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Many women have discovered that a pre-workout supplement is a great way to prepare for a workout. The primary reason for this is because they fulfill your needs during and after a high-intensity workout session. Mentally, a pre-workout can help you with focus and energy, while physically they can help with building muscle, burning fat, and recovery.

One thing to remember is that, while a pre-workout can increase your results and help you do more in your workout- they are not all created equal. Some of the pre-workout for women on the market are better than others for helping you achieve your goals.

In this article, were going to take a look at what we believe to be the 9 best pre-workout supplements for women- whether your goal is to increase performance during HIIT or to lose some weight. First though, were going to learn a little more about pre-workouts in general, including what they are, what they do, as well as some advantages and disadvantages to using them.

After we review the 9 best pre-workout supplements for women, well answer some of the most commonly asked questions. We hope that we are able to help you decide which one is the best solution for you.

A pre-workout supplement can help you increase energy levels and improve performance on the field and in the gym. However, as we mentioned, not all supplements are created equal. When you are choosing a pre-workout supplement, you will want to make sure to carefully review the ingredient list and keep your personal fitness goals in mind.

Some of the pre-workout supplements will have proprietary blends, as well as artificial sweeteners, and other additives. Therefore, if this is something you wish to avoid, youll want to carefully review the ingredient list.

Additionally, youll want to consider how the product tastes. After all, you dont want to choose a supplement that tastes bad. If you do, youre not likely to continue using it. You want it to have a pleasant taste to encourage you to stick with it and have a better chance of reaching your goals.

You will also want to make sure that the supplement you choose has been tested by a third party. You cant always trust the in-house verifications for quality and safety. Also, youll want to be careful of the supplements that do include proprietary blends, especially if you have a sensitivity to any of the ingredients. Some of the pre-workout supplements do contain allergens, so make sure that you carefully read the ingredient label if you have any allergies at all.

There are certain ingredients that are not recommended if you are taking certain prescription medications or if you are pregnant/breastfeeding, its important that you consult with a medical professional before you try any new supplements.

Finally, some of the pre-workout supplements for women contain stimulants, which will affect different people in different ways, its recommended that if you choose a supplement with caffeine, start with a smaller dose to see how well you can tolerate it.

When looking for the best pre-workout supplement for women, one of the most important factors to consider is the ingredients- especially the caffeine.

Studies have proven caffeine to improve athletic performance and strength. However, some may have a greater sensitivity to the cumulative effects of caffeine than others.

Another ingredient commonly found in pre-workout supplements for women is beta-alanine. This is an amino acid that is believed to keep acid from building up in the muscle tissue, which means they can work harder. However, its important to note that beta-alanine can cause a tingling sensation that some may find uncomfortable.

Another amino acid that is commonly found in pre-workout supplements for women is l-citrulline. This amino acid has been proven to increase the production of nitric oxide, which improved blood flow to muscles. Therefore, your muscles can receive more oxygen and nutrients- which supports muscle growth and performance.

Another amino acid, L-arginine, may also be present. Sometimes you will find it on its own and other times its included with L-citrulline. Some studies do indicate that it increases the production of nitric oxide. However, it has not been shown to help with workout performance, as the body breaks it down before it gets into the bloodstream.

If one of your main priorities is increasing strength, youll want to look for a pre-workout containing creatine. Creatine has been studied extensively and has been proven to improve weightlifting performance and muscle strength.

Please note that though the pre-workout supplements we have listed here are marketed to women, they are not formulated to specifically meet the nutritional needs of women. Therefore, any healthy adult can use these supplements, regardless of gender.

Now that you know more about pre-workout supplements for women, were going to take a look at what we believe to be the 9 best pre-workout supplements for women on the market today. We hope that we are able to help you decide which one is best for you to get you started to increase strength, better workout performance, and improved overall health.

XWERKS Ignite is considered one of the best pre-workout supplements on the market today. This supplement was designed with a primary goal of optimizing performance. It contains ingredients that are made to increase energy and stamina, as well as fuel focus, which means you can workout harder and longer.

The manufacturer does not like the idea of proprietary blends, which is reflected in the clear, concise labeling on all of their products. Each ingredient in this product has been carefully selected for its effectiveness in ensuring that users get the most out of their workout routine. XWERKS Ignite is formulated to provide long-lasting energy without stimulants. This is one of the main reasons its a great option for women.

This company believes that short-term stimulants only increase energy for a short amount of time and when they wear off, you will experience a crash. The ingredients in XWERKS Ignite include:

When you are using XWERKS Ignite, you can expect to have a continuous supply of energy through your workout, as well as have no trouble maintaining focus. The ingredients also help with your endurance, which means you can perform long and recover quickly. If you want to level up your training regimen, this is definitely worth considering.

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Legion Athletics Pulse Pre-Workout supplement takes a different approach to boosting workouts. Instead of simply increasing your strength, endurance, and energy, it also improves your mood and focus during workouts. The ingredients in this supplement are certified and natural, and greatly reduce the fatigue that you feel during and following your workouts. This means that you can workout for longer, getting the most from each one.

Each serving will give you:

You can find this product with or without caffeine and the main flavor available is blueberry lemonade. If you are looking for a supplement that will give you a natural energy boost, you should consider trying this supplement.

Since you can get it with or without caffeine, you have the choice of including this stimulant as part of your regimen. If you choose the formulation with caffeine, youll get up to 350 milligrams in each 15-gram scoop.

Finally, this is one of the least expensive ones on the market, which means if you like it, you should be able to fit it into your budget for some time.

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Pre-Lab Pro pre-workout supplement supports your workouts in several ways and, since it comes in a natural berry flavor, it can be a palatable product. If youve been using other products and been stuck with the same boring flavors, this unique berry flavor can be just the boost youre looking for to continue your workout.

The manufacturer has designed Pre-Lab Pro to improve both stamina and strength for everyone- especially women. It also provides increased speed and endurance and, if you have to go through healing/recovery, its a great way to maintain your strength and energy levels during that time.

Some of the unique ingredients in Pre-Lab Pro include nootropics, which enhance cognitive functioning, as well as ingredients that support homeostasis. This supplement is affordable, so its ideal for those who are on a budget.

Due to the ingredients and dosages of Pre-Lab Pro, it has proven to be highly popular among athletes and workout gurus.

The main ingredients in Pre-Lab Pro include:

Since all of these ingredients are certified, you can trust that they will not have a negative impact on your body. This is one of the reasons why we believe this is one of the best pre-workout supplements for women on the market today.

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The final pre-workout supplement on our list, Alani Nu Pre-Workout is one that has a lot more flavor than most of the others on the list. It contains L-theanine, along with several other ingredients that can help manage post-workout crashes and keep the jitters under control. This supplement contains fewer ingredients than are found in other pre-workout supplements. However, there is a significant amount of each ingredient that is in it.

