Category Archives: Lose Weight Fast

My coach personally designed a diet plan for me which not only gives me multiple options to try and eat according to my preference, but my diet plan also keeps changing every 3-4 days. Now, the quantities of the food items I am allowed to eat have been decided according to my own body, taste preferences, lean body mass, and the amount of wear and tear I go through.

My breakfast: I used to have something simple like poha/a bowl of fruits/ sandwich or bread-omelette

My lunch: Subji-chapati/ Daal-rice/ Oatmeal/ Bread-Jam sandwich!

My dinner: Grilled Paneer Wrap/Sandwich/Roasted Chicken

Pre-workout meal: Milk and some nuts (1 HOUR before Workout)

Post-workout meal: 1 Banana and 1 scoop of whey protein.

I indulge in (What you eat on your cheat days): I dont do cheat days, as I am always free to eat whatever I want to ( BIG THANKS TO MY COACH), as whenever I crave for something, I discuss that with my coach, and he adjusts that thing into my plan and lets me know the quantity accordingly.

Even if I eat a bit more than what was prescribed, my coach tells me the amount of extra activity to be done the next day. I seriously, cant thank my coach, enough, for what hes done for me.

Low-calorie recipes I swear by: Protein Ice Cream, Chicken Malai Tikka, Bowl of Peace (Buddha Bowl), Paneer Creamy, without the usage of Cream and the list goes on. (P.S., All of the recipes are available on my Coachs YouTube channel).

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Weight loss story: "I have 5 meals every day and have lost 80 kilos so far with my new lifestyle" | The Times of India - Times of India

If your goal is to lose weight in the shortest time possible, you have come to the right place. In this article, we show you the best tricks to burn fat and lose weight faster, backed by science.

We are accustomed to instant. Patience is a virtue at risk of extinction, and we all want to get the things we want as quickly as possible. Unfortunately, there are many things that cannot be obtained right away. One of these issues is losing weight: You have to be persistent and wait a while for results to arrive.

There are no miracle products that will make you lose weight fast or any diet on which you can lose weight in a few days or a few weeks in a healthy way. So, Evade everything that promises you to achieve your goal so quickly, because it is either a lie or it is endangering your health.

The results of a study revealed that this type of tea helps you lose weight while you sleep, with the advantage that it does not interfere with the quality of your sleep.

However, what you have on your fingertips Some scientifically backed tricks to burn fat and lose weight faster. Take note Advice You can follow to lose weight in a healthy way faster:

Do you want to lose belly fat and lose weight but cant? Watch for easy-to-follow, science-backed stomach-thinning tricks.

Award-winning zombie scholar. Music practitioner. Food expert. Troublemaker.

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The Science-Backed Best Way to Burn Fat & Lose Weight Fast | Life - Sunday Vision

How many times, on average, have you opened your fridge and stared into it on any given day during COVID-19 lockdowns? Three? Five? Fifteen?

One year on, we're still spending most of our time at home, and often inactively, finding ourselves on our couch or bed with snacks in hand due to boredom. As terrible as these habits are, they are hard to break. This "new lifestyle" not only causes your clothes to fit a little snugger, but it could also gradually slow down your metabolism. Although it is wrong to immediately blame weight gain on a slow metabolism, an unhealthy diet and getting insufficient physical activity could contribute to metabolic slowdown.

If you have found yourself gaining weight unhealthily and seem to be having difficulty losing it, it may be time for some lifestyle changes.

So what part does your metabolism play in weight loss?

Metabolism is the process in which your body converts the foods and drinks you consume into energy to use to maintain bodily functions. Like a furnace, your body burns the calories, combined with oxygen, to heat or power up all of its systems.

And the number of calories your body needs to carry out basic functions such as breathing, growing or preparing cells and circulating blood, which continues even at rest, constitutes your basal metabolic rate. This is what most people would call metabolism, and it varies according to the individual. Your age, sex and body size are the main determinants of this number. For example, if you are a larger male, you require more calories to keep everything running, and therefore have a higher basal metabolic rate.

Your body composition can also play a role in this. Nutrition and Dietary Specialist Nur Ecem Bayd Ozman says that the higher the proportion of muscle tissue in your body compared to fat, the higher your metabolic rate will be.

As fat increases in the body, due to, say, inactivity and unhealthy eating habits or with age, the ratio of muscle in your body will decrease accordingly, resulting in your metabolic rate slowing down. "As a result, weight gain or difficulty in losing weight becomes inevitable," she says. Hormones can also dictate your metabolism.

Other than this, there are two other factors that determine how many calories you are able to burn each day. One of them is thermogenesis, or to put simply, the energy your body uses to digest, transport and absorb the foods and nutrients you consume. This equates to about 10% of your food intake. The second, meanwhile, is the calories your body uses during any physical movement or activity (household chores and fidgeting included) as well as exercise.

