Category Archives: Lose Weight Fast

Strength training, cardio, and a healthy diet are said to make up the perfect formula for weight loss. But sometimes it's hard to know how much you need of each category. In particular, the amount of cardio you need in order to lose weight has been up for debate some people think you need a lot, while others think that it's all about strength training.

Before deciding how much cardio is best for weight loss, Austin Lopez, CSCS and owner of Ausome Fit, said it's important to understand some basics of how your body functions; "3,500 is the number of calories in a single pound of fat and therefore the number required for you to burn in a week to lose one pound a week," Lopez told POPSUGAR.

This is how that breaks down in terms of sessions per week. According to Lopez, if you want to burn 3,500 calories in a week in order to lose one pound, you have three options:

The third option might look appealing to you, but Lopez reminds us that "this becomes unsustainable very quickly."

Similarly, Mahri Relin, certified personal trainer and founder of Body Conceptions, said she encourages her clients do four to five sessions of cardio a week, each lasting about 30 to 45 minutes. Celebrity fitness trainer Katherine Greiner recommends at least 30 to 45 minutes of cardio a day or 20 minutes of HIIT cardio intervals.

It's important you don't overdo it, though. "Cardio-heavy workouts can leave people famished, only to replace, if not exceed, the calories they have burned," Relin told POPSUGAR. "When the body has too much cardio it can result in adrenal fatigue, which can actually lead to weight gain," Greiner added.

Another thing all three trainers agree on unanimously is that these sessions of cardio must also be paired with regular strength training. You can't have one without the other in the hunt for weight loss.

Image Source: POPSUGAR Photography / Kathryna Hancock

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This Is How Much Cardio You Should Be Doing If You Want to Lose Weight - POPSUGAR

Big Dex is still Big Dex.

Hes just not quite as big as he used to be.

That became common knowledge last week when Dexter Lawrence stepped on the scales for the Clemson football teams official weigh-in on the eve of the first practice.

Coaches nor teammates nor even Big Dex, himself, knew what the numbers would reveal.

There was definitely a lot of anticipation for my weigh-in, because there was no telling how much I was going to weigh, Lawrence said. I didnt weigh myself the last few days.

Scales dont lie, at least not the scales in the Clemson weight room, and the news was good.

Ive never been so happy to see a guy weigh 337, Swinney said. I mean, not long ago he was a biscuit away from 350.

Try 360.

I got up to about 355, Lawrence confessed, somewhat sheepishly.

Big Dex didnt get there by chance, as teammate and fellow defensive line mate Christian Wilkins learned rather quickly. On his first day on campus last year, Lawrence ate breakfast with Wilkins, who was left in disbelief.

He probably ate about 10 eggs for breakfast he had, like, two or three omelets, Wilkins said. Im like, How are you eating so many eggs? and hes like, Oh, I love eggs.

Thats not all Lawrence loves.

He also had sides, Wilkins said. He had a waffle in there and all these other sides like breakfast meat.

Lawrence offered a simple explanation.

It was free, he said. So I thought, Why not?

Lawrence also made a habit of ordering four-piece chicken dinners with all the fixings, then inflicting some serious damage on his personal favorite ice cream.

Im an ice cream man, he revealed . I tore it up.

So whats his preferred flavor?

Whatever tastes good, Lawrence said.

That encompasses a wide variety when it comes to ice cream, so its understandable that Big Dexs weight soared.

It also didnt help that Lawrence had offseason toe surgery, which limited his movement for a while and only made it easier to pack on the pounds. He peaked at 355, which he now refers to as his post-surgery weight.

So whats a big guy to do?

Make better food choices, apparently. Lawrence has paid closer attention to his diet of late while also curtailing his consumption of ice cream, resulting in his recent weight loss.

I couldnt have what I wanted lets just say that, he said.

Still, theres no danger of Lawrence being tossed about by a strong headwind anytime soon.

Put it this way: Lawrence might have lost 18 pounds in the past few months, but hes still 39 pounds heavier than Clemsons next-biggest defensive lineman.

