A reverse diet is commonly referred to as the diet after the diet.

Its been popular for many years in the bodybuilding scene as a way to gradually increase calorie intake after a competition in efforts to avoid rapid weight regain.

Further, it has exploded in popularity in the general population as a segue between a low calorie diet and resuming normal eating. In theory, a reverse diet allows you to eat more food while preventing fat regain after weight loss.

While it sounds promising, you may wonder if this eating strategy works or if its another fad diet.

This article tells you all you need to know what a reverse diet is and how to reverse diet.

Reverse dieting is a strategic eating plan that involves gradually increasing your calorie intake over a few weeks or months to allow you to eat more food after a diet while also increasing your metabolism and preventing fat (re)gain.

This style of eating was first popularized in the bodybuilding community as a way to prevent rapid weight regain after a competition. During bodybuilding competitions, athletes must follow very strict and unsustainable diets to achieve their desired physique.

Once the competition is over, they return to more sustainable, higher calorie eating styles. However, quickly returning to a much higher calorie intake may lead to rapid fat and weight gain, since the bodys metabolism decreases during the restrictive periods.

Reverse dieting was introduced to help bodybuilders slowly transition back from very low calorie diets to higher calorie diets. The idea was that doing it slowly would help them gradually restore their metabolic rates, allowing them to eat more while minimizing fat gain.

Due to many anecdotal success stories, reverse dieting also became popular among non-bodybuilders, including those following low calorie diets or who feel that theyre experiencing weight loss plateaus.

The idea of reverse dieting is based on adaptive thermogenesis (metabolic adaptation), which is a protective process that alters the bodys metabolism to increase energy intake and decrease energy output in efforts to slow down weight loss (1, 2, 3, 4).

The body does this through a few mechanisms (1, 2):

The good news is that studies suggest metabolic adaptation likely isnt permanent, and your metabolism can gradually increase as your calorie intake increases. In fact, its thought that most weight regain after a diet is the result of excessive calorie intake (5, 6, 7).

This is where reverse dieting comes into play. By gradually increasing your calorie intake in a slow and thoughtful manner, you can support your body in restoring its metabolic rate, manage your hunger levels better, and potentially reduce rapid weight regain (1).

Reverse dieting is a strategic eating plan that involves slowly increasing your calorie intake after a restricted-calorie diet in an attempt to restore your metabolism while preventing rapid weight regain.

The actual percentage of people that regain weight after a diet isnt known. That said, studies suggest that people lose an average of 59% of their initial body weight within the first six months but, after five years, they only maintain an average weight loss of around 3% (8).

While each individual will have a different experience, most research supports the notion that maintaining weight loss is difficult, especially as the years go on (8, 9, 10).

The reasons people regain weight after dieting vary depending on individual circumstances, such as the type of the diet, the length of time they dieted, and whether sustainable habits were developed and maintained once they stop dieting.

One of the main reasons for weight regain is the sense of freedom a person may feel after discontinuing a restrictive diet. Once its over, a person may overindulge on previously forbidden foods, leading to weight gain.

This is quite common in diets that are very restrictive, such as those that physique competitors follow. In fact, many competitors will consume and in many cases binge much larger amounts of food than their bodies need after a competition as a way to celebrate (11).

However, if that behavior becomes a habit or compulsion, a person may continue to overeat, especially as a way to resolve the excessive hunger theyve likely been experiencing during their diet.

Whats more, many diets fail to teach people healthy, sustainable lifestyle habits, such as learning to read nutrition labels, prepare nutritious meals, and practice mindful eating.

Thus, once they end their diet, people return to previous habits that led to the unwanted weight gain (9, 10).

Additionally, if a person does not have a sufficient support system (e.g., healthcare provider, coach, supportive friends) to encourage them to continue their healthy behaviors, their motivation may decline (10).

Finally, even if a person is meticulously watching their food intake, they may still be eating over their calorie needs.

During long periods of calorie restriction, your metabolism decreases. Therefore, your daily calorie needs to maintain your weight may be lower than it was before the diet. If you resume your normal eating right away, you may be eating in a surplus (10).

Overall, most diets fail to prepare individuals for life after the diet. This is one of the reasons why temporary diets arent usually recommended.

Instead, most health professionals recommend adopting lifelong habits that may help you lose weight in a sustainable way, such as eating more whole, nutrient-dense foods, limiting processed foods, being physically active, and getting proper sleep (9).

Weight regain is very common after dieting and weight loss. Common reasons for this include changes to metabolism, returning to previous eating habits, and lack of a support system.

Though difficult, it is possible to avoid regaining weight after a diet. But first, lets talk about why avoiding a diet is the best choice in the first place.

Following restrictive diets which usually involve eating a very low number of calories is hard long-term. As mentioned, your body engages mechanisms to prevent drastic weight loss when it notices that youre in a large calorie deficit.

In addition, its very difficult to ignore feelings of deprivation and hunger. As a result, sticking to a low calorie diet especially those that restrict many foods or entire food groups is understandably tough.

The unsustainable nature of these diets can lead to yo-yo dieting, where a person cycles between losing and regaining weight (12).

If you can avoid dieting in the first place, youre setting yourself up for more success over time. Instead, its ideal to focus on adopting healthy lifestyle behaviors that you can successfully and happily do long-term, such as (9, 10):

However, if youve followed a restrictive diet and are looking to get out of it without regaining weight, a reverse diet may be a good option for you.