A person with a slow (or low) metabolism burns fewer calories both at rest and during activity, while a person with a fast (or high) metabolism burns more calories to support these functions. A fast metabolism will need more calories to maintain weight, while a slower metabolism could gain weight quicker if more calories are consumed as it needs less fuel (meaning calories) to run on.

Are there any ways you can get on the right track and perhaps give your metabolism a good headstart? Ozman shared eight tricks to accelerate your metabolism.

Ozman says proteins have what is referred to as "the thermal effect", which means that the energy spent while digesting them is higher than that of other food groups.

When you consume protein, the calories you burn increase as well as your calorie consumption. In addition, since proteins provide satiety for a long time, they should be included in your diet regularly." Ozman recommends including protein-rich foods such as eggs, yogurt, meat products and legumes during breakfast and either lunch or dinner.

"However, as protein-containing foods are generally very high in saturated fat, their excessive consumption can lead to cardiovascular diseases. So be careful not to exceed the ideal consumption amount," she warns.

Do not starve yourself for the sake of losing weight, say doctors, as you can do more harm than good. Long periods of hunger can slow your metabolism down because your body thinks it may be starving and it will try to ration its energy sources and start storing fat.

Here, we come across the importance of eating less and more often. If you get your daily calories at 4-6 more meals instead of 2 meals, your metabolic rate will increase," Ozman says.

When you follow extremely calorie-restricting diets, your body is deprived of the nutrients it needs to function properly, resulting in muscle loss. Muscle loss also results in a slowdown in metabolic rate. This can even backfire eventually, making it harder for you to maintain your weight or cause you to gain more.

The calories you need per day will be based on your age, sex, height, weight and activity status, says Ozman. "You need not to drop below 1,200 calories per day and make sure that the calories you consume are coming from the right food groups, rather than just counting calories."

Calorie-counting can also quickly turn into an obsession and lead to eating disorders. When in doubt, always enlist the help of a nutritionist or trained dietician to help you in your weight loss journey.

Drinking just 500 ml of water can increase the metabolic rate up by 30%. By consuming the recommended amount of water which is about 2-2.5 liters of water a day you can both increase your metabolic rate and reduce the risk of causing new problems to your parched body and cells.

Though physical activity cannot change the speed of your basal metabolism, it can help you burn more calories throughout the day, and the more you move, the more your burn. Don't forget that weight loss only happens when you burn more calories than you eat you need a calorific deficit. Although aerobic exercise such as walking, cycling or swimming is the most efficient way to burn calories, weight training is also important to build muscle.

Ozman says you should strive for 150-300 minutes of moderate-intensity exercise every week, which equates to at least 30 minutes of activity five days a week.

Iodine is an essential nutrient used in the synthesis of thyroid hormones and through this mechanism, it can indirectly impact the metabolism in the long term. Low iodine levels can slow your metabolism and lead to weight gain by encouraging food to be stored as fat.

In Turkey, due to insufficient iodine in water, soil and hence food, hypothyroid disease is prevalent. When your thyroid gland can't produce enough of the thyroid hormone, which is responsible for running your metabolism, it can lead to hypothyroidism. Ozman says adding more iodine to your diet could help reverse these effects, and help your body make more thyroid hormones.

Make sure that the salts you buy are fortified with iodine. Store the salt in dark-colored containers and away from light to preserve the iodine," she adds.

Caffeine, which is found in foods and beverages such as tea, coffee and chocolate, has been found to cause a measurable increase in basal metabolic rate, though studies have found that this effect wanes over time and is more apparent in younger populations. In obese people, it was found to have no considerable effect.

A healthy adult can consume up to 400 mg of caffeine daily. About a glass of Turkish black tea contains 50 mg of caffeine and a cup of coffee has 100 mg. However, over-consuming caffeine can also have negative effects such as diarrhea, heart palpitations and insomnia.

There are studies showing that green tea can help you burn more fat and lose weight. Though Ozman says, it can burn only about an additional 75100 calories per day, which shouldn't be labeled as miraculous.

Green tea can create a meaningful effect when combined with other positive factors such as physical activity, adequate protein and energy intake. About one cup of green tea also contains 30-50 mg of caffeine," she said.

There are studies showing that the substance called capsaicin in red peppers can slightly speed up metabolism through diet-induced thermogenesis. The way it does this is that during consumption, it raises the heat inside of the body, causing you to burn a few more calories.

But Ozman warns against reading too much into it. Consuming yogurt with chili flakes or adding spices to meals won't significantly accelerate your metabolic rate, she warns, adding: "Consuming too much spice can have negative effects on gastrointestinal health in the long term."

