Nowadays, more people become health aware and are a bit more conscious about their weight. Numerous people are searching for the best and fastest ways to improve their eating habits and slimming down at the same time. However, when it comes to weight loss, shedding pounds fast isnt the healthiest way possible. Since your health is one of the most important things, it is necessary to choose the safest weight loss method. Choosing the diet that would work for you may turn out to be very difficult since different weight loss methods have varied effects on different people. One diet that people are raving about is called a 2-day fast weight loss diet. In this article, you will find out whether or not this 2-day fast for weight loss is really effective.

Fasting has been around for a long time. It is an eating approach that is based on the principle of time-restricted food consumption, which may eventually lead to ketosis. Ketosis is a process that occurs when your body runs out of glucose, which is the main source of energy for our body, and starts using fat storage as fuel. A lot of people fast for health, religious, or cultural reasons (15).

This nutritional pattern has gained popularity among those whose goal is to lose weight. Many people who fast to shed pounds follow the rules of intermittent fasting, which requires you to entirely or partially refrain from eating for a certain period, before returning to your regular eating habits. Studies suggest that this eating approach may provide you with benefits such as fat loss, increased longevity, and overall better health. A lot of people find this weight loss method easier to stick to since it doesnt limit any particular type of food rather than the time when you can consume it.

There are a lot of types of intermittent fasting, which vary depending on the time they restrict and the calorie allowances.

Read More: Intermittent Fasting Vs Calorie Restriction: Which Approach Can Propel Your Weight Loss Into High Gear?

Here are the most popular types of intermittent fasting (12):

This type of intermittent fasting is the simplest of all the existing. It allows you to eat during a 12-hour window and bans the consumption of any food during the rest of 12 hours a day. Research shows that fasting for 10-16 hours can lead to ketosis, making your body use your fat storage as the primary energy source (8), which promotes weight loss. This type of intermittent fasting is recommended for beginners because the fasting window is relatively short, and you can spend the majority of fasting time sleeping overnight.

Another popular type of fasting, 16:8 intermittent fasting, is based on the idea of eating during an 8-hour window and fasting for the rest of 16 hours. It is believed that such an eating approach is effective because it follows your internal clock. Those who stick to the 16:8 intermittent fasting usually refrain from eating at night, and partially morning and evening, and consume all their calories during the day (2).

This type of fasting is a bit more advanced, so the beginners may find it difficult to stick to its requirements. It is based on the principle of eating a regular diet for a day and then fasting for the next day. Some people choose to refrain from eating any solid foods on the days of fasting, while others restrict their consumption of calories to 500 per day. On the non-fasting days, you are technically allowed to eat whatever you want in whatever quantities, but for better results, you are recommended to stick to a healthy diet. Alternate day fasting is one of the strictest types of intermittent fasting, and you may find it hard to stick to it for a long time (5).

A relatively strict type of intermittent fasting, a weekly 24-hour fast, requires you to avoid any type of food for 24 hours a week. Your fast can last from breakfast to breakfast or from lunch to lunch. During the 24 hours of fast, you can drink water, unsweetened tea, and other calorie-free drinks. During the non-fasting days, you can stick to your regular diet, but if you want to reach better results, you are encouraged to follow an overall healthy diet. This type of fasting doesnt restrict any type of food or number of consumed calories during the eating days. Fasting for one day a week can be effective at helping you lose weight since it reduces your weekly energy intake (12).

This type of intermittent fasting is also considered to be quite strict since it requires you to fast for 2 days a week. As it becomes clear from its name, the 5:2 diet is based on eating a regular diet for 5 days a week and fasting for the rest of 2 days. During these 2 days, you are to consume a restricted number of daily calories, approximately 500 for women and 600 for men. The number of required calories may vary depending on your age, gender, and level of physical activity. It is recommended that one fasting day should not be followed by the other fasting day, but they should be separated by a couple of days of normal eating. The 5:2 fasting, like any other type of fasting, encourages a well-balanced diet both during the 5 days of following a regular diet and 2 days of fasting. Make sure that on fasting days, your menu includes plenty of fruits, vegetables, lean protein, healthy fats, and complex carbs (17).

