats—can help both. (Check out these other 10 myths about fat that keep you from losing weight.) Good fats, like monounsaturated fatty acids (MUFAs) in olive oil, nuts, and avocados have proven to be powerful reducers of belly fat. Other sources of good fat are the polyunsaturated fatty acids (PUFAs); found in fish and its oil, and in many nuts and seeds, PUFAs help release fat, too. A Dutch study found that consumption of PUFAs led to a higher resting metabolic rate (the calories used just to live), as well as a greater DIT, or diet-induced calorie burn.  PUFAs are also burned faster than saturated fats in the body. What’s more, fats help you feel full—they have 9 calories per gram compared to 4 for protein or carbs. So a small nibble of something yummy, like a handful of nuts or some peanut butter on whole wheat crackers, can help you feel full for hours. Find out how to tell if you need more “healthy” fats in your diet.

The post 13 Things Experts Won’t Tell You About Weight Loss appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2A1LKBt

How to Lose Weight, According to Your Zodiac Sign

Zodiac and weight loss

If you’re wondering how to lose weight, it’s easy to get overwhelmed by the insane amount of information out there. With a new diet plan trending seemingly every other week, it can be hard to identify not only the strategies that work, but the strategies that will work for you. The best way to begin your path to weight loss and to a healthier lifestyle is to contemplate your personality. That’s where your zodiac sign comes in. It can help you figure out what will get you up and moving and help you stay motivated. We got astrologer and life coach Linda Furiate, who has written for Astrology Hub, The Baltimore Sun and more, to offer insights to help guide you toward a healthier way of living.

The post How to Lose Weight, According to Your Zodiac Sign appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2AJ4Icm

This Is How Much Soda It Takes to Increase Your Risk of Type 2 Diabetes

While soda consumption in the U.S. has taken a dip in the last 15 years, soda is still very much part of the American diet (if you can even call it that). Either you or someone you know can’t resist reaching for the sugary drink come lunch time. Still, it’s no secret that soda isn’t exactly the healthiest beverage, but how much is too much? Indulging in the occasional liter of cola can’t hurt, right? Well, according to a review of 36 different studies, it doesn’t take a lot of soda to do you a lot of harm—especially when it comes to diabetes. (Don’t miss the 10 reasons to avoid all soda, including diet.)

The research was published in the Journal of the Endocrine Society and was completed by a group of researchers from South Africa. The review noted that consuming a sizable number of sugary drinks, five or more, ups your risk of cardiovascular disease, diabetes, and other chronic illnesses, which, sure, makes sense. But even when the consumption was lowered considerably, the results were a bit unsettling.

Just two cups of soda each week can increase one’s risk of type 2 diabetes by 29 percent, according to one of the studies reviewed. Keep in mind, a standard can of soda is 12 ounces or 1.5 cups. This study analyzed data from 43,580 participants aged 45-74 years of age. All participants were free of diabetes and other chronic illness at the beginning of the study.

Even for the most moderate soda slugger, the risk is very real. So if you’re looking to ward off type 2 diabetes, it’s probably best to keep that soda consumption to a minimum and probably avoid these 7 habits while you’re at it.

[Source: Men’s Health]

The post This Is How Much Soda It Takes to Increase Your Risk of Type 2 Diabetes appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2zIWKjX

Brain Food Connection We Need to Understand

Foods that we eat have a direct impact on our brain's ability to process information and memorize. Therefore, we must eat healthy so that it helps us improve our thinking and protect us against different types of mental illnesses.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2zDhLio

If You Want to Lose Weight, These Two Words Work Better Than Any Diet

Weight loss can be a tricky beast, especially if you’re constantly surrounded by sugar and fat-loaded snacks. It’s just so hard to say no! But dieters, we have a little secret to share: Your brain might be making you fat. Whether it’s your pesky diet soda habit or late night cravings, your own mental attitude can sabotage your weight loss goals. Thankfully, you don’t have to subscribe to fad diets or a pricey gym membership to start dropping the pounds. According to a study published in the Journal of Consumer Research, healthier eating habits could start with the simple words, “I don’t.”

To gather their data, scientists recruited a group of 120 undergraduate students who wanted to adopt a healthier diet. The students read one of two strategies for resisting temptation: responding with “I don’t eat X” (i.e. “I don’t eat cake”) or “I can’t eat X” when offered an “unhealthy option such as a chocolate bar or opportunity to miss a workout,” the researchers wrote. Then, as the students left the room, they were asked to choose between two snacks: a chocolate candy bar or a granola health bar.