Use them in moderation and benefit from their flavor, instead of considering them a fat burner or metabolism accelerator, she says.

Excerpt from:
Metabolism and weight loss: 8 ways to help your body burn calories | Daily Sabah - Daily Sabah

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If you have experienced unwanted weight gain or weight loss during the pandemic, you are not alone. According to a poll by the American Psychological Association, 61% of U.S. adults reported undesired weight change since the pandemic began.

The results, released in March 2021, showed that during the pandemic, 42% of respondents gained unwanted weight 29 pounds on average and nearly 10% of those people gained more than 50 pounds. On the flip side, nearly 18% of Americans said they experienced unwanted weight loss on average, a loss of 26 pounds.

Another study, published on March 22, 2021, assessed weight change in 269 people from February to June 2020. The researchers found, on average, that people gained a steady 1.5 pounds per month.

I am a nutritional neuroscientist, and my research investigates the relationship between diet, lifestyle, stress and mental distress such as anxiety and depression.

The common denominator to changes in body weight, especially during a pandemic, is stress. Another poll done by the American Psychological Association in January 2021 found that about 84% of U.S. adults experienced at least one emotion associated with prolonged stress in the prior two weeks.

The findings about unwanted weight changes make sense in a stressful world, especially in the context of the bodys stress response, better known as the fight-or-flight response.

The fight-or-flight response is an innate reaction that evolved as a survival mechanism. It empowers humans to react swiftly to acute stress like a predator or adapt to chronic stress like a food shortage. When faced with stress, the body wants to keep the brain alert. It decreases levels of some hormones and brain chemicals in order to turn down behaviors that wont help in an urgent situation, and it increases other hormones that will.

When under stress, the body lowers levels of neurotransmitters such as serotonin, dopamine and melatonin. Serotonin regulates emotions, appetite and digestion. So, low levels of serotonin increase anxiety and can change a persons eating habits. Dopamine another feel-good neurotransmitter regulates goal-oriented motivation. Dwindling levels of dopamine can translate into lower motivation to exercise, maintain a healthy lifestyle or perform daily tasks. When people are under stress, they also produce less of the sleep hormone melatonin, leading to trouble sleeping.

Epinephrine and norepinephrine mediate the physiological changes associated with stress and are elevated in stressful situations. These biochemical changes can cause mood swings, impact a personss eating habits, reduce goal-oriented motivation and disrupt a persons circadian rhythm.

Overall, stress can throw your eating habits and motivation to exercise or eat healthy way out of balance, and this last year has certainly been a stressful one for everyone.

In both of the studies, people self-reported their weight, and the researchers didnt collect any information about physical activity. But, one can cautiously assume that most of the weight changes were due to people gaining or losing body fat.

So why did people gain or lose weight this last year? And what explains the dramatic differences?

Many people find comfort in high-calorie food. That is because chocolate and other sweets can make you happy by boosting serotonin levels in the short term. However, the blood clears the extra sugar very quickly, so the mental boost is extremely short-lived, leading people to eat more. Eating for comfort can be a natural response to stress, but when combined with the lower motivation to exercise and consumption of low-nutrient, calorie-dense food, stress can result in unwanted weight gain.

What about weight loss? In a nutshell, the brain is connected to the gut through a two-way communication system called the vagus nerve. When you are stressed, your body inhibits the signals that travel through the vagus nerve and slows down the digestive process. When this happens, people experience fullness.

The pandemic left many people confined to their homes, bored and with plenty of food and little to distract them. When adding the stress factor to this scenario, you have a perfect situation for unwanted weight changes. Stress will always be a part of life, but there are things you can do like practicing positive self-talk that can help ward off the stress response and some of its unwanted consequences.

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Unwanted weight gain or weight loss during the pandemic? Blame your stress hormones - The Conversation US

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When people think of weight loss hypnosis, they probably imagine going into trance and listening to the hypnotist say something like,

From this moment forward you will gradually and naturally begin to lose weight, enjoying eating sensible amounts of healthy and nutritious food

Its true, part of the session may turn out that way. Then again, it may not.

Im not a big fan of weight loss for weight loss sake. If there are real health and quality of life issues then by all means, I want to help you reach your goals. But its not always about a number.

More important than any ideal body weight is developing a relationship to ourselves and our bodies that is kind, encouraging, and loving. Once that is established the shifts and changes that follow become easier and easier.

We then aim to gain an understanding of the deeper, subconscious motivations for unwanted and preventable weight gain.

These are almost always related to meeting our primary emotional needs of safety, protection, comfort, belonging, worthiness, and love. For whatever reason, at some point in our life, eating became the best strategy for meeting those needs.

However, those strategies became self-defeating very quickly because satisfying those deeper needs cant come from the outside. It has to come from the source of who we are, our True Nature, which is always whole, worthy, and innately good.