But thats OK. Hes also a few pounds lighter than his playing weight last season, when he made 79 tackles, broke the Clemson freshman record with seven sacks, and earned ACC Defensive Freshman of the Year honors.

Hes just a freak athletically, Wilkins said. Hes gifted, just so powerful and strong, just moving people and being disruptive. Hes relentless.

Given that, perhaps Big Dex deserves an occasional scoop or 10 of ice cream, flavor inconsequential.

Whatever tastes good will suffice.

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Clemson's Dexter Lawrence remains 'Big Dex' despite weight loss - The State

So for the new study, which was published recently in the Journal of Endocrinology, scientists from Loughborough University in Britain and other institutions who have been studying exercise and appetite for years recruited 16 healthy, fit young men. (They did not include women because this was a small, pilot study, the authors say, and controlling for the effects of womens menstrual cycles would have been difficult.)

They separated the men into two groups, each of which would concentrate on one element of exercise.

The first group focused on intensity. To accomplish this, the scientists had the men visit the universitys performance lab on three separate occasions. During one, they sat quietly for several hours. During another, they ran on a treadmill at an easy jog, with their heart rates hovering at about 50 percent of their maximum capacity, for 55 minutes, until they had burned about 600 calories. On the final visit, they ran at a much more vigorous pace, around 75 percent of heart rate capacity, for 36 minutes, until they had again burned about 600 calories.

Throughout their workouts and for an additional few hours, the scientists drew blood to check for levels of a particular hormone, acylated ghrelin, that is thought to influence appetite. Generally, when acylated ghrelin levels rise, so does hunger. They also asked the men how hungry they felt.

Meanwhile, the scientists performed the same tasks with the second group of volunteers. But these mens workouts emphasized length. So, one day they ran for 45 minutes at a steady pace and on another, strode at the same pace, but for 90 minutes. During a final visit, they sat.

Then the scientists compared numbers. In general, exercise had lowered the mens levels of acylated ghrelin, compared to when they had sat continuously. The effects were especially pronounced when the exercise had been intense or long. Vigorous running had blunted acylated ghrelin production more than gentler jogging and longer runs more than briefer ones. The effects also had lingered longest when the exercise had been most protracted. More than an hour after their 90-minute run, most of the mens acylated ghrelin levels remained suppressed.

Interestingly, the mens subjective feelings of hunger had also been affected, but not in precisely the same fashion. After the 90-minute run, the men reported feeling less hungry than when they had sat around the lab, even an hour and a half later. But after the short, intense workout, the volunteers soon felt peckish, despite still having low levels of acylated ghrelin in their blood.

Over all, these findings reveal that our appetites certainly are strange, influenced by many factors besides exercise and acylated ghrelin levels. But the results also intimate that if we hope to have workouts reduce our appetite, we may wish to increase the intensity or, even more, the duration of each session.

Of course, this study was small and looked only at young men in good shape, says David Stensel, a professor of exercise metabolism at Loughborough University who oversaw the experiments. It also did not follow them to see whether, in the hours after their workouts, they replaced the calories they had burned.

In the future, the researchers hope to mount longer-term studies that include women, as well as older, sedentary and overweight people, to better understand how different types of exercise influence each groups hormones and hunger and to tease out the many physiological mechanisms involved.

But in the meantime, Dr. Stensel points out, we should exercise, whether or not the activity makes us thin. There are so many other reasons, irrespective of the effects on appetite, why exercise benefits health, he says.

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Exercise as a Weight-Loss Strategy - New York Times

Playing EXCLUSIVE: Inside Janet Jackson's Grueling Rehearsals, 65-Pound Weight Loss

Janet Jackson is working hard to guarantee her upcoming tour will be "perfection," a source close to the Jackson family tells ET.

On Monday, the 51-year-old singer showed off her slim post-baby body on Twitter, sharing a pic of herself in rehearsals. Our source says Jackson's been rehearsing "almost 15, 16 hours" a day in preparation for her State of the World tour, which kicks off in Lafayette, Louisiana, on Sept. 7.