Each serving contains:

This product contains non fillers and 90% of users who have left reviews, have been 5-star, positive reviews. Its consistently on best of lists and is one that deserves consideration.

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Cellucor was one of the very first pre-workout supplements to hit the market and the fact that its still here today should tell you something. For several years now, it has been one of the very first supplements that insiders consider when they start thinking about pre-workout supplements.

As mentioned, it was one of the first ones to hit the market- over a decade ago. That makes it one of the most established, enduring brands in the industry. This pre-workout supplement has 1.6 grams of CarnoSyn beta-alanine, 1 gram each of creatine and arginine, and 150 milligrams of caffeine. This means that those who use it get at least 4 proven ingredients in ideal doses, which allows them to maximize the results of their workout sessions.

Also, though it is one of the most popular and reputable supplement brands on the market- it still remains one of the most affordable. This is the real selling point of this supplement: its affordable and effective. Therefore, if you see that you are getting the results you desire, its something that you should be able to keep within your budget for years to come.

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People who love Ladder are likely at least partially attracted to it because of the fact that Arnold Schwarzenegger, legendary weightlifter, and Lebron James, basketball player, are co-founders. They both found themselves disappointed with the products that were available on the market, so they got together and combined their efforts to create their own. They market their products as the ultimate workout supplements.

Ladder comes in delectable flavors, including tropical fruit and strawberry lemonade. In addition, it is made with high-quality ingredients that can give your workout sessions a boost. Each serving of this supplement contain:

Also, if certifications are important to you, youll be happy to know that this supplement has been certified by NSF as effective for sports workouts. Of course, this means a lot to professional and elite athletes that only want the highest quality supplements. Each batch must go through testing to ensure accuracy, purity, and quality. This means that consumers can be confident when they use it.

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While many of the supplements on our list can be used by men or women, Powher Pre-Workout is specifically formulated for women. The advantage of this supplement is the inclusion of exclusive ingredients such as EnXtra, which is a caffeine booster derived from a plant that is part of the ginger family.

This ingredient will enhance and improve the effects of caffeine. Therefore, if you like the boost you get from caffeine, youll be happy to have this extra additive. In addition to caffeine, this formula also includes

This supplement is fairly inexpensive and is appealing to women that want a combination of certified pre-workout ingredients that arent overwhelming in their dosages.

The other thing that makes it more for women is that its typically used in smaller amounts than the other supplements on the market. If you are not ale to finish a full portion of a typical pre-workout supplement, this might be good for you.

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IdealFit IdealLean Pre-workout supplement is another one that is specifically formulated for women. This product comes in a blue raspberry flavor and is one of the cheapest ones on the market today. Fortunately, its also one of the top-rated supplements for those who want an extra boost in their workouts.

Each serving of this pre-workout supplement contains:

In addition to the above, it contains some other powerful ingredients that are made to supercharge your workouts. IdealFit IdealLean is known for stronger dosages, so this product is appealing to female elite athletes that are interested in leveling up their game.

This product is enthusiastically backed by the hundreds of women who have tried it and discovered that its effective. You can find lots of positive reviews online about this product.

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Onnit has become a household name among workout gurus. It has become known for their high-quality products that are formulated to support ideal health/wellness on various levels. Onnit Total Strength Performance ranks high among pre-workout supplements. The reason this is on our list is because its become one of the best pre-workout supplements on the market.

Onnit Total Strength Performance comes in strawberry lemonade- so if thats not something you enjoy, you may want to go somewhere else for a more palatable flavor. On the other hand, if you enjoy or can at least tolerate strawberry lemonade, youll be consuming a combination of ingredients that will give your workout performance a boost.

This pre-workout supplement contains no caffeine. However, you will be provided with a powerful dose of BCAAs, DAA, plant extracts, herbal extracts, and a variety of other ingredients that have been included to supercharge your workouts. This is the perfect solution for those who like large serving, ingredients that have been certified, and obviously powerful benefits.

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There are several reasons why youd want to use a pre-workout supplement. Lets explore some of those below:

A pre-workout supplement will provide your body with the energy necessary for intense workouts. When it comes to getting in shape, diet isnt enough. Your body needs energy to get moving. Therefore, if you take the right supplements prior to your workout, it will be easier to stick to it. After all, if you dont have sufficient energy, youre not going to be able to get any benefits from your workout.

As mentioned, a pre-workout supplement will give you energy- which leads to intense workouts. Additionally, since you have the extra energy to burn, workouts are likely to last longer, which means youll burn more calories. Weight loss can be hard and there are lots of things involved with it. However, a pre-workout supplement can help. That being said, not all of the pre-workout supplements have properties to facilitate weight loss- but since youll have more energy, youll be doing longer, more intense workouts- which means youll ultimately lose weight.

If you find that your energy drains quickly and you dont have what you need to get through long, intense workouts, its necessary that you find a supplement that will help improve your endurance so that you can get through your workouts without getting too tired. The pre-workout supplements for women are formulated to build up your endurance so that you wont get as tired. Even if youre just getting started with your workout routine, youll notice a difference because youll be doing more intense, long, workouts.

Your weight loss success has a lot to do with your metabolism. When you use a pre-workout supplement, you can speed up your metabolism, which means youll burn more calories and fat. For many women, this is the primary reason they would want to use a pre-workout supplement. After all, metabolism rates vary form one person to the next and if yours is slow, youll have a harder time losing weight and getting in shape.

Many of the pre-workout supplements also contain ingredients that are known to suppress appetite. This is critical for those who are trying to lose weight. By using a pre-workout supplement, you reduce your urges to grab that midnight snack. These supplements do not eliminate your appetite but help keep it under control. This is great because its exactly what you need to build muscle.

Pre-workout supplements help speed up protein synthesis, which is the process that your body uses to build muscle. By speeding up this process, your body is able to quickly, efficiently build muscle. When you are lifting weights as part of your workout, muscle tissues break down. Your body then uses the process of protein synthesis to repair your muscle tissues, making them bigger.

A pre-workout supplement gives your body the energy it needs to lift more weights. The more you lift, the more your muscles are refined and toned. Of course, these supplements are not just going to automatically build muscle for you. You must also put in the effort to workout. Even if you dont want big muscles, a pre-workout supplement can help you tone and enhance your existing muscles.

Some people, no matter what, have difficulty losing fat. However, a pre-workout supplement can make it easier to lose those unwanted pounds. Since these supplements give you the energy you need for workouts, you can put more effort into it. Many of the fat los products for women that are on the market either dont work very well or have unwanted side effects.