That might sound like woo-woo poppy-cock but think about it for a moment. Take a deep breath and notice your breathing. Notice how effortlessly the air comes into your lungs. And just as effortlessly your lungs accept that air, intuitively knowing how to absorb the oxygen and deliver it to every cell of your body, keeping you alive every moment of your life.

All of this happens without your conscious participation. It happens without giving it a second thought. Thats because your body, and in fact your whole being, are hardwired for affirming, supporting, and sustaining life. Even when things go a little wonky, like when we relate to food as if it is going to make us happy, our pure motivation is moving us towards balance, wellness, and harmony.

That pure motivation is what we connect with during our sessions. In effect, the problem becomes the solutionexcept now in a healthy, supportive way. What you discover is that you have had all the resources of creativity and healing that you will ever need all along. And they are there to support you now as you embody these changes for the rest of your life.

Chris Lemig, CHT is the owner of True Nature Hypnotherapy in White Center. He offers private hypnotherapy services for a wide range of issues including confidence, smoking, weight loss, and more.

Visit http://www.truenaturehypnotherapy.com to learn more and schedule a free consultation session. He can also be reached at (206) 747-1095 or by email at [emailprotected].

True Nature Hypnotherapy9640b 16th Ave SWWhite Center, WA 98106

HOURS: Virtual Sessions available on Monday, Tuesday, and Thursday from 8 a.m. 5 p.m.

WEBSITE:www.truenaturehypnotherapy.com

PHONE: (206) 747-1095

EMAIL: [emailprotected]

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Hypnosis for weight loss: it's not always about a number - The B-Town (Burien) Blog - The B-Town Blog

In need of some fitness inspo? Khlo Kardashians most inspirational quotes about weight loss and working out prove how hard the Keeping Up With the Kardashians star has worked over the years.

The Revenge Body host found solace in fitness amid her divorce from ex-husband Lamar Odom. Khlo split from former NBA player in 2013, but they werent legally divorced until 2016.

For me, I was overweight I was unhealthy for a lot of my life, the Good American founder explained on host Jay Shettys On Purpose podcast in October 2019. I started going to the gym during my divorce, like a significant and consistent amount for my mental [health]. I needed a release and I needed to feel strong and I just needed to get rid of all these thoughts. And, I wanted to be alone and the only place to really be alone was to be on an elliptical with headphones in my ears and kinda just vibing out.

While using the gym as an escape, her body began to transform. As a side effect, I started losing weight and I was like, Oh, I kinda like this. Then, losing weight just became some sort of competitive weird streak in me that was like, I want to see if I can get arm muscles, she explained. It started as that, but it was never my goal. It was never: I want to look good in a bikini. It was never my goal. I just wanted to feel good mentally. And, I think when you start putting yourself first, you start feeling so much better.

The Strong Looks Better Naked author gave birth to her daughter, True Thompson, in April 2018 with boyfriend Tristan Thompson, which gave her a drive to stay fit.

Ive always been good with kids, but she gives you a different kind of patience. And, when you feel like youre exhausted and you cant go on with your day when youre around your own child, you get this surge of energy, KoKo noted about the sweet girl. Youre just like, Oh, Ive got to keep going. You just figure it out. So she just gives me, I think, more of a drive to stay fit and stay healthy because I want to be an active mom with her. I want to be here as long as I can. I would say its a different type of patience, its softer patience.

Keep scrolling to see Khlos best quotes about weight loss and working out!

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Khloe Kardashian's Quotes About Weight Loss and Fitness - Life&Style Weekly

On the eve of a recent mixed martial arts (MMA) fight, Julija Stoliarenko walked up to the scale on the stage so that Nevada state officials could record her weight. Weigh-ins are always a fraught event; in Ultimate Fighting Championship (UFC) fights, just as in boxing, fighters must adhere to a very precise weight range in order to qualify. Stoliarenko was a UFC bantamweight fighter, which meant she needed to weigh-in between 126 and 135 pounds no more, no less.

While on the scale, Stoliarenko wobbled and lost her balance, then staggered backward and collapsed against the UFC backdrop. Security personnel rushed to aid her. After several minutes, she tried again and collapsed backwards to the floor. The bout was canceled because of her health complications; specifically, Stoliarenko was knocked out by a dangerous health practice known as weight-cutting, which involves rapidly losing weight in the weeks before a weigh-in and then rapidly gaining it back in the twenty-four hours before a fight.

If you think that sounds risky, you're absolutely right. So why would health-conscious fighters, who rely on their body for their career,willingly do such a thing? And how did it become so common?