Ideally, its best to avoid diets altogether and instead adopt healthy, sustainable lifestyle habits that may help you lose weight and keep it off.

Reverse dieting will look different for everyone, but it usually involves adding 50150 daily calories per week for around 410 weeks until youve reached your pre-diet calorie intake or other goal amount.

To put this into perspective, one tablespoon (16 grams) of peanut butter offers about 100 calories. Therefore, the amount of food that youre gradually adding to your diet per week remains very small (13).

To begin, youll first want to decide whether you want to take a conservative or more aggressive approach.

A conservative approach will take you longer to reach your calorie goal, but it may help reduce weight regain and digestive discomfort, since youre giving your body more time to adapt. You may increase your calorie intake by around 5% each week.

A more aggressive approach may be more suitable for those who want to return to a highly active lifestyle and restore their energy levels quickly. You might increase caloric intake by around 15% right away and then increase further by 5% each week for the remaining time.

For example, lets say youre currently eating an extremely restrictive 1,200-calorie diet and want to increase your intake to 2,000 calories over 12 weeks. This is what your reverse diet may look like:

Your reverse diet will look different depending on your starting calories, your desired approach, and your goal calorie intake.

If youre less concerned about a bit of weight regain, then you may wish to increase your calories more rapidly (e.g., 1520% increase from starting).

If you notice that youre regaining weight quickly, you may want to double-check your portion sizes to ensure youre actually eating the amount you intend to. In many cases, we overestimate the number of calories we consume.

As well, keep in mind that you may gain some water weight or muscle mass during this period. Thats especially likely for physique competitors who may have dehydrated themselves prior to a competition. In many cases, weight regain is not solely fat regain (11).

Keep in mind that calorie counting to the degree that reverse dieting requires can be laborious and problematic for many people, meaning reverse dieting isnt for everyone.

Reverse dieting looks different for everyone and will depend on their goals though, most people will gradually add 50150 extra daily calories over the course of 410 weeks.

Reverse dieting is an eating strategy used to prevent rapid weight regain and restore ones metabolism after following a low calorie diet.

To reverse diet without gaining weight, slowly increase your calorie intake to a higher target calorie goal. By doing this in a strategic, slow manner, you may be able to boost your metabolism, manage your hunger levels, and prevent or reduce rapid weight regain.

Many people find success with reverse dieting since its a gradual and tailored approach, but its not for everyone because it relies on strict calorie counting. Its best to find a solution that works best for you.

Ideally, your best option is to adopt a healthy lifestyle that is sustainable and enjoyable for you rather than following strict, unsustainable, low calorie diets that do more harm than good.

Continue reading here:
How to Reverse Diet Without Regaining Weight - Healthline

New research from the United Kingdom has found that while most adults with obesity have tried to lose weight, often through diets or exercise regimens, many have been unable to successfully lose the weight and keep it off.

The findings, which are being presented at the European Congress on Obesity between May 4-7, show that exercise programs and calorie-controlled diets are least effective at helping people lose weight compared to pharmaceutical treatments and bariatric surgery.

The researchers say the findings highlight the need for increased support and better solutions when it comes to weight management.

Dr. Dan Azagury, the section chief of minimally invasive and bariatric surgery at Stanford University, says these findings reflect what providers see every day.

When you are trying to lose weight, the odds are stacked against you. It is so much more challenging than people who do not struggle with extra weight or do not treat these patients assume, Azagury told Healthline.

The researchers surveyed 1,850 individuals with obesity from six European countries France, Germany, Italy, Spain, Sweden and the UK.

The participants were asked questions about their comorbidities, demographics, treatment use, healthcare use, weight and weight loss efforts over the past year.

Seventy-nine percent of the respondents said they had attempted to lose weight, either by calorie-controlled or restrictive diets (72 percent), exercise plans (22 percent) or pharmaceutical treatments (12 percent).

But three-quarters said they did not lose a meaningful amount of weight, which was defined as losing at least 5 percent of their body weight. A third of the respondents said they gained weight, which was defined as gaining at least 5 percent of their body weight.

According to the report, exercise plans and calorie-controlled diets were least effective about 20 percent of the respondents were able to lose weight through this method.

Though weight loss surgery is traditionally known to be the most effective weight loss strategy, few of the participants had undergone bariatric surgery.

The findings are very important and support the need for better, more comprehensive strategies for managing patients with obesity, Dr. Jorge Moreno, a Yale Medicine internist who is board certified in obesity medicine and assistant professor of medicine at Yale School of Medicine, told Healthline.

The report also underscored just how common it is for obesity to coincide with other health complications, such as high blood pressure, high cholesterol, type 2 diabetes and osteoarthritis.

As obesity progresses, these complications tend to worsen as well.

Obesity negatively affects every organ system in the body, therefore, many health issues are directly affected by obesity, says Dr. Mir Ali, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA.

Metabolic syndrome can contribute to heart disease, reproductive health issues and cancer, according to Azagury.

For example, high inflammatory markers in adipose (fatty) tissue can contribute to impaired insulin resistance, which leads to diabetes, according to Moreno.

Increased adiposity also results in increase lipid production which can result in coronary artery disease or fatty liver disease, Moreno said.

Many popular diet and exercise plans are not sustainable.