While most of the pre-workout supplements on the market dont explicitly focus on flexibility, it will come naturally as you do more workouts. This is one of the advantages of using a pre-workout supplement that the average person isnt aware of- but fitness buffs know all about it. If youre having a hard time with your workout or you feel stiff, you are lacking in flexibility. By taking a pre-workout supplement prior to your workout, you increase energy, which means you can do more HIIT training, which loosens your body up.

In addition to the physical benefits of pre-workout supplementation, there are also some mental ones as well. Most of these supplements have ingredients that help improve concentration. Youll find that its easier for you to get motivated and stay focused on the task at hand. After all, lack of focus is one of the most significant obstacles to maintaining a workout routine. Anyone that has worked out can tell you that the mind has a lot to do with the results.

Since pre-workout supplements are not steroids, you dont have to be concerned about side effects- as long as you are using it as directed. No matter what you hear, there are no shortcuts to getting in shape and losing weight. Steroids and such bring a lot of negative side effects and ultimately will do more bad than good for you. This is the reason its best to stick with a pre-workout supplement.

When youre not exercising, your immune system becomes weak- which makes you vulnerable to disease and illness. However, by using a pre-workout supplement, your body builds up resistance and strength. If youre just starting out or if youve been doing this for some time, this is something you need to think about. The point of working out is to get in shape. If you havent been doing it, you may be weak, which means youll have a hard time getting started. Of course, this isnt a miracle supplement, your strength will not increase overnight- but youll feel changes as time goes on.

Simply working out isnt enough. Sure, youll see results- but those results will get better when you use a pre-workout supplement because of the extra energy youll have. Of course, the level of benefits you achieve will depend on the workout, how long it is, and several other factors. Of course, there will still be some that achieve results faster than others- a pre-workout supplement doesnt completely level the playing field. Your metabolism, current condition, and workout all come into play.

One of the most common problems that people have is slow recovery following an intense workout. This is where a pre-workout supplement can be beneficial. It can help speed up the recovery process. If youre feeling sore and weak following your workout and cant get up and work the day after, you dont have an adequate amount of recovery power. A pre-workout supplement will make you stronger- which will make all the difference in the world.

Of course, as we mentioned, a pre-workout supplement will not bring a miracle. However, in time you will begin to see and feel the results. When you combine these supplements with a good workout, you will become fit, and your body will be well-toned.

As you can see, there are lots of good things that a pre-workout for women can do for you. However, its only fair to look at the other side: the potential side effects.

Often, one of the main ingredients in a pre-workout supplement is caffeine- which has been proven to increase muscle strength/output during a workout while also reducing fatigue. Basically, it does help you get more from your workout.

However, there are also some side effects of caffeine, including jitteriness, increased heart rate, restlessness, insomnia, drowsiness, anxiety, nausea, and headaches.

Creatine is another popular ingredient in many pre-workout supplements, which has been proven to increase HIIT capacity and lean body gains from workouts.

However, there are some side effects that come with creatine. They are fairly mild, but include digestive issues, bloating, water retention, and weight gain.

Two common ingredients in pre-workout supplements are: niacin and beta-alanine. Beta-alanine reduces the acidity in your muscles while working out, which may help with increasing the length of your workout. Niacin plays an important role in energy metabolism- however, you can choose a supplement without it, as you can get what you need from your diet.

The side effect of beta-alanine is paresthesia, which is a tingling sensation in your extremities. Niacin causes skin-flushing. While neither of these are harmful to your health, they can be quite uncomfortable, making it hard to workout.May cause digestive upset

There are several ingredients in pre-workout supplements that could trigger digestive upset, including creatine, caffeine, sodium bicarbonate, and magnesium. Another potential trigger for digestive upset is to use too little water when mixing your pre-workout supplement. The directions are there for a reason. Consuming a concentrated dose of your supplement could cause diarrhea.

Finally, some people experience headaches when using a pre-workout supplement. This is likely due to citrulline, which is a common additive. It is an amino acid that is meant to increase blood flow to your muscles, which results in increased muscle mass.

Of course, this increased blood flow also has an effect on your brain which can trigger headaches and even migraines in some people due to the blood pressure change in your brain.

One important thing to keep in mind is that pre-workout supplements are not for everyone.

If you experience a lack of energy or have trouble getting through your workout on a daily basis, you may want to look into making some changes to other factors, including diet, hydration, and sleep instead of adding supplements. After all, supplements are meant to add to your already healthy lifestyle. If youre not already practicing healthy habits, a supplement isnt likely to help you. Plus, due to the fact that there are different ingredients in the various brands, its hard to determine just how effective they really are.

Additionally, while its true that you can find some budget-friendly options, they can get quite expensive. Also, research has not proven that they are more effective than whole foods.

Of course, that being said, if you have found a pre-workout supplement that is working for you, theres no reason to stop. However, youll want to make sure you pay attention to the ingredient list and how much you are consuming.

Most of the pre-workout supplements on the market do include instructions for how they should be taken. While these instructions should be followed, if youre just starting out, you might want to try a smaller serving so that you can assess your tolerance. This is especially true if the ingredients include beta-alanine or caffeine.

Keep in mind that if the supplement contains beta-alanine, you may experience a tingling sensation. Its nothing to get worried over, you just may be a bit uncomfortable until it wears off.

According to the experts, most of the pre-workout supplements should be taken 30 to 60 minutes prior to your workout. This allows the ingredients time to get into your bloodstream and take effect.

Finally, if the supplement you choose has caffeine or other stimulant, pay attention to the time of day that you are using it. You dont want to take it late in the day to where it has an effect on your ability to sleep.

Whether or not you opt to use a pre-workout supplement, its important that you give your body what it needs to fuel your workouts. This can have a significant difference in the way you feel and your performance during your workout. According to the International Society of Sports Nutrition, consuming carbs and protein before and after a workout can improve body composition and strength.

Try to plan ahead and consume a balanced meal with fat, carbs, and protein approximately 2 to 3 hours before. For example, try a vegetable omelet, whole wheat toast with avocado spread, and a side of fresh fruit. Of course, if you stay so busy that time slips by, youd want to choose an easily digestible carb, such as a piece of fruit 30 to 60 minutes prior to working out.

If you decide to skip the pre-workout supplement but you want the effects provided by the caffeine, have a cup of coffee with your pre-workout snack.

Of course, there are always questions that come up- especially when it comes to supplements. After all, you want to be sure that you can trust the product before you put it into your body. Below are some of the most commonly asked questions when it comes to a pre-workout for women.

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Best Pre-Workout for Women (2022) Top Supplements That Work | Vashon-Maury Island Beachcomber - Vashon-Maury Island Beachcomber

Jockeys strip the kilos by sitting in hot saunas and pounding the pavement in sweat jackets Gold Coast Magic Millions jockey Jackson Morris did it by eating ice cream.

Happily sitting on the sidelines retired from riding, Morris lost a bet to good mate Chris Johns at the Breakfast Creek Hotel which saw him go from 72kgs to 54kgs in less than a month by eating nothing but ice cream and training hard.