Understanding that requires first understanding how weight classes work. In wrestling and combat sports such as boxing and MMA, weight classes were devised to match similarly sized opponents. Athletes are required to weigh-in before competition to ensure they are within the agreed-upon weight range. If opponents are not matched fairly, the heavier opponent will have a significant advantage when it come to generating power as well as pinning their opponent against the ropes, cage, or mat.

But there's potentialfor a loophole here. Because weigh-ins generally occur one day before competition, it is possible to game the system if you can somehow artificially lose weight say, losing water weight, while retaining muscle mass and then gain it back after weigh-in. Doing this successfully makes it possible for fighters to gain a weight advantage against their opponents, as they show up to the match weighing much more than they did during weigh-in.

This can lead not only to an unfair fight, but also a dangerous one though often, both fighters are weight-cutting, as it can confer a significant advantage if done successfully.

Here's how it works. Weight-cutting starts off essentially as a seemingly normal weight-loss diet: fighters eat healthy and work to burn more calories than they consume. Ideally, this allows weight loss from burning muscle and fat. Then, as the weigh-in deadline looms closer, athletes resort to losing weight by dehydration. By getting rid of as much water as possible, they can shed the extra few pounds they need to pass the weigh-in,and then gain it back by rehydrating. Usually, that means chugging a bunch of Gatorade as soon as they step off the scale; in extreme circumstances, they may have a friend waiting with an IV bagjust off-stage.

Methods for this second, dehydrating phase of weight-cutting are unhealthy, and include drinking minimal fluids; saunas; plastic workout suits; "pre-loading" with excessive water; and taking prescription diuretics to lose water by excessive urination. All of these methods aim to remove water from the body as quickly as possible and in large enough quantities that pounds are lost in a manner of days or hours. Some fighters even chew gum to help spit out more saliva making every last drop of water loss count.

Veteran athletes often have weight-cutting down to a science, knowing how long they need to cut a specific number of pounds. For example, a high-level wrestler will know how many minutes they need to spend in the sauna to reach a given weight. This might limit the outward appearance of dehydration or minimally impact their performance since they are less dehydrated at each step. But internally, their organs may be on the verge of failure.

Less experienced athletes often struggle with weight-cutting, and in some cases may hire nutrition coaches just to help them shed pounds quickly. That struggle is known as a "hard cut," and is often blamed for a fighter not making weight or suffering consequences of extreme weight loss.

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There is no question that extreme weight-cutting is unsafe. Documented dangers of extreme weight-cutting vary and include changes in core body temperature, nervous system dysfunction, electrolyte imbalances, and cardiovascular strain.

Weight cutting and its effects have yet to be fully documented at the professional level, but in 2013 and 2016, two MMA athletes lost their lives while cutting weight. Leonardo Souza was found collapsed in a sauna after suffering a fatal cerebrovascular event. He took a fight on short notice and was attempting to lose 33 pounds in one week. Likewise, there has been a rise in the number of combatants hospitalized for medical complications in the days leading up to a weigh-in.

In 1996, a series of NCAA weight-cutting related deaths in wrestling within weeks of each other led the organization to re-evaluate weight-cutting practices among their athletes.The NCAA moved weigh-ins from the day before an event to the day of the event. They also recommended instituting what they called a "1.5% rule," which states that athletes should lose not more than 1.5% of body weight per week. For example, a 165-pound student-athlete trying to make a 157-pound weight class should lose no more than two pounds (i.e. 1.2% of total body weight) per week. This helps to minimize the degree of dehydration.

In professional events like boxing and MMA, as well as many international wrestling events, weigh-ins still occur one or two days prior to the competition. Hence, weight-cutting is still common among these fighters, as research has found. Unpublished studies of professional MMA fighters in California showed that most fighters do not weigh within the agreed-upon fight weight-class the night of the bout. Most walk into the cage one or two weight-classes above the contracted weight class.

One study of professional MMA athletes looked at athlete's bodies at weigh-in and then again 22 hours later, just before the bout. In this study, MMA athletes gained an average of 7.5 lbs 4.4% of their body weight! in the 22 hours before the fight. Among those studied, at least one athlete gained back 22 pounds (10% of their body weight) in that day. The study also found that, at fight-time, 39% of the fighters were either significantly or seriously dehydrated as measured by urine specific gravity.

The dangers of weight-cuttinghave led to calls for weigh-in reforms, both from the media and from professional medical organizations. Indeed, in 2016, a call to alarm over weight-cutting was published in the British Journal of Sports Medicine.California state athletic commissioner Andy Foster, who oversees all of combat sports in his state, has called weight-cutting " the biggest problem in combat sports."Groups such as the American College of Sports Medicineand the Association of Ringside Physicianshave issued recommendations to end excessive dehydration as a weight-cutting tool.