Unlike 5:2 intermittent fasting, a 2-day fast is based on fasting for 48 hours straight. This type of fasting requires you to give up on any type of food for 2 days, and are only allowed to drink calorie-free fluids. This kind of intermittent fasting is being raved about, but does it really deliver your desired weight loss?

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As was mentioned before, a 48-hour fast is a type of intermittent fasting that involves taking a 2-day pause on eating while drinking only calorie-free fluids. The 2-day fast is one of the longest-lasting fasts, with shorter fasting periods being more common. Just like other diet plan, 48-hour fasting has its benefits as well.

The following are the benefits that you can expect when you do the 2-day fast:

Fasting for a longer period has a greater effect on blood sugar reduction than short-time fasting. When a person fasts for longer than 24 hours, their body begins to use glycogen, thus reducing insulin levels. So, fasting for 2 days can bring such impressive results, as boosted insulin sensitivity and a 20% reduction in blood sugar levels (1).

The intermittent fasting supporters claim that this nutritional pattern can promote autophagy. Autophagy, simply put, is a process during which your body disposes of damaged cells that fail to function the way they are supposed to. This allows your body to regenerate and maintain the proper work of its whole system. It is believed that intermittent fasting can lead to autophagy because, during long-term fasting, your energy stores get depleted, and it activates certain pathways that trigger autophagy. These claims were backed up by the 2018 research review, which showed that fasting and calorie restriction effectively promote autophagy (16).

A 48-hour fast creates a great calorie deficit, which can aid long-term weight loss in some people. However, a person should not perform 48-hour fasts regularly.

A 2017 review,found that overweight and obese people who stick to the rules of intermittent fasting reach the same short-term weight loss results as those who use traditional calorie-restricting methods (10). So, intermittent fasting can be as effective at weight loss as various nutritional plans that create a calorie deficit.

Read More: Breakfast Smoothies For Weight Loss- Healthy Sipping For Fat Loss

The best way to start is to stop eating at dinner on a given day and start eating with dinner as the first meal two days later. For example, if you decide to start your 2-day fast on a Wednesday, you should stop eating in the evening on that day. You would then start eating again in the evening on Friday. Through this, you will give your body time to digest your last meal on Wednesday before you sleep. By the time you wake up on Thursday, about 1012 hours of your fast will have already passed.

During your fasting period, you can only drink calorie-free fluids, such as water, which is why people also call this method the 2-day water fast weight loss. Besides water, you can drink calorie-free unsweetened herbal tea and black coffee as well.

When Friday evening comes, you should have a light, simple dinner. From Saturday onward, you can gradually return to your regular diet (19).

It is necessary to stay hydrated while fasting. Try to drink plenty of fluids to prevent dehydration, which is one of the major potential complications of longer fasts (6).

Aside from water and other calorie-free fluids, another popular 2-day fast is what they call the juice cleanse. It is a type of restrictive diet that involves consuming only juices from vegetables and fruits in an attempt to lose weight and detoxify the body. As these cleanses are restrictive in terms of food groups and calories, many people are skeptical about their possible benefits.

Like any other diet, the 2-day juice fast for weight loss has its pros and cons too.

Various vegetables and fruits are filled to the brim with a great plethora of essential vitamins and minerals. Therefore, drinking juices can provide you with different micronutrients, thus promoting overall health.

Juices are packed with anti-inflammatory compounds that are known to improve your immunity and boost your energy.

Regular consumption of juices may provide you with healthy enzymes that improve the work of your digestive system, thus boosting all the digestive processes.

If you suffer from kidney disorders, then juice fast is not for you. Certain types of juice contain oxalate, which is an acid that may increase the risk of kidney stones and other kidney disorders. That is why drinking a lot of juices may be harmful to patients with kidney problems.

Since juices are overall low in calories, sticking to a 2-day juice fast will help you slim down, but your weight loss results are likely to only last for a short time.

