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Polycystic ovarian syndrome (PCOS) is a widely prevalent endocrine disorder in womenaccompanied by various symptoms and implications. It has been known for decades to have an incidence of 8-13% in all reproductive age groups, respectively [1].Anovulation and hypothalamic-pituitary-ovarian axis dysfunction characterise PCOS, although it varies from other types of ovulation failure, marked by inadequate ovarian follicle development or reduced gonadotropin production (or both) (not detected by routine examination). PCOS patients are more likely to have endometrial hyperplasia. Insulin resistance (IR), metabolic syndrome (MS), and persistent low-grade inflammation are some of the other reproductive symptoms of PCOS [2]. Our understanding of the pathophysiological process, diagnosis, and therapy of PCOS has advanced recently. In this study, we focus on lifestyle modifications, type 2 diabetes (T2DM) medications, and bariatric surgery as treatment and prevention methods for metabolic comorbidities in PCOS.

Modifications in Lifestyle

Over half of all PCOS sufferers are overweight or obese[3], so PCOS patients are primarily recommended to reduce weightsince a good, balanced diet combined with regular exercise can raise their metabolism, improve insulin sensitivity, and help them lose weight safely [4]. Patients of PCOS have hormonal imbalances, high blood cholesterol levels, and are obese. It is critical to understand that working out alone will never be enough to help them lose weight. It is more important to have a healthy diet. ForIndian women, diet is seldom a priority. A healthy diet should be high in fibre and protein (1 g/kg body weight). A 30% calorie deficit, or 500 to 750 kcal per day (1200 to 1500 kcal per day), should be stated. According to various studies, overweight people can lose weight, and PCOS females with infertility had irregular ovulation and more excellent responsiveness to ovulation induction drugs, resulting in higher pregnancy and live birth rates. According to research, reducing up to 5% of one's initial weight can help restore regular menstruation and boost the reaction to ovulation and reproductive medications [5].

Genetics

Speaking genetically, the substantial connection of PCOS susceptibility variants in the meta-analysis of genome-wide association (GWAS) data using the cardinal PCOS-associated variables, ovulatory dysfunction (OD),hyperandrogenism (HA), andpolycystic ovarian morphology(PCOM), backed the idea that various variations can cause PCOS through different mechanisms [5].

Ovulation Inducers

Ovulation inducement is the cornerstone of treatment for infertile PCOS patients who want to become pregnant because 70% of women with PCOS have dysovulation or no ovulation [5].

Clomid citrate(CC) is the drug of choice for ovulation induction in polycystic ovarian syndrome in adolescents [6]. By inhibiting estrogen receptors in the hypothalamus, CC works as an anti-estrogen, increasing the pulse width of gonadotropin-releasing hormone (GnRH) in the anterior pituitary as well as an increase in follicle-stimulating hormone production (FSH). Luteinizing hormone (LH) is a hormone that aids in the development of follicles. CC is usually given for five days between the second and fifth days of the period, commencing at 50 mg per day and rising progressively to 150 mg per day. CC can be administered in tandem with metformin for women with PCOS resistant to CC (conditional evidence-based recommendations, moderate-quality evidence). Clomid is responsible for roughly 30% of successful pregnancies; however, 20% of these pregnancies end in miscarriage or stillbirth. Side effects include ovarian enlargement, hyperstimulation syndrome, multiple pregnancies, hot flushes, gas, bloating, and fatigue [7].

Aromatase transformsandrogens into estrogen. In the third generation, letrozole is the most widely used non-steroidal selective AI for inducing ovulation. Letrozole inhibits ovarian estradiol secretion. The sensitivity of the follicles to FSH rises when the pituitary secretes more FSH, increasing the ovulation rate. This is due to the hypothalamus's release of negative feedback and a short rise in androgens in the ovary [6].

Gonadotropin treatment for women with anovulatory PCOS. Patients who have failed first-line oral ovulation stimulation medicines should consider this as a second-line alternative, such as AI and SERM[7].

Insulin secretion and function are altered in people with PCOS. The effects of hyperinsulinemia and insulin resistance on androgen levels in PCOS patients have long been documented. Insulin controls ovarian activity, and excessive insulin levels can harm the ovaries. Muscle cells produce high quantities of androgens in response to excess insulin, delaying follicular development and resulting in the polycystic ovarian morphology characteristic of PCOS. Acanthosis nigricans has long been used to signify insulin resistance. Insulin resistance makes PCOS patients more vulnerable to long-term health issues like type 2 diabetes and cardiovascular disease, both of which can be fatal[7]. As a result, treating insulin resistance with medications and lifestyle modifications is essential for PCOS therapy [8].

Insulin resistance is traditionally indicated by acanthosis nigricans. Insulin resistance in long termcan have systemicadverse side effects. As a result, insulin resistance treatment, including drugs and lifestyle changes, is critical for PCOS treatment [9].

