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      How To Lose 1kg A Week: Safe & Healthy Exercise & Nutrition Tips

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      Figuring out how to lose weight in a week is no mean feat, let alone how to lose 1kg a week. Perhaps you don’t know where to start, or you’ve done some research into the best diets and now feel overwhelmed. Working out what your goal is in the first place is an achievement, so to then turn to the plethora of conflicting information on the internet (including some incredibly suspect advice 👀 ) can make it seem impossible.

      Before we go any further, we want to get something straight: the 1kg you’re hoping to shed does not define you. It doesn’t define your worth and it doesn’t define your beauty. Fact. It’s vital you identify the reason you’re hoping to lose 1kg a week.

      Plus, why did you pluck 1kg as the number you’re aiming for? Get clear about your health goals and what benefits they could bring to your life.

      Next, get realistic.

      If you’re on a mission to better your body composition – lose body fat, build muscle and tone up – for health reasons, then spoiler: the route to success does not include fad and crash dieting, restriction or deprivation.

      Shrug off the detox tea ads and actively escape from the ‘fat burning’ supplements section of whichever shady internet site has you cornered – we’re about to lay down expert science-backed advice on how to lose 1kg a week safely.

      How many calories do you need to burn to lose 1kg?

      OK, let’s crunch the numbers and then we can get into the nitty-gritty of exactly what you should be doing for healthy weight loss per week.

      A pound of fat – fat is usually measured in pounds – is around 3,500 calories of energy. That means if you want to lose 1kg weight a week (a healthy and sustainable amount for most, although it’s not advised to shoot for more than this) you would need to create a 7,700 calorie deficit over the course of a week.

      Is losing 1kg a week healthy?

      Providing you go through the right guidance with a fine-tooth comb (starting with why you want to lose 1kg a week and if you’re in a position to do so in the first place) and follow it to a tee, yes.

      Losing 1kg a week isn’t going to be right for everyone, though – you simply might not have that amount of excess fat to lose in the first instance and so could end up underweight. Think about the reason you want to lose weight. Is it really going to make you any happier or healthier?

      The most important thing to say here is that there is no use in comparing your journey to another’s. Everybody is entirely unique and your results really do depend on your starting weight, activity levels, nutrition and sleep as well as other factors such as stress and hormonal fluctuations.

      Can you lose 1kg a week for multiple weeks?

      No matter your starting point remember, losing 1kg a week healthily is about remembering that not every week will be the same and trying not to get too stressed about it. Just focus on getting what you can right.

      Plus, while 1kg might be a healthy weight loss for a lot of women, keep it mind that it’s just a number. Aiming for 1kg per week for several weeks would require a lot of commitment (and may not actually be healthy!); leading your healthiest lifestyle possible will yield the right results for you.

      Also, if you’ve found that your health journey or healthy habits have been put on pause because of various work/life commitments, don’t stress. It’s easier said than done, we know, but give yourself the freedom to relax your goals slightly.

      Can you lose 1kg a week without exercise?

      You can – losing fat, amongst other factors, is mostly about creating an energy deficit so that your body will then use body fat for fuel. However, fat loss without muscle might not give you the results you’re after, nor will you reap the health rewards that exercise brings.

      For the healthiest body, a good plan can be to pair a nutrient-dense diet with regular strength training, like weightlifting, reformer Pilates or standard Pilates and cardio exercise that implements progressive overload. We’ll come on to the best way to do this shortly.

      Not only can you lose fat and build muscle with exercise, but there are also a myriad of other benefits to getting sweaty. According to the NHS, it’s medically proven that women who do regular physical activity have:

      Up to a 35% lower risk of coronary heart disease and stroke

      Up to a 50% lower risk of type 2 diabetes

      Up to a 50% lower risk of colon cancer

      Up to a 20% lower risk of breast cancer

      A 30% lower risk of early death

      Up to an 83% lower risk of osteoarthritis

      Up to a 68% lower risk of hip fracture

      A 30% lower risk of falls (among older adults)

      Up to a 30% lower risk of depression

      Up to a 30% lower risk of dementia

      Phew! That’s a lot of benefits. Not sure where to start? Let us guide you.

      How to lose 1kg a week with exercise

      Most experts agree that the best exercise to lose weight in a week is the one you actually do. It’s all well and good having a watertight plan, but unless you actually do it, it’s not worth anything.

      ‘Whether that’s sweating it out every day or a couple of times a week, it’s more important to focus on the quality of your workouts over their quantity,’ says PT Aaron Vine.

      With that being said, a plan that combines strength workouts to build lean muscle and high-intensity interval training – HIIT – sessions to burn fat, as well as low-intensity steady-state (LISS) cardio (walking, jogging) will suit you best.

      ‘Ultimately, the more muscle you have, the faster you’ll burn fat,’ explains Vine.

      Plus, let us all not forget that there are plenty of benefits of exercise beyond body composition. Everyone can reap rewards from exercise, regardless of age, sex or physical ability. And regular exercise can help manage or prevent many health issues including:

      Stroke

      High blood pressure

      Type 2 diabetes

      Depression

      Anxiety

      Many types of cancer

      Arthritis

      It can also help boost your sex life. Yup.

      The best nutrition tips to support healthy eating

      Firstly, creating long-lasting healthy habits relies on taking everything in moderation – including moderation! That means not falling into the trap of cutting out entire food groups or believing that you’ll ‘eat this way’ until you lose the weight and then ‘go back to normal’. It might give you a quick fix and help you lose some weight in a week, but you’ll quickly regain it.

      Instead, focus on what you can add to your daily diet for health gains – like actually using your reusable water bottle and drinking more water more regularly.

      Here are five handy tips to get you on the right nutritional foot:

      1. Drink more water

      Aim for at least eight glasses a day. Feeling hungry? Drink a glass of water and wait 10 minutes – it could just be thirst.

      2. Slow down your eating

      Research shows that the longer you take to chew your food, the less you will consume.