Consuming juices that were not pasteurized and havent undergone any other type of bacteria-removing procedure can increase the risk of an illness. Particularly, people who are most susceptible to developing illnesses like children and older people, as well as those who have a weakened immune system.

Drinking a lot of juice that contains laxatives or any other methods of bowel stimulation may lead to the significant loss of nutrients with the stool, which in turn causes dehydration and electrolyte imbalance.

As you already know, juices are low in calories. Juice fast may create an extreme calorie deficit, failing to provide you with enough energy and leading to such unpleasant symptoms as fainting, weakness, mood swings, dehydration, hunger, and headaches.

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Fasting can be beneficial for you, but it is extremely important to safely return to your regular diet after you finish it. That is why you need to know what foods to eat and what to avoid after your 2-day fast. Dont jump into filling your stomach with junk food right after your fast ends, as it will not only cancel your positive results but may even reverse them. It may also trigger the gut, leading to nausea and diarrhea (1). That is why you need to start slowly. Gradually introduce food into your system, start with a light snack, then progress to a whole meal a couple of hours later.

Proteins are essential for the proper functioning of your body. That is why your after-fast meal should include a small portion of food that contains this macronutrient. It can be fish, lean meat, poultry, legumes and beans, tofu and eggs since they are packed with protein but dont provide you with tons of unhealthy saturated fat.

Choose less-starchy, non-cruciferous vegetables cooked in healthy fats. This will add to your after-fast ketosis and make it easier for your body to digest your food. You can also consume avocados since they are filled with fiber and healthy fats.

Bone broth is one of the best meal choices after you finish fasting. It is packed with various micronutrients that promote the proper functioning of your body and especially the gut since it contains plenty of minerals and gelatin, which is super beneficial for your intestinal permeability (7).

Foods that provide you with empty calories, highly processed, high glycemic index (GI) foods. Sugary foods and beverages are advised to be avoided at all times, but it is especially important to reduce their consumption right after your 2-day fast. These unhealthy foods provide you with little to no essential components and may even lead to an increased risk of various serious diseases. And since your body may be sensitive to the consumption of carbs after your fast, it may lead to undesired insulin spikes (11).

It is recommended to keep away from such high-lactose dairy products such as milk, yogurt, and ice-cream right after you finish a fast. It is because lactose is overall difficult to digest for some people, and consuming it after a 2-day fast may lead to some problems with digestion (3).

Although they overall have health benefits and can provide you with lots of vital nutrients, cruciferous vegetables (broccoli, cabbage, cauliflower, brussels sprouts) may interfere with your digestion right after the fast, leading to gassiness. This happens because they are packed with fiber and contain a trisaccharide called raffinose, which is difficult to digest (3).

A 2-day fast performed twice a month can reduce your monthly calorie intake by approximately 8000 calories. It may also boost your metabolism, which makes you burn more calories during the non-fasting days (1). Since one pound of fat consists of 3500 calories, you can expect to lose a bit more than 2 pounds a month simply by fasting occasionally.

It is recommended that you do a 2-day fast once or twice per month rather than once or twice per week. Being able to space out your 2-day fasts properly can bring you better results (14).

As tempting as it is, there are certain risks and restrictions that a 2-day fast for weight loss entails. Before committing to it, you should know whether you can fast or not.

You should refrain from the 2-day fast for weight loss if you (13):

Its also important to be aware of the downsides of a 2-day fast.

This duration is not suitable for everyone. The longer the fast, the greater the potential for side effects.

Below are the possible side effects that you could encounter when doing the 2-day fast for weight loss.

Restricting yourself from consuming any calories for the whole 48 hours can be accompanied by severe hunger, although many people claim this side effect to be temporary. That is why instead of getting down to a 2-day fast right away, you first need to gradually work your way up, starting with shorter fasts (9).

Due to its duration, a 48-hour fast may be harder to stick to than other fasting methods. Exhaustion is a major concern here because this is a long fast. It is one weight loss strategy that is difficult to complete.

