For individuals wanting to lose weight, it can be challenging to find a suitable weight loss program since there are so many available online. However, adopting a diet rich in whole foods and limiting processed foods is a good starting point.

This article explains how to plan a meal for weight loss and includes a 7-day meal plan for people to consider. It also discusses other helpful approaches to weight loss for different groups and those with different dietary requirements.

A person should plan their meals according to their requirements. They should consider:

Online resources are available that can help a person plan their meals. However, each plans nutrient content can vary greatly, so a person must ensure they receive a sufficient amount of vitamins, minerals, and fiber.

The following section contains a healthy meal plan for weight loss that a person can adapt as necessary.

The following meal plan provides options for 7 days of meals and snacks. The plan consists of nutrient-dense whole foods.

A person should determine the appropriate portion sizes, according to their weight loss goals, activity levels, and individual requirements.

A weight-loss diet plan can often begin in the grocery store.

Planning ahead can help when it comes to purchasing and eating the right foods. If a person can visualize their shelves and refrigerator full of healthy foods, they may also be less tempted to add unhealthy varieties to their stock.

A person can consider the following tips:

Healthy additions to add to any grocery list include:

Understanding exactly what is needed and cutting out snacks high in added sugar and fat can make grocery shopping easier.

When considering ways to lose weight, vegetarians and vegans should include whole foods and limit refined carbohydrates and processed foods. People should pay particular attention to packaging labels when purchasing meat alternatives, as many of these products contain added sugar and fat.

People who eat a plant-based diet will also need to ensure that their meals contain enough protein. Some good sources of plant protein include:

Research shows that people who follow a vegan diet tend to have a lower body mass index (BMI) compared to omnivorous diets and pescatarian diets.

Vegan diets are entirely plant-based, which means they do not include meat, eggs, or dairy products.

Vegan diets eliminate many foods high in fat, cholesterol, calories, and saturated fat. However, since animal diets contain vitamin B12, individuals following a vegan diet will need to find other sources of B12, such as supplements or fortified plant milks and cereals.

The following provides an example of a 1-day vegan meal plan.

Those who follow a vegetarian diet avoid meat and fish but may continue to eat eggs and dairy products.

Research shows that following a vegetarian diet can be an effective way to lose weight. However, individuals who follow a vegetarian diet need to be careful about what they eat to ensure they meet their nutritional requirements.

The below meal plan provides an example of what one day following a vegetarian diet might encompass.

Learn more about vegan and vegetarian diets here.

Losing weight can help a person with diabetes manage their blood sugar levels and avoid complications.

According to the American Diabetes Association, people with diabetes should lose weight through a combination of exercise, diet, and portion control. Low glycemic index (GI) foods can help someone avoid spikes in blood sugar while they lose weight.

A person who has type 1 diabetes should consult their doctor or dietitian for help devising a weight loss plan. People will need to manage their diet to work alongside any medications they take to control their blood sugar levels.

For individuals with diabetes, a healthy meal plan should focus on whole foods rather than processed foods to help manage blood sugar levels as much as possible.

It will include non-starchy vegetables such as broccoli, spinach, and green beans. It will also incorporate fewer added sugars and refined grains, such as white bread, rice, or pasta.

Below is an example of what one day following a diabetes meal plan might entail.

Dietary choices can contribute to obesity and type 2 diabetes, which can increase persons risk of cardiovascular disease.

A heart-healthy meal plan emphasizes foods that support cardiovascular benefits, such as vegetables, whole grains, and oily fish. It also limits red and processed meats, alcohol, and foods high in sugar and salt.

Examples of heart-healthy diets include the Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean diet, and vegetarian diets. Research shows all of these diets can help prevent cardiovascular disease.

Below are some meal options for a heart-healthy diet.

Dietary requirements vary. There is a range of approaches to weight loss that may benefit different people.

A 2017 systematic review investigated the effectiveness of weight loss interventions in men. The review found that the following strategies were the most effective at promoting weight loss:

However, while this review looked specifically at strategies for males, these approaches work for females too.

The review also notes that participants preferred face-based language and personal feedback. People who prefer this type of support and advice may benefit from using apps such as My Fitness Pal or receiving help from a personal trainer or registered dietitian.

Dieting during pregnancy and breastfeeding may not be appropriate. Anyone concerned about their weight or general fitness during pregnancy or breastfeeding should talk with a doctor or midwife for further advice.

People going through menopause may find it more challenging to lose weight. A 2019 study found that fat mass and body weight tend to increase during the menopause transition.