Morris says the bet came about after doing his money and bagging a ride to rugby league legend Johns, who quickly quipped its easy to throw comments from the cheap seats.

It was then Morris began his journey back to racing, stripping the weight in a remarkable way.

We were sitting there, I didnt have a (riding) license at the time, and we were having some bets and I was complaining about one of the rides, Morris said.

(Johns) looked at me and said look at you sitting there saying that, you couldnt ride it any better.

I was pretty keen to get his cash so thats when I started to get back into it. I was doing a bit of boxing and a lot of walking.

I lost 18kg in a few weeks. All I ate was ice cream for three weeks. That is literally all I had, I only ate ice cream.

I was back riding not long after that, so I got his cash.

Jackson Morris wins aboard a Mishani horse at Eagle Farm. Picture: Grant Peters Trackside Photography.

Nicknamed Wacko Jacko by larrikin trainer Les Ross, Morris is now an integral part of Team Mishani, who incredibly have three runners in the $2m Magic Millions 2YO Classic on Saturday.

Riding $18 chance Mishani Spartan, Morris could land his biggest prize in racing but such is his commitment to Ross and owner Mike Crooks, he says it bugs him they didnt have more horses in the field.

We should have had four or five in there but it was my fault, I fell off Spanish Angels at Toowoomba and she needed that prizemoney to get in, she had a bit of a buck and I came off, he said.

We are a team, we have three in it, they arent the worlds most expensive horses but theyre in it.

Remarkably, Mishani Spartan will back up for the third consecutive week after only beginning his career on New Years Eve with a win at Ipswich before winning the Gold Nugget on Saturday.

Jumping from barrier three, Morris says it is now in his hands before adding that he would be just as happy to see either Mishani Warfare ($101) or Mishani Persuasion ($126) win for Crooks.

I spoke to Simone Schultz from the stables before the barrier draw and I said I wanted something between one to five, she drew three so she rang me back straight after it and said I drew right in the middle for you so dont f*** it up, Morris laughed.

We are a team at Mishani , we have a good team at the farm, we have a good team at Eagle Farm and everywhere else and believe me everyone there plays a massive role.

It will be boom or bust for Morris on Magic Millions day as Mishani Spartan is his only ride on the nine-race card.

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Pass the ice cream: Magic Millions jockeys bizarre weight loss diet - Racenet

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A 41-year-old mother from Minnesota revealed that she lost more than 130 pounds in oneyeardue to consistency, some groupsupport and a concept called "habit stacking."

Sabrina Osland, of Chanhassen, started her weight loss journey after she was charged extra on a helicopter ride over a glacier with her son that was part of an Alaskan cruise, Today reported.

"If you were over a certain weight then you had to pay extra because apparently, it would be taking (a seat) away from somebody else. I dont know how 20 or 50 pounds really counts for a person. But really it was one of the most devastating things," Osland told the outlet.

The business sales consultant's weight fluctuated throughout adulthood, but she started to gain weight again after she gotmarried seven years ago.

The helicopter ride led Osland to start exercisingfor at least 30 minutes every day upon returning home. She set reminders on her phone and wrote a checklist of tasks to do every day, which included small changes such as drinking enough water, exercising and taking vitamins.

This "checks and balances" system would remind Osland about tasks if she failed to do them on time.

She later started walking for an hour or twice a day once her endurance improved. She then added strength training, but the COVID-19 pandemic hit, and she had to incorporate her new habits into her work-from-home life without a gym.

However, this presented Osland with an opportunity to change more things about her lifestyle as "all the excuses" she had before disappeared.

The mother started to change what she ate and switched her focus from "convenient" to "healthy" options. She began preparing fresh vegetables for snacks instead of potato chips and adding salads to dinner rather than pizza. The goal was to add protein and vegetables to the diet while attempting to take out as much of the carbs, Osland said.

Osland made these changes one at a time, and she would only add another until the last change became a habit. "It really was about taking those small steps," she explained.

This habit stacking "allowed her to develop healthy behaviors she can stick to easily," according to Today.

Aside from this, Osland started working out with a group called Alpha Strong after the lifting of COVID-19 restrictions allowed her to return to the gym. The group supposedly helped Osland bolster her strength training regimen and added accountability for her as well.

"The community in and of itself has just been amazing," Osland said, adding,"The friendships in the community that we have developed they hold you accountable.Developing that community and accountability has been huge.

Additionally, Osland said that progress was more important for her than perfection and that there was no problem if her workout in some days was not the best or if she did not eat as many vegetables as she should have in others.

"Its progress, not perfection. Thats my motto. If Im not doing something 100% then I feel like Im failing. And you just need to celebrate those successes along the way," Osland explained.

The mother, who has since gone down from 266 pounds to 135 poundsin a little over a year and is now in hermaintenance stage, pointed out that "it's not just about what you physically look like, but how much it impacts everything as a whole."

"There is so much more that comes with leading a healthy lifestyle," Osland said.

Representation. Sabrina Osland made changes one at a time, such as using a smaller bowl when eating, and would only add another until the last change turned into a habit. Photo: Pixabay

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How To Lose Weight Fast: Mom Reveals Way She Lost 60kg In 1 Year - International Business Times

My 600-Lb. Lifeintroduces us to a man named Lucas Higdon during tonights all-new episode and viewers are already wondering if there is a 2021 update on his weight loss progress and where he is now.

Warning: Spoilers ahead.

During tonights episode,My 600-Lb. Lifeviewers are introduced to Lucas Higdon. Lucas is 33-years-old. Initially, he admits he has no idea what his current weight is. He resides on his family compound in Conroe, Texas. Speaking to his sister Maegen, Lucas admits its been years since hes stepped on a scale. So, he had no idea how much he weighed. When Lucas Higdon finally weighs in for the first time during the episode, the scale reads 619 pounds.

Dr. Now is pretty quick to come for his sister hard. Speaking to the camera in the hall, Dr. Now speculates the family enables Lucas even if they dont realize they are doing so. Dr. Now believes Maegen enjoys having her brother as a babysitter and a homeschool teacher. So, she isnt super motivated to help him make changes to his current lifestyle.

As the episode progresses, Maegen seemingly confirms Dr. Nows fears when she admits her brother is losing weight too fast for her own comfort. She continues to explain him losing so much weight is going to force her to look elsewhere for a babysitter and homeschool teacher. Maegen admits she wants her brother to lose weight because it means hell live longer. But, she doesnt think shell find someone else who is as great with her kids.