The patient will typically lose weight with most methods; however, as soon as the diet or exercise regimen is stopped, the weight comes right back, says Ali.

The most effective weight loss strategies involve long-term diet and behavioral changes, Ali said, adding that each patient and their practitioner must develop a custom plan that the patient will be able to maintain in the long run.

Moreno says that patients need to be informed that obesity is a chronic health condition and that treating it takes time and various methods, such as counseling, medication or surgery referral.

Doctors hope the study will continue to raise awareness on obesity along with the most effective ways to treat it.

A multidisciplinary approach to tailor the best tools to each patient is needed, we now have multiple safe and effective drugs and procedures to help our patients be successful, Azagury said.

New research shows that while most adults with obesity have tried to lose weight, often through diets or exercise regimens, many have been unable to successfully lose weight.

Popular diet and exercise programs are difficult to maintain in the long-term, so while some may lose weight in the short-term, many often gain it back quickly.

The researchers say the findings highlight the need to develop more solutions to help people with obesity achieve their weight loss goals.

Excerpt from:
Study Highlights Need for Tailored Weight Loss Plans to Treat Obesity - Healthline

Lili Reinhart, an actor known for her role as Betty Cooper on TV's Riverdale, took to her Instagram stories on May 3 to call out celebrities for behavior that sends a toxic message about how bodies should look.

"To walk on a red carpet and do an interview where you say how starving you are because you haven't eaten carbs in the last month all to fit in a f***ing dress?" Reinhart wrote in an Instagram Story,People reported earlier this week. (The original Instagram Story with Reinharts post was live for only 24 hours.) "So wrong. So f***ed on 100s of levels," Reinhart wrote.

She didnt mention Kim Kardashian by name, but theres strong speculation that Reinharts comments were in response to Kardashians Met Gala appearance. Kardashian donned the same dress that Marilyn Monroe wore to sing "Happy Birthday" to President John F. Kennedy in 1962, and said she lost 16 pounds in three weeks to fit into the gown for the gala, People also reported. Kardashian told Vogue she wore a sauna suit twice a day and followed a very strict diet (cutting out all carbohydrates and sugar) to do so.

Reinhart followed up with a tweet on May 4, 2022. I do not say the things that I say because I want to be relevant or get attention, she wrote. I speak up because I dont see enough people with large platforms calling out toxic behavior in our industry.

This isnt the first time Reinhart has spoken out about body image. In January 2022, she used her Instagram Stories to share how the pressures of celebrity had messed with her relationship with her own body. Ive been struggling with obsessive thoughts about my body/weight the last few months and its gotten pretty severe the last week, she wrote, as HuffPost reported. Reinhart said she didnt feel at home in her own skin, and that it was devastating.

Nutrition and body image experts applaud Reinhart for coming forward.

When people call out behavior like Kims, it helps bring to light the fact that diet culture very much exists, says Amanda Sauceda, RDN, a nutritionist in Long Beach, California, who helps people with gut issues and intuitive eating. In the past, we would have seen praise for [Kardashians] weight loss splashed on magazine covers without a second thought.

Its important to see pushback against the way Kardashian talked about extreme weight loss so flippantly, says Paula Atkinson, LCSW, a psychotherapist in Washington, DC, who specializes in eating disorders and body image. It is really great to see other people who have much influence calling out such harmful behavior, first and foremost but then also critiquing Kim's choice to talk about it with somewhat of a sense of pride, she says. Just a few years ago, everyone would have been on board with the belief that Kim was displaying strength and virtue by subjecting her body to this trauma.

Kardashian has a huge platform, which she has used to bring attention to diet behavior that is unhealthy and potentially dangerous, Sauceda adds. She admitted to cutting out an entire food group, wearing a sauna suit ( a tracksuit that retains heat, causing you to sweat more than usual and potentially leading to water weight loss, but also dehydration), and losing weight far too quickly, Sauceda explains.

The National Institutes of Health defines a healthy weight loss as one to two pounds per week for up to six months, meaning Kardashians 16-pound drop should have happened over eight weeks (not three) to be considered healthy.

Kim is participating in the glamorization of starvation, Atkinson says. Shes perpetuating an idea that weight loss is something to celebrate, and that people whose bodies are larger than a certain size should be trying to change them, Atkinson says. It supports anti-fat bias and the ongoing oppression of people based on body shape.

There's evidence that extreme dieting or constant dieting is problematic, Sauceda says. It's unsustainable and can lead to weight cycling (repeatedly losing and gaining weight).In a review published in December 2017 in the Journal of Obesity & Metabolic Syndrome, authors looked at existing research and concluded that weight cycling is associated with increased risk of type 2 diabetes, cardiovascular disease, and premature death.

Fad diets can also lead to nutrient deficiencies and other negative physical health impacts. A study published in September 2019 in the Journal of Bone and Mineral Research found that low-calorie diets can lead to bone loss and increased risk of osteoporosis, and that the risk is even greater for people who exercise while restricting calories.

And they can be really harmful to emotional health, Atkinson says. Research published in Cureus in September 2020 found that dieting led to an increased risk of eating disorders, food obsession, binge eating, and depression. We know that dieting (of all kinds, but specifically this type of extreme restriction) is trauma to the body and the brain, Atkinson says. It can lead to years of food obsession, body hatred, feeling out of control with food, and other sometimes lifelong consequences.