Metformin is a biguanide medication that has been proven to be both safe and effective. Even though it is still an authorised application, metformin has long been used to treat type 2 diabetes and is one of the most often utilised insulin sensitisers in treating PCOS. Metformin improves insulin sensitivity in peripheral tissues by lowering hepatic glucose production, boosting glucose absorption, and reducing hepatic glucose synthesis. Metformin side effects include nausea, vomiting, diarrhoea, and abdominal distension. PCOS patients are more likely to acquire prediabetes or type 2 diabetes. Obesity can often generate misunderstandings regarding PCOS and type 2diabetes mellitus (T2DM), despite this apparent relationship. As a result, type 2 diabetes prevention is essential in this population, and metformin therapy has been shown to lower the incidence of type 2 diabetes in patients with high PCOS. Compared to the broader public, PCOS patients have a poor lipid profile, with a decrease in high-density lipoprotein (HDL) and an increase in triglyceride levels, which are critical predictors of cardiovascular complications. As a result, in PCOS, dyslipidemia treatment is critical. Metformin reduces dyslipidemia by directly reducing hyperinsulinemia or altering the liver's free fatty acid metabolism. Metformin has been demonstrated in several trials to significantly affect dyslipidemia, although it did not affect total cholesterol levels. Metformin is prescribed to women with PCOS at a beginning dose of 500-850 mg per day, which can be raised to 2000 mg per day if tolerated. Metformin in higher doses can help people lose weight and improve their lipid profiles, especially if they are obese and have PCOS. Metformin usage over a long period has also been associated with vitamin B12 deficiency. Metformin has mild gastrointestinal side effects that can be prevented by starting with a modest dose of 500 mg and gradually rising to a maximum dose of 1500 mg once a week [8]. The most common symptoms are abdominal pain, diarrhoea, nausea, vomiting, and minor weight loss. Different therapeutic alternatives for metformin-intolerant women with PCOS should be examined due to metformin intolerance and its associated adverse effects.

Inositol, a dietary supplement, aids insulin signalling. Its role in regulating PCOS' metabolic and biochemical components is not well known. According to a new study, menstrual periods and ovulation can be improved. Although this recommendation cautions against using Inositol owing to the limited advantages, it also has a low risk of adverse effects and is cheap [9].

Potentiation refers to protinogens such glucagon-like peptide1 (GLP1) and glucose-dependent unguided polypeptides (GIP) that boost glucose-dependent insulin release, especially after a meal. Reaction to incretins Insulin resistance, especially type 2 diabetes, is linked to a change in incretin function. Researchers revealed that PCOS patients have lower levels of the hormone incretin in a recent study. As a result, targeting this system as a treatment for type 2 diabetes has become a feasible alternative, with improved glycemic control and weight loss in type 2 diabetes patients. Mimetics is a promising drug that targets a specific metabolic target and can be used to treat PCOS in various individuals [8].

Dyslipidemia, which is characterized by high LDL-C, triglycerides, and low HDL-C in PCOS women, is a key predictor of cardiovascular risk. As a consequence, improving the lipid profile and, as a result, decreasing the risk of cardiovascular disease would be a successful PCOS therapy. Statins have been shown to help with the treatment of PCOS. A statin (also known as atorvastatin, fluvastatin, pravastatin, rosuvastatin, and simvastatin) is a drug that prevents cholesterol from being made. In mice, the enzyme 3-hydroxy-3-methylglutaryl coenzyme A (HMGCoA) reductase is essential for cholesterol production. HMG-CoA is transformed to mevalonate when this enzyme is inhibited, limiting cholesterol synthesis. In obese women with PCOS, atorvastatin therapy lowered serum malondialdehyde (MDA), an oxidative stress marker. Furthermore, atorvastatinlowers androstenedione and dehydroepiandrosterone sulfate (DHEAS) levels in this group of PCOS women. When compared to a placebo, atorvastatin enhanced serum vitamin D (25(OH)D) in PCOS patients after a 12-week therapy. However, because of its teratogenic potential, It should not be utilized in reproductive-aged young women. until more rigorous evidence is available to establish its efficacy [8].

Spironolactone, flutamide, and finasteride are antigens that reduce hirsutism and acne problems in PCOS patients. Individuals with increased lipid levels, which are frequent in PCOS, may benefit from these antigens. In 40 women with hirsutism, for six months, the effects of spironolactone 100 mg, flutamide 250 mg, and finasteride 5 mg were examined[9]. Despite the fact that there were no significant differences between the groups, all three drugs were effective. Spironolactone (25-100 mg twice daily) is the most commonly given antiandrogen due to its safety, availability, and low cost.

In the treatment of PCOS, the major mechanism of action of OCs is to control menstruation. These drugs also reduce hirsutism, acne, and hirsutism by lowering testosterone levels. Estrogen and progestogen combinations are the most common OCs used to treat hirsutism and acne caused by PCOS. In theory, these medications are more successful than prior formulations at treating androgenic symptoms. After six months of OC therapy, most women with hirsutism achieve clinical improvement. The findings also suggest that antigens and OCs might collaborate to generate synergy. Treatment for PCOS should be offered not just to ease symptoms, but also to avoid long-term complications. Doctors frequently prescribe a combination of oral contraceptives and antigens to lower testosterone levels and alleviate symptoms while preserving the endometrium. Dependence onethinylestradiol and cyproterone acetate should be minimized due to the increased risk of thromboembolic events, and they should not be considered first-line COCP medications [10,11].