You can already see where this is going. Overall, those who had been presented with the phrase “I don’t” chose the granola bar far more often than those who used the phrase “I can’t.” In fact, while 64 percent of the participants in the “I don’t” category chose the granola bar, only 39 percent of their counterparts did. Don’t miss even more ways to lose weight without a lick of exercise.

But why does this work? “The ‘can’t’ framing implies an external restraint, which feels disempowering,” says Oliver Burkeman, journalist and author of The Antidote: Happiness for People Who Can’t Stand Positive Thinking. “To say that you ‘don’t’ do something, by contrast, suggests autonomy, as well as long-term commitment.”

The major takeaway is this: While the difference between these two phrases might seem small at first, simply saying “I don’t” can boost your confidence and help you resist temptation. Need a little nudge to finally make it to the gym, too? Here are the best tricks for exercise motivation.

[Source: Inc.]

The post If You Want to Lose Weight, These Two Words Work Better Than Any Diet appeared first on Reader's Digest.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2yAzlA4

Here’s How You Can Burn 3 Times More Calories at Work, According to Science

When it comes to weight loss, your biggest enemy is often your cubicle. Between work-related stress, the fat and sugar-loaded office snacks, and sitting in a chair all day, it’s no wonder your job has made you a bit jiggly. You’re not alone, either; around two out of five people say they’ve gained weight on the job, a 2013 survey found. So, what’s a health-minded employee to do?

A recent study published in the Journal of Physical Activity and Health suggests that 15 minutes of light activity is all you need to prevent packing on the pounds. And all it takes is one simple change to your workday. (These fast, easy tips to lose weight could help, too.)

University of Pittsburgh researchers recruited 74 healthy volunteers in their mid-20s. Their subjects sat, stood, or walked for 15 minutes, wearing a mask that measured how many calories they burned.

Those who walked burned three times more calories than those who sat or stood, according to the final data. Sitting and standing workers burned about 20 calories in 15 minutes, while walkers burned up to 60 calories in the allotted time. Surprisingly, standing burned about the same calories as sitting, the researchers noted.

The results reveal what you probably already know: Sitting all day is taking a serious toll on your waistline. On the flip side, previous research has shown that not only can regular exercise boost your mood, but it can increase your performance at work, too. Learn more ways exercise makes your brain better.

Bottom line? You might want to toss out your standing desk—and invest in a treadmill, instead. Or, try these 10 tricks to lose weight just by sitting at your desk.

[Source: Business Insider]

from Diet & Weight Loss – Reader's Digest http://ift.tt/2yqqnoZ

How to Burn Fat Fast: Start By Eating These 6 Foods

Sardines

Before you yuck Dr. Oz’s yum, sardines are not only a great source of lean protein and heart-healthy omega-3 fatty acids, but dipping them in olive oil ups their fat-burning quotient, he writes in his newest book Food Can Fix It: The Superfood Switch to Fight Far, Defy Aging and Eat Your Way Healthy. This is a trick he learned from body builders who live to turn fat into lean muscle mass. “I love sardines. They are great for fat burning,” he tells Reader’s Digest at a Manhattan book launch. Sardines are rich in calcium so they also strengthen bones. As a bonus, sardines make the list of foods that may add years to your life.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2iFS72h

10 Easy Tips for Preventing the Dreaded “Office 15” If You Work at a Desk All Day

Pack your food the night before

The emotional influence on food choice is undeniable. Luckily, you can make this work to your advantage by preparing food ahead of time. “Food is now so intertwined with rewards, celebrations, and so many other cultural moments in time,” says Adam Brumberg, deputy director of Cornell University’s Food & Brand Lab. “If it were as simple as telling ourselves, ‘I’m going to put only the best quality fuel in my body,’ dietary disease would not have the prevalence it does today.” Work that to your advantage by being deliberate about when food will factor into your workday and planning accordingly. “Try to organize your day in such a way that food decisions are made in the evening or at a time when your stress level is likely to be lower and you have more time,” Brumberg says. “Making a lunch the night before is a much better than the option for calorie-laden convenience.” Be sure to take note of these 12 sneaky ways you get tricked into overeating.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2iHHJqI

The One Piece of Workout Gear That Will Help You Burn More Fat and Calories

Sweating it out in a sauna can not only make you feel amazing, but it’s got proven health benefits. There’s also scientific evidence that heat therapy plus exercise enhances cardiovascular health benefits. And for decades now, celebrities have been wearing various versions of the “sauna suit” to accelerate weight loss. In fact, in the last several years, at least two of the Kardashians have jumped on the sauna suit weight loss bandwagon. Yet skeptics have long been scoffing at the notion that you can burn more calories, or get any other health benefits, from wearing one of these things. (Here are proven benefits of sitting in a sauna.)