Both Sauceda and Atkinson regularly see clients who have been harmed by diet culture and oppressive body standards, and they have some advice for how to feel less affected by it.

Crash diets, or any diet promising quick weight loss, do not [deal with] the harder and more important issue of sustainability, Sauceda says. People are never able to keep up with restrictive diets, which can lead us into a vicious cycle of weight cycling, which is extremely detrimental to the body and mind.

Research supports this. In ameta-analysis published in April 2020 in the BMJ, researchers looked at data from several popular diet patterns (low-carb, Mediterranean, low calorie, low fat, macronutrient counting, and more), and found that while most people lost weight in the first six months of all the diets, practically all of them had regained most or all of that weight within the year.

Constant access and exposure to celebrities is almost unavoidable these days, Atkinson says. But we have some choice of who we follow, and who and what we allow into our consciousness. While it can be hard to avoid every Kardashian headline that hits the media, you can choose not to follow along with celebrities who make you feel like your body, your life, or your food choices arent good enough.

Sauceda agrees. Start following people on social media who talk about creating a healthy relationship with food or take a weight-neutral approach to health, she says.

We all know that Instagram is a highlight reel, not the full story. The same is true for celebrity culture in general. We see celebrities in their most glamorous moments, but we have no idea what goes on in their everyday lives, or how theyre feeling.

Atkinson often reminds her clients that many celebrities struggle with severe body image issues. Some, like Reinhart, talk openly about them, while others dont share their suffering publicly. The next time you hear a celebritys weight loss being celebrated, remember that there could be some not-so-great stuff happening behind the scenes.

I recognize that it's difficult to extricate oneself from diet culture, from the beliefs society holds about body shape and food choices, Atkinson says. But freedom from the entire scam is far more fulfilling and far less fleeting than fitting into any dress.

Atkinson recommends aiming for body neutrality, which means separating your self-worth and your happiness from how your body looks. This approach is more sustainable and ultimately more freeing than trying to love how your body looks all the time.

Original post:
Lili Reinhart Speaks Out on Toxic Diet Culture, Impossible Body Standards - Everyday Health

Conventional wisdom is that when people run shorter distances, they run faster than they would if they were running farther, and can do so without needing to burn more calories. A new study, however, suggests this is not the case.

The research suggests that runners naturally gravitate to the speed at which they are using as much energy as they can while protecting against the loss of calories.

The study also contradicts another long-held belief, finding that running speed is largely unaffected by distance.

Only during very long distances is a runners speed likely to change, as the lead author of the study, Dr. Jessica C. Selinger, of Queens University in Kingston, Ontario, explained to Medical News Today:

For longer run distances, other factors may come into play and begin to affect running speed for example, regulating the bodys temperature or combating fatigue.

The study is published in Current Biology.

We dont currently have a clear understanding [of] how energy expenditure is sensed by the body, said Dr. Selinger.

One hypothesis is that our body uses chemosensors in the carotid body or brainstem to detect changing oxygen levels. Another is that we use more local sensors within our muscles, she explained.

Dr. Christopher Lundstrom, a lecturer for the School of Kinesiology at the University of Minnesota, told MNT:

I think most runners go out and have an autopilot gear that they tend to find, and some days they run a little longer, while other days they run a little shorter.

Preserving ones store of calories makes sense from an evolutionary perspective, where the goal is survival. However, Dr. Carlos Uquillas, pediatric sports medicine specialist and pediatric orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, said the research could bring new perspectives to calorie counting.

One potential goal of going for a run is to burn calories, and if we are actually not maximizing how we burn calories, this study makes us think that maybe we could do things differently, he told MNT.

The authors of the study, from Queens University and Californias Stanford University, have been collecting data on the mechanics of running in laboratory settings for 15 years. The current research includes data from 26 runners on treadmills.

The availability of fitness trackers allowed the researchers to augment their lab measurements with new data from 4,645 runners and over 37,000 runs in the wild, as the study puts it. (These runners wore a Lumo Run device, now discontinued.)

Co-author Dr. Jennifer Hicks, deputy director of Stanfords Wu Tsai Human Performance Alliance tells Cell Press:

We were able to fuse the two datasets to gain new insights and combine the more messy wearable data with the gold standard lab experiments to learn about how people run out in the world.

While the authors of the study consider this melding of datasets to have allowed them to gain fresh insights, Dr. Lundstrom considers it concerning, and said it was worth noting that the researchers are not comparing apples-to-apples.

They have data, said Dr. Lundstrom, on running from a wearable device from a large group of runners, and they have a different, relatively small group of runners who have been analyzed in other studies to find their most economic running speed.

Whether the tendency to run at an energy-efficient speed is good or bad depends on an individuals goals.

[I]f running at an energy-efficient pace allows us to enjoy running more, then this natural inclination may allow for people to stick with it more, as opposed to pushing themselves to an uncomfortable pace, said Dr. Uquillas.

On the other hand, Dr. Lundstrom pointed out a possible negative outcome for fitness.

The body needs a variety of stresses in order to continue to adapt, so doing all of ones running at the same speed is likely to lead to a plateau in health and fitness outcomes, whereas implementing changes in speed on some runs will likely lead to further adaptations, he said.

Running with other runners or listening to [faster-paced] music are two great ways to push yourself beyond that energy trough to a faster speed, Dr. Selinger suggested.

If your goal is to improve speed, said Dr. Selinger, consciously focusing on that can also help, as does entering into a race where minimizing time, and not energy, is the explicit goal.

