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Biohacking is a term used to describe do-it-yourself biology. It involves people making incremental changes to their bodies, diet, and lifestyle to improve their health and well-being.

Also known as human enhancement, biohacking ranges from efforts to improve brain function to faster weight loss. Some types of biohacks are relatively safe to try at home, while others may pose health risks and produce varying results.

This article explores biohacking, its types, current research, and risks. We also examine blood testing and biohacking, biotechnology, whether biohacking is legal, and whether life extension through biohacking is possible.

Biohacking is a do-it-yourself (DIY) form of human enhancement or augmentation, in which people attempt to change aspects of their biology to improve their health, performance, or well-being. Some types of biohacking have been around for many years, such as intermittent fasting.

Technology-based biohacking, such as smartwatches and Fitbits, provide people with a wealth of data about their bodies, allowing them to tweak their health and improve athletic performance.

People may want to hack their biology for various reasons, such as to:

Some current examples of biohacking are common, and people may consider them just a part of everyday life. Others may seem more unusual and seem like futuristic trends.

One popular form of biohacking is a group of substances called nootropics, or smart drugs.

Nonprescription nootropics include tablets, supplements, drinks, and foods. They contain substances that may help boost brain performance. Examples include creatine and caffeine.

Prescription nootropics are medications that have stimulant effects, which doctors may prescribe for medical conditions such as Alzheimers disease or attention deficit hyperactivity disorder (ADHD).

Examples include:

A person should only ever take prescription medications as directed by their doctor. Prescription stimulants have several potential side effects and may be dangerous if people misuse them.

Research shows that people who take prescription stimulants for non-medical reasons are at higher risk of various health associations, including:

Wearable tech, such as smartwatches, head-mounted displays, and fitness-tracking bands, are common pieces of modern technology. People may use them to:

Many technology companies are designing and developing what some consider to be the next step in wearable tech biohacking: embedded implants. These are devices implanted into the body.

They may have various functions, including storing passwords and data, acting as keys to allow access through electronic locks, and collecting even more detailed data about a persons biological functioning, health, and fitness.

Examples of embedded implants that are either in development or on the market currently include:

There are various forms of biohacking. The three most popular types are DIY biology, nutrigenomics, and grinders.

DIY biohacking, which some people also call garage biology, involves experts in scientific fields sharing biohacking techniques and information with people who are not experts. This allows more people to conduct experiments on themselves outside of a constrained environment.

Some people consider DIY biology to be an open revolution against the academic institutionalization of science and aim to spread an attitude of citizen science and action research without rigid gatekeeping.

They believe DIY biology generates more ideas, freedom, inclusivity, and improvisation. DIY biology includes various fields of biohacking, including:

Nutrigenomics is another biohacking type that focuses on how food interacts with peoples genes. Likewise, it explores how a persons genes affect their bodys response to food.

Researchers are using nutrigenomics to learn more about diet and genes, how they may affect a persons health risks, and to help find new ways to prevent and treat disease.

A person can send a DNA sample to a specialized laboratory, where their genetic makeup is analyzed. Then their healthcare team can use the results to create an optimized nutrition plan. This may involve avoiding certain foods linked to conditions they are genetically predisposed to.

Learn more about how your DNA may dictate which diet works best for you.

Grinders are biohackers who consider themselves pioneers of human augmentation.

This type of biohacking typically involves devices implanted under the skin, and the use of technology to perform body modifications.

Because there is little regulation of biohacking and many people do not report their findings, it is difficult to say what percentage of biohacking is successful. While there are large online communities of people sharing their findings, there is no way to determine the accuracy of many of their DIY experiments.

However, some current research has found types of biohacking to be effective.

An animal study using nutrigenomics found that fructose remodeled vital aspects of gene regulation, which could impact how infection leads to disease. They also found that fructose affected:

Another popular biohack that some people have found helpful is bulletproof coffee, a drink that combines organic coffee, MCT oil, and butter. In moderate amounts, bulletproof coffee may help people feel more satiated, help prevent cardiovascular disease, and may help prevent certain cancers.

People can try to improve their health, productivity, and cognitive function through the following biohacks.

Intermittent fasting is a method of dieting in which a person only eats between certain times and fasts in the periods in between. For example, a person can fast from 8 p.m. until 12 p.m the following day, and eat between 12 a.m. and 8 p.m.

Fasting may help with:

Cold water therapy is an increasingly popular health and exercise trend that may have various benefits for peoples health. It involves people immersing themselves in water at a temperature typically below 59F (15C). This can be through swimming in open water or using ice baths.