PCOS patients who are unable to conceive and are not in danger of becoming pregnant, amenorrhea, or irregular uterine bleeding can be treated with medroxyprogesterone acetate (MPA). Ovarian androgen production is suppressed by monthly progestogen therapy, but abnormal endometrial development is not. MPA also improves insulin sensitivity and lipid profile in PCOS patients [12].

Orlistat

Orlistat is a lipase inhibitor that inhibits triglyceride breakdown in the stomach and pancreas, lowering dietary fat absorption. Orlistat is a weight-loss medicine that has been shown to work, but its effectiveness has been questioned. Orlistat treatment showed significant decreases in body weight and blood levels in a study that investigated the effects of orlistat vs metformin treatment on biochemical and hormonal variables in women with PCOS. Androgen levels are greater than metformin levels[13]. Orlistatalso decreased total cholesterol, testosterone, and IR markers. Orlistat also lowers blood pressure and, due to its weight-loss benefits, may assist to avoid type 2 diabetes in this high-risk group. Orlistat has been linked to increased lipodystrophy, diarrhoea, stomach pain, and flatulence when taken 120 mg three times a day with meals, it is the recommended dosage. It might also lead to a deficiency in fat-soluble vitamins. While orlistat may be helpful in the treatment of obesity, its effectiveness in controlling the metabolic aspect of PCOS is disputed. When compared to peer controls and non-obesity PCOS patients,visceral adiposity Index (VAI) levels were greater in overweight and/or obese PCOS patients, and were linked with several metabolic and inflammatory parameters [14].

Sibutramine

The appetite suppressor sibutramine is used in conjunction with lifestyle changes to treat obesity. It's a reuptake inhibitor of monoamines. It prevents neurotransmitters including serotonin, norepinephrine, and dopamine from being absorbed [15].

Rimonabant

Rimonabant is a cannabinoid 1 (CB1) receptor blocker used to treat anorexia and obesity. Rimonabant lowered alanine aminotransferase (ALT) and body weight in obese PCOS patients without nonalcoholic fatty liver disease (NAFLD) [16].

Naltrexone/bupropion

Opioid receptor antagonist naltrexone has a high affinity for the u00b5-opiate receptor, this is connected to eating habits. By decreasing dopamine release, naltrexone has been proven in animal tests to lower food intake, consumption, and binge eating behaviour. It was recently authorized by the US Food and Drug Administration (FDA) for the treatment of alcoholism and drug addiction. Antidepressant bupropion can be used to treat depressionand smoking cessation. It acts by preventing the reuptake of dopamine. Weight loss was the most common side effect in clinical trials [15]. Despite the fact that none of these medicines has been authorized by the FDA for the treatment of obesity, scientific trials have shown that combining them results in considerable weight reduction. For example, the combination naltrexone/bupropion (N/B), sold under the oral tablet name Contrave, was recently authorized for the treatment of obesity in the United States and Europe. As a result, naltrexone and bupropion may have clinically significant weight-loss benefits on the metabolic component of PCOS.It's unexpected that this guideline now encompasses infertility surgery and antimicrobial pharmacology in regard to fertility therapy. Despite the paucity of data regarding PCOS and fertility, both treatments should be examined. Because of the potential risks to the baby from pregnancy, women who are having surgery should carefully consider postponing conception until they have achieved nutritional stability after losing weight. Neonatal mortality and growth limitation are two issues that need to be addressed. It can also help those with preeclampsia, gestational diabetes, and big gestational age children, as well as comorbidities including type 2 diabetes, hypertension, and dyslipidemia [16].

There is increasing evidence suggesting that PCOS affects the whole life of a woman, can beginin uteroin genetically predisposed subjects, manifests clinically at puberty, and continues during the reproductive years [16]. Vitamin D insufficiency or inadequacy affects 45-90% of reproductive-age women. According to research, vitamin D insufficiency was associated with a substantial reduction in ovulation rate, pregnancy rate, and the chance of a live delivery in PCOS women receiving ovarian stimulation for infertility [17-20]. Patients with polycystic ovarian syndrome, ovulation dysfunction, and metabolic disorders may benefit from vitamin D medication. To make firm conclusions on the effect of vitamin D supplementation on female reproductive health, randomized, prospective, and controlled studies are required [21].

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Recent Advances in the Management of Polycystic Ovary Syndrome: A Review Article - Cureus

MONDAY, Aug. 8, 2022 (HealthDay News) -- After experiencing a case of COVID-19 rebound late last month, President Joe Biden tested negative Saturday and Sunday and left the White House for his home state of Delaware.