Another way to overcome this inherent preference, according to Dr. Uquillas, is to either set a deliberate pace to meet in a run or to periodically add speedier intervals.

Other ways to overcome these instinctual preferences are to incorporate speed workouts into runs. For example, aim to increase your running pace for 30 seconds every five minutes, he said.

Dr. Lundstrom also recommends trying interval techniques such as alternating a minute fast with a minute slow for 20 minutes, for example, or running a hilly route where the person pushes up the hills and recovers down the hills.

See the original post:
Humans may have to defy their natural biology to run faster: Here's why - Medical News Today

Its always a good idea to start your morning with a well-balanced, nutritious meal. Having a healthy breakfast will give you the energy you need for the day and boost your brains ability to function properly. If weight loss is a fitness goal you want to prioritize, then you definitely want to keep track of what your morning routine is like. Truth be told, there are certain practices you might be doing that can cause you to gain weight quickly. To learn more, we asked board-certified physician nutrition specialist Dr. Melina Jampolis, MD, about the breakfast habits you should avoid at all costs and how these affect your body.

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Corn flakes, packaged baked goods, frozen breakfast sandwiches, and sugary cereals are all examples of ultra-processed foods you should refrain from eating. According to Dr. Jampolis, "These are foods that are produced from cheap industrial sources of energy (mainly corn, soy, and wheat) and stripped of most nutrients but combined with additives and emulsifiers to make them taste better and last longer."

She adds, "Many of these foods are also designed to increase appetite to promote overconsumption and they wreak havoc on your gut, an important regulator of metabolism." Every time you eat processed foods, you're basically loading your body with lots of sugar, salt, and saturated fat--all key elements that contribute to weight gain.

"Whether it's the chai tea, the frappuccino, the store bought breakfast smoothie, or even that large glass of [orange juice], excess sugar in the morning (especially liquid sugar which is digested more quickly) can wreak havoc on your blood sugar all day and cause insulin resistance a state in which your body does not respond to insulin correctly," says Dr. Jampolis. When insulin resistance happens, your body ends up producing way more insulin to lower your blood sugar level. She notes, "Excess insulin causes weight gain, especially the more dangerous belly fat around your midsection." Yikes!

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Let's face it: when it comes to breakfast food, you can never go wrong with bacon, hot dogs, and sausages. These meats can definitely be delicious, but the sad reality is that they can affect your health in a negative way. Aside from increasing your risk of diabetes, heart disease, and certain cancers, Dr. Jampolis warns that eating processed red meat can "cause changes to the gut biome (the bacteria in your gut)" therefore preventing weight loss.

To conclude, Dr. Jampolis wants to clarify that "no food causes instant weight gain unless it is [extremely] high in salt and causes water retention." She explains, "Eating [a balanced breakfast daily] containing protein and/or healthy fat and fiber can help better control [your] appetite and blood sugar all day." (For those who are doing intermittent fasting, she recommends that the best schedule to follow for your eating window is from 10:00 a.m. to 6:00 p.m.) Dr. Jampolis also advises that even if you don't really get hungry in the morning, it's still ideal to "have a small protein-based breakfast" so you don't end up starving later on and eventually eat more than necessary.

For more tips on nutrition, diet, and fitness from Dr. Jampolis, check out her podcast Practically Healthy by Dr. Melina and her book, Spice Up, Live Long.

The rest is here:
Nutritionists Say These Are The Worst Breakfast Habits That Lead To Fast Weight Gain - SheFinds

Struggling with weight gain is a big problem not only among a common man but your favorite celebrities as well. Now and then, a new story buzzes around the weight loss journey of the stars. Lately, Chrissy Metzs weight story has become the biggest highlight of the celebrity news.

Chrissy Metz is an American singer and actress famous worldwide. She is known for her mind-blowing roles on the screen such as This is Us, American Horror Story, etc. Her character, Kate Person, garnered massive popularity. She even received a Golden Globe Award and Primetime Emmy Award for it. In her show, Chrissy takes hard-hitting storylines in her stride, such as dealing with body image, her disturbing relationship with her parents, and weight loss.

In reality, too, Chrissys weight loss journey has been commendable. Her story begins from being a weight watcher as a kid to an inspiring woman who has successfully inspired a million women worldwide.

Heres everything to know about Chrissys weight loss journey.

In an earlier interview with the Hollywood Reporter, Chrissy said that she was born chubby, but she had been thinner at various stages in her life. But I was always a chubby kid, she said.

My friends could eat whatever they wanted to, but I knew that as a kid if I ate certain things I would gain weight. I had to be really cognizant of what I ate.

She also stated that she could relate to her character in the show because both of them had similar struggles to lose weight. Their parents, too, didnt know how to cope with the situation. When she was a kid, she used to go to weight watchers. She was the youngest in the room, which became awkward for her.

Before This is Us happened, the actress landed a recurring role in American Horror Story: Freak Show, which required her to wear a fat suit.

I was sobering, she said. I thought, what if I become so heavy and cannot walk around or get stuck in the doorframe? I was like, I do not want this for me, she reiterated in another interview.

After the incident, she took the whole episode of weight gain in her stride and worked hard toward losing weight more responsibly. All she did was go on a 2000-calorie diet.