      3. Fill up with fibre

      Whole wheat bread, potato, nuts and grains will keep you feeling satisfied for longer.

      4. Slightly cut down your portion size

      By just a little. This will decrease your calorie intake while being easy to maintain.

      5. Eat high-protein meals

      Especially within 30 minutes of a workout. This will help you feel full for longer and aid muscle repair.

      What should you eat to lose 1kg a week?

      To figure out exactly how much you need to be eating to hit your body composition goals as well as stay satiated and happy – working out your macros might be a good shout. Not familiar with macros?

      It stands for macronutrients and breaks down food into three key categories of nutrients: carbohydrates, protein and fats. Depending on what you’re trying to achieve – lose, maintain or gain weight – how you manipulate your macros can be a serious benefit.

      For example, those looking to gain lean muscle might have a higher amount of protein in their diet compared to someone looking to gain fat, who might go heavier on the carbs.

      To figure out the perfect macronutrient split for you, use this handy infographic:

      If eating according to your macros is a step too far, focus on getting smaller things right. E.g. make sure each meal you eat contains protein or be more mindful about the snacks you’re scarfing between meals.

      When should you eat to lose 1kg a week?

      Meal timings are an individual thing. If your schedule has you getting up at 5 am some days and 11 am other days, you’re not going to stick to a hard and fast routine and everyone’s days are slightly different. That being said, there are some timings that could help you hit your goals if you’re on a 9–5 schedule from home.

      Morning

      First thing after waking up

      Now’s the time to down some water – 500ml, in fact – according to a German study that found it boosted metabolism by 24% for 90 minutes afterwards. This is due to the fact your body must expend extra energy to bring the cold water down to your core temperature. Easy hack: pop a bottle in the fridge before you head to Bedfordshire so it’s ready for when you wake up.

      Before breakfast

      According to a study in the British Journal of Nutrition, getting a sweat on before you tuck into your morning bowl of oats might be the better choice if you’re trying to lose fat as you can burn nearly 20% more if you exercise in a ‘fasted’ state. ‘Your blood-sugar levels are low, so your body has to use fat as fuel for your muscles to work,’ says Dean Hodgkin, international fat loss and fitness expert.

      However, fasted workouts don’t work for everyone. Give it a go and see how it makes you feel and check out our guide to eating before a morning workout.

      Breakfast

      This might only be for the stronger-stomached person, but breaking your fast with a lean protein – be it a turkey breast or a steak, even – could be the key to burning more fat and may well help you on your way to losing 1kg in a week.

      Research in the British Journal of Nutrition found eating high-protein meals such as meat and nuts at breakfast time led to a greater feeling of fullness. Try pairing a turkey breast with a handful of almonds – a great source of monounsaturated fat that helps to burn belly fat.

      Afternoon

      Lunch

      Lunchtime might be the meal that it’s best to up the portion size, according to a study in the International Journal of Obesity that found those who ate 40% of their daily calories from carbs and protein before 3 pm, dropped an average of 11% – compared with 9% of those who ate their biggest meal at dinner time.

      Lunch might also be the meal that it’s best to take your probiotic with. A study in the European Journal Of Clinical Nutrition found that taking the probiotic lactobacillus gasseri for 12 weeks reduced belly fat by a total of 4.6 per cent. Taking your probiotic mid-meal will also ‘boost satiety and the feeling of fullness,’ says nutritionist Carrie Ruxton.

      Mid-afternoon

      Rich in plant compound ECGC, green tea can promote the burning of fat. In fact, three cups a day could cut your weight by nearly five per cent, says a French study. Plump for matcha green tea powder – it can increase the body’s rate of calorie burn by up to 40 per cent.

      Evening

      Dinner

      Best to dish up early, if you’re trying to lose fat, as the extra hours before bed not eating will help your body digest and get into a rest state before sleeping. To maximise fat loss, eat dinner early, then fast for around 14 hours until breakfast the next day.

      After dinner

      After you’ve had dinner, it could be beneficial to go for a 10-minute walk as light post-meal exercise can lower blood sugar and stop you from storing fat. If you don’t live somewhere where you can venture out safely and at a social distance of two metres to others then this yoga pose is also known to relieve indigestion: lie on your back with your hands on your knees, exhale and hug your knees to your chest; gently rock from side to side for 5-10 breaths.

      Bedtime

      Those who consistently get poor quality of sleep are more likely to suffer major weight gain – so try to aim for at least seven hours each night to keep cortisol levels in check. ‘This [cortisol] hormone regulates appetite says trainer Christianne Wolff. ‘If it’s out of sync, you’ll never feel full,’ she explains. Please

      The takeaway?

      Before embarking on any “weight loss” plan get clear on why “weight” dominates your goal and don’t forget: weight is not a synonym for health.

      This article was originally published by Morgan Fargo & Birdie Wilkins on womenshealthmag.com.uk More

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      Boxing Training With Connie Ferguson

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      Two-time South African and international boxing champion Xolisani ‘Nomeva’ Ndongeni, also Connie Ferguson’s boxing trainer of five years, meets our cover star twice or thrice a week for some scintillating boxing action at his gym, north of Johannesburg. “She already had a lot of interest in boxing when I met her. Her father was a kickboxer so boxing was easy for her to get into,” he says. He adds: “Connie’s always interested in perfecting her moves and getting her form right.” In short, Connie’s persistence (and commitment) is any trainer’s dream! 

      READ MORE: Connie Ferguson’s Favourite Strength Training Workouts

      A boxing rookie? Nomeva is quick to point out that unlike in conventional exercising, boxing doesn’t have one set move with a name. “In boxing training, we have combos where you have to listen closely to the trainer’s instructions in order to execute and have a basic understanding of the moves and posture required.”  So just how easy or difficult is it to master this sport? On the outside, boxing seems difficult but once you start practising it, it’s quite easy. “All you need is one or two sessions of learning the basics and you’re set,” promises Nomeva. 