"It's a grueling schedule but she is up to the task," the source says. "She wants to blow the crowd away. She will be perfection like her brother, Michael. She's all about the showmanship."

PICS: Janet Jackson, Beyonce and Katy Perry Support Missy Elliott at FYF Fest

Clearly, Jackson is looking in shape since she gave birth to son Eissa in January.

"She has lost more than 65 pounds and has her pre-baby body back and then some," our source says. "It's possible that she could lose another 10 pounds before the start of the tour."

As for spending time back in Los Angeles after living in London, England -- where her estranged husband, Wissam Al Mana is based -- the source says Jackson is loving being closer to her family.

"She's happy to be back in the states in L.A. where she learned about music and performing with her brothers, and it was important for her to give this experience to her son," the source shares. "She wants baby Eissa to know her family."

Jackson hasn't been shy about being out and about in L.A. She and Eissa visited Kitross Kids, a children's store on Robertson Blvd., on Saturday, a second source tells ET. They played with colorful baby toys while in the store, and the source noted that the singer looked to be in incredible shape.

"Janet was in great spirits," the source says. "She was a very doting mother. She looked amazing. She's slimmed down and ready for her tour."

As for 7-month-old Eissa being on the road with Jackson, our original source says it won't be an issue.

"Eissa is an easy baby," the source says. "He'll be a great roadie!"

NEWS: EXCLUSIVE: Janet Jackson Moves Back to L.A. With Son to Be Near Family, Working on Documentary

Thankfully, Jackson and Al Mana appear to still be on good terms. In May, a source told ET that Al Mana sent his estranged wife a mix of over 100 roses and orchids for her birthday.

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EXCLUSIVE: Inside Janet Jackson's Grueling Rehearsals, 65-Pound Weight Loss - Entertainment Tonight

It's safe to say Mama June is having a pretty good week. Her WEtv show, "Mama June: From Not to Hot," just got picked up for a second season, her 38th birthday is on Thursday, and people are paying attention to the stunning photo she shared last Thursday of herself in Little Black Dress.

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Fans have been following June Shannon's weight loss for years, ever since her first gastric sleeve procedure in 2015. Over the next two years she lost 300 pounds, and seems to have kept it off since debuting her size-four body in March.

As you may remember, Mama June went through several surgeries to start losing weight and then remove extra skin from her subsequent weight loss. She even went through a scary hospitalization due to complications from a surgery.

Now, June seems to be in a better place physically, and is proudly showing off her transformation. She previously told PEOPLE she was determined to keep the weight off. ""I can promise you I'm never going back to that size," she said. "I'm happy where I'm at."

Fans can continue to follow along with Mama June's attempts to live a healthy lifestyle and family drama next year. WEtv hasn't announced an official date for the second season, but it is slated for early 2018.

In a statement, WEtv President Marc Juris said that "After witnessing her epic transformation, it was absolutely clear that the story has just begun, and we are pleased to be continuing together on this journey."

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Mama June Is Showing Off Her Incredible 300-Pound Weight Loss - Delish.com

If weight loss is your goal, Cara Clark Christina El Moussa's nutritionist has three fives for you that guide her clients on their journey to shed pounds. Her cardinal rules of weight loss are simple, straightforward, and easier to implement than you might think.

The first five is about your quantity of daily meals. "Eat five meals all day, all consistent sizes," Cara told POPSUGAR. Make sure these meals have a good balance of macronutrients; she said to ensure they're "filled with lean protein, healthy fat, and complex carbohydrates." Space your meals out "every three to four hours."

"Fill your plate or bowl with vegetables every meal," she said. Ensure there are "at least five different colors of fruits and veggies a day" so think bright orange carrots, purple cauliflower, green spinach, red tomatoes, and yellow bell peppers. This is an excellent tactic to keep the variety in your food, making for dynamic meals, all while ensuring optimal nutrition. You'll also be giving yourself a fun dietary challenge that will take the monotony out of weight loss.

