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Weight loss: Diet and workout plan according to your body type – Times Now

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Weight loss: Diet and workout plan according to your body type&nbsp | &nbspPhoto Credit:&nbspGetty Images

New Delhi: Losing weight is important to look great, feel great, and be healthy. However, what is the first step to lose weight? Diet? Exercise? No junk food? No. The first step to lose weight from your body is to understand your body! Everyone has a different body and different ways in which it functions. Everyone’s tendency to gain or lose weight is subjective and the same thing may not work for all. It is important to know your body type, and what works for it.

It is recognised that the human body can be categorised in either one of the following categories:

  • Ectomorph: The body is lean and long, and the person faces difficulty in building muscle
  • Endomorph: The body is big, has more body fat, is often pear-shaped and has a tendency to store body fat
  • Mesomorph: The third body type is muscular and well-built, has a high metabolism and responsive muscle cells.

Once you have identified which of the three categories does your body fall in, here is how you can exercise, lose weight, and train your body. READ – Sania Mirza weight loss: 22 kgs in 4 months – Secrets behind the tennis queen’s post pregnancy transformation

Ectomorph body type

If you fall into this category of body type, it means that your body is good at processing carbohydrates for energy and fast metabolism helps you to burn fat quickly. However, muscles are where you lack. To build muscles, you must keep your cardio sessions to the minimum and indulge in compound exercises and intense workouts. Strength training like abs exercises, core exercises and similar ones should be your focus.

Endomorph body type

If you are the endomorph body type, your body tends to store energy and fat in the lower part of your body. It is difficult to manage weight and fitness with this body type and the focus of people with such body types should be on stripping off the excess weight. People with this body type should indulge in low-to-medium intensity cardio workout like running, brisk walking, skipping, etc. People with this body type need to be extra careful about what they eat since anything with extra fat and calories gets stored in their body as body fat. A low-carb diet can help with the fat burning process. READ – Nighttime weight loss tips: 5 simple ways to lose weight and burn belly fat while you sleep

Mesomorph body type

People with this body type are often envied by others since they can easily build muscle, do not have a tendency to store fat, and have god-gifted athletic body shapes. However, if they do not stick to workouts and a healthy diet and take their gift for granted, they may gain weight. Mesomorphs should train athletically – do sprints, jumps, etc. this helps to build their metabolism. Mesomorphs should definitely not eat whatever they like thinking it will not affect their weight and should stick to a healthy diet.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Weight Loss Tips

Weight loss: Here are 5 worst weight loss tips for losing weight – unhealthy ways to get a flat belly – Times Now

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Weight loss: Here are 5 worst weight loss tips for losing weight – unhealthy ways to get a flat belly&nbsp | &nbspPhoto Credit:&nbspGetty Images

New Delhi: Weight loss is an important part of being healthy and everyone tries to maintain the perfect weight according to their body and height. Weight loss is also extremely difficult for some people and they have to work harder to achieve their goals than others. Weight loss is also made difficult by the constant suggestions, advice and tips you keep receiving from everyone around you and it gets tricky to choose who to listen to and who not to, what to do and what not, and which tips will actually work for you and which of them will backfire.

If you have hopped on the bandwagon heading towards the ‘perfect’ weight station, it may be extremely important to understand what works for your body type, and which diet and workout are perfect for you. You could do this in various ways, and one of them could be the method of elimination. Start out by picking out the weight loss tips that are absolutely useless and could, in fact, be unhealthy, and get yourself a starter kit ready to lose weight.

Drink the protein shakes!

One very common advice every gym goer listens to very frequently is to drink protein shakes to lose weight and build muscles. However, if you do not pay close attention to the ingredients of the protein shake you buy, you may end up taking in more calories than you otherwise would, and other contents that would make you feel bloated and make your stomach gastric.

One-food diets

Diet trends are a thing, and one such diet trend that made its way to the lives of people trying to lose weight is the one-food diet. The diet, as the name suggests requires you to eat only one food item. And even though you really like the one thing you are eating, this diet could be really unhealthy as it deprives you of nutrition.

Military diet

the military diet restricts your calorie intake to 1000 per day, which is not practically feasible. If you work a full-time job and have a regular body, these calories will not be enough to fuel energy for the whole day. The less calorie intake can slow down your metabolism, and in fact, cause a weight gain in the long run. Immediate effects of little to no energy in the body could be dizziness, fainting and hypoglycemia or low blood pressure.

Ketogenic diet

The ketogenic diet tries to put your body on the process of ketosis, where the body burns fat for energy, instead of carbs. The diet may be effective in helping you lose weight, but the adverse effects it has on your health may not actually be worth it.

Intermittent Fasting

Another diet that people follow religiously to lose weight is intermittent fasting. Some studies say that fasting may be helpful in losing weight, but staying hungry for such long hours can cause bloating, lack of energy, make you cranky, and dehydrated.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Weight Loss Tips

Weight loss: 'Telling someone to improve their diet doesn't work' – Medical News Today

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Doctors often advise people who are overweight to lose weight by improving their dietary habits or becoming more physically active. However, the results of a new study suggest that such generic advice does not empower people to succeed in their weight loss efforts.