Aside from the two major risks or side effects of the 2-day fast for weight-loss method, there are other risks that you should be concerned about before starting this type of fasting (9). Such as:

Yes, it is. Considering the details about this kind of fasting presented above, the 2 day fast can indeed help you to lose weight, but the risks are greater. You might want to consider safer and healthier eating habits that dont bear as many risks as this weight loss method. It is also recommended that you try shorter fasts first to avoid any serious side effects.

If you are considering the 2-day fasting, make sure to discuss it with your doctor or dietitian. Skipping meals and severely limiting calories can be dangerous for people with certain medical conditions.

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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2-Day Fast For Weight Loss: A Simple Metabolism-Boosting ...

While we watched this unfold, the Allure Slack channels immediately lit up with one particular question: Has diet culture really changed all that much since that time period, or are we under the illusion that things are better because body standards are a little different? If anything, this conversation proved to me that despite the progress of fat activism plus the body positivity and neutrality movements toxic diet culture still has just as much a stranglehold on popular American culture as it did back then. It just looks a little different.

Just to paint a generalized picture for you: According to a study (which compiled research from more than 100 other studies) on global eating disorders from 2000 to 2018, the prevalence of eating disorders "increased over the study period from 3.5 percent for the 2000-2006 period to 7.8 percent for the 2013-2018 period." Another recent study proved that the pandemic has only caused eating disorder rates to increase further since 2020.

Case in point: It might be cool to have a fat ass in the year 2022, but that hasn't changed the fact that we're still subject to wildly unrealistic body standards and those unrealistic body standards are still greatly impacting our mental health in the same way they did back in the 2000s when flat asses were all the rage. And when influential people like Kim Kardashian tell the world they can casually drop 16 pounds in three weeks, it only bolsters the idea that fast, drastic weight loss isn't just possible; it's easy, and it's glamorous.

And look, there's nothing inherently wrong with losing weight itself or wanting to lose weight. Kardashian has every right to do whatever the hell she likes with her own body. It's the insistence that such drastic weight loss is an attainable goal that is worrisome here. When someone loses weight drastically this way, they could subject themselves to loss of muscle mass, lowered metabolism, and loss of nutrients that can result in constipation, fatigue, hair loss, lowered immunity, and loss of bone density.

The casual way that weight loss is discussed on the red carpet certainly hasn't changed much since the 2000s, but what has changed thank God is that people seem to be more aware of its effects than ever. Looking at Twitter, I see a plethora of criticisms of this interview, and that's definitely not something we could have shared with each other back in the day.

The casual way that weight loss is discussed on the red carpet certainly hasn't changed much since the 2000s.

"The Kim Kardashian weight loss thing is fucked up and NOT okay to talk about on national television where the youth will find it and bring it to therapy to defend their eating disorders," one user writes. Another says, "The fact that Kim Kardashian spent weeks losing weight just to fit into a dress is why women have body dysphoria." Another writes, Can't believe there are people defending Kim Kardashian's 16 pound weight loss in 3 weeks! Unfollowed someone because of this. It's so unhealthy!"

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Kim Kardashian's Dangerously Rapid Weight Loss for the Met Gala Is Not Normal or Admirable - Allure

A new study by scientists at the University of Cardiff has indicated what the best methods for weight loss are. The study looked at obese adults and the methods they were using with success

Image: Getty Images)

A new study by researchers has narrowed down the weight loss methods that actually work for people.

We have all seen the strange diet hacks that claim to be able to help you lose weight while doing a combination of weird or restricting things.

Experts at the University of Cardiff looked at data of 1,850 obese adults with an average age of 53, in order to determine which weight loss methods people have said work for them.

Of the sample, 79% of people said they had attempted to lose weight over the previous year but 73.4% had not achieved clinically meaningful weight loss.

So what are the best weight loss methods?

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There are plenty of diets out there for people to try, but the key thing for losing weight is to end the day with a calorie deficit meaning you burn more calories than you consume.

Only 28% of people in the study who put themselves on a restricted diet lost a meaningful amount of weight.