Well, skeptics, sit back down. According to a new study out of Western State Colorado University, exercising in a neoprene sauna suit can not only help you lose weight, but also burn fat, lower your blood sugar levels, and increase your aerobic fitness. The study was published in the latest issue of Certified, the free online monthly publication from the American Council on Exercise (ACE).

The study, which was led by Lance C. Dalleck, Ph.D (assisted by his team of researchers at the University) involved 45 overweight participants who said they didn’t exercise. Dr. Dalleck and his team divided them into three groups, who over the next eight weeks either didn’t exercise at all, exercised five days a week for 45 minutes while wearing a sauna suit, or exercised for 45 minutes per week in regular exercise clothes. After the eight weeks were up, the researchers found that while everyone who exercised showed significant health improvements, the improvements were significantly higher for those in the sauna-suit group.

The greatest improvement was seen in VO2max—a measurement of the maximum volume of oxygen that can be used during exercise, which is an important indicator of a person’s aerobic fitness level. Sauna-suit-wearing exercisers averaged 11.7 increase in VO2max from their baseline levels, compared with a 7.3 percent increase in non-sauna-suit exercisers. Sauna-suit-wearers also had lower blood sugar levels, lost more total body weight, burned more fat, and increased the amount of calories they burned while in a resting state. As for comfort, everyone in the study reported that the sauna suits were as comfortable as regular workout clothes, and because they can be worn underneath normal clothes, study participants didn’t report feeling self-conscious in them.

“The study shows sauna suits, used safely and responsibly, may help people with obesity reap more of the health benefits of regular exercise,” Cedric X. Bryant, Ph.D, ACE’s Chief Science Officer, told the NASDAQ GlobeNewsWire. “However, the real message behind the data is the importance of long-term adherence to physical-activity routines.” That said, if the idea of experiencing increased results with a sauna suit motivates you to stick to regular exercise for the long-haul, it could be a great tool, particularly if you’re just starting your get-fit journey.

Please note, however, that ACE cautions that wearing a sauna suit can be dangerous if done without professional guidance and supervision and that people with diabetes or other pre-existing conditions may be at increased risk of heat stress. Please pay attention to these dangerous signs you may be overheating or experiencing heat stroke, and here’s how to know the difference between heat exhaustion and heat stroke.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2zwmX5j

Top Ways to Prevent Chronic Disease

Chronic diseases, like diabetes, heart disease or kidney disease, have long-term impacts on your health and quality of life. From increasing your risk for a heart attack to costing a fortune in medical fees, chronic diseases can change how you live your life.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2m4r1Xs

Eating This Veggie for Breakfast Makes You Feel Fuller, Longer—and Could Aid in Weight Loss

If you’re already a fan of mushroom recipes—good news, you could be in for some serious weight loss if you go shroom-wild every morning.

A recent randomized controlled crossover trial out of the University of Minnesota, found that eating mushrooms for breakfast each morning can have a satiating effect that potentially lasts much longer than typical American breakfasts—think sugary cereals and donuts with coffee (sad, we know).

Researchers wanted to see if regularly eating mushrooms, from cremini to white buttons, for breakfast makes you feel fuller—an important component in the battle to lose weight. Participants ate either a mushroom sandwich or a minced beef sandwich (which we’re pretty sure this is the clinical, scientific name for a sloppy joe, but can’t say for certain) for breakfast for ten days, and then were told to eat the opposite for the next ten days.

The shroom-eaters reported feeling fuller in the hour or more afterwards. Research findings suggested the mushroom recipes also had plenty of protein by the way they were prepared, but that fungi, in general, offer more belly-filling volume than an equal-energy portion of meat. Mushrooms are higher in fiber content, helping the participants who ate the mushroom recipe sandwiches feel significantly fuller, longer. Here are some ways you can get more fiber in your diet.

