“The one trick I use now, which I should have been using all along, is the make dinner a no-carb meal. I’ll do a vegan protein and vegetables, and no bread. I think carbs are important and good energy, but when I don’t eat them at night, I wake up and I feel like my belly’s flat first thing in the morning.” — Carrie Underwood, who lost 30 pounds of baby weight in less than a year
‘Walking is man’s best medicine,’ said Ancient Greek physician Hippocrates, although he was probably talking more from gut instinct than medical research. These days, there is plenty of scientific evidence to show that regular walking helps reduce the risk of high blood pressure, raised levels of cholesterol, heart disease, stroke, type 2 diabetes and some cancers.
Walking helps to improve your heart health. Irish scientists have reported that walking is the best exercise for sedentary individuals, especially adults, to reduce the risk of heart and cardiovascular diseases (2).In another study published in the Journal of American Geriatrics Society, scientists confirmed that men and women of 65 years of age or older, who walked for at least 4 hours every week, were at less risk of cardiovascular disease (3). So, make sure to walk for 4 hours or more a week to keep heart disease, cardiovascular disease, and stroke at bay.
Have you ever noticed that a couple hours after a big greasy (yet delicious) meal you feel hungry again? That’s because you have not turned off your hunger receptors, and as soon as your body starts to process that food your brain will start up again with “we need nourishment”… because you guessed it, that carton of kung-pow did not give you nourishment, just a full belly. Next time go for more veggies, you’ll stay fuller longer and thus eat fewer calories.
And there’s more good news: walking burns calories! The exact numbers will depend on your weight. But if you walk briskly at about 6.4km per hour (4 miles per hour) for half an hour, you could use up around 150 calories. It’s probably equal to playing casual badminton for the same length of time. And it’s more than half the number of calories in the average chocolate bar!
As chronic obstructive pulmonary disease (COPD) advances, about 35% of patients experience severe weight loss called pulmonary cachexia, including diminished muscle mass. Around 25% experience moderate to severe weight loss, and most others have some weight loss. Greater weight loss is associated with poorer prognosis. Theories about contributing factors include appetite loss related to reduced activity, additional energy required for breathing, and the difficulty of eating with dyspnea (labored breathing).
No, seriously. This annoying social media habit could end up helping you eat less. An analysis of attentive eating studies published in the American Journal of Clinical Nutrition showed that if people recall their last meal as being filling and satisfying, they tend to eat less during their next meal. So snap your delicious-looking food, and scroll back through your feed before you eat next.
Fathi, Y., Faghih, S., Zibaeenezhad, M. J., & Tabatabaei, S. H. (2016, February). Kefir drink leads to a similar weight loss, compared with milk, in a dairy-rich non-energy-restricted diet in overweight or obese premenopausal women: A randomized controlled trial. European Journal of Nutrition, 55(1), 295–304. Retrieved from https://link.springer.com/article/10.1007/s00394-015-0846-9
Thanks for the great article. I always knew that eating the right balanced diet is the key to losing weight and that’s how I was able to get some good results. I have recently decided to lose some weight and I was able to succeed too due doing research on these foods. What also really helped was reading “The Fat Burning Kitchen”. I am sure it will provide tremendous value to anyone who is looking forward to losing some weight by eating the right kinds of food. You can check it out here: http://bit.ly/2nnzWjV
If you haven't used your gym's rowing machine, you're missing out on one of the best pieces of cardio and strength equipment. Working your quads, glutes, hamstrings, core, arms, and back, you get a total-body workout that'll have you pouring sweat. Contrary to what most people think, the power of rowing mostly comes from your legs—not your arms. Engaging your quads and glutes, you drive your legs back to pull the handle towards your chest. Follow these pro tips to perfect your rowing form.
Whether you’re dreaming up your own bestseller, or figuring out a challenge at work or home, walking gives you time to reflect. ‘I try to walk home from the office once or twice a week,’ says Katie, 26, from north London. ‘It helps me escape my computer and emails, and gives me space to think through new projects.’ For children, the words ‘let’s go for a walk’ might trigger groans of protest, but with a little imagination you can turn a trial into a treat. ‘Children need paths to explore… paths down the garden, the way to school, corridors through the bracken or long grass,’ wrote the late travel writer Bruce Chatwin.
They didn’t list doing compound lifts with free weights?! Please, for those wanting to lose weight long-term, forget about the 5k runs or the long walks or the creepy hardcore cross fit cult boxes who will have you puking your first week of working out and telling you that’s the sign of a good workout. Learning how to barbell squat, bench press, deadlift, barbell row, overhead press (in short, the most important compound barbell lifts) will do wonders for your weight loss much more than running/walking/tennis. Yes you burn calories when you run. You burn calories when you lift heavy weights but you keep burning calories well after you’ve left the gym and even into the next day. This is because your body must use significant energy to repair and rebuild the muscle you damaged from lifting. On top of this, you build more muscle which requires lots of energy even during rest, so by lifting weights and adding more muscle your body requires more calories to maintain current weight. In other words, the new muscle helps you burn more calories so you can eat more while not gaining more fat.
Why: Ever seen an obese rower (who’s not about to capsize)? Thought not. That’s because rowing actions activates muscles throughout the body – from your back’s Latissimus dorsi to your biceps brachii, spreading your fat-burning power across the board. Any kind of compound lift, working multiple muscle groups at the same time, will be a better exercsie to lose weight than isolation moves like bicep curls.
“If a client has come to me looking to lose 10 pounds, I would tell them to simply move. Move more, and more often. Walk or bike ride to class or work, even park further away from your location in the parking lot. Take the stairs or take a walk during lunch. You don’t have to spend hours every day in the gym sweating, but you do have to make a conscious effort to move more, and sit less. This works great because it doesn’t feel like work and you’re burning more and more calories throughout the day.” — Ajia Cherry, personal trainer and Founder at Functional Innovative Training
"Terry's point is right," says Paul Gately, "but it's not right in the context of public health promotion. In people who have lost weight and kept weight off, physical activity is almost always involved. And those people who just do diet are more likely to fail, as are those who just do exercise. You need a combination of the two, because we're talking about human beings, not machines. We know that dietary behaviour is quite a negative behaviour – we're having to deny ourselves something. There aren't any diets out there that people enjoy. But people do enjoy being physically active."
Improper digestion can lead to gastrointestinal discomfort, bloating, constipation, diarrhea, and even colon cancer. Therefore, it is very important that you keep your digestive system healthy. Apart from maintaining good food habits and drinking water, you should also walk to improve digestion. Walking after meals is great. It helps you reduce weight and also supports your digestive system (11) (12).
Why: The battling ropes may have been labelled as another fitness fad, but there's method to the noisy twine-slamming in the corner of most well-equipped gyms. The Journal of Strength and Conditioning Research found that ten 15-second bursts of battle ropes upped participant's heart rate to 180 BPM – the same as cycling or an all-out full-body sprint.