The study found that the women had an average fat mass increase from 11.7% per year of the transition, resulting in a 6% total gain in fat mass over the 3.5 year transition period. The average weight gain among the participants was 1.6 kilograms.

Females who aim to lose weight during menopause should ensure that they consume enough nutrients to support their bone health. Nutrients include:

According to the National Heart, Lung and Blood Institute (NHLBI), to lose weight successfully and safely, people should aim to lose 12 pounds per week for 6 months. A person can achieve this level of weight loss by reducing their calorie intake by 5001,000 calories per day.

However, the body can also make hormonal adaptations when a person cuts their calorie intake, and their weight loss may plateau as a result.

Many low calorie diets restrict fats, but fats help a person feel full. As such, some people may not be able to sustain a low fat diet.

People should also consider that calorie reduction alone may not be sufficient for maintaining weight loss. This is because foods with the same amount of calories can have different effects on a persons metabolism.

For example, high GI foods could have detrimental effects on a persons weight loss goals. According to a 2014 randomized controlled trial, these foods could cause:

Some examples of high GI foods include:

In addition to cutting calories and eating healthy foods, individuals may want to consider incorporating an exercise routine to support their weight loss goals.

A 2020 study comparing diet versus a diet and exercise program for health enhancement and weight loss among overweight women aged 4060 years found that a combined diet and exercise approach showed the best results.

A 2018 review examined the optimal dietary approach for effective and sustainable weight loss among people who were overweight or obese. The review concluded that there is no single fit-for-all diet and that the best approach is individualization.

The same review emphasizes the importance of the following approaches for weight loss:

Alongside meal planning and following a shopping list, some additional tips that may help a person lose weight include:

Combining a healthy diet with an active lifestyle can help a person maintain a moderate weight. Planning meals and shopping is beneficial for successful weight loss.

Counting calories may not be the only useful approach to weight loss. A weight loss program is more successful when a person adapts it to their individual requirements.

A registered dietitian or certified nutrition specialist can work with a person to devise an optimal meal plan and support the person while working toward their weight loss goals.

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Weight loss meal plans: Tips, 7-day menu, and more - Medical News Today

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It is very important that you learn where to give your testosterone injections.

Testosterone injections are intramuscular, which means that they are given into the muscles. The very vascular muscles of your arm, your thigh, or the glutes are the most common injection sites. The needles used to deliver low testosterone treatments are very thin, much like the ones diabetics use to deliver insulin. Once you learn how to give yourself your testosterone injections, you will find them easy to do, and quite painless.

Testosterone injections are intramuscular, which means that they are given into the muscles. The very vascular muscles of your arm, your thigh, or the glutes are the most common injection sites.

When done correctly, testosterone injections should not hurt. And yet many men report discomfort when giving testosterone injections. Here are a few ways to give testosterone injections and reduce the potential for pain. Where to give testosterone injections is the most important thing to consider when trying to keep testosterone injections as painless as possible. Selection of your testosterone injection site is critical to minimizing discomfort.

Testosterone injections should be given deeply into vascular muscle tissue. The deltoids, the vastus lateralis, and gluteal muscles are the most common intramuscular (IM) injection sites. Those are your arm, thigh, and buttocks respectively. Some of these sites, are more prone to pain then others. Generally speaking, the areas with more muscle and less subcutaneous fat, tend to be the least painful injection sites for testosterone. The modern needles that are manufactured today are made with extraordinary sharpness and precision that allows them to be relatively painless, as compared to the needles of the past.

However, wherever you choose to give your testosterone injections, it is best to rotate, or alternate sites every other injection or so to avoid pain, inflammation and other possible complications of your testosterone injections. Be sure to favor and select sites that have the greatest abundance of muscle.

Once you learn how to give yourself your testosterone injections, you will find them easy to do, and quite painless. Where to give testosterone injections is the most important thing to consider when trying to keep testosterone injections as painless as possible.

Other than where to give testosterone injections, the other things you need to consider for the proper administration of testosterone shots are:

Typical needle size to give testosterone injections is a gauge of between 22 and 25. Some testosterone users suggest that you should use one needle to draw the testosterone dose into the syringe, discard that needle, and then use another to give yourself the actual testosterone injection. The rationale behind this is that the tip of the needle could get blunted pushing through the stopper of the testosterone vial, and therefore possibly cause a more painful injection. There is nothing wrong with this practice, however, there is also little evidence to suggest that it is true. From a convenience standpoint, using a larger needle to draw the testosterone can be easier & faster but ultimately, the choice is yours.