While technically weight loss wasn’t measured as a part of this study, it’s not unreasonable to assume that bulking up on fiber-rich meals will help people lose weight. This Harvard study found a strong connection between fiber intake and weight loss, for example. Either way, the verdict is clear—this is a great excuse to try our risotto with asparagus and mushrooms recipe. (Need another reason to eat more mushrooms? Mushrooms are just one of many healthy cancer-fighting foods.)

from Diet & Weight Loss – Reader's Digest http://ift.tt/2zp2Vvy

The Simple Way You Can Lose One Inch of Belly Fat in Just 7 Minutes

Uh oh—all those years of pizza, beer, and candy bars have finally gone straight to your waistline. But tightening up your tummy will require hours of sweat sessions at a pricey gym, right? Not so fast. According to a recent study published in the Journal of Sports Medicine and Physical Fitness, just seven minutes of bodyweight exercises a day is all you need to transform from flabby to fit.

To nail down the secret to a six-pack, researchers assigned 29 adults (who did not exercise regularly) to two groups. Half of the subjects completed a fitness program, while the remaining half didn’t work out at all. All of the participants maintained their regular diets. The fitness group participated in a seven-minute training session every day for six weeks, performing bodyweight exercises such as jumping jacks, crunches, push-ups, and squats; between each exercise, the participants rested for 10 seconds.

The final data revealed that just seven minutes of training a day can do wonders for the body. In fact, those who participated in the training sessions lost around 2 kilograms of fat and shed about an inch of belly fat around their waists. Their body fat dropped by an average of 2.1 percent, too.

The researchers say that resistance exercises can boost your lean body mass while simultaneously burning fat. There’s just one catch: These exercises more likely to work for those who don’t already hit the gym regularly. In order to see progress, you’ll have to increase the intensity of your workouts as time goes on. Otherwise, this form of light, brief exercise could eventually cause you to reach a plateau. (We suggest these exercises that flatten your belly—without a single crunch.)

“With very little progressive overload, I doubt someone would see continued progress over time, nor can they expect any profound strength gains or muscle growth,” Trainer Tony Gentilcore, C.S.C.S., owner of CORE in Boston, told GQ India.

Whether you’re looking to finally adopt a regular exercise routine or fit a daily workout into your busy schedule, this could be the answer you’ve been waiting for. No gym membership? Here’s how to flatten your belly without a lick of exercise.

[Source: GQ India]

from Diet & Weight Loss – Reader's Digest http://ift.tt/2zoVVim

6 Healthy Packaged Foods That Save You Time And Money

When choosing packaged foods, it's important to read the labels. This can be time consuming but worth it. To save time, try focusing specifically on foods low in sugar, low in salt and high in protein. Stay away from anything containing high fructose corn syrup which is an unnecessary sugar additive. Why do we even need sugar in bread? Foods with the fewest ingredients are best. If you don't know what an ingredient is, chances are it's not good for you.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2hjtMT7

The Absolute Best Breakfast to Flatten Your Stomach, According to an Expert

Want to finally score that six-pack? When it comes to maximizing your belly benefits, the most important meal of the day really lives up to its name. In other words, you might want to start spending more time in the kitchen than the gym—starting with breakfast.

“Consuming a breakfast with protein, healthy fat and quality carbs will keep you satiated and energized,” Andrea Wise, a Chicago-based trainer and nutrition coach, told SheFinds. “That makes it less likely that you will crash or have ravenous cravings later on.” Starting your morning with a hearty dose of protein, fat, and carbs also keeps your body burning fat throughout the day. Don’t miss even more tricks to flatten your belly—without a lick of exercise.

Once you wake up, Wise suggests drinking a mug of green tea. Not only do the antioxidants and catechins found in green tea boost your metabolism, but they can also help your body break down fat, she says. And the benefits don’t stop there; a study from the American Journal of Clinical Nutrition found that green tea could accelerate your belly fat loss when paired with regular exercise and a healthy diet.

A plate of eggs is an optimal morning meal, too. Eggs (especially the yolks!) are jam-packed with vitamins D and B12, both of which help your body burn fat. Plus, the protein and healthy fats in eggs make you feel full, which keeps you from snacking on empty calories between meals. Research shows that people who eat eggs in the morning lose more weight and belly fat than those who opt for high carb foods like bagels or cereal. (These foods will fight belly fat, too.)

But the road to a flat belly doesn’t end with your a.m. meal. Eat this at night to practically burn fat in your sleep.

[Source: SheFinds.com]

from Diet & Weight Loss – Reader's Digest http://ift.tt/2hLzVEC

For Every Two Pounds You Gain, You Lose This Much Time Off Your Life

We already know education and maintaining a healthy weight are important. Now, according to new research, they’re also the keys to keeping you alive. (Need more motivation to exercise? Check out these 11 tricks you probably haven’t tried.)