Chrissy made strict choices regarding what to eat. She kept the consumption of unhealthy foods at bay and introduced walking to her routine. Such consistency and discipline made a big difference to her physical and mental health.

Before landing a role in This is Us, she was advised many times by many people to lose weight to get a good amount of work in the glamor world. At that time, she was working for agents and scheduling auditions for other actresses. While working for her agent, Chrissy always felt that this was not the work she moved here for. She wanted to act.

These events also took a toll on her mental health. Chrissy went into depression. On her 30th birthday, she experienced a panic attack. She was rushed to the hospital. This incident made her more conscious of her health. It also made her more responsible for her health, and she reconsidered her priorities and put them straight.

She paired her low-carb diet with regular walking. She used to walk daily for 20 minutes. Whenever she had more time, she would walk more. The lifestyle changes worked for her body. Chrissy lost 100 pounds in five months!

Chrissys weight loss journey began with easy-to-follow lifestyle changes. Merely building healthy routine habits such as walking made her experience a difference in her body weight and mental health. She avoided eating foods that did not have any nutritional value.

After taking control of her eating plans, she felt more positive and encouraged to lose weight. Many people might consider five months as a long time to lose 100 pounds, but for Chrissy, it was nothing less than a victory.

She once quoted that rapid weight loss solutions are not long-term. It is vital to find a healthy way to lose weight.

The actress never used shortcuts like rapid weight loss supplements or weight-loss surgeries for these remarkable and positive drastic changes in her fitness and weight. Instead, she restored to natural ways and means like a weight loss diet and restricted calorie consumption per day. She also introduced working out into her routine. Her continuous efforts towards her weight loss journey have made her look what she looks today.

She has shared the seven secret tips to stay healthy and lose weight with her fans.

We hope that reading about Chrissy Metzs journey of losing weight motivated you.

Keep in touch for more.

Link:
Chrissy Metz and Her Incredible Weight Loss Journey - TheTealMango

Polycystic ovary syndrome is the most common hormonal disorder in women of reproductive age, and can affect both ovulation and the hormones that play a role in metabolism.

People with PCOS often have cysts on their ovaries and produce higher than normal levels oftestosterone. Symptoms include facial hair, irregular periods, acne, and difficulty losing weight.

Not all people who have PCOS are overweight or obese , but losing weight can help reduce symptoms in those who are, Dr Channa Jayasena, a consultant in reproductive endocrinology and andrology at Imperial College and Hammersmith Hospital, UK, told Insider.

It's unclear why weight loss helps, but Dr Stephen Franks, professor of reproductive endocrinology at Imperial College London, told Insider there's evidence it helps to balance hormone levels and improve ovulation.

For those who want to lose some fat, Insider spoke to three experts for some advice.

The two main reasons people with PCOS may struggle with their weight are insulin resistance and inflammation, Jodie Relf, a dietitian who specializes in PCOS, told Insider.

Low grade chronic inflammation can leave some peoplefeeling exhausted, making it harder to exercise or prepare healthy meals, she said.

Insulin resistance is when cells are not as responsive as they should be to insulin, the hormone that controls blood sugar levels. Thiscan make the brain think you haven't eaten enough food, causing hunger even after eating.

An excess of insulin caused by insulin resistance leads the body to store fat, particularly around the abdomen, Relf said.

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While weight loss can help,the common weight loss advice of "eat less and move more" is not generally helpful for people with PCOS, according to dietitian and PCOS weight loss specialist Tallene Hacatoryan.

"Restrictive eating and over-exercising actually creates a blood sugar roller coaster, which is counter-productive when trying to manage insulin resistance,"she said.

Complex carbs release energy slowly and are fiber-rich. They include wholegrain breads, pastas, and cereals, potatoes with the skin on, and bulgur wheat. Simple or "quick" carbs such as white bread, pasta, or rice release energy quickly in comparison.

When we eat sugary foods or "quick" carbs, our body produces more insulin, registered nutritionist and PCOS specialist Clare Goodwin told Insider. This can contribute to weight gain.

"When we eat 'slow' carbs with lots of protein and good fats, this helps to balance our blood sugar and reduce our insulin," she said. This can reduce cravings and overeating which can lead to weight gain.

Relf recommends eating lots of fruit and vegetables as well as complex carbs.

Eating protein with most meals helps slow the release of glucose, which keeps insulin down, Relf said.

"This doesn't mean you need to eat a high protein diet, simply aim to have protein with most meals," she said. Good protein sources include meat, fish, eggs, Greek yogurt, tofu, and beans.

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Healthy fats such as oily fish, seeds, nuts, and avocado are also good choices as they help to reduce inflammation, Relf said.

Eliminating gluten and dairy is sometimes recommended for people with PCOS because they can be inflammatory, but Relf said there is not enough scientific evidence to back this up.

Goodwin recommends having a breakfast smoothie made from almond milk, berries, protein powder, nut butter, and chia seeds, which includes health fats and protein.

Rather thandoing high intensity workouts, which are cardio-based, focus on resistance training to build muscle.

"Muscle sucks up blood glucose, so your body doesn't have to produce as much insulin," Goodwin said.

Hacatoryan said: "Running for hours on the treadmill or doing back-to-back cycling classes is just going to pump more stress hormones, which leads to weight gain in the mid-section."

Keeping stress down is important as having raised levels of the stress hormone cortisol over a long period of time increases insulin, Relf said.