The NHS recommends a focus on making sure their waist size is less than half of their height, while Michael Mosley's 'Fast 800' diet has helped people lose weight by introducing a low carbohydrate, high in fat diet.

For this particular diet, those wishing to try the diet should run it by their GP if they have health problems.

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In the UK at the moment, three medicines can be prescribed for weight loss. These are Mysimba, Orlistat and Saxenda and may be given by a doctor or weight loss clinic.

London Obesity Clinic said: "Medications can work by either acting on the appetite centre in the brain or help with feeling full or even getting rid of the excess fat consumed."

Done alongside exercise, 30% of those who had medication or took up exercise lost a clinically meaningful amount of weight, according to the Cardiff study.

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Weight loss surgery, also known as bariatric or metabolic surgery, can be used on the NHS for people who are very obese.

Alternatively, people can also pay for it privately, but this can be very expensive to do.

The study indicated that half of the people who had surgery lost at least 5% of their body weight.

Instead of surgery, there are weight loss programmes like Weight Watchers that people can follow.

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According to a study by Cardiff scientists, 33% of people who used a combination of weight loss tools were able to shed a meaningful chunk of fat.

The study was led by Dr Marc Evans, who said: Our survey results indicate that while the majority of adults with obesity are actively trying to reduce their weight, using a variety of strategies, most are unsuccessful.

He continued: "This underscores the need for increased support and solutions for weight management."

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4 weight loss methods that actually work, according to eye-opening new study - The Mirror

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After his weight hit 350 pounds during his time on American Idol, Randy Jackson decided to make some big changes to his health, resulting in a 114-pound weight loss. In a new interview with People, the Idol star shared exactly how hes maintained his incredible weight loss over the years ever since he underwent gastric bypass surgery in 2003.

It's a great jump starter, he said of the surgery. You lose a bunch of weight really fast, but maintaining's another thing because you get there and your mind tells you, Okay, phew. Im here now. I can start to party and bring out the cheesecakes.

Jackson said it wasnt easy to keep the weight off at first, especially following his type 2 diabetes diagnosis. I hate the word diet. I don't use that anymore. Anybody thats lost weight, you lose it and then you start eating and drinking more and it all starts coming back. Thats what started happening to me, he says. I was like, No, Im not going to spend my life going through this.

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But he decided to clean up his diet and focus on his gut health to stay healthy and strong through his 60s. The producer said he suffered from binge eating and took strides to understand the behavioral psychology behind his eating habits.

Eatings all emotional. I needed to really get it together so I could keep it off, he said. To stay healthy, the Unify Health founder eats five clean meals a day consisting of fish, veggies, and rice or potatoes. He snacks on bananas, apples, cheese, or protein bars and shakes.

He also makes room for sweets in moderation, because balance is key. If I really feel like I need to have a piece of candy, I have a small piece so that in my mind, I'm not saying, No, no, no, he said. The more you deny yourself, the more you're going to go on a bender and have 18 candy bars without stopping at some point.

Jackson also begins each day with Pilates to keep his body strong. He said that his new routine helps him feel healthier than ever at 65.

I think if I had not figured it all out, I wouldve gained at least half, if not more, of that weight back, he said. And Im proud to know that we did something that helps me, that helps everyone else, and takes the guesswork out of it for everybody.

Editor's note: Weight loss, health, and body image are complex subjectsbefore deciding to go on any diet, we invite you to gain a broader perspective by reading Why Everything Youve Been Told About Weight May Be Wrong.