The study, published in Nature Communications, found that people who are overweight cut their life expectancy by two months for every two pounds of weight they carry. For their work, the researchers, out of the University of Edinburgh, analyzed genetic information from more than 600,000 people in addition to records of their parents’ lifespan. The method was inspired by people sharing half of their genetic information with each of their parents, ultimately allowing the team to calculate the severity certain genes have on life expectancy.

Because lifestyle choices are, to an extent, influenced by our DNA, the researchers were able to pinpoint which ones have the biggest influence on lifespan.

One of the major findings was in regard to overweight individuals, with the finding that, for each additional two pounds of weight, their life expectancy was cut a full two months. The second was that, for each year of post-secondary education, 11 months were added to one’s lifespan. The researchers also found that body fat and other factors linked to diabetes can take time off your life.

Another big revelation was that cigarette smoking and traits linked with lung cancer had the biggest influence on the shortening of lifespan. So if you smoke a pack of cigarettes a day during your life, on average, you risk losing seven years of your life.

Smokers, if this news is discouraging, it’s important to note that, according to the researchers, if you choose to quit, you can eventually expect to live just as long as somebody who never picked up the habit in the first place. (Here are 23 ways to stop smoking for good.)

Two new DNA differences that impact lifespan were also identified in the study. One gene affects blood cholesterol levels that cuts your lifespan by eight months, and the other is associated with the immune system. This gene boosts life expectancy by about half a year.

“The power of big data and genetics allow us to compare the effect of different behaviors and diseases in terms of months and years of life lost or gained, and to distinguish between mere association and causal effect,” said Professor Jim Wilson, of the University of Edinburgh’s Usher Institute.

While Dr. Peter Joshi, Chancellor’s Fellow at the University of Edinburgh’s Usher Institute, said, “Our study has estimated the causal effect of lifestyle choices. We found that, on average, smoking a pack a day reduces lifespan by seven years, whilst losing one kilogram of weight will increase your lifespan by two months.”

The results are just another reason to eat well, exercise often, stay in school, and stay away from smoking. You should also try these 12 simple rules that will help you live to 100.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2hJdKie

The Best Diet Plan for Women Over 40—Lose Weight, Feel Great, Be Healthy

Swap in healthy fats

Fat may be higher in calories than carbohydrates or protein, but it satisfies your hunger—and that’s key to keeping your calorie count down. People tend to lose more weight and keep it off on a calorie-reduced diet that contains healthy fats rather than a diet that’s low in fat. That’s why the best diet for women includes a source of healthy fat at each meal and snack. This could be two teaspoons of extra virgin olive oil, two tablespoons of raw nuts or seeds, or half an avocado. Check out the seven signs you’re not getting enough healthy fats.

Choosing the right fat is also key to staying healthy. Aging is associated with increased cholesterol, triglycerides, fat mass, and BMI. While fiber plays a part in reducing cholesterol levels, the types of fat you eat can also keep you healthy as you age. We’re talking beautiful, glowing skin, shiny hair and more! The key is to focus on unsaturated fats, particularly anti-inflammatory omega-3s.

If you replace the saturated fats in your diet—think butter, red meat—with unsaturated fats, research suggests it can lower your cardiovascular risk, and omega-3s are especially known for their heart-healthy benefits. One study found that omega-3s are also helpful in stimulating muscle protein synthesis to preserve muscle mass as you age.

Seafood sources of omega-3s such as salmon, mackerel, tuna, and fish oil supplements provide forms of omega-3s known as EPA and DHA, the types that your body can use most easily (and the types with plenty of research backing). Plant sources like walnuts, flaxseeds, chia seeds, and hemp seeds provide ALA omega-3s. ALA must be converted to EPA and DHA in your body through a process that isn’t super efficient, so plant-based sources should be supplemented with fish! Eating at least two servings of omega-3 rich fish every week covers you for your daily recommendation of 500-1,000 mg.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2y3wcZi

It’s Not the Turkey That’s Making You Tired (Blame It on the Trimmings)

Just as traditional as the Thanksgiving turkey is the overstuffed and satisfied sleepiness that follows. And although society has historically pointed a finger at turkey, it turns out that it’s not the main cause of this overwhelming fatigue.