      Describing the 53-year-old legendary actress as passionate and consistent, Nomeva says boxing training aligns with Connie’s goal — which is to tone her upper body. Below are a few general tips on boxing and some of the moves that keep Connie’s bod in tip-top condition. 

      Boxing Bennies

      Some people box to release stress or calm down from a hectic day (yes to therapy and fitness in one!), while some take up boxing for self-defence purposes. Whatever your reason, the benefits are immense. “Because you’re using your body,  legs, hands, legs, eyes and also engaging your core, boxing offers a full body workout with great cardio benefits,” shares Nomeva, who adds that it may seem like a waste of time or a game but it’s a fun way of training once you get the combos right.

      READ MORE: What is Pilates?: A Complete Guide for Beginners, Inc. 34 Exercises + 15 Best Online Classes

      Whether punching a bag, running circuits, sparring or practising your footwork, your body requires strength to execute each move. “Boxing also teaches discipline, independence and being able to adjust to so many situations,” adds Nomeva. When preparing for a fight as a professional boxer, you need to understand various situations and challenges and adjust accordingly. 

      Some Connie Flow Drill Combos To Try Below

      Known as a flow drill (see examples below) — or the combo that keeps our cover star in top shape as we’d like to think of it — it helps improve hand-eye coordination as well as reflexes. Flow drills tend to be lengthy, meaning they can also improve overall fitness levels. “Boxing drills allow you to learn a boxing skill or group of skills by repeating that skill or group of skills with a critical eye.  Boxing drills are about precision of execution, with speed of execution secondary to precision and technical accuracy. Lastly, the aim is to train the body and mind to work in a particular way under fight conditions,” according to myboxingcoach.com.

      A flow drill usually starts off with a basic combination, then builds up from there. For example, a 232 (cross/left hook/cross) would be the starting point, then more punches that expand the combination will follow.

      Our July/Aug 2023 cover star Connie Ferguson swears by the flow drill, with varying combos added to constantly keep her on her toes.

      READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core

      Nomeva has been a professional boxer for 13 years. He is a two-time South African, world and international champion, as well as a three-time African champion. More

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      Walking For Weight Loss: Does It Work? Plus, 9 Tips To Get You There

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      Sure, cardio, HIIT classes and extra-sweaty cycling sessions are pretty much known for helping you scorch calories and drop kilos…but honestly, can a girl ever just slow TF down? Does walking for weight loss actually work?

      We know that walking can drastically slash your stress levels, says Hannah Davis, personal trainer — and having less stress in your life absolutely makes it easier for you to successfully drop kilos. But what about walking for weight loss?

      Is walking good for weight loss?

      Yup—turns out, walking can definitely help you with your weight-loss goals. “It is important to have a mix of high-intensity and low-intensity workouts—like walking—for optimal and sustainable weight loss,” says Lindsey Corak, personal trainer. Plus, per one study, women who walked lost about 10% of their body fat after six months of consistent effort. According to another study, those who walked more appear to be thinner than those who do not. The study also concluded that more walking means more weight loss over a period of time.

      What are the benefits of walking?

      Since walking is a physical activity, any amount of it helps to bring down the burden of chronic disease, per one study. Plus, studies show that the more you walk, the lower the incidence of disease.

      Walking means you’re more likely to try some other physical activity, according to the same study.

      If you pick a scenic area, consider your mental health improved, according to one review.

      Since obesity can be genetic, Harvard scientists found that walking significantly reduces the impact of those weight-related genes.

      Walking protects your joints and can ease joint pain. It can even prevent joint pain from arising in the first place, if you walk around 8 to 11km a week. Easy.

      That said, there are some guidelines that will make walking for weight loss a hell of a lot more effective:

      1. Aim for at least 15,000 steps a day

      No matter your current step count, increasing it is totally possible. Davis recommends racking up 15,000 steps per day, seven days a week, to lose weight.

      “Don’t worry about slowly increasing your step count. Just go for it,” she says. While you shouldn’t kick up your intense workouts overnight, you can double up your step count quickly and it won’t stress your body and make you more prone to injury, she says.

      Another thing to keep in mind: consistency is key. You’re not going to get much benefit out of upping your step count one day and then letting it fall the next—instead, make it a constant routine (it’ll only get easier the more you do it, too).

      2. Track those steps with an app

      FYI: Your phone has a built-in step counter (just remember to keep it with you). But if you do want an app to help you track, try Under Armour’s Map My Walk (free; available on iTunes and Google Play). This walking app provides feedback and stats (like average pace) for every kilometre you log. Even better? Get a smartwatch for in-depth analysis of your walks, like heart rate values and oxygen uptake. These are both good indicators of how you’re faring in your weight loss journey.

      3. Try to go on three 20-minute walks each day

      How much do you have to walk a day to lose weight? Well, at least three 20-minute-long walks should help you reach your step goal so you can start shedding kilos, says Davis. In fact, research from George Washington University found that people who walked for 15 minutes after each meal had better blood-sugar control (which can crush cravings for more food after you just ate) than those who walked for 45 minutes at any point in the day. That means a lunchtime walk can prevent your normal 3 p.m. slump and the sugar cravings that go with it, she says.

      4. Opt for a 45-minute faster stroll three times a week

      Walking at an easy pace doesn’t necessarily get your heart rate up—which is essential for fat burning, says Corak. Prime fat-burning takes place when your heart rate is at 60 to 70 percent of your max heart rate. (Nail down your max heart rate by subtracting your age from 220—so a 30-year-old woman would have a max heart rate of 190 beats per minute.)

      If you don’t have a heart-rate monitor, think of your effort level on a scale of one to 10, with 10 being all-out like a sprint. You should aim for that six or seven and spend about 45 minutes at this intensity to burn fat, Corak says.

      5. Walk uphill a few times a week

      Upping the incline on the treadmill, walking uphill, or climbing a staircase will help you build more muscle, which increases your metabolic rate, says Davis. That will help you burn more calories even when you’re in your desk chair. Davis suggests adding incline intervals to your walks three days per week and steadily increase from there.