She doesn't just limit her advice to food her final five is minutes of exercise! Add five minutes to your workouts each day, and you'll see more results. "Increase the intensity of your exercise by adding [some] extra cardio to each workout, at least five to 10 minutes," she said. "Shoot to exercise five times a week for 30 to 60 minutes."

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Christina El Moussa's Nutritionist Shares Her Top 3 Weight-Loss Tips - POPSUGAR

If youve tried everything to lose weight by counting calories, joining a gym, or and even fasting for days with no success, then you may be the victim of secret weight-loss saboteurs. These stealthy roadblocks are more common than you think and may be hampering your best intentions.

For folks over 50, part of the problem may be a slower metabolism or shifting hormones, but there are other culprits that can be causing your weighty stalemate.

Maybe its your meds. Almost half the American population took at least one prescription medicine in the past month and a side effect of many of these medicines is significant weight gain.

Anti-depressants are well known in the medical literature to cause weight gain, Dr. Aaron Tabor, a noted weight loss expert and founder of Health Directions tells Newsmax Health. It may also be a combination of the anti-depressants decreasing metabolism and physical activity, both leading to weight gain.

Antihistamines are another popular class of drugs that targets a receptor thats involved with both allergies and appetite. So suppressing that receptors activity can make you hungrier. Beta Blockers, diabetes medication, corticosteroids, and antipsychotic drugs can also cause weight gain.

Dont quit your medications before you talk to your doctor and ask for possible options, says Tabor.

Lack of sleep. It isnt a coincidence that, according to the centers for Disease Control and Prevention, one-third of Americans get less than six hours shut-eye a night and about the same percentage are obese.

In a recent study of older adults, getting only five hours of sleep instead of the recommended seven to eight tripled obesity risks in men and doubled them in women.

The more sleep deprived you are, the more you increase the hormone cortisol which increases your appetite, says Tabor. Establish a healthy sleep routine and aim for seven to eight hours nightly. Set a schedule in which you go to bed and get up at the same time every dayincluding weekends. This helps regulate the sleep-wake cycles and other body rhythms, including your appetite.

It could be your gut. Bacteria in the gastrointestinal tract can be helpful to break down food, absorb nutrients, regulate insulin sensitivity and produce fuel for cells. But new research reveals that gut bacteria may also play a role in regulating your weight.

In one study, germ-free mice got fatter when they received bacteria from obese mice but when the identical mice eating the same diet had their gut populated by bugs from lean mice, they stayed lean themselves.

Avoid taking antibiotics unless absolutely necessary and eat foods that that nurture healthy microbes like yogurt and fiber rich foods like broccoli and whole grains. Try for a variety of foods, says Tabor, to ensure you are getting a wider selection of healthy bacteria.

Feel the heat. Keeping your house too comfy cozy may sabotage your weight loss. When temperatures dip, the white fat in our cells turns to brown fat which burns more calories, say researchers at the University of Kentucky, Lexington.

By lowering your thermostat, you can boost your bodys fat-burning metabolic activity. Experts recommend setting the temp to 68 degrees for maximum effect.

Viruses can be the villain. A certain strain of cold virus called the adenovirus 36 could be making you fat. Researchers at the University of Wisconsin, Madison discovered that 30 percent of obese people have been infected by this virus, but only 11 percent of thin people have it.

Dr. Richard Atkinson, emeritus professor at the university speculates that catching the virus can boost weight gain by 12-15 percent. It appears to flood cells with glucose while turning on an enzyme that converts sugar to fat.

Avoid catching the virus the same way you protect yourself against any other virus by washing your hands frequently, avoiding g touching your nose or face when coming into contact with a sick person, boosting your immune system and getting enough rest.

Distracted eating. Just like distracted driving can be a killer, distracted eating can destroy your weight loss goals. Laura Cipullo, a well-known nutrition expert and author of Everyday Diabetes, Meals for 1 or 2, tells Newsmax Health that eating meals while working on mobile devices or watching television can sabotage your diet by inhibiting your ability to truly taste and enjoy our meal.