Yet, despite the known medical dangers, money always plays a part in hindering reform. If fighters agree upon a weight-class title bout and the fighters do not make weight, then fans and promoters lose out on a much-hyped title fight.To wit: just a few months ago, a Bellator main event had to be changed at the last minute when one fighter failed to make weight.

Tickets,pay-per-views and sponsorshipscome at a price. Losing a title fight due to a weight issue is like paying to see a movie and then finding out the main actor bailed at the last minute. Professional sports organizations obviously try to avoid these situations, which may be why they tolerate or turn a blind eye to weight-cutting.

In the United States, there is no federal regulatory body that oversees professional combat sports; rather, states have their own athletic commissions who oversee and enforce the rules for boxing and MMA. There have been some proposals for standardization and enforcement of weight-cutting regulations. Some states that see a lot of fights such as California and Nevada have more extensive medical and regulatory bodies in place and the budgets to keep them better funded. In 2019, California passed a measure to curb extreme weight cutting. Fighters weighing above 15% of their contracted limit on the day of the fight would no longer be allowed to compete. Other states have less money and personnel to enforce stricter health and safety measures.

Mixed martial arts is one of the world's fastest growing sports, but lack of federal oversight and inconsistent enforcement of weight-cutting protocols continue to put fighters at a deadly risk if they can't safely make weight. There have been calls for fighters to form their own union, and perhaps better medical care might be part of that package. Unfortunately, at this stage, it is usually up to the fighter and their camp of trainers to regulate what methods they use to cut weight and how fast they do it. When a big name say, UFC, Bellator, or even the Olympics comes calling, it can be hard for fighters to resist trying to gain every competitive advantage possible, even those that are dangerous. After all, athletes are trained to push harder, faster, stronger; they may see their weight-cutting as an opponent like any other, one they can outwit or out-muscle. But if we like watching combat sports as spectators, we should speak out about keeping athletes healthy.

Read the rest here:
Combat sports athletes are using a deadly weight gain hack to game the weight classes - Salon

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The weight loss industry is full of myths.

People are often advised to do all sorts of crazy things, most of which have no evidence behind them.

However, over the years, scientists have found a number of strategies that seem to be effective.

Here are 26 weight loss tips that are actually evidence-based.

It is often claimed that drinking water can help with weight loss and thats true.

Drinking water can boost metabolism by 2430% over a period of 11.5 hours, helping you burn off a few more calories (1, 2).

One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didnt drink the water (3).

Eating whole eggs can have all sorts of benefits, including helping you lose weight.

Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat (4, 5).

If you dont eat eggs, thats fine. Any source of quality protein for breakfast should do the trick.

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits.

Studies show that the caffeine in coffee can boost metabolism by 311% and increase fat burning by up to 1029% (6, 7, 8).

Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.

You can shop for coffee at your local grocery store, as well as online.

Like coffee, green tea also has many benefits, one of them being weight loss.

Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning (9, 10).

Although the evidence is mixed, many studies show that green tea (either as a beverage or a green tea extract supplement) can help you lose weight (11, 12).

Green tea is available at most pharmacies, health stores, and grocery stores, as well as online.

Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.

Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction (13).

Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets. However, higher-quality studies are needed before any stronger claims can be made (14).

A fiber called glucomannan has been linked to weight loss in several studies.

This type of fiber absorbs water and sits in your gut for a while, making you feel more full and helping you eat fewer calories (15).

Studies show that people who supplement with glucomannan lose a bit more weight than those who dont (16).

You can find glucomannan supplements not only at vitamin shops and pharmacies but also online.

Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much.

Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease (17, 18, 19).

If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called health foods can be loaded with sugar.

Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).

If youre going to eat carbs, make sure to eat them with their natural fiber.

If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.

Numerous studies show that such a regimen can help you lose 23 times as much weight as a standard low-fat diet while also improving your health (23, 24, 25).

Using smaller plates has been shown to help some people automatically eat fewer calories (26).

However, the plate-size effect doesnt appear to affect everyone. Those who are overweight seem to be more affected (27, 28).

Portion control simply eating less or counting calories can be very useful, for obvious reasons (29).

Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight (30, 31).

Anything that increases your awareness of what you are eating is likely to be beneficial.

Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.

Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.

Taking probiotic supplements containing bacteria of the Lactobacillus subfamily have been shown to reduce fat mass (32, 33).

However, the same doesnt apply to all Lactobacillus species. Some studies have linked L. acidophilus with weight gain (34).

You can shop for probiotic supplements at many grocery stores, as well as online.

Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly (35, 36).

However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness (37).

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease (38, 39).

One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (40, 41).

The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass (42, 43).

Of course, its important not just to lose fat you also want to build muscle. Resistance exercise is critical for a toned body.

Fiber is often recommended for weight loss.

Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (44, 45).