Sleep deprivation increases insulin production and cravings for sugary foods, Goodwin said. These can both lead to weight gain. She cited a small study that suggests sleeping for five hours a night for a week reduces insulin sensitivity by around a quarter.

Goodwin recommends aiming for between eight to nine hours of sleep a night.

Managing PCOS requires treating yourself with kindness, the experts said.

Peoplewith PCOS should focus on healthy lifestyle changes that will help manage insulin resistance and inflammation, Relf said.

"Once these are managed, quality of life improves drastically as they have more energy, feel more confident within themselves, have better control of their symptoms, and they have a better relationship with food and their bodies," she said. "They may also lose weight, but this is not a focus or the goal."

Goodwin encourages people to throw away their scales and remember that weight gain is not always their fault.

"It's a symptom of this really complex hormonal process going on inside your body," she said, and "it may take longer to lose weight than someone without PCOS, which can be frustrating."

"PCOS is a challenge but also an opportunity to transform your mind and body early on, in ways that will help prevent future problems," Hacatoryan said. "You can truly thrive with PCOS."

Read the original:
4 tips for losing weight with PCOS and why it can make it harder - Insider

Are you gaining a lot of weight of late and also suffering from swollen feet or ankles, puffy skin or stiff joints? The culprit could be excess fluid build-up in the body, also known as water retention or edema. It is more common in summer season as the body finds it difficult to remove fluid from tissues in hot weather. People who stand for long hours can also sometime suffer from the above-mentioned symptoms as the fluid gets collected in the tissues of lower leg. (Also read: 4 reasons behind your unexpected weight gain)

Pregnancy, certain health issues, menstruation, inadequate consumption of protein or vitamin B1 could also be other reasons apart from certain medications.

Water retention occurs when excess fluids build up in your body and isn't removed efficiently by circulatory system, kidneys or lymphatic system that help maintain healthy fluid levels in the body.

"We all face different kinds of challenges during our weight loss journey. Since most people are dehydrated when they age, the body tends to retain water and cause edema. It's usually harmless. Excess water retention can also be due to a medical issue like heart, liver or kidney disease," said Dietician & Nutritionist Dr. Poonam Duneja and Founder Nutrifybypoonam Diet & Wellness Clinic in an interview with HT Digital.

"Women also face water retention during the luteal phase of the cycle which can cause heaviness in breasts, swelling of face, hands or feet," adds Duneja.

Here are natural ways to get rid of excess weight due to fluid retention:

Regular exercise: During exercise the body loses 0.5-1 litres of sweat depending on temperature, hydration levels and clothing. Regular physical exercise reduces water outside of the cell and decreases swelling due to water retention.

Adequate sleep: This may also help your body water levels and reduce water retention. Try to get 8 hours of restful of good night sleep

Stress management: Chronic stress increases the hormone cortisol which directly induces water retention. Stress increases ADH (Antidiuretic hormone) that controls water balance in the body. Stress management will help normalize the levels of ADH and cortisol which is important for fluid balance and long-term disease risk.

Supplement with magnesium and potassium: When the electrolyte levels are too low or too high, they cause a shift in fluid balance and it leads to more water weight. Excess hydration levels, exercising in hot humid climates also needs replenishment of these electrolytes to replace those lost in sweat. Inversely, large amounts of these supplements coupled with less intake of water may again cause water retention

Avoid salty foods: If sodium levels are too low or high, it will lead to fluid imbalance within the body and result in water retention. Intake of lot of highly processed food, pickles and soups can also lead to water retention.

Dandelion tea: Dandelion also known as Taraxacum officinale, is a herb which is quite effective in treating water retention. Bodybuilders and athletes also use dandelion supplements to drop water weight to fall in a particular weight category. Dandelion helps you lose excess water by signaling kidneys to expel more water through urine and additional sodium.

Keep hydrated: Being well-hydrated can actually reduce water retention. If you are suffering from constant dehydration, your body tends to retain more water in an attempt to conserve more water if levels go too low. Optimal water intake of 2-3 litres daily ensures general health including good digestive health, fat loss and brain function.

Include green leafy vegetables: Add bananas, avocados, tomatoes, yogurt etc apart from other potassium rich foods to manage water levels in the body. Magnesium-rich foods include dark chocolate, nuts and whole grains.

Herbs to get rid of water retention: Corn silk, horse tail, hibiscus, fennel, nettle, garlic are some of the herbs that will help you get rid of excess water weight. Also, include low FODMAP foods in your diet.

Cutting carbs: It is a common strategy to quickly drop excess water weight as carbs are stored in muscles and liver as glycogen. Thats why people lose eight when they cut carbs. Low carb diets lead to a drop in insulin levels which lead to loss of water and sodium from kidneys.

Continue reading here:
Gaining weight due to water retention? Expert tips to shed kilos - Hindustan Times

IF you want to kick-start weight loss, cleanse your system or up your vitamin intake, a juice-cleanse is a great idea.

They are not easy but you feel brilliant after a few days.

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Today I look at three-day juice-cleanses and our Beauty Editor tests retinol, which is said to reduce the signs of wrinkles.

Eight drinks and 929kcal a day: This three-day beginner cleanse from Press comprises eight tasty drinks a day, varying from 500-250ml, with two hours between each.

I didnt feel hungry on this, just energised.

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The drinks range from green juices to strawberry cashew-nut milkshakes.