Yes, turkey does contain tryptophan, an amino acid that is a component of the feel-good chemical serotonin as well as a precursor to the sleep-inducing hormone, melatonin. But tryptophan can be found in all kinds of foods, ranging from dairy products and nuts to meats and tofu. And not only that, but turkey doesn’t have higher levels of tryptophan than any other common meat, reported the New York Times. In fact, gram for gram, even cheddar cheese contains greater amounts of tryptophan than turkey, says livescience.com. So if the tryptophan in turkey really did cause our post-Thanksgiving drowsiness, we’d experience the same strong, lethargic sensation every time we ate chicken, beef, cheese, or nuts. And, as we know, this obviously isn’t the case.

But if the tryptophan in turkey isn’t to blame for our sleepiness on Thanksgiving, what is?

It’s actually a combination of factors, starting with the high fat content of most Thanksgiving dinners. The average festive meal contains 229 grams of fat and 3,000 calories, reported MSNBC; that’s more than most men and women eat in an entire day! Digesting fat requires a lot of energy, so the body sends more blood to your digestive system to manage the load. Reduced blood flow throughout your body means reduced energy.

Alcohol is another reason your eyelids may grow heavy. On Thanksgiving, many adults drink beer, wine, or cocktails throughout the day and with their meals without realizing that alcohol is a central nervous system depressant with fast-acting sedative effects.

Finally, on Thanksgiving, even low-carb dieters allow themselves to indulge in carbohydrate-rich foods such as mashed potatoes, pies, stuffing, cornbread, yams covered in marshmallows, and more—all in one sitting. But eating such a ridiculous amount of carbohydrates at once triggers the release of insulin, and digesting it all is a lot of work for your body, which can leave you feeling pretty comatose.

If you swear that you feel particularly sleepy after your Thanksgiving meal, it’s true—you’re not imagining it. But don’t blame the poor turkey. If don’t want to snore on the floor after you’ve cleared your plate, cut back on the fat, carbs, and booze! Check out the best and worst Thanksgiving foods for your weight here.

Download our free Thanksgiving guide — with recipes, jokes, stories and more to help you and your family make unforgettable memories this holiday.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2xS3nyH

This Is Why Your Personality Type Might Be Sabotaging Your Weight Loss Goals

Your personality can make plenty of things in life much easier, from choosing your shoes to decorating your house. But it can also work against you—especially if you’re trying to lose weight. Although the science behind personality types is sometimes ambiguous, recognizing your tendencies (both good and bad!) might be pivotal to finally slimming down.

That particularly goes for Type A personalities. Type A people are known for being punctual, organized, and competitive with themselves and others. That doesn’t sound so bad, right? But in the long run, these traits can prevent them from achieving their weight loss goals.

Why? The “one-size-fits-all” approach of most workout and diet programs may appeal to the masses, but they often sabotage the goals of Type A personalities. For instance, you might insist on following through on a workout schedule, despite feeling sore and strained. That could lead to a bigger injury later on, derailing your progress altogether. Plus, following a specific workout or diet plan and not seeing immediate results might cause you to give up entirely. (By the way, this is what your favorite workout secretly says about you.)

While it’s helpful to feel committed to a fitness and diet routine, holding yourself to a strict standard may slow your momentum in the long run, according to Stephanie Mansour, a Chicago-based certified personal trainer and weight loss coach. “It’s good to have a plan, but it’s also important to connect with how your body is actually feeling,” she told HuffPost.

That doesn’t mean you have to ditch your plan completely, though. In fact, you can easily use those bothersome Type A personality traits to your advantage. (You can also try these 42 fast, easy tips for weight loss.) Mansour recommends building some flexibility into your own rules. In other words, you can eat that bit of cake or taking a day off from the gym every once in awhile; doing so will actually keep you motivated and avoid burnout later on, she says.

“What’s important is you have some flexibility to adjust the workout so it fits best for you,” according to Mansour. “Think of it as a roadmap, but ultimately you’re driving the car.”

Congrats, Type A’s! Follow this advice, and you’re one step closer to dropping the pounds for good. But once you do, beware of the surprising ways weight loss can change your personality.

[Source: CNN, HuffPost]

from Diet & Weight Loss – Reader's Digest http://ift.tt/2Adus0Q

A Few Things To Know About Sport Physicals

Many parents choose to have a sports physical conducted on their children during the summer. This makes sure they are ready for another activity filled sports season while last minute, mad rushes to the physician are avoided. Although most parents know that they need to get a sports physical conducted on your child, in order for him/her to participate in athletics, there are still a few unanswered questions.

from Health and Fitness Articles from EzineArticles.com http://ift.tt/2zrGKWi

The 3-Ingredient Breakfast This Harvard Physician Eats Every Single Day

When it comes to healthy breakfasts, creativity takes a back seat when your only options are fruit, eggs, and the occasional—whole grain, mind you!—slice of toast. (Sound familiar? You might want to steal these healthy breakfast ideas.) But rest assured that you’re on the right track; a plate full of refined carbs in the a.m. is sure to take a toll on your waistline.