"He will safely return to public engagement and presidential travel," Biden's doctor, Kevin O'Connor wrote in a letter posted Sunday.

"I'm feeling good," Biden told the Associated Press while boarding Marine One for a trip to Rehoboth Beach.

The president, who is fully vaccinated and boosted, first tested positive for COVID-19 on July 21 and began taking the antiviral Paxlovid to reduce the odds of severe disease. According to his doctor, Biden's vital signs remained normal throughout his infection, but his symptoms included a runny nose, cough, sore throat, and body aches.

Biden tested negative on July 26 and July 27 but then caught a rare rebound case on July 30, forcing him to isolate again. He continued to test positive until Saturday, when he received his first negative result. While the president was isolating in the White House residence, First Lady Jill Biden remained in Delaware, the AP reported.

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Biden Tests Negative for COVID-19 Again, Leaves Isolation - HealthDay News

MONDAY, Aug. 8, 2022 (HealthDay News) -- The U.S. Food and Drug Administration has approved Enhertu (am-trastuzumab-deruxtecan-nxki), an intravenous infusion treatment for patients with unresectable or metastatic human epidermal growth factor receptor 2 (HER2)-low breast cancer.

HER2-low is a new subclassification within HER2-negative, describing breast cancer that has some HER2 proteins on the cell surface, but not enough to be classified as HER2-positive. HER2-low patients are eligible for Enhertu if they have received a prior chemotherapy for metastatic disease or their cancer returned during adjuvant chemotherapy or within six months of completing chemotherapy.

The approval is based on results from the randomized DESTINY-Breast04 trial, in which 373 patients received Enhertu every three weeks and 184 received physician's choice of chemotherapy. Both progression-free survival and overall survival improved in patients with unresectable or metastatic HER2-low breast cancer receiving Enhertu. Nausea, fatigue, alopecia, vomiting, constipation, decreased appetite, musculoskeletal pain, and diarrhea were the most common adverse reactions.

"Today's approval highlights the FDA's commitment to be at the forefront of scientific advances, making targeted cancer treatment options available for more patients," Richard Pazdur, M.D., director of the FDA Oncology Center of Excellence, said in a statement. "Having therapies that are specially tailored to each patient's cancer subtype is a priority to ensure access to safe and innovative treatments."

Approval of Enhertu was granted to Daiichi Sankyo.

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FDA Approves First Targeted Therapy for HER2-Low Breast Cancer - HealthDay News

New findings determined that practicing time-restricted eating (TRE) by eating early in the day (eTRE) was more effective for weight loss than eating over a window of 12 or more hours in adults with obesity.

Relative to the control eating group, the eTRE plus energy restriction trial group lost an additional 2.3 kg, an approximate 50% improvement in weight loss.

Study author Courtney M. Peterson, PhD, University of Alabama at Birmingham and colleagues noted that eTRE is both feasible, with participants averaging 6.0 days per week on average and may lead to greater improvements in mood, which may benefit adherence.

It also improves mood by decreasing fatigue and feelings of depression-dejection and increasing vigor, and those who can stick with eTRE lose more body fat and trunk fat, Peterson wrote. However, eTRE did not affect most fasting cardiometabolic risk factors in the main intention-to-treat analysis.

To determine the efficacy of eTRE on weight loss and cardiometabolic health, investigators conducted the 14-week, parallel-arm trial between August 2018 - April 2020. They included new patients with obesity at the Weight Loss Medicine Clinic of the University of Alabama at Birmingham (UAB) Hospital. Eligible patients were 25 - 75 years old, had a body mass index (BMI) between 30.0 and 60.0, and were not diabetic or had a severe or unstable chronic medical condition.

They were randomized to follow low eTRE with an 8-hour eating window between 7:00 and 15:00 or a control eating schedule with a self-selected 12-hour window designed to mimic US median meal filming habits, noted the investigators. All received weight-loss treatment with energy restriction.

The study enrolled 90 participants (72 [80%] female), with a mean BMI of 39.6 and mean age of 43 years. The findings suggest the eTRE + ER group adhered to a mean of 6.0 days per week, which was lower than the control + ER group (6.3 days per week; P = .03).

Both study groups achieved clinically meaningful weight loss (-6.3 kg vs -4.0 kg), but the eTRE + ER intervention was more effective for weight loss, losing an additional 2.3 kg (95% confidence interval [CI], -3.7 to -0.9 kg; P = .002).

However, investigators noted there was no statistically significant differences in absolute fat loss (-1.4 kg; 95% CI, -2.9 to 0.2 kg; P = .09) or the ratio of fat loss to weight loss (n = 41; -4.2%; 95% CI, -14.9 to 6.5%; P = .43).

Moreover, the eTRE+ER intervention lowered diastolic blood pressure by an additional 4 mm Hg (95% CI, -8 to 0 mm Hg; P = .04) relative to CON+ER. The effects of eTRE+ER were equivalent to reducing calorie intake by an additional 214 kcal/d.