Tonights episode ofMy 600-Lb. Lifeis a pretty happy one. Lucas Higdon admits he is in a bad place with his weight. But, he doesnt seem to let it stop him from getting up and moving around. Despite his weight, he is still able to do things such as taking care of two children and going grocery shopping. Lucas Higdon is able to meet his weight loss goals every step of the way with Dr. Now. Dr. Now admits Lucas should be losing a bit more than hes losing, but hes happy with the results overall. After a few visits and some dropped weight, Dr. Now approves him for weight loss surgery.

By the end of the episode, Lucas drops 218 pounds. He has reached a place where he can get a real job out of the house again. And, hes driving himself around. Considering how great his episode was and how committed he was to losing weightMy 600-Lb. Lifeviewers really want a 2021 update on him. Where is Lucas Higdon now?

After some deep diving, we discussed Lucas does have a Facebook page. Unfortunately, he doesnt have much in the way of public posts. He did update his profile picture back in October. He is wearing the same ski hat in the photo that he wore in much of his episode. His face looks much slimmer in the updated profile picture suggesting as of October he was still on track with his weight loss.

If that profile pic was snapped toward the end of filming and hes stayed on track, fans can speculate hes lost anywhere from 60-90 pounds since filming concluded. So, Lucas Higdon likely weighs somewhere between 310 and 340 at this point in his weight loss journey. His profile suggests he also make have picked up a job as a grocery delivery driver again.

What did you think of Lucas Higdons story? Are you happy with his 2021 update on where he is now? Share your thoughts with us in the comments. And, keep coming back for the latestMy 600-Lb. Lifenews.

Trisha Faulkner has been a freelance writer for a decade with a focus on news/reporting for the last three years. She enjoys writing about the Showtime series Shameless, CBSs Survivor, Netflix, TOWIE, and some entertainment/celebrity news. In her spare time, she enjoys raising awareness about autism and spending time with her two children.

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'My 600-Lb. Life' Lucas Higdon 2021 Update: Where Is He Now? - TV Shows Ace

The new year always serves as a reminder to recalibrate goals for the upcoming calendar, whether that is focusing on healthy eating or incorporating more exercise into your routine. When most people hear the word exercise, its easy to associate it with running, biking, weight lifting or other strenuous activities as a means to stay healthy.

But, walking has health benefits of its own, especially when performed each day. We will discuss how walking can improve various aspects of your mental and physical health and if you really need to take 10,000 steps per day to experience benefits.

For people who dont like running or biking, a brisk walk each day can benefit your entire body, from your mood and memory down to your bones and joints. In fact, walking five to six miles a week can keep your joints strong and lubricated to help reduce arthritis symptoms.

You may not typically associate walking with weight loss, but it can be an important part of your weight loss journey when combined with a diet plan. From a mental health standpoint, walking everyday can also help reduce stress and improve your sleep patterns.

Any type of exercise is good for your heart health, and regular walking is a great way to manage heart disease, high blood pressure, high cholesterol or diabetes. Studies have also shown walking every day can lower your risk of weight gain and breast cancer and help boost immune system function.

The human body has dozens and dozens of obesity-promoting genes associated with body mass index that can lead to weight gain. Researchers at Harvard University found the effects of these genes were cut in half in people who walked at a moderate pace for an hour each day.

Years ago, the American Cancer Society published a study that found women who walked at least seven hours per week had a 14 percent lower risk of breast cancer compared to those who walked three hours or fewer per week.

Walking for 20 minutes a day, five days a week has also been linked to 43 percent fewer sick days compared to people who walked just once a week.

How many calories you burn while walking depends on your pace, weight and distance. For example, a 125-pound person wont burn as many calories as a 185-pound person. You will also burn more calories the faster you walk or the farther you walk.

Here are some examples, according to Harvard Health.

17-minute mile pace

15-minute mile

With the rise in popularity of pedometers, Apple Watches and FitBits, many Americans are focused on their step count more than ever before.

It used to be that 10,000 steps was the magic number to walk each day. That translates to 4 to 5 miles, depending on the person and the stride length. However, a study published in JAMA Network Open revealed just 7,000 steps a day had a 50% to 70% lower risk of premature death. The study was comprehensive, too, as it followed more than 2,000 people for an average of nearly 11 years.

Although this is only one study, some experts believe 10,000 steps was created solely as a marketing tool and a soft goal to set as opposed to a hard-and-fast rule.

Instead of focusing on step count, try to achieve 150 minutes of moderate activity a week, per recommendations from the U.S. Department of Health and Human Services.

Walking may seem like a simple task since we all do it each day, but there is a right way and a wrong way to walk.

To maximize your benefits, youll want to ensure you walk with a good posture and have an appropriate stride length too short will result in choppy steps, while too long can be more taxing on your feet and lower body.

Hold your head up straight over your shoulders, being sure not to tilt it down this means dont stare down at your phone when walking! Relax your shoulders, neck and back and keep them in a natural position.

With each step, swing your arms and slightly bend your elbows. You want your arms and hands relaxed, but not too relaxed to the point of dangling at your side. Engage your core as you walk. You can practice this by squeezing your abdominal muscles as if youre about to receive a gut punch. In terms of foot strike, roll your foot from heel to toe in a smooth fashion.

If you plan on walking several miles a day, its beneficial to invest in quality shoes that can provide arch support and cushion for your feet. Comfortable, but slightly loose-fitting clothing, works well for walking.

For walking beginners, start out slow with small goals and incrementally work your way up. Take a five-minute walk on your lunch break or when you get home from work. Even if its only a few blocks, everyone has to start somewhere! Sooner than later, two blocks will become two miles and your stamina and endurance will surprise you.

Youll notice the health benefits as you begin to increase your distance and duration. Once you can walk several miles at a time, focus on increasing your pace to lower the time it takes to walk a mile. The faster you walk, the better workout your heart receives.

Try to incorporate interval walking as you progress in your journey. As an example, walk your normal pace for five minutes followed by a faster pace for two to three minutes before returning to your base pace. The change in speed can burn more calories than your typical leisurely walk.

If you ever find your walking routine to be monotonous, change your environment up by walking at a park or a different neighborhood than your own. A walking route with rolling hills or an incline can provide you with a welcomed change of pace that will also increase your heart rate.

For more health topics and fitness tips, visit the INTEGRIS Health For You blog.

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The Health Benefits of Walking - Integris

Head and neck pain and problems sleeping are common signs of this emotion.

Reducing stress can help people control their weight, a new study finds.

Overweight mothers ate less fast-food and fewer high-fat snacks after taking a stress reduction course.

The course focused on how the stressed mothers could lead a more healthy lifestyle and not on lecturing them.

For example, they were shown how to recognise when they were stressed and to take a deep breath to cope with it.

Mothers watched videos that helped them with prioritising and time management.

Dr Mei-Wei Chang, the studys first author, said:

We used the womens testimonies in the videos and showed their interactions with their families to raise awareness about stressors.