A 2020 review suggests that cold water swimming seems to have positive effects on a persons:

However, there are serious risks involved with cold water swimming, including:

People interested in cold water swimming or immersion can try an acclimatization program under the supervision of a trained professional. This involves exposure to cold water for short periods and slowly increasing the time a person spends in the water to build up their tolerance.

Learn more about the benefits of a cold shower.

Caffeine can help increase alertness and productivity and help a person feel more focused.

However, people should use caffeine in moderation, as it can also produce side effects such as increased blood pressure, heartburn, and headaches.

Researchers traditionally conduct research in teams with institutions to oversee and ethically review their studies. But biohackers often do not obtain ethical reviews and may work in private and unsafe settings.

Ethicists and scholars have voiced concerns about biohackers lack of regulation and accountability, which could lead to unsafe work.

Biohackers may inconsistently apply safety measures while working with hazardous chemicals and biological materials, and may not use safety equipment such as gloves, lab coats, or chemical spill kits. A lack of regulation and consistency may lead to contamination, illness, or injury.

There are also risks associated with following unofficial health advice from unaccredited sources, such as blogs, social media, or word of mouth. People interested in nutrition, sleep, or fitness hacks should speak with a medical professional or nutritionist before trying a new regimen to assess if it is safe and suitable for a persons specific health needs.

For example, experts suggest intermittent fasting is unsuitable for underweight people, those with a history of eating disorders, or with certain health conditions (such as type 1 diabetes).

Blood tests can reveal relevant information to help people biohack effectively. A person can determine levels of various substances in the blood, such as nutrient levels and cell counts.

People can use the results of blood tests to determine if their diets or supplements affect their biological processes and vitamin levels.

For example, a person may measure their cognitive function before and after taking supplements or changing their diet. In-depth blood work is also available to analyze vitamins, minerals, antioxidants, and cellular function, so health can be addressed and modified before irreversible disease develops.

Biotechnology combines engineering and biological science and involves scientists using living cells or organisms to produce products or services. Baking bread is an example of biotechnology, as people use live yeast to create a product.

Biohackers may use biotechnology to inform their experiments, but the two are not mutually exclusive.

There are no legal issues in terms of people trying health and nutrition biohacks. However, as previously mentioned, people should be cautious about following unofficial health advice from unaccredited sources, as it may not be safe or suitable for their health needs.

Most regulatory agents in the United States have unclear legal barriers for DIY biohacking and at-home experiments and do not enforce them.

Countries such as Germany have specific licensing requirements for performing biohacks. But in the U.S., there are no such regulations for conducting genetic or human germline engineering outside of a clinical setting. Most academic institutions comply with self-regulating agencies which restrict controversial projects.

In some specific cases, biohacking is illegal. These include:

There are several areas of biohacking that relate to the field of slowing or countering the effects of aging.

People interested in nutrigenomics may focus on eating a healthy diet, taking supplements, exercising, and meditation to extend their natural biological life.

Biohacking may also refer to more experimental and less common practices, such as blood transfusions, egg rejuvenation, cryogenics, and gene editing.

As these practices become more commonplace, ethical questions may arise about getting older without aging, gendered aging, and barriers between people who have access to life-extension technology and those who do not.

Learn more about whether the effects of aging can be reversed.

Biohacking refers to a wide range of incremental changes a person can make to their bodies and lifestyles, from taking supplements and using wearable technology to monitor health, to using implanted devices.

Some types of biohacking have produced effective results, such as certain applications of nutrigenomics, while other experimentations have failed. There are safety risks associated with biohacking, as institutions do not regulate biohacking, and biohackers may not always adhere to safety protocols.

People can try various types of easily adoptable biohacks, such as moderately using caffeine, intermittent fasting, and blue light therapy.

Excerpt from:
Biohacking: What is it, types and hacks to try for beginners - Medical News Today

Now that you have started to lose weight, you must have stumbled upon a gazillion hacks and tricks that can help you burn belly fat. But the stubborn midsection isnt that easy to shed kilos from. It is one area people focus on the most because it is a nuisance! Not only does it increase your risk of developing type-2 diabetes, heart diseases and several other conditions, but belly fat also makes your clothes feel tight and makes sitting feel uncomfortable.

But worry not! You dont have to ponder or feel sad about losing belly fat. There are some hacks that are believed to work well for people trying to lose weight. One such trick is the 5-minute Japanese towel exercise. Heres all you need to know about it and how it works.

Japanese towel exercise was made popular by a social media post last year. It is a 5-minute exercise that claims to flatten your abs in just 10 days. Although the claim seems a bit implausible, we cant help but wonder what is it about this exercise that can help you lose abdominal fat so fast. Lets know more about it.