In fact, the typical American breakfast makes Harvard physician Monique Tello “want to cry,” she wrote in a recent Harvard Health blog post. “A bowl of cereal, or a bagel, or a piece of toast, or a muffin are all no different than a dessert.”

Why? All of those processed carbs and sugars can cause your blood sugar and insulin levels to quickly spike and crash, leading to cravings later on in the day. And any extra sugar found in your system will eventually get stored as fat, Tello says.

So, what’s a well-intentioned breakfast eater to do? Toss out your carb-heavy breakfast and opt for Tello’s go-to meal, instead: a simple mix of berries, protein-rich yogurt, and a nuts, seeds, and rolled oats combo. She swears it’s the healthiest quick fix for those with a busy morning schedule.

“I’m a working mom. I take the train into work. I need something quick, easy, and transportable,” she wrote. “Plus, it needs to be budget-friendly, and must hold me over for a number of hours. So, I put together a quick, easy fruit/yogurt/grain/nut bowl every single day.”

Thanks to the fiber and natural sugars found in fruit, healthy fats in nuts, and protein in the yogurt, you’ll feel full and satisfied for much longer. That also means you won’t find yourself reaching for a fat or sugar-loaded snack midway through the day. But if you do find your tummy rumbling before lunch, keep a stash of these guilt-free snacks to munch on.

Looking to slim down while you eat up? This one breakfast will keep you burning calories all day long.

[Source: Business Insider]

from Diet & Weight Loss – Reader's Digest http://ift.tt/2yll0et

15 Classic Thanksgiving Foods, Ranked from Best to Worst for Your Weight

Cooked spinach: 41 calories per 1 cup

The pros: A generous portion keeps your appetite under control for far fewer calories and more vitamins than, say, a biscuit. Each cup offers 5 grams of satiating protein. Need more reasons to eat more spinach right now? Your body absorbs higher levels of protein, vitamins A and E, fiber, calcium, iron, zinc, and valuable carotenoids such as beta-carotene (important for eye health) when you eat spinach cooked rather than raw. The cons: The spinach could be loaded with hidden calories, depending on how it’s prepared. A quarter cup of crumbled feta, for example, can add upwards of 100 calories. Stick to a balsamic vinegar topping, for only 14 calories per tablespoon. (Looking for a stress-free Thanksgiving? Get our FREE guide for an unforgettable Thanksgiving. You’ll get easy recipes, kid-friendly crafts and games, inspiring traditions, and more ideas for the best holiday yet.)

from Diet & Weight Loss – Reader's Digest http://ift.tt/2ymkRHY

8 Signs You’re Already at a Healthy Weight

The definition of “healthy weight” is squishy

Nearly 40 percent of American adults are obese, according to the Centers for Disease Control and Prevention, so it’s no surprise that so many of us are trying to slim down. We’re all wondering what our doctors really want us to know about losing weight. The thing is, even if you’re not exactly where you’d like to be weight-wise, that doesn’t actually mean you need to lose weight.

“With so much emphasis on weight loss these days, people are often trained to believe that no matter what their weight is, it isn’t good enough,” says Lori Zanini, RD, CDE. “This is unfortunate and causes unnecessary stress on individuals who may be perfectly healthy just the way they are.” There’s no one-size-fits-all formula to indicate how much you should weigh, and “healthy” can look different for each of us, and it can also evolve as we age, Zanini says. “It may not look like what you see in the movies or even in pictures of yourself from 10 years ago.”

So if the scale and social cues are unreliable, how can you tell when your body is happy—and healthy—right where it is? Consider if you can relate to these eight telltale signs.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2zbxBjM

If You’re a Vegetarian, You Could Be at Risk for These Mental Health Conditions

There are myriad health benefits that come with making the decision to switch to a vegetarian diet, but there can be some complications too.

Health experts already warn that a vegetarian diet can lead to possible nutrient deficiencies, but a new study adds another concern—the potential impact of a no-meat diet on your mental health. Based on continuing research, experts are warning that a vegetarian diet may be associated with panic attacks, depression, and obsessive-compulsive disorder, Women’s Health reports.