      Klein agrees that hills are the perfect way to turn up the intensity on your walk. “As the terrain goes up and down, you naturally adjust the intensity, and the body naturally emphasizes different muscle groups,” she says. It’s also an easy way to keep your body guessing, so you’ll step right over a weight-loss plateau.

      6. Add power-walking intervals to your routine

      To start increasing your calorie burn, add in some intervals, Klein says—and start short at first. After a 10-minute warmup, push your body to walk at an uncomfortable (but still sustainable) pace for 15 to 20 seconds at the start of every minute. Do that for 10 minutes, and then finish off with a 10-minute cooldown.

      Once you’re comfortable with those short intervals, pick up the pace for one-minute intervals to get your heart rate up and burn more calories, says Davis. After you start incorporating one-minute intervals into your regular walking routine, you can increase the pace and duration from there.

      Another tip: While walking faster, focus on swinging your arms, says Davis. The extra arm movement will help you burn more calories and build strength in your shoulders and core.

      7. Add in bodyweight exercises when you can

      Walking to lose weight shouldn’t be all about walking, says Davis. “Stop every block and do 15 to 20 squats, perform incline pushups or triceps dips on a park bench, and do walking lunges down the sidewalk.” All of these exercises increase your heart rate, help you build muscle, and keep your walking workouts from going stale, she says.

      You can also start or end your workout with strength exercises, especially bodyweight moves. Klein recommends moves like planks, wall sits, or calf raises in addition to squats and pushups.

      8. Keep an eye on your calorie count

      While your exact nutritional needs depend on a lot of factors outside of your steps per day, most women who are walking to lose weight follow a 1,200- to 1,600-calorie diet that’s rich in protein, says Davis.

      “If the main focus of your workout routine is low-intensity walking, your nutrition will have to be on-point for you to lose weight,” she says. “Even though you’re increasing your activity levels, you’ll have to decrease your calorie intake,” she says—that’s because you’re probably still not burning enough calories to add tons more to your diet.

      If you’ve been walking consistently and still aren’t seeing the scale budge (or are seeing it go up), take the time to write down what you eat for a week to see if there are any ways to cut back.

      9. Always take the longer route

      Yep, you’ve heard this one before. But all structured walking workouts aside, integrating more steps into your daily tasks (like parking farther from the door, taking the stairs, etc.) can help you hit your daily step goals and lose more weight, she says. “Over time, the little bursts of movement here and there really do make a difference,” says Davis.

      This article was originally published on www.womenshealthmag.com More

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      The Boiled Egg Diet: What The Weight Loss Plan Involves (Besides Eggs)

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      Search “boiled egg diet” and you might be shocked to learn that, yes, there is a weight-loss trend that circles around eating hard-boiled eggs. Naturally, you probably have *a lot* of questions, so we’ll clear it up for ya.

      To start, the boiled egg diet, which is based on a 2018 book by Arielle Chandler, doesn’t involve eating only eggs (whew!). In the book, the author claims eating at least two or three hard-boiled eggs per day can help you lose up to 11kg in two weeks, says Allie Echeverria, a registered dietitian and founder of Eaton Broshar Nutrition.

      But are boiled eggs really the food to unlock weight-loss success? Spoiler: Probably not. There’s a lot to unpack here, so we chatted with registered dietitians about the boiled egg diet, the potential risks and if it actually helps you lose weight.

      What is the boiled egg diet?

      Yes, there are boiled eggs involved. “Although there are some varieties of this plan, it typically involves eating two eggs with fruit at breakfast and eggs or another lean protein at lunch and dinner, along with only non-starchy vegetables,” explains New York City-based dietitian Erin Palinski-Wade.

      Meet The Experts:

      Allie Echeverria is a registered dietitian and founder of Eaton Broshar Nutrition.

      Erin Palinski-Wade is a registered dietitian nutritionist.

      Keri Gans is a registered dietitian nutritionist.

      Though it may sound relatively healthy, the boiled egg diet is a fad diet. “This is a version of a low-calorie, low-carb diet that will promote weight loss but will not be sustainable long-term and does not provide your body with balanced nutrition,” she says. You may lose weight temporarily, but the results won’t necessarily last.

      How do you follow the boiled egg diet plan?

      “There are different versions of the diet, but the most common consists of three meals per day and no snacks or desserts,” says Keri Gans, a registered dietitian nutritionist.

      Throughout the day you need to make sure you’re eating three eggs, or two eggs at the very minimum. You’re also free to consume lean proteins, non-starchy veggies, specific fruits and a little bit of fat, Gans notes. Some samples of “allowed” foods, according to Gans, are the following:

      Lean Proteins

      Skinless chicken

      Skinless turkey

      Skinless duck

      Fish

      Pork tenderloin

      Pork sirloin

      Non-Starchy Vegetables

      Kale

      Zucchini

      Spinach

      Bell peppers

      Asparagus

      Celery

      Carrots

      Broccoli

      Onions

      Limited Fruits

      Watermelon

      Berries

      Grapefruit

      Lemons

      Limes

      Small Amounts Of Fat

      Coconut oil

      Butter

      Mayonnaise

      What foods must you avoid on the boiled egg diet?

      There’s also a list of foods that you are not supposed to eat while following this plan. The following foods are considered off-limits, according to Palinski-Wade and Gans:

      Grains such as bread, pasta, quinoa, couscous and barley

      Dairy products such as milk, cheese, yoghurt and cream

      Processed foods such as chips, pretzels, cookies and bacon

      Potatoes

      Corn

      Peas

      Legumes such as lentils, chickpeas, soybeans and beans

      Bananas

      Pineapple

      Mango

      Dried fruit

      Sweetened beverages such as soda, juice, sweet tea and sports drinks

      So, if you’re aiming for a balanced diet that includes grains, dairy, various fruits and fats (which is totally understandable), it’s important for you to note these limitations before diving into a hard-boiled egg-focused plan.