I love the beetroot, apple, lemon and ginger.

After the three days, I slept better and was full of energy, my stomach was flat and I lost over half a stone.

Good for speedy results at sensible prices. 38 a day, press-london.com.

Five drinks and 1,681 calories a day: The Juice Radiance Cleanse Company describes this as its original all-purpose cleanse.

It combines fruit and vegetable juices, with a nut milk for some added protein.

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Great option for first-timers.

Each drink is 500ml and they are refreshing and filling.

There is a greens one, a root vegetable and a cashew milk.

I liked the ginger lemonade zingy and spicy. I ended the cleanse feeling revived and lost 1lb over three days.

55 a day, radiancecleanse.com.

Six drinks and 1,050 calories a day: This three-day Level 1 beginner cleanse from Plenish Drinks comprises six juices per day.

With four juices, one spicy lemonade and one cashew-chocolate milk per day, it is ideal for people looking to detox while enjoying plenty of variety.

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Each of the six flavours are of a nice consistency, and I liked the taste of them all.

After three days I had beaten the bloat, enjoyed better sleep and felt a whole lot better.

I lost 3lb.

59 per day, plenishdrinks.com.

BUDGET LOreal Paris Revitalift Anti-Ageing + Firming Pro Retinol Day Cream (6.49 for 50ml, boots.com)

Retinol can be pricey stuff and comes in different strengths.

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This cream contains pro-retinol, which is milder than retinol and doesnt degrade when exposed to the suns rays.

I thought this sounded like a bargain.

It claims to give glowing skin and reduce wrinkles. But I wasnt keen from the off.

This day cream felt very greasy and had an offputting smell. Then a bumpy rash developed on my forehead.

MID MID Medik8 Retinol 3TR Serum (29.70 for 15ml, lookfantastic.com)

This 0.3% retinol-infused serum is designed to complement your skins nightly regenerative cycle and works, while you sleep, to rejuvenate its appearance.

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I found a little bit really went a long way with this silky serum, and smeared it all over my face.

It felt silky and luxurious. I noticed it really cleared my skin of blemishes and made it feel softer.

I love that it had a much-needed effect reducing my large pores, which are tough to crack.

I didnt find it too strong either. My favourite.

LUXURY Obagi, Retinol 1.0 (63.32 for 28 grams, skincity.com):

This is also used at night.

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It claims to gently release ingredients to minimise the appearance of fine lines and wrinkles.

This has a wrinkle-busting 1% retinol.

Its of a quite thick consistency, and has a slight chemical odour, but is quickly absorbed into the skin.

I used it to smooth some scars on my face, as well as wrinkles on my forehead.

After a months use I noticed a real difference, but you have to build up as its really strong and can cause irritation.

Read the rest here:
Kickstart your weight loss and refresh your system with a juice-cleanse for summer... - The US Sun

If you work full-time, it feels like most weeks, all you really have time for is work over anything else. So much so, that it's challenging to fit a lot of social plans and a solid fitness routine into your schedule. This is pretty frustrating when you have fitness goals in mind. Well, that's all about to change. We reached out to Tim Liu, CSCS, online fitness and nutrition coach, who shares some sneaky ways you can burn calories while working. Get ready to make your week productive in more ways than one. And next up, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

No gym time? No problem. Liu suggests taking a break between meetings throughout your day to perform some squats and desk pushups in your workspace. Keep a log, because you'll be pretty surprised at how your reps can add up throughout the week.

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

When it's time for phone calls, put on your sneaks, grab your earbuds, and take a walk outside. You can get in your daily steps pretty quickly while taking care of business and will feel quite accomplished. Besides, the fresh air will make you feel incredibly energized and ready to take on the next task at hand.

Related: Get Rid Of Belly Creases Fast With These Toning Exercises, Trainer Says

Liu recommends squeezing in 10-minute workoutsespecially on your busy days. Why? Well, when you're busy, your fitness routine doesn't get the true love and dedication it deserves. But by performing a "micro-workout," as Liu refers to it, you can reap the health benefits of getting your sweat on in a short period of time.6254a4d1642c605c54bf1cab17d50f1e

The secret is to perform high-intensity interval training (HIIT) in a quick timeframe. Not only will you burn quite a few calories, but you can also reduce your chance of heart disease, enhance your blood pressure, and shrink visceral fat. Surprisingly, Kaiser Permanente reports performing an intense bit of exercise for just 1 minute during your 10-minute routine could yield the same benefits as working out at a moderate intensity for a full 50 minutes. Perform a few bodyweight movements, too, such as mountain climbers, pushups, and squats.

Another great suggestion? Whenever you have to walk to another roomor even to the car for your commuteperform walking lunges to get there. Liu also recommends when parking at the office or whenever you're at an appointment, park your vehicle further away from the office. This is a really solid way to get in extra steps, in addition to taking the stairs, whenever possible, rather than the elevator.

According to Liu, there are some pretty easy movements to get in with a stability ball chair. These can include squats to the chair, pushup holds, and plank extensions.

Liu advises, "It's important to take little breaks and to stand up regularly throughout the day because you're not burning any calories when you're sitting." He adds, "When you're sitting at your desk, you're considered sedentary. If your goal is fat loss and being active, you have to get moving."

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Alexa Mellardo

Excerpt from:
5 Sneaky Little Ways To Burn Calories While Working Eat This Not That - Eat This, Not That