Doctors should give patients specific weight loss advice and demonstrate empathy, say researchers.

According to data that the Centers for Disease Control and Prevention (CDC) cite, over 71 percent of adults over the age of 20 years in the United States are overweight or have obesity.

Being overweight can increase a person’s risk of developing metabolic conditions, such as diabetes, and experiencing cardiovascular problems.

For this reason, doctors advise people who are overweight to improve their health outcomes by adopting a more healthful lifestyle.

However, recent research by investigators from Duke University in Durham, NC has found that offering generic advice, such as “follow a better diet” or “exercise more,” does not help people lose weight.

“Just telling somebody to lose weight or improve their diet or physical activity didn’t work,” notes study co-author Prof. Gary Bennett.

“The doctor should instead encourage patient participation in a specific program,” he recommends.

Prof. Bennett and colleagues report their current findings in a study paper that appears in the Journal of General Internal Medicine.

Specificity is important, as is empathy

The researchers recruited 134 participants who were all overweight and had a mean age of 51 years. Of these participants, 70 percent were women, and 55 percent were African-American. Many of them had health problems, including diabetes and hypertension (high blood pressure).

The study lasted for 1 year, during which participants took part in a weight loss program that set behavioral goals according to their individual needs. As part of the program, the participants received educational materials, calls from program coaches, individual progress reports, and text messages containing tips for weight loss.

At the same time, the participants had to check in on a regular basis with doctors and nurses, some of whom only gave them generic advice, while others gave them specific advice and encouragement that reinforced the need for full participation in the weight loss program.

At the 6- and 12-month marks of the intervention, the researchers assessed the participants’ weight. They also asked them what kind of advice their healthcare providers had offered them and how they perceived these specialists’ levels of care and empathy.

The research team found that the participants who received specific tips and information from their healthcare providers lost an average of almost 7 pounds (lbs) more than their peers who only received generic advice from doctors and nurses.

Moreover, the investigators observed that the level of empathy that doctors displayed also made a significant difference. Thus, participants who perceived their doctors as being empathetic also shed approximately 7 lbs more, on average, than those whose healthcare providers showed little empathy.

Following these findings, the study authors recommend that healthcare providers be more aware of the importance of their interaction with patients. However, the researchers also encourage individuals who are seeking medical advice regarding weight loss to ask doctors and nurses for specific guidance.

Patients who enroll in a weight loss program should consider asking their healthcare providers to check in on their progress. This can help keep them accountable.”

Study co-author Megan McVay

“It is also important to have a provider that they feel cares about them and has sympathy toward how hard it is to lose weight,” McVay stresses.

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Weight loss is more successful when doctors offer specific tips – ConsumerAffairs

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For consumers looking to shed a few pounds, there is no shortage of tips and tricks to help the process along. However, for those going to their doctors for some tips, specific advice is the best advice.

Researchers from Duke University recently conducted a study and found that when doctors offer their patients weight loss advice, offering specific bits of wisdom — as opposed to general, generic tips — is more effective in patients’ actual weight loss.

“Just telling somebody to lose weight or improve their diet or physical activity didn’t work,” said researcher Gary Bennett. “The doctor should instead encourage patient participation in a specific program.”

Getting to the heart of it

To see how doctors’ roles affected their patients’ weight loss journeys, the researchers conducted a year-long study with over 130 overweight participants.

For one year, the participants enrolled in a weight-loss program that was suited to their needs. They frequently checked in with weight-loss coaches, received educational materials on how to better their chances for success, received updates on their progress, and set weight loss goals.

The second component of the study involved communicating with doctors. Participants were required to check-in regularly with their physicians, and this is where the researchers spotted the biggest difference.

While some of the doctors offered their patients specific actions they could take to bolster their weight loss, others offered typical diet clichés, like “exercise more” or “lose weight.”

The researchers found that the participants with the more hands-on physicians were losing more weight — nearly seven more pounds on average — than the doctors offering superficial advice.

Moving forward, the researchers hope that consumers can have their doctors be active participants in their weight loss journey, as it might make a difference on the scale.

“Patients who enroll in a weight-loss program should consider asking their healthcare providers to check in on their progress,” said researcher Megan McVay. “This can help keep them accountable. It is also important to have a provider that they feel cares about them and has sympathy towards how hard it is to lose weight.”

Reaching weight loss goals

Losing weight can be a very difficult process for many consumers, and some recent studies have shed light on some things to consider when trying to achieve that goal.

For starters, it’s not all about counting calories. Researchers actually say eating at the right times of the day — and avoiding eating at the wrong times — is important when considering weight loss. Consumers are also more likely to be successful in their weight loss endeavors if they track the food that they eat.

“Free and low-cost weight loss apps have changed the ways that Americans manage their weight,” said researcher Gary Bennett. “However, we knew little about whether these tools worked very well on their own. We’ve shown that commercial smartphone apps can be a helpful way to get started with weight loss.”

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