The intervention was additionally more effective at improving total mood disturbances, including fatigue-inertia, depression-dejection, and vigor-activity. All other cardiometabolic risk factors, food intake, physical activity, and sleep outcomes were similar between groups, reported the investigators.

In invited commentary, Shalender Bhasin, MB, BS, Harvard Medical School, noted the limitations of this studys findings, including a lack of clarity on whether TRE late in the day is deleterious and a lack of generalization to those with cardiometabolic disorders.

Substantially larger randomized clinical trials of longer duration are needed to comprehensively evaluate the hypothesized benefits and risks of long-term TRE of calorically restricted diets in adults, Bhasin said. For now, TRE is a promising idea in need of stronger clinical trial evidence to support its benefits and long-term safety.

The study, Effectiveness of Early Time-Restricted Eating for Weight Loss, Fat Loss, and Cardiometabolic Health in Adults With Obesity: A Randomized Clinical Trial, was published in JAMA Internal Medicine.

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Early Time-Restricted Eating Effective for Weight Loss in Patients with Obesity - MD Magazine

Whether we like it or not, womens sense of body image is largely shaped up by societal standards and stereotypes. Being thin sometimes takes precedence over being fit. But at what cost, really? At one point in life you do realize what truly matters, and thats when you start a healthy weight loss and body transformation process. Thats just what happened with Radhika Nihalani, a 39-year-old public relations professional and communication strategist.

Today, shes a woman who balances career, motherhood and her own wellness with equal gusto. But it has been a learning curve, and something that all women can learn from.

I have had a love-hate relation with my body since as long as I can remember. I went from being a fat cute 80 kg teen to running 20 kms a day with literally no food, going down to an anorexic 48 kilo young adult. I had no perspective on fitness or nutrition I just wanted to be thin, Nihalani tells Health Shots on a candid note.

For the unversed, anorexia is a psychological eating disorder in which a person self-starves, suffers excessive weight loss and fears becoming fat.

Nihalani, who is now a regular at the gym, says it took a lot of self discipline to prevent herself from falling deeper into the anorexic life.

Once she found a good balance and started to live a fit and nutritious life, she got pregnant! That also meant eating away to her hearts delight.

I totally let myself loose and ate like I had never eaten food before! I was confident I will lose the weight easily I had done it before, I can do it again, she shared.

But reality hit her hard post her first pregnancy.

Once the baby was out, I realized the struggle, the uphill battle, the nights I wanted to bury my face and not wake up for a week, to the days I wished ended even before they started. My body had changed, it was resisting any weight loss and I was losing my will to fight it (must I confess, I have phenomenal will power), said Nihalani, who is a mother of two and the founder of Mumbai-based Think Ink Communications.

Hardships are aplenty be it in motherhood, professional life or in a weight loss journey.

Its hard. Raising a baby (or two) is hard. Raising a baby and going back to work is hard. Raising a baby, going back to work and getting back to shape is Goddamn hard, she adds.

Women tend to put a lot of pressure on themselves to become a certain shape. To add to that, the social media pressures are intense.

When we dont achieve that size, we stress eat, we dont work out we do everything we arent supposed to be doing. Its a vicious cycle almost impossible to break away from, Nihalani points out, voicing the agony of every woman who struggles to look Insta-perfect nowadays.

Nevertheless, she is happy about the fact that she is slowly embracing her body in its shape and form.

Im finally learning to love my body, with all its bulges and fat pockets. Does it mean that I dont want to lose weight? Hell yes, I do! But I have started to love my body and I can feel it love me right back, she says.

How?

I respect my body to be able to see me through hard work days and harder mom nights. It allows me to be a badass at work and be a super enthusiastic mom, shares Nihalani.

Also read: 8 amazing things that happen to your body when you just lose 5 kgs

It is only after her second delivery that she joined a gym and that has been a life-changing experience for her. It didnt just alter her weight loss journey, but also changed her perspective on fitness.

Now I am just not working out to be thin, but to be strong. I have many bad days where I dont want to put in any work and miraculously become a side that I see on all magazine covers But you let those days pass. You learn to accept yourself at your weakest, eating two ice creams post dinner and at your strongest, juggling work, kids, life the way only a mom can do.

Take that 30 minutes (if not more) out for yourself. Not for your husband, your parents, your in laws, your children, but for yourself! For Nihalani, one hour a day of me time is sacred for her because of the mental strength it adds to her life.

It reminds me that I can push myself without falling apart, it reminds me that a determined mind can achieve anything, it reminds me that when you feel like giving up is exactly when you shouldnt but more than anything it reminds me that we all should take out some time for ourselves to do something that make our hearts truly happy! Just for ourselves, she wrote in a recent Instagram post.

Pick up any form of fitness that you like and do it every single day. It might seem impossible when you are constantly doing a zillion things, but its possible.

Slowly you will see your body change and thats magic. Its not a short sprint its a marathon. We have to keep at it. Remember that losing weight is short-term decision, and embracing fitness is a lifestyle change, she concludes.