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Randy Jackson Shared How He Maintains His 100-Pound Weight Loss Following Gastric Bypass Surgery - Prevention Magazine

Excess fat is never a good thing, but visceral fat (also known as belly fat or abdominal fat) is particularly dangerous. "The problem with visceral fat is it is highly inflammatory: Visceral fat releases cytokines, small proteins that cause inflammation," says Julie Chen, MD. "This inflammation can damage blood vessels and other organs, eventually leading to damage of the blood vessels in the heart and other tissues. This inflammation can lead to an increased risk of heart disease and high blood pressure, which, in turn, can put you at risk for heart attacks and strokes." Here are five ways to blast belly fat you most probably haven't tried yet. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

No, seriously. It may seem strange that just sitting still and practicing mindfulness can help you lose weight, but it really can. "I've discovered that the successful clients who lose weight and keep it off are the ones who do the inner work," says Holistic Health Practitioner Sarah Anne Stewart. "They're ready to confront their thoughts, feelings, love for self and how they perceive themselves. They're willing to dig up emotional triggers and past traumas that have manifested into an unhealthy weight and/or their relationship with food In meditation, you get to the truth of why you consistently skip your morning workout or grab fast food each night on the way home. You can explore your motivations for weight loss and why you haven't accomplished your goals. You can confront childhood programming such as being told you have to eat all the food on your plate. Most importantly, you can understand why weight loss has been an issue in the past and get to a place where you're mentally prepared to stick to a weight loss program and get to (and keep) your ideal weight."6254a4d1642c605c54bf1cab17d50f1e

You don't need to kill yourself at the gym to get decent fat-loss results, experts saysmall changes can add up to big results. "I would suggest adding cardio into your workout routinesomething that will get the heart rate up and the body heated and sweaty," says celebrity fitness expert Sarah Louise Rector, founder of the SLR Life Workout Program and app. "If that is not possible then definitely add regular walking into your lifestyle to help get up and moving. I'm a dance cardio girl, so I find that to be 'fun' cardio fitness. It's extremely effective not only for weight loss, but it also boosts your mood and mental clarity, which really does increase those happy endorphins for a more positive outlook (especially when it comes to body confidence)!"

It's incredibly easy to underestimate how many calories are in your food, experts say, which explains why so many of us think we're eating less than we actually are. "It's easy to think that you're eating correct portion sizes. You measure a salmon filet by the size of your palm and judge the peanut butter you spread on toast to be no more than a teaspoon," says Leslie Beck, a Toronto-based private practice dietitian. "Yet, studies have found that most people underestimate their portion sizes, especially for high-calorie foods such as peanut butter, nuts, sauces and salad dressings. And if you're hungry, research suggests that you'll miscalculate portion sizes to a greater degree than you would after eating a meal. Studies have also revealed that dieters who measure their food are more successful at losing weight compared to those who don't If you're embarking on a meal plan to lose weight, using a digital food scale will ensure you're not consuming more calories than you think you are. If you're logging your food intake on an app, weighing food portions will allow you to accurately track your calorie intake."

Are you getting at least seven hours of sleep a night? Because if you're not, that belly is here to stay. "Inadequate sleep appears to redirect fat to the more dangerous visceral compartment," says cardiologist Virend Somers, MD, Ph.D. "Importantly, although during recovery sleep there was a decrease in calorie intake and weight, visceral fat continued to increase. This suggests that inadequate sleep is a previously unrecognized trigger for visceral fat deposition, and that catch-up sleep, at least in the short term, does not reverse the visceral fat accumulation."

If you hate cardio, loathe gyms and get upset at the mere thought of a steep hike, resistance training might be your new best friend. "My favorite thing is to put a barbell in a woman's hands for the first time," says personal trainer and competitive weightlifter Sarah Carr. "One of the biggest benefits is the confidence of realizing you're capable of that As soon as you stop doing cardio, you stop burning calories. When you lift weights, once you stop, your body starts to recover, and continues to burn calories for a long period of time. The more muscle you have, the faster your metabolism is going to be."

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Genius Visceral Fat Loss Tricks You Haven't Tried Eat This Not That - Eat This, Not That

Want to get rid of belly fat? You're not alone, because that's one of the most common fitness goals people have, especially among those who are moving towards their 60s. Unfortunately, shedding unwanted body fat is much harder work as you get older, and the normal effects of aging can be blamed: a lowered metabolism and the loss of lean muscle mass. These unwanted changes as you age are pretty darn frustrating. But don't fret, because we have the ultimate cardio workout that will help you speed up belly fat loss, so listen up. And next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

After 60, it's still very doable to shed unwanted pounds. Not only will you be happier with your appearance, but it will also help you to participate more actively in more things. Once you recognize the changes your body goes through and why, achieving the weight you desire will be much easier to address.