Dr Toshiki Fukutsudzi, a reflexology and massage expert from Japan, created the Japanese towel technique more than ten years ago to help people get in shape. He asserted that this technique can assist in relieving back discomfort, strengthening the back, and getting rid of tummy fat. The physician claims that this technique can aid in reducing an additional layer of belly fat brought on by the misalignment of the pelvic muscles. Consistent practice of this exercise fixes the displacement in the pelvis placement and helps a person lose an additional layer of belly fat.

Dr Fukutsudzi found the science behind the exercise and how it works. This exercise corrects the alignment of your spine and pelvis, which is the main reason why fat gets accumulated around your abdominal area. The physician shared this weight loss method in a Japanese book.

Heres how to do the Japanese towel exercise to stay in shape and lose belly fat:

1. For this exercise, all you will need is a 4-inch wide towel rolled up in the form of a cylinder and a mat.

2. Sit on a mat and put your towel rolled down.

3. Now lie down with your back on the mat and place the towel directly under your navel.

4. Make sure your feet are shoulder-width apart with your toes touching each other.

5. Stretch your arms with your palms facing downwards while you do this.

6. Put a timer of 5 minutes on your phone/mobile and stay in this position.

7. Once 5 minutes are over, get up slowly without any jerky moments.

Caution: Make sure to connect with your fitness coach before you incorporate this exercise into your weight loss regimen. People with an underlying disease should talk to their doctor first before practicing it.

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Have you tried this 5-minute Japanese towel exercise that claims to burn belly fat? - Health shots

Weve all spent days (or decades!) overthinking our food intake reminding ourselves to eat this way or that way. But despite our effort, we still end up falling off the weight-loss wagon. Yet for our naturally slim friends, maintaining a slim waistline and staying on track when tempted by treats seems to be a no-brainer. What are we missing?

Neuroscientist Cassandra Lowe, PhD, led research in Canada focusing on the link between weight and the prefrontal cortex (PFC), the area of the brain known to govern decision making (impulse control) and now suspected to play a role in judging food portion sizes. Her finding: People who have less prefrontal cortex activity are predisposed to overeating. Why thats a problem: A sluggish PFC can cause us to misestimate portions and put on pounds, but weight gain also dulls activity in this region, leading to even more pounds stacking up.

It can be very hard for people with an inactive prefrontal cortex to adhere to a weight-loss plan, says renowned neuropsychiatrist Daniel Amen, MD. Most weight problems occur between the ears, which may explain why most diets dont work and why, after a decade of gastric banding, the success rate is a disappointing 31 percent.

As we age, the brains ability to control slimming falters. Dr. Lowe says, Cognitive processes linked to the PFC decline starting at 30. Whats more: We know that brain activity diminishes as BMI goes up, says Dr. Amen. Considering 72 percent of the population is overweight, theres a lot of us struggling unknowingly with PFC deficiencies.

Adding to our weight frustration: portion distortion. Studies show that portion sizes in chain restaurants have ballooned by as much as 60 percent in recent years, training us to think our meals should be larger than necessary. Most of us now underestimate portions by about 20 percent, and overweight people are 40 percent less accurate at estimating the calories of big meals, according to research by Stanford-trained food scientist Brian Wansink, PhD. This restaurant trend contributes to portion inflation when we serve ourselves at home, causing extra pounds to pile on. Dr. Amen notes, Culturally, our society is not helping our weight.

The good news: You can reboot your brain! Indeed, strengthening the PFC through nutrition, movement, and mindfulness works like gastric bypass on the brain, says Dr. Amen. And since the PFC functions like a natural portion controller, this type of subconscious weight management happens w ith zero deprivation.

One of the easiest ways to activate your brains slimming region is to eat protein-rich mini meals throughout the day, says Dr. Amen. Not only do small, steady doses of protein deliver feel-good dopamine, boosting the brains ability to make good decisions, they also melt fat fast! In a 2013 study at New Yorks Skidmore College, middle-aged folks who ate six protein-rich mini meals a day dropped 47 percent more body fat and 107 percent more belly fat than those eating three meals a day.

The benefits go beyond weight loss. Strengthening the PFC, the brains impulse brake, makes everything better! It can lead to better financial decisions, relationships and job success, says Dr. Amen. It worked for Mary Jo Liccar, who got off cholesterol meds and dropped 109 pounds enjoying protein-packed, brain-healthy mini meals. Ready to start losing? Read on to rewire your brain for slim!