After watching the videos, a lot of intervention participants said, This is the first time Ive realized I am so stressed out because theyve lived a stressful life.

Many of these women are aware of feeling impatient, and having head and neck pain and trouble sleeping but they dont know those are signs of stress.

The study included 338 overweight mothers on low incomes who all had children under 5-years-old.

Many were facing a number of difficulties, including poor living conditions, unstable relationships and financial problems.

Of the total, 212 participants were shown videos in which other women like them gave testimonials about food preparation, healthy eating, exercise and managing stress.

They also had access to an online support group.

The results showed that mothers who reduced their stress also decreased their consumption of high-fat foods.

Dr Chang said:

Its not that these women didnt want to eat healthier.

If you dont know how to manage stress, then when you are so stressed out, why would you care about what you eat?

The tips mothers were given were very practical, such as using a chart to assign jobs to their children and rewarding kids for being well-behaved.

For stress management, mothers were encouraged not to blame themselves, but instead to think about how they could solve the problem.

Dr Chang said:

I learned a lot from those women.

Everything needs to be practical and applicable to daily life anytime, anywhere.

Self-awareness of stress is important, saidDr Chang:

We raised their awareness about stressors in their lives, and unfortunately a lot of these problems are not within their control.

So we teach them ways to control their negative emotions remember that this is temporary, and you can get through it.

And give them confidence to look to the future.

Read on: self-compassion is vital for stress reduction.

The study was published in the journal Nutrients (Chang et al., 2021).

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Weight Loss: Being Aware Of This Emotion Helps People Eat Less - PsyBlog

High Blood Pressure is a sillent killer  |  Photo Credit: iStock Images

Fasting has been in practice for several centuries, says Dr Michael Greger (MD) in his video titled "How to lower Blood Pressure naturally with lifestyle changes". He cites the case study of 18 obese patients who had been put through prolonged (60 days) therapeutic starvation in the 1970s to illustrate several clinical observations.

Dr Greger is a physician, New York Times bestsellingauthor, and internationally recognized speaker on nutrition, food safety, and public health issues. A founding member and Fellow of the American College of Lifestyle Medicine, Dr Greger is licensed as a general practitioner specializing in clinical nutrition.

One of the consistent side effects he says that the early researchers into the "fasting for weight loss studies" (water-only diets closely monitored by medical experts) was a fall in blood pressure. Dr Greger says that the studies showed how patients diagnosed with hypertension who were on fasting had to completely STOP taking blood pressure medicines or the pressure would drop to dangerously low levels.

Once you start taking food again, Dr Greger says, the blood pressure would go right back up BUT remarkably, NOT as high as they were before.

Other benefits of fasting (apart from weight loss):

Natural approaches to lowering high blood pressure can work better than drugs because youre treating the underlying cause and can end up having only good side effects.Dr Greger cites the case of a woman who was afflicted so severely by Rheumatoid Arthritis that ALMOST every joint and bone in her body hurt. She decided to go on to medically supervised fasting. At that time, her blood pressure was in the range of 170/80 mm Hg and she was on medication for hypertension and arthritis. She weighed 106.6 kg.

The woman --then weaned off all medication -- lost 9.1 kg during the 8 weeks of dietary intervention before beginning the fast.

At the start of the fast, her weight stood at 94.5 kg and her blood pressure was 130/78 mm HG without medication.

Within 4 days of the fast, her arthritic pain decreased and her pressure dropped. After 24 days of fasting, the woman had lost 84.5 kg and her blood pressure had normalised to 110/80 mm Hg. She is on no medication and remains in remission.

Stick to healthier eating to retain gains made through fasting:The effect of fasting to lower blood pressure compared to medications, cutting down on alcohol, meat and salt, eating more fruits and vegetables, or eating completely plant-based is far stronger, it is apparent. But Dr Greger says that to retain the benefit would be easier for those who follow up the preliminary fast to long-term compliance with health-protective diets -- which unfortunately has little appeal to people accustomed to or meretriciously salty and greasy meals.

Re-sensitised nerves will help you say no to greasy, salty foods:A whole food plant-based diet can be used to help lock in the benefits of fasting to kickstart the reversal of high blood pressure. So what Dr Greger here is hinting at is much similar to the purification and detoxification rituals prescribed in Ayurveda. He speaks of how the water-only diet is a period of sensory deprivation for taste nerves. After just a week of water-only fasting, regular, normal, healthy food feels and tastes good again. It re-sensitises our taste buds so that we can eat things that taste great and with less guilt.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Hypertension: How to lower Blood Pressure naturally with lifestyle changes; an American MD shares the hacks - Times Now

HSA detected and seized Speedy Slim Capsules (Black) and Speedy Slim Capsules (Gold) following feedback from members of the public that there were unapproved slimming products being sold on Instagram.

These products made exaggerated claims such as target at breaking down stubborn extra fat, cut off starch absorption, and losing weight and clearing fat.

Theywere subsequentlyfound to contain very high levels of sibutramine, a prescription-only weight loss medicine that has been banned since 2010 due to an increased risk of heart attack and stroke.

Other serious adverse effects reported in the past by consumers who took products adulterated with sibutramine include insomnia and hallucinations.

In 2019, a consumer experienced extremely fast heart rate and became unconscious. She was resuscitated and suffered debilitating consequences, including requiring the implantation of a defibrillator (a medical device) to help her heart to function.

Those who have taken Speedy Slim Capsules are advised to stop consuming them immediately and consult a doctor if they feel unwell or are concerned about their health.

"There is no quick and easy way to lose weight," said HSA.

"Weight control should be achieved through a combination of balanced diet and appropriate exercise. Those who need help managing their weight should consult a doctor, dietitian or a healthcare professional."

It added that consumers should be wary of products that carry exaggerated claims or deliver unexpectedly quick results, such as fast weight loss or immediate pain relief. This is because they can contain potent ingredients that can seriously harm your health.

Consumers should also exercise caution when buying such products online or from well-meaning friends as they cannot be certain where and how these products were made and whether they have been adulterated with harmful ingredients.

All sellers and suppliers must stop selling these products immediately, added HSA.

The authority said it will not hesitate to take stern enforcement actions against anyone who sells and/or supplies products found to be adulterated with potent medicinal ingredients.

Sellers and suppliers can be prosecuted. If convicted, they can be jailed for up to 3 years and/or fined up to S$100,000.

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'Potent' medicinal ingredients, banned substance found in five health products - CNA

By , medical review by Updated December 5, 2021 Do you have trouble losing weight? Or would you like to lose faster? Youve come to the right place. Get ready for weight loss without hunger.

Our conventional ideas about weight loss eat less, move more require a lot of willpower. Counting calories, exercising for hours every day and trying to ignore your hunger? At DietDoctor, we believe thats needless suffering, and likely a waste of your time and precious energy.