      Is the boiled egg diet healthy?

      Not quite. “The recommended foods on the diet do have health benefits, but because there are also so many other foods to avoid, the diet is considered highly restrictive,” Gans explains.

      You should also know there are long-term concerns. “This is a restrictive, unbalanced way to eat that could result in nutritional deficiencies long-term and is not sustainable,” Palinski-Wade reiterates.

      Instead, Echeverria recommends opting for a balanced diet and eating protein, fibre and fat at every meal to keep you full and satisfied. From there, you can work with a physician or registered dietitian to tailor your unique eating plan based on your specific needs, she explains.

      If weight loss is your goal, it’s always best to chat with a healthcare provider before trying any type of restrictive meal plan, including the boiled egg diet.

      Will the hard-boiled egg diet help you lose weight?

      Yes, you’ll probably lose weight on this diet, Palinski-Wade explains, since it’s low in calories and carbs. “The initial weight loss will include water losses, resulting in ‘exciting’ results, but not much actual loss of body fat.”

      To break this down further, each gram of carbohydrate stored in the body as glycogen stores two to three grams of water, says Echeverria. “When we reduce the amount of carbohydrates we are eating, we release water as urine and this results in losing water weight, but not losing body fat,” she says. In other words, even if you *could* lose 11kg in a short time frame, a lot of that weight loss could probably be attributed to losing water weight and you will most likely gain that back as soon as you reintroduce carbohydrates to your diet, Echeverria explains.

      Over time, the calorie deficit may lead to losses in body fat, but the chances of maintaining these results are low based on how restrictive it is, adds Palinski-Wade.

      What are the potential dangers of this diet?

      It’s true that eggs are a versatile, nutrient-rich food, packed with vitamins and minerals and “are a great addition to any eating plan,” Gans says. “But one should never simply focus on one food or nutrient in order to lose weight.” So if you’re going to try out the boiled egg diet, be sure to diversify your protein sources and eat a variety of foods so that you’re not getting all your nutrients from the same meals each day.

      Plus, because this diet is extremely low in calories, consistently under-eating can slow down your metabolism, says Echeverria. A calorie deficit may be beneficial for weight loss, but when you drastically lower your calorie intake, your body essentially senses that food is scarce and lowers the rate it burns calories, according to Rush University Medical Center.

      Another reason why results are hard to maintain? “Because the diet is highly restrictive, you’re not actually learning anything about how to eat a healthy, well-balanced diet for long-term success, but rather how to deprive yourself of eating foods you may enjoy,” Gans says. If you have a history of disordered eating or feel that you might be susceptible to an eating disorder, reconsider the boiled egg diet, Palinski-Wade says.

      Most likely, you’ll end up regaining weight you lose and possibly more, since you may wind up overeating following such a restrictive plan, Palinski-Wade says. Proceed with caution and always talk to a doctor or registered dietitian to discuss the best plan for you.

      This article first appeared on womenshealthmag.com. More

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      Can You Gain Weight In One Day? 11 Reasons Why The Scale Says You Gained Weight Overnight

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      One day, you’re totally on track and making progress toward your weight-loss goal. The next, you step on the scale and you’re up two kilos. Naturally, you wonder: Can you gain weight in one day?

      No judgment—this is a confusing experience that happens to many people when they’re trying to lose weight. Below, the answers to all your questions about overnight weight gain. And rest assured, “your weight will fluctuate on a daily basis, but it doesn’t mean that your weight-loss strategy is failing,” says dietician Georgie Fear, author of Lean Habits for Lifelong Weight Loss.

      Can you gain weight in one day?

      To answer, let’s do some math: Gaining a single half-kilogram of fat requires consuming about 3,500 calories more than you burn off. So to gain, say, two kilos in a day, you’d have to eat nearly 18,000 calories more than you burned in just 24 hours. (Yeah, not happening.)

      On the other hand, gaining two kilos of water weight in a day is easy, Fear says. If you did one of a number of different things (see the list below!) the day or night before, “it’s not unusual to notice an increase in your weight of a few grams or kilos,” says registered dietitian Jessica Cording, author of The Little Book of Game-Changers. Again, Cording chalks most of this up to water weight. But, she says, “if you notice your weight continuing to trend upwards over time, this could indicate actual weight gain.”

      Meet the experts: Registered dietician Georgie Fear is the author of Lean Habits for Lifelong Weight Loss.

      Jessica Cording registered dietitian and the author of The Little Book of Game-Changers.

      Dr Julie Ellner is a weight-loss specialist.

      Dr Melody Covington is a weight-loss doctor

      Registered dietician Sonya Angelone is a spokeswoman for the Academy of Nutrition and Dietetics.

      How much can your weight fluctuate in one night?

      FWIW: There’s nothing that happens in your body overnight that magically makes you gain weight, says Sonya Angelone, spokeswoman for the Academy of Nutrition and Dietetics. “Your metabolism doesn’t stop, so you gain or lose ‘weight’ any time,” she says. And if you happen to eat more than usual on any given day, your body won’t suddenly make you gain weight overnight. “With a higher calorie day or two, metabolism increases to compensate, so fat won’t be immediately made and stored,” Angelone explains. “The opposite is true as well. If you under eat for a couple days, your metabolism will slow to compensate before losing weight.”So there’s really no hard-and-fast number, Angelone says. (Sorry!). The key thing is if your weight goes up seemingly overnight and sticks around for days, check your scale or call your doctor. But experts assure that a lot of overnight weight gain can be explained pretty easily.

      11 Reasons It Seems Like You Gained Weight In One Day

      You Hit The Gym Hard

      “After a heavy workout, especially if you perform big, compound movements that recruit a lot of large muscles, you can easily weigh a few extra kilos for several days,” Fear says.

      Those microscopic tears that occur in your muscle cells after every workout heal through a process of natural inflammation. That involves some pooling of fluids around the muscle cells, which can make you puff up, she says. This does not mean you should skip those calorie-torching strength moves. Just let your muscles recover and forget about the scale.