When you strengthen the brains prefrontal cortex (PFC) the region responsible for impulse control and overeating losing weight becomes much easier, says neuropsychiatrist Daniel Amen, MD, author of Change Your Brain, Change Your Life (Buy from Amazon, $12.69). On the flip side, when this region is sluggish, it can fuel overeating and weight gain, especially in our supersize food portion culture. Indeed, neuroscientists confirm that PFC activity is a noted difference in the brains of those struggling with unwanted pounds, compared to naturally thin folks. But Dr. Amen promises, Its never too late to train your brain to think like a healthy person.

The key is getting all three macronutrients together, ensuring not to skimp on protein. Dr. Amen also advises limiting high-glycemic and low-fiber foods and choosing organic ingredients whenever possible, since added chemicals and toxins can damage the brain, hampering weight loss. In addition to these simple diet changes, youll incorporate a few easy strategies to strengthen the PFC to support weight loss and transform your health. Following this advice, even for a short time, can trigger positive permanent changes including reversed diabetes and improved mental cognition, promises Dr. Amen. One of the most important lessons weve learned through studies is that brain function can be improved when you put it in a healing environment. To get rolling, try these strategies:

To start undoing the mental damage caused by inflated portions, reach a PFC (protein, fat, carbs) plate, which has printed sections outlining the ideal portions: 33 percent protein, 33 percent healthy fat, and 33 percent healthy carbs. The plate was created by health coach Renita Brannan, who led people in North Dakota to lose over 100,000 pounds. Brannan says, Our first stage of learning is visual, so the repetition of eating on this plate lays down new neuropathways for success.

Success indeed: I have seen thousands of cases of diabetes reversed. says Brannan. Our study results were overwhelming disease reversal and incredible, permanent weight loss!

Using this visual aid for four weeks helps retrain the brain to lock in on slimming, satisfying portions. (Buy one at PFCplate.com or simply draw the Y-shaped portion sections on a paper plate to create your own guide.) This tool gets a thumbs up from Dr. Amen. Im a fan of anything that helps people eat consciously!

When your PFC is sluggish, its easy to get distracted and grab food without thinking. Strengthening this brain region can be the difference between effortlessly reaching for a banana instead of a banana split, says Dr. Amen. An easy way to do so is with a study-proven 12-minute meditation called Kirtan Kriya. To do: Chant saa, taa, naa, maa, while touching your thumb to your second, then third, fourth and fifth fingers.

For a full sequence, do this for two minutes aloud, two minutes whispering, four minutes silently, two minutes whispering, and two minutes aloud. Try it daily for a month or two first thing in the morning. (If you prefer prayer, it activates the same brain area.) It is so simple, yet so powerful, says Dr. Amen. We saw brain benefits on scans very quickly the very next day that grew stronger over eight weeks.

One of the best ways to improve brain activity is through physical exercise, says neuroscientist Cassandra Lowe, PhD, who has published three studies on the neuroprotective effects of movement and its ability to promote mental resilience in relation to food intake. Research shows it doesnt seem to matter what kind of exercise you do as little as 20 minutes of brisk walking is enough to help boost the PFC!

To outsmart impulse eating, Dr. Amen recommends supplementing with L-theanine, an amino acid in green tea that calms impulse anxiety without dimming mental focus. It also blocks the release of the stress-hormone cortisol, which triggers belly-fat storage. The ideal dose, according to a study conducted out of Japan: 200 milligrams. daily.

Getting seven hours of sleep a night is proven to boost PFC activity, says Dr. Amen. So make sleep a priority. Dim the lights two hours before bed to spur the release of melatonin, which dims with age.

This article originally appeared in our print magazine, First For Women.

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The Link Between Brain Health and Weight Loss - First For Women

There are a few ways to combat menopausal discomfort and weight gain and it comes down to the usual suspects: diet and exercise. Pilates is one form of exercise that can help alleviate some symptoms by concentrating on strengthening the body, emphasising core strength in particular.

Focusing on the core muscles it can burn away belly fat, where menopause weight tends to gather.

Jude Hirschheimer, a neurokinetic therapy practitioner of Pilates, explained that the activity can be "hugely beneficial" for women going through the midlife change and in the run-up to it.

She said: "Pilates is an excellent, low-impact form of exercise that can be hugely beneficial during perimenopause and menopause. It can help increase bone density, improve strength and flexibility, and may improve your focus and mood."

Pilates mat work includes many movements and positions that work on balance, coordination and control.

READ MORE:Diet: Expert warns against common mistake

Each exercise will help build core stability and overall muscle strength, which will improve alignment, and posture and can help to create better movement patterns.

This, Jude noted, is "important" for maintaining physical health and activity during menopause.

She added: "There are many weight-bearing exercises that help increase bone strength and joint mobility which can prevent injuries and is effective in treating musculoskeletal conditions such as osteoporosis."