Many people tend to get more sedentary as they age, so it makes it much more difficult to drop weight. This is why it's so important to keep up an active, healthy lifestyle, starting as early as possible. If you build a good, solid fitness base and healthy habits, it's more likely you will stay fit into your 60s and beyond.

Related: To Shrink Belly Fat, Avoid These Exercise Habits After 50

If you're shaking your head and admitting that you haven't been staying active or eating well, that's a great step. It's never too late to get into shape and lose the fat. What you need to do immediately is start focusing on eating a healthy diet, getting in regular aerobic activity, and strength training at least two times each week.

If you're already doing these things regularly and are anxious to speed up belly fat loss, you can sprinkle in extra cardio on your non-training days. The cardio session should be done interval-style, since HIIT burns more calories and recruits your type II muscle fibers more than regular steady-state cardio.

Related: Shrink Belly Fat Faster In Your 40s With These Free Weight Exercises, Trainer Says

Here's a sample cardio interval workout on an exercise bike you can add to your routine in order to speed up belly fat loss:6254a4d1642c605c54bf1cab17d50f1e

Go through a 5-minute warmup at a comfortable pace which you can maintain to drive blood into your legs and get the body ready. Once you're all warmed up, get into the standing position, and crank up the resistance by 8 to 12. Sprint hard for 30 seconds as fast as you can, then bring the resistance down to 2 to 4, and cruise at that pace for 30 seconds. Aim for 6 to 10 rounds.

For more mind and body news, be sure to check out The 4 Most Effective Exercises To Shrink Your Waistline After 60 and The 5 Ugly Side Effects of Taking Melatonin Before Bed.

Tim Liu, C.S.C.S.

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The #1 Cardio Workout To Speed Up Belly Fat Loss In Your 60s, Trainer Says Eat This Not That - Eat This, Not That

It's been a decade since Jonathan Antoine first auditioned on Britain's Got Talent - and a lot has changed in his life.

Jonathan was just 17-years-old when he was thrusted into the limelight with singing partner Charlotte Jaconelli.

Back in 2012, the classical duo finished as runners-up behind dancing dog act Asheigh and Pudsey, but just days after they were beaten they were offered a 1 million record deal by Simon Cowell's record label Syco.

The pair parted ways two years later, with Jonathan going on to have an incredible solo career and becoming a huge worldwide star.

Despite his global success, the 27-year-old opera star admits he is still a "big homebody" and lives with his mum, dad and sister in Hainault, London.

Speaking to The Mirror, Jonathan has opened up on how BGT "saved" him during a dark time and explained what is happening in his life 10 years on from his second place finish.

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Jonathan, who was training classically at the Royal Academy of Music part-time, says BGT came around "at just the right time" as he was struggling with mental health issues.

Admitting he was "at rock bottom", Jonathan says he was in a state where he didn't see a future ahead of him but had his life transformed by the ITV talent show.

"I was in a really bad place mentally at the time," he tells us. "I've said many a time it saved me. It took me out of the situation I was in and put me into a different space.

"For a person who's depressed that can do some really great stuff. To be around the glitz and glamour of it is illuminating. I was launched into a world I could never have fathomed. It's been a stepping stone into having a whole life.

"I'm able to live this best life now because of what amounts to one Blackberry message 10 years ago. It's crazy that tiny, little things bloom into these wild experiences."

Jonathan and Charlotte wowed the judges when they sang 'The Prayer' during their first audition - with Simon comparing his voice to that of opera legend Luciano Pavarotti.

While the music mogul urged Jonathan to go solo, the pair remained together for the semi-finals and finished in second place during the final.

Admitting he is being completely honest for the first time, Jonathan confesses that it was "quite devastating" to lose out on the top prize.