Eventually people often give up. An excessive focus on counting calories has certainly not done much to reverse our current obesity epidemic. Fortunately there may be a better way.

The bottom line? Calories are not the only things that count in weight loss. Your weight is also hormonally regulated. If you reduce your hunger and the levels of your fat-storing hormone, insulin, youll likely have an easier time losing excess weight.

Get your personalized meal plan with a FREE 30-day trial!

What's your gender?

Are you ready? Here we go. Start at the top of the list (most important) and go down as far as you need. Click on any tip to read all about it. Perhaps you only need the first piece of advice?

For extra support on your weight-loss journey, join our Connect community.

Eighteen tips too many for you? Check out our popular video course with the five most important ones. Sign up for free updates and youll get instant access to it:

This guide is written for adults with health issues, including obesity, that could benefit from losing weight.

We dont recommend counting calories, which is controversial. To learn more about the rationale for this, see our guide on restricting calories for weight loss.

Controversial topics related to a low-carb diet, and our take on them, include saturated fats, cholesterol, whole grains, red meat and whether the brain needs carbohydrates.

If you want to lose weight, consider starting by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: for 150 years or more there have been a huge number of weight-loss diets based on eating fewer carbs. Whats new is that reviews of modern scientific studies have repeatedly shown that low carb is at least as good, if not better, than other approaches to diet.

Obviously, its still possible to lose weight on any diet just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people dont like to just eat less, as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of yo-yo dieting. While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder.

The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you dont need to count them.

A 2012 study also showed that people who had lost weight experienced far less reduction in total energy expenditure (the number of calories burned within a 24-hour period) when they followed a low-carb diet compared to a low-fat diet during weight maintenance a 300-calorie difference, in fact.

According to one of the Harvard professors behind the study, this advantagewould equal the number of calories typically burned in an hour of moderate-intensity physical activity. Imagine that: an entire bonus hour of exercise every day, without actually exercising.

Recently, an even larger and more carefully conducted study confirmed this metabolism-sparing effect, with different groups of people who had lost weight burning an average of between 200 and almost 500 extra calories per day on a low-carb maintenance diet compared to a high-carb or moderate-carb diet.

Bottom line: A low-carb diet can reduce your hunger, making it easier to eat less. And it might even increase your fat burning at rest. Study after study shows that low carb works for weight loss and that on average itimproves important health markers.

Why low carb can help you lose weight

How to lose weight with a low-carb diet

Do you want to know more about exactly what to eat on low carb, how to do it, potential problems and solutions and find lots of great recipes? Check out our keto for beginners guide. Alternatively, you can make low carb even simpler by signing up for our free two-week keto challenge.

Eating when hungry sounds simple:if youre not hungry, you probably dont need to eat yet.

When on a low-carb or keto diet you can trust your feelings of hunger and satiety again something many people following a low-fat or standard American diet cannot do. Feel free to eat as many or as few times per day as you feel is right for you.

Some people eat three times a day and occasionallysnackin between (note that frequent snacking could mean that youd benefit from adding protein, fibrous veggies, or extra fat calories to your meals, to increase satiety). However, theres some evidence that frequent snacking may not be wise when trying to lose weight.Some people only eat once or twice a day and never snack. Whatever works for you. Just eat when youre hungry, and dont eat when you arent.

It also helps that low-carb diets and higher protein diets tend to reduce hunger.

Studies demonstrate that people eating a very low-carb, ketogenic diet reduce their feelings of hunger and the amount of food they eat.

Multiple other studies demonstrate that adding protein to your diet markedly reduces hunger and food intake.

Our suggestion? Try a low-carb, higher protein approach and see what happens to your hunger levels.

Read more about why eating when hungry is smarter than counting calories

What's your main health goal?

Remember: an effective low-carb diet for weight loss should be based primarily onwhole food.

Prioritize what humans have been eating for thousands or likely millions of years, e.g. meat, fish, vegetables, eggs, butter, olives, nuts etc.

If you want to lose weight, avoid special low-carb products that are full of carbs.This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. Theyre often full of carbohydrates. Dont be fooled.

How about low-carb bread? Be careful: if its baked with grains its certainlynot low carb. But some companies still try to sell it to you as a low-carb option.

Low-carb chocolate is usually full of a kind of sugar alcohol maltitol that may actually be partially absorbed by the body, but which the manufacturer does not count as carbs. If the maltitol is absorbed, it is likely to raise blood sugar and insulin levels. The remaining carbs end up in the colon, potentially causing gas and diarrhea.

While low-carb chocolate made with erythritol or stevia is likely to be okay, you still have to consider that any sweeteners can maintain sugar cravings.

Two simple rules to avoid being tricked into purchasing unhealthy low carb products:

Focus on eating good quality, minimally processed real food. Ideally the food you buy shouldnt evenhave a list of ingredients (or it should be very short).

Read more about fake low-carb products

Read more about sweeteners

Finally you may want to forget about the old everything in moderation diet motto.It isnt necessarily helpful advice for people who struggle with weight in fact, it may be exactly the opposite.

Dont eat everything in moderation. Eat as much healthy food as you can, whenever you are hungry. Eat as little unhealthy food as you can if possible, none at all.

Unnecessary snacking can be a problem on a low-carb diet too. Some things are easy to eat just because theyre tasty and readily available. Here are three common traps to watch out for on a low-carb or keto diet:

Do you have to eat breakfast? Research has confirmed that the answer is no. Dont eat if youre not hungry. And this goes for any meal.

On a strict low-carb diet the hunger and urge to eat tend to decrease significantly. If this happens, be happy! Dont fight it by eating food you dont want. Instead, wait for the hunger to return before you eat again. This will save you both time and money, while speeding up your weight loss.

Some people fear that they will lose control if they dont eat every three hours. The concern that this urge to binge will blow their diets completely leads them to obsessively snack all the time.

This constant snacking may be necessary in order to control the hunger and craving that may arise during a diet high in sugar and starchy carbs, but itsusually unnecessary on a low-carb diet. Hunger will only slowly return and you should have plenty of time to prepare food or grab a snack.

Bottom line: To lose weight in a sustainable way, eat when youre hungry but only when youre hungry.Forget the clock and listen to your body instead.

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5. Measure your progress wisely

Tracking successful weight loss is sometimes trickier than youd think. Focusing primarily on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety, and undermine your motivation for no good reason.

The scale is not necessarily your friend. You may want to lose fat but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight orBMIare imperfect ways to measure your progress. This is especially trueif youre just coming off a long period of semi-starvation (which may accompany calorie-counting), as your body may want to restore lost muscle. Starting weight training and gaining muscle can also hide your fat loss.