Pilates also focuses on breath work, which is a great way of supporting the cardiovascular system. It also calms the nervous system, which can help when dealing with stress and anxiety.

Stress has long been known as a key driver behind weight gain as cortisol stimulates fat and carbohydrate metabolism, creating a surge of energy in the body.

While this process is essential for survival situations, it also increases your appetite while causing cravings for sweet, fatty and salty foods.

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She explained: "This exercise improves core strength and stability without added flexion, which is important to limit for anyone with osteoporosis."

The aim is to work the core using diaphragmatic breathing while keeping the upper body, spine and pelvis stable.

Method:

With the back on the floor, raise arms vertically and keep legs bent at 180 degrees.

Slowly lower the leg to the floor and tap the toe then return back to the start position and repeat for the other leg.

Jude said: "This movement challenges the body in a prone position and strengthens the spinal muscles, which will help with posture and alignment.

"Its also a cross-pattern movement which is beneficial for coordination, focus and concentration."

Method:

Lying with the stomach on the floor, perform a swimming motion which tightens the core muscles.

She explained: "This exercise will help improve hip mobility and glute/leg strength while finding balance and stability in a side-lying position."

Method:

Lie down on the side and place one hand on the hip while the other remains flat on the floor above the head.

Keep your legs together and bend your knees.

Slowly lift the top leg up to create a circle.

Bring knees together again and repeat.

The squat is a beneficial functional exercise that will improve balance, posture, stability and strength throughout the body in a standing position.

Jude said: "It also promotes hip mobility, spinal positioning, glute strength, and core and pelvic floor coordination."

Method:

Stand with feet hip-width apart and tighten stomach muscles.

Lower down, as if sitting in an invisible chair before straightening the legs to lift back up. Then repeat the movement.

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Get rid of menopause belly fat for good with expert-approved method - it's 'effective' - Express

If you're looking to lose weight, you likely want fast results. In addition to establishing realistic goals, controlling your portion sizes, and consuming a healthy diet, the best way to melt excess pounds is by incorporating strength training into your fitness regimen. So, we've put together some ultra-productive exercises that'll help you lose 10 pounds in a month. With hard work and dedication, you'll be well on your way to achieving your weight loss goal.

For most individuals, I recommend lifting weights at least three times a week to progress in your fat loss journey. Each session should be full-body since you want to target as many muscle groups as possible. Wanting to lose 10 pounds in a month or more is ambitious, considering everyone loses fat at different rates, depending on their current weight, training history, and how consistent they are with maintaining healthy habits. But if I wanted to lose 10 pounds in one month, I'd choose the best and most efficient exercises to help me reach that goal.

The below movements are challenging and force your body to work hard the entire time. So keep reading to learn more about these productive exercises to add to your routine pronto.

To perform Barbell Front Squats, get underneath the barbell so that it's positioned on your front shoulders. Place your fingers on the bar outside shoulder-width, and bring your elbows forward. Un-rack the barbell, take a step backward, and sit back onto your heels, squatting down to the point where your thighs are parallel to the ground. Drive yourself back up through your heels and hips, flexing your quads and glutes to finish. Perform 3 to 4 sets of 6 to 8 reps.

Related: Every Thick Waistline Needs This Visceral Fat Reducer at 60, Trainer Says

Start Neutral Grip Chin Ups by hanging into the parallel bars with your palms facing each other. Lean slightly back, and pull yourself up to the bar by driving with your elbows. As you come up, reach with your chestnot your chinand squeeze your back, biceps, and forearms hard at the top of the motion. Resist on the way back down until you're back in the starting position before performing another rep. Complete 3 to 4 sets of 8 to 10 reps.

*If you cannot perform a Chin Up, then perform a lat pulldown instead.

Related: The #1 Floor Workout To Get Rid of the Middle-aged Spread

Next up, we have Incline Barbell Bench Presses. To get started, position yourself on an incline bench with your hands about shoulder-width distance apart on the bar. Unrack the bar, and pull your shoulder blades back and down into the bench. Pull the bar down towards your upper chest, and have it touch before pushing the weight back up toward your eyes. As you press the bar up, imagine bringing your hands together, squeezing your upper pecs when you finish the rep. Complete 3 to 4 sets of 6 to 8 reps.6254a4d1642c605c54bf1cab17d50f1e

Begin Deficit Reverse Lunges with a dumbbell in each hand. Position yourself on topof an aerobic step or plate. Keeping your chest tall and core tight, take one leg and step back. Firmly plant your foot on the floor, then lower yourself under control until your knee touches the ground. Drive through the heel of the front leg to come back up, flexing your quad and glute to finish. Complete 3 to 4 sets of 12 reps for each leg.