This can easily lead to overeating and weight gain, she says. Eating in a mindful manner will allow you to consume the appropriate amount of calories and obtain the proper nutrients your need.

Junk food. We have a lot of research linking junk food to weight gain, Dr. Cate Shanahan, author of Deep Nutrition: Why Your Genes Need Traditional Food, tells Newsmax Health.

A major factor in the obesity epidemic is that weve found certain foods, such as highly processed foods, make us lose our desire to move. The proper term is Non Exercise Physical Activity or NEPA.

Shanahan says that highly processed oils such as soy, corn and canola which were not part of the human food chain until the industrial era now constitute 25-45 % of the average Americans daily calories.

Its not clear as to why these processed foods lead to this effect, but one thing we do know is that they interact directly with a part of the brain responsible for motivation, called the mesolimbic pathway. That means the processed ingredients in junk foods may be reducing our desire to do anything from washing floors to finishing our homework to packing our gym bag.

Eating wholesome foods can trigger the mesolimbic reward circuit and get us moving once again.

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Seven Surprising Weight-Loss Roadblocks - Newsmax.com - Newsmax

Whether you're trying to lose a little or a lot of weight, you'll find Noelle's story truly relatable and inspiring. She told POPSUGAR, "I have been obese most of my adult life. I became morbidly obese about four years ago." She realized she needed to make a change in June 2016 when she took her kids for a visit to the zoo, explaining, "they were forced to wait for me every 10 to 15 minutes due to back pain and being out of breath." She decided to face the scale, but when she stepped on it, the scale just read "error." She thought the scale needed new batteries, but Noelle recognized that in "reality I was past the weight limit." Noelle weighed in at 414 pounds and said she was basically just existing.

Noelle began her weight-loss journey in July 2016, and after one year, she has dropped just over half her bodyweight 207 pounds! Her current weight is 204, and now she feels like she's actually living. Noelle said, "I am loving life and so grateful that I chose to love myself. I have gained so much over the last year and couldn't be happier."

So what was her secret? No surgery, pills, or "slimming" body wraps. She followed Optavia, a medically designed program, which she learned about from her cousin, a health coach for the company, who was looking for motivated individuals who wanted to get healthy. Noelle jumped at the opportunity. Because she was so successful, Noelle decided to become an Optavia coach, too, saying, "I've decided to pay it forward and become a health coach. I want others to feel as incredible as I do. I have helped a lot of people transform their lives and love being able to give back."

Her meals and snacks consist of five premade Optavia Fuelings (oatmeal, cereal, cin swirl cake, ziti marinara, protein brownie, shakes, bars, etc.) and one lean and green meal that consists of a lean protein and veggie. For exercise, during the first six months Noelle went for walks, then she slowly started incorporating lifting weights to focus on toning.

As someone who has lost half her bodyweight, Noelle's tip for others on their own weight-loss journeys is to remember "progress, not perfection." Believe you can do it and be patient it's not going to happen overnight. Making small, achievable goals is key, too. She said, "If I focused on needing to lose 200-plus pounds I would have been easily discouraged and overwhelmed. I focused on getting to 399 and then set 20-pound goals for myself." And finally, Noelle says that even though she hit four plateaus, she stuck with the program because "whether the scale is moving or not, I am improving my health every day by making the right choices and moving my body. Remember to never give up what you want most for what you want today."

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Starting at 414 Pounds, Noelle Dropped 210 Pounds Without Surgery - POPSUGAR

She's one of the most notable Food Network chefs, so foodies are totally impressed by Rachael Ray's weight loss throughout the years. I mean, how can you cook for a living and somehow keep your figure in tip-top condition?!

The 48-year-old was in the best shape of her life during the early-mid 2000s, around the same time her show 30 Minute Meals was in its prime. And although she's gained a bit of her weight back today, she's still looking fabulous as ever! Watch the video below to see her weight loss progression over the years!