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Weight loss story: I went from being an 80 kg teen to an anorexic 48 kg young adult - Health shots

Getting fit after 50 requires a bit more effort than it did in your 30s and 40sespecially if you haven't been active in a while. The reason for this is as you get older, your body begins to change. It's a time of life when you lose lean muscle mass, and your metabolism slows down as a result. What's a 50-year-old supposed to do if the weight is simply not coming off? It's important to know the right plan since there are fitness mistakes at 50 that can prevent you from losing weight.

It's important to be active during your entire life to maintain your fitness and control your weight, but not everyone has been diligent over the years. Don't stress, because it's never too late to start a solid routinejust be sure it's the right one. Whether you're already working out or want to start an effective fat-loss routine, beware of the mistakes you may be making that will prevent you from losing fat. Read on to learn more, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

One of the biggest mistakes people at 50 make is thinking that performing cardio is the best way to lose weight. It's also a common belief that lower intensity is the way to go since they're older and they want to take it easy. The truth is, cardio is not the most effective tool for weight loss, and if you are doing cardio, it should be done at higher intensities in order to maximize your calorie burn.

Related: 5 Signs of Poor Fitness You Should Never Ignore as You Age, Trainer Says

So many people think they should run miles and diet in order to burn fat. Simply put, if your goal is to drop pounds, you should make strength training the main focus of your training, aiming for at least 2 to 3 sessions per week. By strength training, you can lose approximately 1.4 percent of your body fat. In fact, studies indicate that by strength training properly, you can lose body fat without needing to go on a diet. So start pumping some ironyou will not be disappointed with the results.

Regardless of how hard you work at it, performing strength training isn't a great segment of your workout if you're not doing it properly. Many people believe that in order to lose fat, you have to use lighter weights and perform higher reps. Think again, because it's exactly the opposite.

Since building and maintaining lean muscle is the biggest priority when you want to burn fat, you need to challenge your body to lift heavier weights. If you're used to training in the 15+ rep range, it's prime time to bump it down and play in the 6 to 10 zone instead.

Be sure that along with your strength training, you perform mostly compound exercises. Presses, rows, squats, and hinge movements are all great choices to add to your routine.

Related: Speed Up Your Metabolism After 50 With These Floor Exercises, Says Trainer

Many people who are on their fitness journey enjoy tracking their stats on their smartwatches to see how many calories they've burned. It's great to get data on your training and see where you're going. Beware, however, that many calorie trackers overestimate the amount you burn.6254a4d1642c605c54bf1cab17d50f1e

Additionally, some individuals track their calories burned and have a false idea that they can eat that back. Just because your watch says you burned 300 calories, that doesn't mean you should have 300 extra calories. Instead of looking at calories burned, focus on improving your workout performance and staying within your calorie deficit.

Tim Liu, C.S.C.S.

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Fitness Mistakes at 50 That Prevent You From Losing Weight, Says Trainer Eat This Not That - Eat This, Not That

The toughest part when embarking on a weight loss journey is to choose the right form of workout and even when one is sure about the workout plan one should know everything about it. Do not start on a weight loss journey only by knowing a thing or two.While we all know about the benefits that different forms of exercises provide us, we are mostly unaware of the health complications and injuries posed by them. Most of us are also oblivious to the fact that workouts yield benefit to the body only when done in a proper duration and in the correct technique.Weightlifting is one of the best forms of workout. There are several types of weightlifting exercises like push-ups, chest press, squats, deadlift, rows, curls, dips, shoulder press and more. However, there are several risks of injury when it is not done properly.Read: 5 things we can learn from Richa Chadhas weight loss journey

Common injuries that can happen during weightliftingAs per a research report, "Weight-training can cause significant musculoskeletal injuries such as fractures, dislocations, spondylolysis, spondylolisthesis, intervertebral disk herniation, and meniscal injuries of the knee."

Pectoralis tendon ruptures: Incorrect way of weightlifting can lead to pectoralis tendon ruptures. The pectoralis major muscle is the bulk of the anterior chest mass. Rupture in this mass is also seen during boxing, and windsurfing sports.

As per a study majority of pectoralis major injuries are the result of bench pressing, which is a very commonly performed exercise, especially by novice weightlifters.

Distal biceps tendon rupture: Distal biceps tendon rupture is also commonly seen among weightlifters. This is usually treated through a surgical repair. Chronic distal bicep tendon ruptures may require the patient to have allograft reconstruction of the tendon.

Capsulolabral injuries: Injury to the capsulolabral complex of the shoulder is commonly seen among athletes but its occurrence in weightlifters is considerably high. A 2017 research study published in the Journal of Orthopaedicssays that, "Upper extremity resistance training exercises place emphasis on large muscle groups to create strength and hypertrophy while neglecting smaller muscles responsible for upper extremity joint stabilization. Specifically, exercises that emphasize larger muscle groups may create an imbalance of the internal versus external rotator cuff musculature, rotator cuff-deltoid force couple, and periscapular musculature. These imbalances have been associated with shoulder injury in various investigations."