      You Tend To Drink A Lot of Alcohol In The Evening

      “Alcohol is dehydrating, which can lead to water retention that looks like weight gain on the scale,” Cording says. Try curbing your drinking for a few weeks and see how it impacts your weight loss and morning weight.

      You Consumed A Lot Of Salt

      “Excess sodium intake leads to immediate water weight gain,” says Dr Julie Ellner, weight-loss specialist. She says that can lead to swollen ankles and a belly bulge from swelling in your intestines. Apart from the water retention, munching on salty snacks can cause constipation, too.

      You’ve Started A High-Protein, Low-Carb Diet

      Fibre is critical to keeping your digestive system working its best. So when you miss out on fibre from whole grains, fruit and starchy vegetables, you’re bound to get backed up, says Dr. Ellner.

      “If you don’t go for several days, that internal traffic jam can translate to a couple pounds of retained matter,” adds Fear.

      While Dr Ellner recommends that anyone on a high-protein, low-carb diet take a fibre supplement to keep things moving, an even better option is to only reduce refined carbohydrates, like pasta and keep whole grains, veggies and fruit as part of your diet.

      You’re Dehydrated

      A lack of H2O throws your kidneys into “let’s conserve fluids” mode, says Fear. That leads to an increase in water weight once you start sipping, she adds. But don’t worry, after a few days of hydrating properly your kidneys will get back to normal, along with your weight.

      You Have A Food Intolerance

      An intolerance to foods like dairy, fructose, eggs, shellfish, gluten, artificial sweeteners, soy and many others can cause bloating and water retention, especially in your gut, says Dr Ellner. If you notice that you feel heavier or actually weigh more after eating certain foods, talk to your doctor or a registered dietitian before eliminating them.

      You’re About To Get Your Period

      You can thank your hormones for pre-period pounds, says Dr Ellner. (Though there are other reasons for period weight gain, too.) Everyone is different, but: “Some of my clients tell me they’re the heaviest on the first day of their period,” Dr Ellner says. The good news is that period-related water retention is short-lived, according to Fear.

      You Upped Your Carb Intake

      When you cut back on your carb intake, your body’s glycogen stores—its prime energy source for high-intensity exercise— become depleted. But as soon as you dive into some spaghetti, your body starts storing glycogen in your muscles and liver, along with H2O. The sudden influx of those two nutrients after a long stretch of being carb-free could leave you bloated, Fear says. The best solution: Include a moderate amount of whole-grain carbs in your diet daily to prevent the cycle of weight coming on and off.

      You Started New Medication

      Some medications can cause your body to retain water, according to Dr Melody Covington, a weight-loss doctor at Abundant Health and Vitality. Dr. Covington also says that certain medications can increase your appetite or reduce your metabolism and increase fat storage and she notes that weight gain is even more likely on medication that limits your ability to exercise or stay active.

      If a medication seems to be causing weight gain, Dr Covington recommends talking to your doctor and asking about alternatives or the possibility of reducing your dose. You can also work on making lifestyle changes that will promote weight loss, a healthy diet, or time for exercise.

      If your doctor thinks it’s appropriate, in some cases they may refer you to a bariatrician who specializes in the treatment and prevention of obesity-related diseases.

      You’re On A Diet That’s Too Restrictive

      If you drop too much weight or fat too fast or in a way that your body registers that something is wrong, it will try to store the fat that’s available more aggressively.

      “This is a survival response ingrained in our physiology. The brain does not understand ‘dieting’ but it understands fat loss very well and often if we diet incorrectly the brain interprets this as something unhealthy happening,” says Dr Covington. Storing fat is the body’s attempt to keep us safe, she adds.

      To avoid this, she recommends enlisting an expert that will help you create a healthy diet or assist you with your weight-loss goals, whether it’s a fitness trainer, dietitian, weight-loss doctor, or accountability partner. One easy place to start in terms of accountability is using a food-tracking app, adds Dr Covington.

      You’re Pregnant

      If you’re experiencing rapid weight gain especially while on a diet, you could be expecting, says Dr. Covington. “When I see rapid gain in someone with a solid weight management plan, we need to do a pregnancy test. There have been many surprises.” Take a pregnancy test just to be sure!

      This article was originally published on www.womenshealthmag.com More

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      Coffee And Lemon For Weight Loss? What To Know About The #LemonCoffee TikTok Trend

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      When you hear about a weight loss trick that promises to help you shed kilos with little effort on your end, it’s understandable to have a healthy dose of scepticism. Case in point: the whole coffee and lemon weight loss hack.

      TikTok is blowing up with #LemonCoffee posts that feature people swearing that having lemon juice in black coffee can help you lose weight. (What they don’t claim is that it tastes good!)

      The process of making this is simple: You just squeeze lemon juice into a cup of black coffee daily and drink it to (allegedly) help you lose weight.

      Lemon coffee devotees don’t just claim the drink is a weight-loss aid, though—some also swear it will help with mood regulation and headaches, among other things. Still, weight loss is the focus angle here.

      Meet The Experts:

       Sonya Angelone, registered dietician, is a former spokeswoman for the Academy of Nutrition and Dietetics.

      Dr Mir Ali is a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.

      It’s important to note that weight is a personal thing and no one should make you feel like you need to lose some, whether it’s by drinking lemon coffee or some other method. But if the #LemonCoffee trick piqued your interest, we’re here to help.

      Does coffee alone help with weight loss?

      There is some data that suggests coffee may help with weight loss, but there are a ton of caveats. “It depends on the type of coffee you drink,” says registered dietician Sonya Angelone, a former spokeswoman for the Academy of Nutrition and Dietetics. While regular brewed coffee has about five calories a cup, extras like half and half, sugar and flavourings can jack up that calorie count quickly, she points out.