To perform Landmine Rotations, put a barbell inside a landmine attachment. Grip the end of the barbell with both hands, and hold it out in front of you with your feet shoulder-width distance apart. Make sure your core stays tight as you rotate the bar toward one side of your body while pivoting both feet in that direction. Leading with your hips and shoulders, rotate the bar to the opposite side, all while maintaining tension in your core. Complete 3 to 4 sets of 10 reps for each side.

Last but not least, wrap things up with Air Bike Sprints. Hop on an air bike, and grab the handles. You can start with a simple interval workout by sprinting for 10 to 15 seconds, then cruising at a lower intensity for 30 to 40 seconds, and repeating for a total of 10 to 15 minutes.

Tim Liu, C.S.C.S.

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Lose 10 Pounds in a Month With These Exercises - Eat This, Not That

5 Easy Leg Exercises To Reduce Thigh Fat Fast

Modified Oct 19, 2022 10:37 PM IST

If youre looking for exercises to reduce thigh fat, youve come to the right place! This article discusses some of the easiest exercises that you can focus on if you want to lose weight and tone your thighs in the process.

However, its important to understand that you cannot use a set of exercises to cut fat from a particular area. If you lose fat, youll be doing so by working your entire body and while losing weight from across your body. However, as you lose weight, you need to tone your muscles as well. This is where exercises to reduce thigh fat will come handy.

When you think of exercises to reduce thigh fat, usually your mind will take you to heavy cardio movements. That isnt always the case.

You can use a combination of cardio movements and resistance training exercises to reap the maximum benefits of your efforts.

Bodyweight squats are an extremely common exercise. You may consider it to be a combination of cardio and resistance exercise.

You can do the exercise anywhere and can combine it with any other exercise you wish to. Moreover, bodyweight exercises can be used as warm-ups, finishers, and even to learn the proper form of an exercise.

Check out the complete guide for squats here.

Sumo squats focus more on the inner thighs such as your hamstrings. Interestingly, the difference between regular squats and sumo squats lies in the nature of the foot placement.

While you keep your feet at shoulder-width or slightly wider for normal squats, you need to keep your feet wide apart for sumo squats. You can exercise using your bodyweight or dumbbells, whichever is preferable.

Dumbbell lunges are an excellent pick from leg exercises that aid in reducing thigh fat. Not only do they help with toning your muscles, but they also focus on fixing any strength or imbalance between the two quads.

You can begin with bodyweight lunges to understand the form and movement, and move to dumbbell lunges as you become more confident about the same.

Find the complete guide for lunges here.

Another bodyweight pick from leg exercises to reduce thigh fat are side lunges.

To perform side lunges, stand with your feet wide apart. Next, keep your hands near your chest and go down towards the right. As you move, your right knee will bend, and your left leg will remain straight.

Use your right heels to push yourself back up to the starting position. Its important to keep the pressure on your quads and not let other parts take over.

Skaters are part of a group of cardio-intensive leg exercises that help reduce thigh fat.

You dont need any equipment to do skaters, but you need to learn the form properly. Since it comprises a combination of hand and leg movements, it is advised to tighten your core muscles for proper balance and stability.

Leg exercises to reduce thigh fat will only be useful if you can keep yourself in a calorie deficit. In fact, thats the only way to lose weight, no matter which workout routine you follow.

When youre in a deficit, your body will burn the stored calories to make up for the deficit, which, in turn, will facilitate fat loss.

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5 Easy Leg Exercises To Reduce Thigh Fat Fast - Sportskeeda

Loni Love says she wants to be a healthy role model for Black women.(Photo: SHERRI/Debmar-Mercury)

Loni Love is setting the record straight on what body positivity means to her.

In an interview with Sherri Shepherd on theSherri Show, the comedian revealed that even though she considers herself body positive, she still cares about her weight and its implications on her health and her ability to cross her legs.

"Look at this, I can cross my legs nowI haven't crossed my legs since 1992 Sherri, so this right here is an effort," she said.

The Emmy-award winner has lost 40 pounds but says her journey is far from finished.

"It's still a ways to go and you know what? I want to be a role modelbecause as Black women we gotta watch the diabetes, we gotta watch our cholesterol, we gotta watch our heart. So, it's very, very important that we look at our numbers," she said. The former The Real host went on to explain that self-love does not make her immune from bodily changes.

"Body positivity is not about weight, it's about being able to live no matter what size you are, but you care about your weight. You care about your health. And that's what we're doing," she said.

This is not the first time Love has been transparent about her mindset shift regarding her health and weight. In a March interview with Yahoo Life, she explained that she has become more conscious about what she consumes as she gets older.