How to prevent such injuries from happeningExperts say chronic ruptures and tears are due to the fact that the trainer focuses only on the large muscle groups neglecting the smaller groups which are actually responsible for joint stability.

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Weight loss: Common injuries during weightlifting and how to manage it - Times of India

Whether its promoting shiny, thicker hair and a clearer complexion or providing more energy to tackle the day, protein is essential to any well-balanced diet. Since breakfast is the most important meal of the day, we asked health and nutrition experts for 3 ways to add more protein to it, and how to lose weight healthily in the process. Read on for tips, suggestions and insight from Jay Cowin, registered nutritionist and Director of Formulations at ASYSTEM, and Trista Best, registered dietitian at Balance One Supplements.

The 100+ Best Beauty Launches Of 2022

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Whether you're making an omelet or just craving scrambled eggs for breakfast, Cowin notes that using egg whites is an instant way to add more protein to your diet. Protein, he stresses, is needed for healthy weight loss for several reasons. "The best breakfast food for healthy weight loss is anything that's packed with protein or filled with nutrients," he says, "Eating protein while doing strength training will help you maintain muscle mass, which means the weight you'll shed during this period will be pure body fat."

With that said, Cowin suggests eating an egg white and vegetable omelet this week for weight loss-promoting protein. "Egg whitesarelow in caloriesbut very high in protein," Cowin adds, "They're also a good source of vitamin B. Making an omelet with this, plus vegetables is a great way to get some nutrients into your breakfast." Some good vegetable options he recommends include spinach, mushrooms, and onions.

Cowin explains thatout of the three macronutrients (fat, carbs, protein), protein will keep you fullest for the longest because it "suppresses your appetite." This, he notes, is a "big help when you're trying to cut back." Protein also has a "higher thermic effect than the other macronutrients," which means your body has to burn many calories to digest and process it, he points out.

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While oats are already protein-rich on their own, Cowin has another idea to add even more of the nutrient to your first meal of the day. "A great breakfast food that's filled with protein is oats," he says, "You can pair this up with some almond milk and some berries, or even blend them all together with ice and add some protein powder to turn it into a shake." This, he says, is "convenient for those who are always on the go." You can also make overnight oats, he suggests "which you can customize any way you like."

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While avocado toast already does have protein itself from the fruit used to make it, Best suggests adding a fried or scrambled egg to your meal for even more protein. Eggs, she says,are a low-calorie and nutrient dense food. In addition, they are also and a great source of protein, which is needed for satiety (to help with weight loss) and metabolic rate.Best explains that avocado toast is becoming a "very popular breakfast staple, especially among health enthusiasts and those wanting to integrate healthier eating," she notes, adding that avocado toast is also a great meal idea for anyone trying to lose weight.

Avocados paired with eggs is an "excellent way to take in many nutrients and healthy fats that can improve our health," she stresses, as these foods are "beneficial for heart health, inflammation, and even skin health."These factors (along with the protein from the eggs) will "cause the digestion process to slow down which will keep the consumer full for longer and thereby prevent overeating."Best recommends making your avocado toast and egg meal with whole wheat bread, as "the healthy fats that avocados provide along with the fiber found in whole wheat toast are an incredible weight loss combination."

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3 Ways To Add More Protein To Your Breakfast For Healthy Weight Loss, According To Experts - SheFinds

Kerry Katona has said you could park a bicycle in her behind after holiday weight-gain. (Getty Images)

Kerry Katona has joked that you could park a bicycle in her behind, after embarking on a mission to shed the weight she gained on holiday.

The 41-year-old former Atomic Kitten star and mother-of-five recently returned from a family holiday in Spain and after seeing paparazzi photographs of herself on the beach has declared herself to be on a weight loss mission.

Katona shared in a video on social media: "My God! The size of that a**e! If anyone needs to know where to park their bike - right here", she quipped pointing to a photograph of herself taken from behind in a bikini.

Read more: Kerry Katona once wanted 'to drive car off bridge' amid money worries

The reality TV star - who earlier this year declared she was a millionaire thanks to the money she has raised through online subscription site OnlyFans - told her 801K Followers she is determined to get fit.

Katona posted a video of herself sweating it out on the treadmill, and said: "I tell you what I am losing this weight!"

The singer compared herself to a whale, adding, "After seeing pictures of myself in the paper... I am the one who swallowed Pinocchio and his dad."

Kerry Katona tok part in Celebrity SAS: Who Dares Wins in 2021. (Channel 4)

Katona went on: "I want all of you to follow me on this journey. I'm going to document everything that I do. I'm going to lose this weight once and for f***ing all. I'm going to lose it.

"I'm not as young as I used to be, it's not as easy to keep it off. I'm just f***ing fat. I love my food, I do but I love my kids more. I want to be around for a long, long time."