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"I remember the feeling of the organs sinking. I didn't cry on stage," he says. "You have to then think, with Ashleigh and Pudsey, their mission with animals, they'll probably do more responsible things with that than I ever would. Wonderful people as well.

"Just remembering everyone that comes above or below you is made of the same stuff. We're all flesh and blood and electricity coursing through them. That's how you stay not despressed."

Jonathan says in a way they didn't lose anything as days after the final they were in the studio with record producer Graham Stack, who has worked with the likes of Britney Spears, Rod Stewart and Kylie Minogue.

After signing that mega recording contract with Syco, Jonathan and Charlotte released debut album Together in Septeber 2012 and second album Perhaps Love in August 2013.

However, they decided to split in February the following year after being offered solo record deals by Sony Classical.

Admitting he always wanted to go solo, Jonathan explains: "Charlotte raised up my confidence to the level I could go on BGT and we made someting beautiful.

"Neither of us had been ensemble arists, we loved solo performances, so it was the natural evolution of the thing. There's only so much a crossover classical duo can actually do without starting to reinvent the whole thing.

"At the point I had the necessary confidence and understood myself a bit more I felt it was time to make the leap."

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Jonathan confesses the pair haven't been in contact for a long time, claiming its been "quite some years".

When asked about a possible reunion in the future, he replies: "Maybe in 20 years. I wouldn't hold onto it in the next couple of months. It's been a long time and I still have a lot of stuff I want to do myself first before I go back to duo stuff."

His first solo album, Tenore, reached number one in the Classical Artist Album chart and he began touring in the UK and the US.

He has worked with some incredible legends, including Mexican operatic tenor Rolando Villazn and Italian painist Leone Magiera, who interpreted opera peices with Pavarotti

Grounded Jonathan has a strong family unit to support him - with his parents and sister recently joining him in America for his tour.

"I wil never be able to express the fortune I've had to be born into that family and have them look after me so well for so many years. Through the struggles and the good times," says the grateful singer.

Jonathan still lives with mum and dad but has his own office space in the back garden, which is home to his collections of guitars and Lego.

His mum is reponsible for maintaining his stunning mane of hair, using three different sizes of curling wands to get his famous look while he is performing.

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One thing that has changed about Jonathan is his appearance, as the BGT star has been trying to lead a healthier lifestyle and lose weight.

"I've still got a lot to lose but I'm making my way," says the inspired singer. "I feel stronger and healthier than I have in 10 years, which is a lot.

"This year I've made an active choice. I've felt I've lacked the discipline a lot. When I was out in America its fast food everywhere. I was in a terrible state in the start of the year and I've been able to claw my way back doing light exercise.

"I'm a very big fella so heavy exercise would just tear me up. I'm working my way up, thinking about what I eat because that is important."

Jonathan has been doing 10,000 steps a day, even if it does mean just pacing round the room, and feels he is now actually living his life.

He adds: "For a long time I wa sjust experiencing life, letting life live me, trying to find the next pleasue. Taking control of your own life, seizing your world with your hands, is very gratifying."

As for what's next, Jonathan will be performing at Ephesus in Greece this August, the ancient amphitheater where gladiators used to fight.

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He has more shows coming later in the year and has teased a new recorded piece for people to enjoy with a "very famous, well-known reputable and legandary song writer".

Jonathan says he has a never-ending list of things he would like to achieve, including performing on every contenant and at a bunch of huge opera venues.

But we may see him switch into a very different career, as the singer has a keen interest in writing and has started creating his own novel.

"I started writing this ironically because it was really cringe and weird. A thing only I would be itnereted in," he tells us.

"I wrote a chapter a day for five days and thought it was really fun and I started to care for it. It's become my child.

"I don't know if I'll ever finish it but it's tackling something completey outside of what you usually do. I'm still trying to figure out if it's any good and if it is maybe you'll see it.

"Like perfoming, you put a bit of youirself out there and you pray and hope people will enjoy it."

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BGT's Jonathan Antoine reveals weight loss transformation and reason he went solo - The Mirror