      “Some research has suggested that caffeinated coffee can slightly increase metabolic rate and help with weight loss,” Angelone says. “Other studies have shown that coffee—regular and decaf—can suppress hunger by increasing the feeling of fullness and leading to eating fewer calories at a meal.”

      But some of those perks require you drinking a lot of coffee—and that’s not necessarily a great idea (think: jitters). The FDA recommends having no more than 400 milligrams of caffeine a day, which is equivalent to four to five cups of coffee.

      On a more indirect level, though, the caffeine in coffee can also help you feel less tired, increasing the odds you’ll be more active and burn more calories, Angelone notes. There’s also this to consider: “Coffee has been shown to slightly increase fat burning during exercise when coffee is part of a pre-exercise routine,” says Angelone. That particular study was only on 15 men, however.

      All in all, coffee in and of itself is not a magic weight loss tool—it just may help give you a teensy boost when paired with other key weight loss efforts, such as making changes to your nutrition and strength training.

      Does lemon alone help with weight loss?

      Lemon water has become a buzzy drink in its own right, but there’s nothing about lemon itself that will help you to lose weight, Angelone says.

      “The best part of adding lemon to water is that it encourages drinking more fluids, which can help you feel fuller and eat less,” she says. And research has linked staying hydrated with weight loss. Worth noting: The same benefits aren’t true for lemonade, which has sugar and added calories, per Angelone.

      Benefits Of Lemon And Coffee For Weight Loss

      The experts we consulted don’t endorse this hack or even really think it works. “There is no scientific data to support this for weight loss,” says Dr Mir Ali, a bariatric surgeon. Angelone also says this really isn’t a thing. “There isn’t anything particularly magical about adding lemon juice to coffee that makes it a weight loss aid,” she says. “It doesn’t raise your metabolic rate to help burn calories faster.”

      Ali does note, though, that if you drink lemon coffee (which has very few calories) in place of a sugary or calorie-rich drink, it could potentially help simply because you’re ditching some extra calories. But having black coffee would achieve the same.

      Angelone agrees. “Most people drink sugar-ladened coffee drinks because they like the flavour in addition to needing a coffee or caffeine fix,” she says. “However, if adding lemon satisfies a need for flavoured coffee then it may help with weight loss because this beverage contains fewer calories.”

      As for those headache-curing claims made by lemon coffee TikTok devotees, there is some data to suggest that a certain level of caffeine could help with migraine headaches, but there’s nothing in there about lemon juice. It’s possible that there’s a link between coffee consumption and reduced depression, which some TikTokers also claim is a benefit of lemon coffee. But lemon juice isn’t included in that and the limited studies available are inconclusive for coffee alone too.

      Risks Of Drinking Lemon And Coffee For Weight Loss

      There are a few potential downsides to consider before you start squeezing lemon into your coffee. One is that it can be rough on your stomach.

      “People who are sensitive to acid might find that adding lemon to coffee increases reflux,” Angelone says. “But these people may also find just plain coffee too acidic.”

      All that lemon juice can also erode the enamel on your teeth if you have it consistently over time, Angelone says, leaving you with sensitivity and an increased risk of other dental issues.

      Finally, adding lemon to your coffee is a sure-fire way to mess with an otherwise enjoyable cup of coffee. If you actually like the taste of lemon in your coffee, more power to you. But just know that it’s unlikely to help you achieve the weight loss results you may be after.

      This article was first published in WomensHealthmag.com More

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      What Exactly Can You Drink While Intermittent Fasting Without Breaking Your Fast?

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      Intermittent fasting (IF), an eating style that’s typically paired with high-protein or keto diets, begs a lot of questions, especially if you’re new to it. You might be curious about what type of fasting schedule you should try, what the legit health benefits are, whether you’ll experience any side effects and what kind of weight-loss results you can expect. Another common question is whether you can have beverages, like coffee and water, during your fasting periods.

      What is intermittent fasting?

      Intermittent fasting works by allowing you to eat only in specific windows of time. It’s thought that by taking on this method, there are health perks. It might be anti-ageing and elevate energy levels. Added to that, there are thought to be weight loss gains to me made.

      There are various intermittent fasting schedules, each tailored to different body types and needs.

      Can you drink while intermittent fasting?

      The short answer is: It depends on the beverage and the type of IF diet you’re following. Different types of intermittent fasting, from dry fasting to the Warrior Diet, have different guidelines. But a good rule of thumb is to avoid any drinks that have any calories while you’re fasting, says dietitian Erin Palinski-Wade, author of 2 Day Diabetes Diet.

      Consuming any carbs, proteins, or fats when you’re trying to maintain a fasted state can negate the weight-loss benefits of intermittent fasting, she says. IF diets are also thought to lead to a reduction in insulin resistance and help control blood sugar, both of which can reduce your chances of becoming diabetic. These benefits can be quickly cancelled out if you consume too many liquid calories during a period of what should be a fasted state.

      Here’s what you should know about some of the most popular drinks you might *want* to consume while doing intermittent fasting and whether or not they’ll take you out of a fasted state.

      Coffee

      You can drink it black. Black coffee is calorie-free, so it’s fine to enjoy during the fasting phase. But adding in sugar, cream, or milk is best avoided. It can add calories to the drink that can take you out of a fasted state.

      “If you do want to flavour your coffee during a fast, experiment with calorie-free flavouring from a spice like cinnamon,” says Palinski-Wade. “Save the coffee add-ons for your non-fast windows of time.”

      Additionally, avoid having more than one cup, or switch to decaf, when you’re fasting. Excessive caffeine, especially on an empty stomach, may increase those jittery feelings which can often increase appetite and the desire to snack, she says.

      Tea

      Go for it. Just like coffee, tea is naturally calorie-free and fine to have during a fast, so long as it’s simply brewed tea that comes from tea bags, leaves, or flakes. Bottled ice tea is often heavily sweetened. So if you go that route, make sure you’re opting for one that is unsweetened and not loaded with added sugar and calories, says Palinski-Wade. Caloric add-ons such as honey, milk or cream should be reserved for non-fasting times, just like with coffee.