Research into the possible mental health risks associated with vegetarianism began last year, when an Australian study discovered that participating vegetarians demonstrated a less optimistic view of the world around them as opposed to meat-eaters. According to Women’s Health, the study also reports that vegetarians are 18 percent more likely to experience depression, and 28 percent more likely to contend with panic attacks and anxiety. The findings from a previous German study show that vegetarians are 15 percent more likely to experience depressive conditions and twice as likely to experience anxiety disorders. (Here are more everyday habits that could up your risk for depression.)

Health experts have yet to pinpoint the exact science behind the link. “We don’t know if a vegetarian diet causes depression and anxiety, or if people who are predisposed to those mental conditions gravitate toward vegetarianism,” Boston psychiatrist Emily Deans, MD, told Women’s Health.

Experts believe it’s likely that people with mental illness are more likely to keep a closer eye on their plate, and in turn this causes the heightening of their symptoms. Regardless of the limited understanding of mental illness and vegetarianism, doctors agree that what you eat will impact your mental health, for better or for worse. No matter what you eat, you should know how to recognize these warning signs of an emotional breakdown.

Dr. Deans warns that many of the nutrients our brain needs are often found in meat and animal proteins. When our brain is lacking in these vitamins, the levels of glutamate in our bodies is lower, which causes an increase in feelings of depression, anxiety, and obsessive-compulsive disorder. When our brains don’t have enough zinc or iron, both of which we find in meat, then it’s expected that one can experience mood swings. Dr. Deans recalls that in the past she’s treated patients who believe they’ve had a panic attack but are really just experiencing iron deficiency. (These are the signs of a panic attack.)

These feelings can compound themselves even worse in vegetarians who are unsure what to eat and instead reach for white bread, rice, pasta, and cereal. Experts call this the “carb-itarian diet” and warn that the “resulting seesaw of blood sugar and hormone levels may lead to even more irritability, depression, and anxiety.” Check out the iron-rich foods all vegetarians should eat.

Some vegetarians will never experience adverse mental health affects as result of going meatless, but doctors still say it’s a good idea to seek out a professional medical opinion when making a drastic change to your diet. You should also consider keeping track of your food and moods as you begin a new diet, which will enable you to monitor how you’re feeling based on what you’re eating.

If you’re thinking of going meatless, here are some vegetarian dishes that will help you get the nutrients you need.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2zbbTN1

‘Tis the Season — When Americans Will Weigh the Most All Year

Filled with homemade cookies, bubbly-filled parties, and creamy comfort food favorites, the holiday season can turn into a diet disaster after just the tiniest lapse of self-control. Here are classic Thanksgiving foods, ranked from best to worst for your weight. But when food is the centerpiece of a season of celebrating, is it worth stressing over the weight gain? You might not pack on as much as you fear.

In early fall, Americans lose more weight than the rest of the year. But in November, that weight starts creeping back up. During Thanksgiving, the national average weight goes up about 0.2 percent, according to a study in The New England Journal of Medicine. Then from the ten days before Christmas to the ten after, that weight increases by another 0.4 percent, peaking around New Year’s Day. By the end of the winter holiday season, Americans are about 1.3 pounds heavier than their thinnest point in the year. Here are more surprising causes of weight gain.

Unlike past studies that rely on self-reported data, this study used weigh-ins from participants’ wireless scales to keep track of day-to-day weight changes in 2,924 volunteers from the United States, Germany, and Japan. Volunteers who are invested in their expensive scales “may be wealthier, better educated, and more motivated toward weight loss than average,” the authors wrote. That means the typical American might actually gain more weight than this study suggests, study author Brian Wansink of the Cornell University Food and Brand Lab told the Los Angeles Times.

About half the holiday weight gain goes away by summer, but the rest sticks around through swimsuit season. “Of course, the less one gains, the less one then has to worry about trying to lose it,” the study authors wrote.

Holiday weight gain isn’t unique to the United States though. The national weights go up even more in Germany and Japan—0.6 percent and 0.5 percent, respectively—than in the United States, the study found.

Internationally, other holidays pose threat to waistlines too. Thanksgiving is a day to feast in the United States, but Germans gain 0.2 percent around Easter, while Japan sees its national weight goes up by 0.3 percent during Golden Week. “Different countries celebrate different holidays, but many such celebration periods have one thing in common: an increased intake of favorite foods,” the study authors wrote.

from Diet & Weight Loss – Reader's Digest http://ift.tt/2ymkLA6