MORE: Rachael Ray and Husband John Cusimano Renew Their Vows in Italy

Back in 2010, Rachael opened up about how recovering from vocal cord surgery at age 40 helped her to get back on track with her health. "I was on the elliptical one day and realized I was smiling. It hit me that I was actually happy to be doing this thing I had thought I hated," she said. "Exercising was helping me think better and be more focused. I wasnt losing my temper as quickly, and my mood was more even."

And while staying fit is important to Rachael, she's thankful that her husband, John Cusimano, is supportive no matter how she looks. "I always say Ill have time to be skinny when Im dead. And I think one of the reasons I got the heaviest Ive ever been (and I dont get on scales, so I cant even guess how big I actually got) was for the same reason that a lot of women fall off track," she began. "When you live with someone who loves you and supports you and tells you nice things, you dont have the awareness that you could stand to lose a few." It doesn't get more relatable than that!

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Rachael Ray Weighs In on Martha Stewart and Gwyneth Paltrow's Ongoing Feud

John Goodman's Weight Loss Journey Is Quite Impressive See the Pics!

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Inside Rachael Ray's Weight Loss Progression Over the Years - Closer Weekly

Losing weight following a pregnancy can feel like a game of "who can snap back fastest?"This leads many women to rely on overly strict diets and workout routines to lose the weight as fast as possible. The pressure can be especially strong if you're a celeb with an "on-screen weight"to maintain in order to get back to work. Well, Katherine Heigl, who recently gave birth to her third child, is taking a different path to shed the baby weight, she shares in a post on her blog, titled"Baggage, My Postpartum Weight Loss Journey."

Heigl's story is familiar: She was frustrated at how much weight she gained during her pregnancy compared to other women. (This writer felt the same.) Like many women, Heigl lost much of the weight automatically (she lost about 30 pounds within 10 days of giving birth, she shares). But she found the remaining 20 pounds she gained during her pregnancy much more stubborn.

Photo: Katherine Heigl

Heigl explains that in order to tackle the remaining weight,she had to completely change her mindset to one of moderation and balance. "The years of deprivation, counting every single calorie, completely eliminating major food groups and setting unreasonable weight goals are over," she wrote.

"None of those things ever really worked for me and only fostered an unhealthy, resentful relationship with my body, an attitude that I do not want to pass on to my daughters."

Throughout the post, Heigl describes the steps she's taking to lose the weight gradually, without being hard on herself. Step one: Planning out low-calorie meals, without being overly restrictive. She shares that she uses EatingWell to help her plan wholesome, nutritious meals and to help her determine her daily calorie intake, especially while breastfeeding. Her current go-to: overnight oats and smoothies for breakfast and simple soups for lunch. (Here, more overnight oats recipes that will change your mornings forever.) She's also been saving time on meal planning and grocery shopping time by relying on food delivery service HelloFresh to make quick and easy low-cal dinners.

In terms of her fitness regimen, Heiglshares that she's been devoting "no less than threedays a week to exercise that suits my body type, like yoga and long hikes." ("I'm not into those high-impact cardio or weight training classes," she writes.) The other crucial component for her weight-loss success? Prioritizing sleep. Heigl shares that even with a 6-month-old, she's been managing to get in an impressive eight hours a night.

Overall though, Heigl's best weight-loss advice for fellow new moms is to start the day with positive mantras about your body and to cultivate gratitude, which can make weight loss less of a painstaking process, she says. (Try this mantra.) "The difference I've found in doing the work with a loving and positive attitude versus an anxious, frustrated, and negative one is that the weight really does seem to just fall away with less struggle," she wrote.

Photo: Katherine Heigl

Heigl's philosophy could be beneficial whether or not you've just given birth. Weight loss should never be a race, and beating yourself up in the process won't do you (or your body) any favors.

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Katherine Heigl Just Shared Her Super-Refreshing Post-Pregnancy Weight Loss Strategy - Shape Magazine