The former I'm A Celebrity... Get Me Out Of Here! winner insisted she is maintaining a body positive image for her children - but she also wanted to be healthy.

She said: "I am embracing my body! I am very open and honest with my kids.

Kerry Katona is determined to get back in shape. (Getty Images)

"Ive had surgery. Why lie to them? But Im a 41-year-old woman. Im entitled to do what I want to do after having five kids. And Im very open and honest with my kids and hopefully everything that Ive had done will put them off for life! But I'm not going to hide away what Ive done!

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"Yes, I look huge. Its not healthy, its not good. I need to get in the gym when I get home. Ive definitely got body issues. I love my food. I think thats the problem. I love it so much. So there we go. My bodys just swollen."

The singer is mother to daughters Molly, 20, and Lilly, 19, from her marriage to Brian McFadden, as well as daughter Heidi, 15, and son Max, 14, from her second marriage to Mark Croft. She also has eight-year-old daughter Dylan-Jorge from her relationship with late husband George Kay.

Read more: Kerry Katona says she is a millionaire again thanks to OnlyFans

Katona is engaged to personal trainer Ryan Mahoney, who she met on dating app Bumble in 2018. He proposed in August 2020.

Watch: Kerry Katona recently revealed she has been diagnosed with IBS

Read more:
Kerry Katona vows to lose weight after saying you could park a bike in her behind - Yahoo Canada Shine On

A student who managed to lose an incredible amount of weight had their efforts slammed by their "fat" family, who said they're going to pile the pounds back on.

They shared the dysfunctional situation to Reddit, under username u/ShiftDry9280, where their post, which can be read here, has amassed more than 8,000 upvotes, while the top comment was liked more than 12,000 times.

In the post the student claimed both they and their family were overweight growing up, after never being taught "good nutrition, portion sizes," amid a lack of exercise.

After going to college, they soon realized their plates were piled high in comparison to their peers, while they also started doing exercise.

Over the next 2 years they went from a size 22 to a 12, but their family poured scorn on their achievement when they visited home.

While it's not clear where the family is based, obesity is a serious problem among American adults.

Obesity is measured via a person's BMI (Body Mass Index), with adults who have a calculation of between 25 and 30 classed as overweight, and over 30 is obese.

Statistics from the Centers of Disease Control and Prevention (CDC) revealed nearly half of adults, 41.9 percent, were obese, using data from 2017 to 2020.

That number is up from 30.5 percent between 1999-2000, while the cases of severe obesity rose 4.7 percent to 9.2 percent in the 3 years to 2020.

"Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer. These are among the leading causes of preventable, premature death," they said.

And it seems the Redditor's college education is among the factors associated with healthier habits, as the CDC added: "Overall, men and women with college degrees had lower obesity prevalence compared with those with less education."

They explained after starting college: "I learned quickly that my family's habits weren't healthy. For years they always said the weight was genetic...

"Naturally I ended up losing some weight. Like size 22 to tight size 12. I really like the way I look, you can see my collarbones!"

After returning home for summer, the difference in their eating habits compared to their family was evident.

They admitted: "When we would order pizzas 2 years ago we'd basically each get our own and it would be gone that night. We had pizza night when I got home and I ate 2 slices and that was it.

"Last week my mom made her special lasagna. I made a size salad to go with it. She always plates the meals and then sets the big dish in the middle so we can have more. Well the piece she gave me was way too big. So I cut it in half and served myself more salad."

But that annoyed their siblings, who claimed she was disrespecting their mom with the portion.

"My sister immediately got on my case about how rude that was to Mom because she worked hard on the lasagna. I said that I couldn't eat that much food in one sitting and she scoffed and said that didn't used to be a problem. I said yes but if you can't tell, things have changed a little.

The chart below, provided by Statista, shows American diets.

"She got in my face and said that I brought my college bulls**t home with me and I should have left it at the door and ate like a normal person. I told her that I was eating like a normal person, that everyone I knew at school eats like this and that we're the abnormality. That's it's not normal to be so stuffed at the table you're in pain.

"My brother chimed in saying that I'd just gain the weight back so stop pretending I'm better than they are. But I don't think I am at all. I'm no better than anyone. But I also don't think I'm wrong for sticking to smaller portions instead of being stuffed all the time."

After asking for advice, their family's habits, and viewpoint, was slammed by Redditors.

AnonRandThrowaway said: "NTA. You do you. You can tell your mom that the food is delicious without eating 3 servings. And you can tell your brother and sister to pound sand."

Mzpljc wrote: "NTA. They're pissy because they've been directly confronted with evidence that their size is their own fault."

RandomNick42 commented: "They see she is better than them, at healthy eating, and they want her to get back to being fat so they can feel better about themselves."

Newsweek contacted u/ShiftDry9280 for comment.

If you have a similar family dilemma, let us know via life@newsweek.com. We can ask experts for advice, and your story could be featured on Newsweek.

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'Fat' Family Blasted for Nasty Comment Over Student's Incredible Weight Loss - Newsweek