Losing fat and gaining muscle means great progress, but you may miss this if you only measure your weight. Thus its best to quantify body composition as you lose weight. You can do this with a DEXA scan, hydrostatic weights, plethysmography scales and others. But if these are not available, it is smart to also track the disappearance of your belly fat, by measuring yourwaist circumference.

I recommend aiming for good but its not always realistic. Young people can usually achieve this, but for some middle-aged or older people, it may be a major victory to get all the way to decent.

I suggest measuring your waist circumference and weight before starting your weight-loss journey and then perhaps once a week or once a month. Write the results down so that you can track your progress.If you want, you can measure more areas: around the buttocks, the chest, the arms, legs, etc.

Please note that your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and digestive system contents. Dont worry about short-term changes, follow the long-term trend instead.

These markers are frequently improved on a low-carb diet, even before major weight loss. Re-checking these health markers after a few months can be great for your motivation astheyll usually showthat youre not just losing weight, youre gaining health too.

PS:Dont have a measuring tape at home? Try these options:

200+ meal plans designed for results

With our low-carb and keto meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.

It usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself does not necessarily work well in the long term; instead it may be a recipe for yo-yo dieting.

In addition, you need to set realistic expectations for health and weight loss goals. You can read more in our detailed guide on realistic expectations.

Its common to lose2-6 pounds (1-3 kg) within the first weekon a strict low-carb diet, and then on average aboutone pound (0.5 kg) per week as long as you have a lot of weight remaining to lose. This translates into about 50 pounds (23 kilos) per year. However, weight loss doesnt occur at this rate in everyone.

Every 5 pounds of fat loss roughly equals 1 inch lost around the waist (1 kilo = 1 cm).

Young males sometimes lose weight faster than this, perhaps twice as fast. Post-menopausal women may lose at a slower pace. People on a very strict low-carb diet may lose weight quicker, as well as those who exercise a lot (a bonus). And if you have an enormous amount of excess weight to lose, you could start out much faster although initially, some of the weight you lose will be due to water loss.

As you get closer to your ideal weight, the loss may slow down until you stabilize at a weight that your body feels is right. Very few people become underweight on a low-carb diet as long as they eat when hungry.

Are you coming off a period of semi-starvation (which can occur with calorie-counting)? Focus on your waist circumference and health markers (see tip #4) at first, as it sometimes takes several weeks before weight loss is apparent.

Expect weight-loss plateaus: months where nothing seems to happen on the scale. Everybody hits them. Stay calm. Keep doing what youre doing and eventually things should start happening again (if not, check out the other 17 tips).

More: Top 10 tips top break a weight loss stall

Losing a lot of weight long term and keeping it off will likely not happen unless youchange your habits forever. If you lose weight and then return to living exactly the way you did when you gained weight, dont be surprised when the excess weight returns. It normally will.

Maintaining weight loss usually requires long-term change and patience. As tempting as it may be, dont fall forone of these magical diet scams.

Forget quick fixes:If you lose some weight every month, eventually you may get rid of all your excess weight.Thats inevitable progress. Thats what you want.

PS: Long-term change is hardest in the beginning, especially during the first couple of weeks. Its like quitting smoking. Once you develop new habits it becomes easier and easier every week. Eventually it may come naturally.

For inspiration and tips, check out some of our long-term weight maintenance success stories:

Keep reading!

7. Avoid overeating fruit

This piece of advice is controversial, as fruit has an almost magical health aura today. While fruit does contain fiber, antioxidants, and important vitamins, it also contains a fair amount of sugar around 10% by weight (the rest is mostly water). Just taste an orange or a grape. Sweet, right?

Eating whole fruits in moderation especially ones that are low in sugar, like berries can absolutely be part of a healthy diet. The soluble fiber in fruit can help with short-term satiety; it also reacts with water in your gut to form a thick gel that helps delay and reduce the amount of sugar absorbed from that fruit. In fact, up to 30% of the sugar from fruit may not be absorbed.

Larger quantities of fruit, however, will deliver a significant sugar load to your intestines. Even if only 70% of that sugar is absorbed, 70% of a big number is still a big number. For example, five servings of fruit per day can be equivalent to the amount of sugar in 16 ounces (500 ml) of soda 52 grams of sugar!

Most people believe that fruit is natural, but todays fruits in the grocery store have very little in common with what fruits looked like before they were cultured. Modern domesticated fruits are larger, less bitter, and have thinner peels and smaller seeds. This makes them tastier and easier to eat and because of their increased size, they may provide more sugar per piece of fruit than their earlier counterparts.

What fruits and vegetables looked like before

Beer contains rapidly digested carbsthat shut down fat burning. That may be why beer is sometimes referred to as liquid bread. Theres a good reason for the term beer belly.

Here aresmarter (lower-carb) alcoholic optionswhen trying to lose weight:

These drinks hardly contain any sugar or digestible carbohydrates so theyre better than beer. However, large amounts of alcohol might slow weight loss, so moderation is still a good idea.

Lowcarbalcoholthebest and the worst

9. Avoid non-caloric sweeteners

According to scientific studies,non-caloric sweeteners mayincrease appetite and maintain cravings for sweet food. And one recent independent study showed that switching drinks with non-caloric sweeteners to water helped women lose weight.

Study: Avoiding diet beverages helps women lose weight

This may be related to the increased insulin secretion seen with some non-caloric sweeteners. Maybe that is why something odd happened when I tested Pepsi Max.

If youre having trouble losing weight, I suggest that you avoid sweeteners. As a bonus, youll likely find it easier to enjoy the natural sweetness of real food, once youre no longer adapted to the overpowering sweetness of processed low-carb food products and diet sodas.

Read more:
How to Lose Weight Top 18 Simple Tips Diet Doctor

If you want to lose weight, a simple bathroom scale may be key, research shows. Indeed, this study published in the journal Obesity found that daily self-weighing can produce clinically significant weight loss, while another published in the Journal of the Academy of Nutrition and Dietetics concluded that: Weighing every day matters: daily weighing improves weight loss and adoption of weight control behaviors. And a recent study of more than 1,000 people over the course of a year from the American Heart Association found that people who never weighed themselves or only weighed once a week did not lose weight, while those that did it six to seven times a week had a significant weight loss. With that in mind, we asked doctors and nutritionists which bathroom scales they recommend.

Affordable and effective

$12.90

All the bells and whistles

$79.99

Accurate and affordable

$19.99 on Etekcity.com

Small and great for traveling

$36.95

For tracking weight and health data

$59.95 on Walmart

Not sure which scale to pick? The key is not necessarily the exact number [on the scale] but being able to track the change, says Young, about monitoring weight loss and weight gain. Ask yourself do you care if it connects to your phone or not? Everyone has different needs also depending on how tech savvy they are, she says, adding that this non-wifi option is one of the best. Its cheap, reliable, and accurate.

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This is one key to significant weight loss and you can ...