"My attitude towards body image has been more about being healthier," she said. "I think I took for granted that you could eat a cheeseburger, or go to Taco Bell. In my 50s, I'm taking my health a lot more seriously. As far as my body, I don't care about people who are judgmental about women and their body types. I accept people for who they are."

Wellness, parenting, body image and more: Get to know the who behind the hoo with Yahoo Life's newsletter. Sign up here.

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Loni Love speaks on body positivity following weight loss: 'It's about being able to live no matter what size you are' - Yahoo News

By Chayil Champion October 5, 2022

Focusing primarily on decreasing body fat may not be the healthiest road to weight loss. Instead, think about altering body composition the ratio of fat to lean muscle. By thus reframing our view, we can position ourselves to achieve greater and more lasting success.

Increasing lean muscle mass and then losing fat will improve your strength and quality of life, said Deviny Mo, manager at UCLA Health Sports Performance powered by Exos. I recommend full-body resistance training to improve overall body composition.

Leaning too heavily on one exercise routine will not do the trick when it comes to your body composition sustainably said Mo.

Instead of working body parts, work body movement. Make sure a balanced resistance program includes a variety of pushes, pulls and rotations, Mo said.

Our bodies are capable of moving in a lot of directions, so make sure you expose yourself to a variety of exercises.

These include:

There are many variations of these workouts, and they can be done whether you are a beginner or an experienced gym-goer. While some exercises can be done at home, it is best to have a coach or trainer first show you how to do them properly to get the best results and avoid injury.

A strength coach is helpful because we can design a program that is balanced and progresses over time, explained Mo.

Going all-out in hyper mode at your local gym seven days a week does not mean youre going to see quicker or, for that matter, better results. Nor does running for 30 minutes on a treadmill and doing 200 sit-ups a day necessarily mean youre going to shrink the area around your midsection. There are other factors involved.

Changing your body composition comes down to a healthy balance of exercise, nutrition and rest.

If youre exercising hard every day but not optimizing your diet and not getting enough sleep, chances are you may not see the results you want. Your body needs premium fuel and appropriate rest to perform and look its best.

The good news is you can start small, with manageable exercises such as walking a lap or two around your neighborhood. You can also add portions of fruits and vegetables of your choice to meals. Gradually build your workouts and healthy diet until they become a part of your lifestyle, and youll see the changes in your body over time.

Stop focusing on the fat. Instead, focus on strengthening your entire body with exercises that target movement patterns for that day. For example, you can focus on upper body push exercises on Monday, lower body push exercises on Tuesday, recover on Wednesday, upper body pull exercises Thursday, and lower body pull exercises on Friday.

Spot treatments are a myth, she said. You cant reduce body fat in a certain area by doing exercises in a certain area. You will gain muscle and get stronger with that specific movement you are working at, but a change in body fat only happens as a result of consistent full body exercise and proper nutritional fueling.

Mo added, "To get the best results, emphasize whole-body movements during exercise, maintain a sustainable relationship with food, and prioritize your sleep," Mo said. "If you can integrate these three things into your current lifestyle, you will be able to make lasting changes while improving your quality of life."

Learn more about diet and exercise.

Tags: body composition, burning fat, diet, exercise, exercise tips, Fitness & Nutrition, nutrition, Top Stories, Uncategorized, weight loss, Wellness

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A healthy road to weight loss: Rethinking fat loss - UCLA Health Connect

DEAR DR. ROACH: Im 72, and I have had arthritis for three years: two years in both knees, one year in my right hip and the base of my spine. I am 53 and weigh 221 pounds, with a body mass index (BMI) of 39. I lost 23 pounds from January to June.

What is the BMI needed for an orthopedic surgeon to do a hip replacement for someone with osteoarthritis -- without a broken hip? I recently had an assessment of my hip X-rays. I was told Im at the outer cutoff of a BMI of 39, so Im eligible for a hip replacement operation. Then, a few weeks later, I saw the surgeon, who rejected me -- claiming that 39 isnt the outer limit, 35 is.

After a long talk, the surgeon said hed do it for me, but Id get a better result if I lose 20 more pounds and get my BMI down to 35. I felt jerked around, but said Id wait and lose weight. Im also trying to find a surgeon I like more than him.

So, what is the BMI needed for knee surgery: 35 or 39? -- L.C.

ANSWER: There is no standard cutoff BMI for joint replacement surgery. It is true that people with a BMI over 40 are at higher risk for medical complications; however, it is also true that people with severe arthritis and a high BMI still get improvement in their quality of life with surgery. Denying a person a cost-effective surgery that can greatly improve their quality of life simply because of a BMI number (which, in itself, is a flawed metric) is inappropriate.