Vegetables and fruits have several properties that make them effective for weight loss.

They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling.

Studies show that people who eat vegetables and fruits tend to weigh less (46).

These foods are also very nutritious, so eating them is important for your health.

Sleep is highly underrated but may be just as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, as its linked to an 89% increased risk of obesity in children and 55% in adults (47).

A recent study found that 19.9% of people in North America and Europe fulfill the criteria for food addiction (48).

If you experience overpowering cravings and cant seem to curb your eating no matter how hard you try, you may suffer from addiction.

In this case, seek professional help. Trying to lose weight without first combating food addiction is next to impossible.

Protein is the single most important nutrient for losing weight.

Eating a high-protein diet has been shown to boost metabolism by 80100 calories per day while shaving 441 calories per day off your diet (49, 50, 51).

One study also showed that eating 25% of your daily calories as protein reduced obsessive thoughts about food by 60% while cutting desire for late-night snacking in half (52).

Simply adding protein to your diet is one of the easiest and most effective ways to lose weight.

If you struggle to get enough protein in your diet, taking a supplement such as protein powder can help.

One study showed that replacing some of your calories with whey protein can cause weight loss of about 8 pounds over time while increasing muscle mass (53).

Whey protein is available at most health stores and online.

Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet (54).

For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving (55).

Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke (56).

Eat whole fruit, but limit or avoid fruit juice altogether.

One of the biggest problems with diets is that they rarely work in the long term.

If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain (57).

Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it.

Weight loss should then follow naturally.

Your brain may take a while to register that youve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss (58, 59).

Also consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal (60).

These practices are a component of mindful eating, which aims to help you slow down your food intake and pay attention to each bite.

Numerous techniques can aid your weight loss goals.

Some of the above tips are purely dietary, involving eating more protein or cutting back on added sugar.

Others such as improving sleep quality or adding a workout routine are more lifestyle-based. For example, chewing more slowly is one step you can take to institute mindful eating.

If you implement a handful of these tips, youll be well on your way to your weight loss goals.

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26 Weight Loss Tips That Are Actually Evidence-Based - Healthline

Think a single type of exercise will take care of all your needs? These tips can help you build a comprehensive fitness plan to improve your health and waistline.

Edited by: TJVNews.com

What are the best exercises for me?

For many of us, even when we understand how much regular exercise can improve our mental and physical health, the real challenge lies in developing an exercise routine that we can stick with. Its much easier to get up and get moving every day when you actually experience the results youre looking forwhether thats trimming your waistline, improving your sleep, mood, and energy, or easing symptoms of stress, anxiety, or depression.

Whatever benefits youre looking for from a fitness planand whatever your current fitness levelthe key is to mix different types of physical activity. The most effective exercise plans should include a mix ofthree elements: cardio (or aerobic) training, strength training, and flexibility and balance exercises. This will not only maximize the health benefits, it will also keep your workouts varied and interesting.

Of course, you can always sign up for personal training sessions at a gym, find workout plans online, or download a fitness app, but developing the right exercise plan doesnt have to be that complicated or expensive. These simple guidelines can help you make the most of your time and reap all the health and weight loss rewards of regular exercise.

How much exercise do I need?

The important thing to remember about exercise is that something is always better than nothing. By simply sitting less and moving more throughout your day, you can experience health benefits. For substantial health benefits, though, government guidelines in the U.S., UK, and other countries recommend that you aim for:

At least150 minutes (2.5 hours)of moderate-intensityactivity per week. Thats 30 minutes a day for 5 days a week, broken down into 10-minute bursts if thats easier.

OR

At least 75 minutesofvigorous-intensityexercise per weekwill deliver the same benefits, if your fitness level allows you to work out harder. That means running for 15 minutes, for example, instead of walking briskly for 30 minutes.

OR

You can combine both moderate- and vigorous-intensity exercise, remembering the general rule of thumb that 2 minutes of moderate-intensity exercise is the equivalent of 1 minute of vigorous-intensity activity.

AND DONT FORGET TO

Include muscle-strengthening activity at least twice a weekas part of your weekly totals.

Looking to lose weight?

You can gain additional health benefits by exercising for 300 minutes or more at moderate-intensity (or 150 minutes or more of vigorous-intensity exercise) each week. This can be especially beneficial for weight loss.

Start slowly

If youve never exercised before or have been sedentary for a long time, its advisable (after consulting with your doctor) to start off slowly and gradually build up to these activity levels. Instead of 30 minutes of walking 5 days a week, for example, start with 5 or 10 minutes and build up from there.

How many days a week should I work out?

A recent study in the UK found that people who squeeze all their exercise into one or two sessions over the weekend experiencealmostas many health benefits as those who work out more often. However, spreading your exercise sessions across three or more days a week may help reduce your risk of injury and keep your energy levels up throughout the week.