      “Since tea is naturally lower in caffeine than coffee, you can have a bit more during fasts, however, I would still recommend opting for decaf when possible,” she says.

      Water and soda water

      Drink up. Water is naturally calorie-free so there’s no need to restrict it, says Palinski-Wade. Water in general is a good idea to sip on during fasting times. It ensures hydration but also is a way to fill your stomach and prevent hunger.

      If you enjoy flavoured water, you can add in fruit wedges or a splash of lemon or lime juice (or a splash of another juice) as long as it is a true “splash” and doesn’t add more than a trivial amount of calories, says Palinski-Wade. Carbonated water can be treated in the same way as water, as long as it is naturally flavoured and calorie-free.

      Soft drinks

      Skip it. Palinski-Wade recommends staying away from soft drinks in general. That’s even if you’re not following a diet like intermittent fasting.

      Regular soft drinks are usually loaded with sugar and calories and offer no nutritional value, she says. There also isn’t enough data and research to say whether diet soft drinks are okay to drink during IF, but research suggests that consuming too many artificial sweeteners (as diet soft drinks tend to have) can increase cravings and appetite, as well as promote weight gain and the storage of fat.

      “Your best bet is to limit all soft drinks as much as possible and satisfy carbonation cravings with carbonated water,” she says.

      Alcohol

      Pass on it. Alcohol should never be consumed when in a fasting period, as its effects can be intensified when consumed on an empty stomach, says Palinski-Wade. Alcohol is also a source of calories, so drinking it would break your fast. It will also likely stimulate your appetite and lead to increased hunger and cravings.

      What about taking supplements during a fasting period?

      This depends on the fasting schedule you’re following. You should discuss any supplements with your doctor before beginning to take them, says Palinski-Wade. You could take your supplements during the eating hours (unless otherwise instructed by your doctor or dietitian). Most supplements like a multivitamin are better absorbed when taken with food.

      If you intermittently fast that involves fasting on specific days, like the 5:2 diet, you should still take a supplement. You still need to ensure you are meeting your nutrient needs each day. Palinski-Wade recommends taking a high-quality multivitamin daily when following any IF plan.

      “Generally, the small amount of calories found in a chewable/gummy/liquid vitamin would not offset a fast day,” she says. “But do discuss this with your doctor or dietitian first to make sure you can take your supplement on an empty stomach.”

      The bottom line: At the end of the day, you want to consume close to zero calories during fasting periods. By avoiding sweetened drinks and bottled iced tea, as well as caloric add-ons in your hot beverages, you can ensure you follow your IF plan correctly and successfully.

      This article was originally published on www.womenshealthmag.com More

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      I Used AI To Create An Eating Plan For Weight Loss – Here’s What Happened

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      Part of the world? Then AI is in your life, baby! From using it to unlock your phone to navigating with Google Maps, AI has transformed the technological space. And now, it’s coming for our lifestyles, too. With the advent of ChatGPT, an artificial intelligence language model that harnesses information on the internet and condenses it for users, people have been able to come up with myriad uses, from generating workout programmes to helping them with their dissertation (insert dubious emoji!). Now, a slew of AI eating plan programmes have become available, too. These free and paid-for services promise to personalise your input and help you reach your goals.  

      What are AI eating plans?

      An AI-powered meal plan generator works by harnessing the language and methods it’s learned to give you a meal plan that fits into your macro, calorie and other body goals. With just a few prompts and in seconds, models like these can spit out detailed information, including meal plans and eating guidelines. Naturally, I wondered if it would work for weight loss in a real way.

      Why did I opt for an AI eating plan?

      Simply put, I was looking to lose some weight and wanted to see if an AI eating plan would cut costs while still being as effective as an expert-led eating plan. Forgoing a qualified dietician had its own risks, I knew, since eating plans made by experts are tailor-made to your unique circumstances. Still, I was looking for quick guidance and something to anchor my eating habits to, without opting for take-out every other day when things got overwhelming. I turned to Meal Mate, a popular free AI eating plan tool that’s most recommended when searching for this kind of thing.

      The AI meal plan

      First, what you input into the chat box makes all the difference. When I told Meal Mate that I wanted to lose 1kg a week, it spat out a meal plan with snacks included. Without telling them any of that? I ended up having to choose from about three different meal plans from all the prompts. In the end, I opted for the eating plan with the fullest prompt: ‘I want to lose 20 kilos; make me an eating plan for 1200 calories a day.’ Wondering why my calories are so low? Check this article on losing weight when you’re short.

      The meals

      While each day’s meals were different, I still found it difficult to stick to each and every meal, since prep time was competing with my household chores, work and jetting off to my workouts daily. Still, I ate chicken salads, scrambled eggs for breakfast and stuck to most dinner guidelines, which ended up being a variation of protein with vegetables on the side.

      The downside

      Meal Mate’s meal plans didn’t specify portion sizes or any other kind of cooking guidelines. A meal noted “chicken salad” didn’t specify which greens to put into the salad, for example, nor the exact amount of chicken to prepare. Since I was using a calorie counting app to account for my goals, I measured out portions that would fit within my calorie goals for each meal. But had I not known to do this, I could have been left eating far more calories than I should have been eating.

      No feedback

      Unlike with a dietician, who you can refer back to when you’re struggling, AI meal plans are just there to spit out information, but won’t be able to give you feedback on what you’re eating and the challenges you might face. I had very busy days and opted to swap out one salad with a tuna sandwich, which was faster to prep. But I knew I wasn’t hitting micronutrient goals with the meal. To that end, I felt alone in my journey, unable to gain encouragement from a real-life person who could let me know what to do, or that my next meal could go better.

      The results

      Since I had to forgo takeout for a week and eat mostly vegetables and lean protein, I managed to lose about one kilogram on this meal plan! I was surprised: despite loosely sticking to each meal and following the guidelines the AI meal plan provided, I still saw results. More