I can understand why you would want to see a different surgeon, as it sounds like you were not treated well. However, the surgeon was right that surgical outcomes are better if a person can lose at least 20 pounds, according to a 2019 study. This included shorter lengths of stay in the hospital and a lesser chance of needing surgical revision. I wonder, though, if part of the benefit seen in the study was due to increased exercise prior to surgery, which is known to be beneficial in surgical outcomes.

DEAR DR. ROACH: My 45-year-old son has hemochromatosis. The treatment is phlebotomy of a pint of blood, sometimes every two weeks, until the iron level is normalized. My understanding is that the blood is discarded. Is there anything wrong with the blood? If not, I would think blood banks would welcome the donation. What are your thoughts on this subject? -- E.B.

ANSWER: Hereditary hemochromatosis is caused by the body absorbing too much iron due to a genetic defect. With no way to get rid of iron, it builds up and damages many organs, especially the heart, bone marrow, joints and adrenal gland. As you say, the best treatment is to remove iron in the form of red blood cells. This is effective at preventing most of the organ damage, if started quickly enough.

There has never been anything wrong with the blood of people with hereditary hemochromatosis, and the FDA here in the U.S. has always allowed the blood to be donated. However, until recently, the American Red Cross has not accepted blood donations from people with hereditary hemochromatosis. I am pleased to say that they have just changed their policy and will now be using this precious resource to help others, so long as the person meets all the criteria for being a blood donor. The blood will undergo all the standard and rigorous testing prior to being pronounced safe for use.

Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to ToYourGoodHealth@med.cornell.edu or send mail to 628 Virginia Dr., Orlando, FL 32803.

(c) 2022 North America Syndicate Inc.

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Dear Doctor: Weight loss before knee surgery is helpful, but even patients with a high BMI see benefits - OregonLive

A post is being shared on social media which claims that slim patches help in weight loss. A WhatsApp number is also provided in the post to place an order. Lets fact-check the claim made in this post through this article.

Claim: Slim patches/ weight loss patches are effective in weight loss.

Fact: Patches are a Transdermal way of administering a drug to the body. Federal Trade Commission (FTC) states, Nothing you wear or apply to the skin can cause substantial weight loss. So weight-loss claims for patches, creams, lotions, wraps, body belts, earrings, and the like are false. Research on the effectiveness of Transdermal Drug Delivery Systems (TDDS) is also in its nascent stage to confirm the efficacy of TDDS in treating obesity. Hence the claim made in the post is FALSE.

Before knowing about the effectiveness of slim patches in aiding weight loss, understanding patches in general and the method they employ to deliver the drug to the human body is essential.

Transdermal Drugs

Transdermal Drug Delivery (TDD) is an alternative to oral and injection-based drug delivery. According to U.S. Food and Drug Administration (FDA), Transdermal drug products are administered to the skin, through which the drugs permeate into the systemic circulation and are delivered throughout the body to the site of action. These transdermal drug patches are placed on the skin like an adhesive bandage. A nicotine patch is an example of a Transdermal drug used by persons trying to quit smoking.

Effectiveness of Slim/Weight-loss patches in aiding weight loss.

According to medical news today,Weight loss patches contain different ingredients that manufacturers claim can assist people in losing weight. The patches supposedly work by releasing active ingredients from an embedded delivery system onto the skins surface. Then, the skin must absorb the particles of the active ingredient to allow them to enter the persons bloodstream.

U.S. Federal Trade Commission (FTC) states, Weight loss is an internal metabolic process. Nothing you wear or apply to the skin can cause substantial weight loss. So weight-loss claims for patches, creams, lotions, wraps, body belts, earrings, and the like are false. They also warned consumers not to fall prey to advertisements that claim one can lose weight with a patch.

According to R.O health guide Weight loss patches often contain ingredients that have been studied as oral supplements for weight loss. But, that doesnt mean the ingredient will have the same weight loss effects when used in patch form (Pastore, 2015). At least one clinical trial has evaluated the topical application of natural ingredients for their slimming effect and the results werent particularly promising (Berardesca, 2011).

A study says, At present, drugs through transdermal administration to treat human obesity have not been reported. In general, TDDS for the treatment of human obesity still needs further study to investigate the effectiveness of drugs on the human body.

Several other articles that state that there is no evidence to prove the effectiveness of the weight-loss patches in aiding weight loss can be read here, here and here. With all this evidence, we can conclude that slim or weight loss is not a proven way to lose weight.

To sum up, there is no evidence to prove the effectiveness of weight loss patches (Transdermal) in burning fat.

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There is no evidence to prove the effectiveness of weight loss patches (Transdermal) in burning fat - Factly