Moderate-intensity vs. vigorous-intensity exercise

Whether an activity is low, moderate, or vigorous intensity depends a lot on your personal fitness level. A brisk jog, for example, may be low intensity for a seasoned athlete but vigorous intensity for someone whos never exercised before.

Vary the intensity for faster results

Its safe to say that the ultimate goal for most people who exercise is to boost fitness while spending less time working out. But while most purported shortcuts are simply too good to be true, interval trainingbursts of vigorous-intensity activity alternating with lower-intensity activitycan actually deliver results.

For example, once youve warmed up, instead of walking at a moderate-intensity pace for 30 minutes, try interval training for 20 minutes. Walk at a moderate-intensity pace for one minute followed by jogging at a vigorous-intensity pace for one minute, then back to brisk walking for a minute, and so on. Or, you could alternate brisk walking with skipping rope or doing push-ups.

Alternating intensity in this way not only delivers cardiovascular benefits but can help you to squeeze a better workout into a shorter period of time. And as long as your doctor has cleared you to safely exercise this way, it can also help you lower your blood pressure, lose weight (especially around your middle), and maintain muscle mass. Interval training can also be a great way to vary your workouts and challenge your muscles in new ways.

Element 1: Cardio exercise

What it is:Cardiovascular or aerobic exercises are endurance activities that use your large muscle groups in rhythmic motion over a sustained period of time. Cardio workouts get your heart pumping and youll breathe harder than normal and may even feel a little short of breath. Cardio activities include:

Why its good for you:Whatever your age, cardio can help to increase your lung capacity, strengthen your heart and muscles, and improve your stamina and endurance. Cardio workouts can also:

Walking: an easy introduction to cardio exercise

Walkingbriskly for just 22 minutes a day will help you to reach your minimum weekly goal of 2.5 hours of moderate-intensity exerciseand in the process, lower your risk of heart disease and obesity. Walking doesnt require any special skills or training. Aside from a comfortable pair of shoes, you dont need any specialized equipment, and it can be done almost anywhere. You just have to resolve to get up and go.

Look for creative ways to fit a brisk walk into your daily schedule.Ditch the car and walk to the grocery store, for example, or take a walk during your lunch hour, or walk while youre talking on the phone.

Use a walk to clear your head.Use the time to take a break from the stressors of everyday life and give yourself some precious alone time. Fresh air and some time to think can work wonders for your mood.

Or make it a social event and walk with others. Invite friends, family members, or work colleagues to walk with you. Taking a walk can provide a great opportunity to catch up with an existing friend or strengthen the bond with a new one.

Enjoy time in nature. Walking in parks, on beaches, or along hiking trails or riverbanks can add to the mood boost you experience from exercising. Spending time in nature can release endorphins, the brains feel-good chemicals that improve mood and relieve stress.

Walk in a mall or on a treadmill. When the weathers bad, you can walk briskly around a mall while window shopping or use a treadmill in a gym or health club and catch up on your favorite TV show or podcast.

Walk a dog.If you dont own a dog, you canvolunteerto walk homeless dogs for an animal shelter or rescue group. Youll not only be helping yourself but also be helping to socialize and exercise the dogs, making them more adoptable.

Try mindful walking

Adding a mindfulness element to a walk can help break the flow of worries and negative thoughts that many of us experience when were stressed, anxious, or depressed. Instead of focusing on your thoughts, focus on how your body feels as you move. Notice the sensation of your feet hitting the ground, for example, or the feeling of the wind or sunlight on your skin, or the rhythm of your breathing.

Element 2: Strength training

What it is:Strength training, sometimes called resistance or power training, builds up muscles with repetitive motion using resistance from free weights, weight machines, elastic bands, or your own body weight. Power training is often strength training done at a faster speed to increase power and reaction times.

Examples of strength and power training activities include:

Why its good for you:Strength training builds and tones muscle and increases lean muscle mass. Aside from improving how you look and feel, resistance and power training can also:

The dos and donts of strength training

You dont need to spend hours every day lifting weights to enjoy the benefits of strength training. Exercising the major muscle groupslegs, hips, back, abdomen, chest, shoulders, and armsin 20- to 30-minute sessions twice a week is enough to deliver results and help keep you toned and strong.

Neither do you need to invest in a gym membership or buy expensive equipment for use at home. Inexpensive resistance bands can be used to exercise nearly every muscle in the bodyand they can also fit easily into a bag or suitcase so you dont need to put your fitness regime on pause when youre traveling or on vacation. There are even plenty of exercises you can do using your own body weight as resistance.

(www.HelpGuide.org)

Originally posted here:
Best Exercises for Health and Weight Loss - The Jewish Voice