If it is possible to split your testosterone injections into more frequent smaller dosages, less volume in each testosterone injection, can result in less pain.

As far as technique, to minimize pain of your testosterone injection, keep the needle straight, and the faster you inject usually means less pain.

Because there are different types of testosterone in the various brands of testosterone injections, and there is some variation on how they work, some should be massaged in after they are injected, and some should not be. Consult the literature that comes with your testosterone injection kit or ask your prescriber if your particular type of testosterone needs to be massaged in or not.

While taking your injections correctly will minimize discomfort, and maximize results, there are a few other things you need to understand about the results of testosterone injections.

Number one, testosterone injections are most successful when they are prescribed for your particular individual needs, lifestyle and metabolism. As such, that means that no two testosterone therapy patients will have an identical experience. Your results will be tailored to meet your unique goals and lifestyle.

The other thing you need to understand about testosterone therapy is that while you will see results, you will not suddenly have the physique of Superman after your first injection. The whole reason why testosterone injections are to be taken over the course of a few months, is that their effects are cumulative, and take time to be achieved. Be patient, you will see the benefits of testosterone therapy soon!

You will not see overnight results from your testosterone injections. Your prescription for testosterone therapy will be designed for your body to react to the increases in testosterone slowly over time. However, the benefits of testosterone injections will basically impact 4 major areas of your life:

Each of these areas will improve after you have been taking testosterone injections for a while.

Again, since testosterone therapy is prescribed on a very individualized basis, results do vary. However, many patients say they start to see improvements in strength and energy in as little as two weeks. Many patients notice emotional or mood changes earlier than major physical changes. In as little as 3 to 4 weeks of taking testosterone injections as prescribed, patients report feeling more calm, less anxious, less depressed and less irritable.

Here is a month by month breakdown of the benefits you can expect from correctly given testosterone injections.

Month One After about one month to six weeks of taking testosterone injections you will experience significant increases in vitality and energy. You should also start to see:

Month Two After completing two months on testosterone injections, your ability to focus and concentrate will be greatly improved. As you enter the second month of T-therapy this is when you will really start to notice a before and after look in your mirror. Belly fat will be significantly reduced and you will appear more toned. In addition, after two months of testosterone therapy you should expect to see:

Three to Four Months As you enter your third and fourth month of taking testosterone injections, in addition to continued improvements in strength, vitality and sexual performance, you can expect the following additional benefits of testosterone:

Five to Six Months Once you are close to completing your first course of testosterone therapy, in months 5 and 6, you will start to experience all of the many positive benefits listed above, of testosterone replacement therapy, and an overall improved quality of life.

If you follow the tips and techniques stated above of how and where to take testosterone injections, they should be relatively painless, and risk free.

Like any kind of therapy or medical treatment, however, testosterone therapy does have some potential side effects. In 2013, published studies in Jama and PloSone 2014 raised concern about risk of CVD. These studies resulted in much fear and a reduction in testosterone usage. The concern then centered around the increased central obesity, diabetes, loss of muscle mass and osteoporosis with the sudden cessation of testosterone therapy. Since then, further meta-analysis supported by the NIH found no increase in Stroke and Cardiovascular Disease (JAMA 2018). The many positive benefits you will get from testosterone therapy far outweigh any potential risks.

If you have been diagnosed with low testosterone, and do not begin taking your testosterone injections as prescribed, your testosterone will only continue to decline, and your symptoms to worsen.

On the other hand, if you work with your doctor to achieve the many positive and lasting benefits of testosterone therapy, you will have made a good decision!

What you can expect from testosterone therapy is:

If you need testosterone therapy, and you do not take your testosterone injections, all you can expect is a life filled with more weakness and depression.

Any doctor can prescribe and tell you how to take testosterone injections. But, if you want to achieve the maximum results of testosterone replacement therapy, your best bet is to work with a skilled and experienced testosterone doctor. If you want to get the most you can from taking your testosterone injections, you want to work with a specialist who has a proven track record in administering hormone replacement therapies for men.

At our treatment centers, our doctors and staff are dedicated professionals with years of experience in treating the problems of age-related hormone decline. Your testosterone therapy will be tailor-made to suit your individual needs and wellness goals. At our clinics, you will always be treated as an individual, and never like just another number on a prescription pad. When we get to know you as a person, we can prescribe the best testosterone therapy for you, and you will be able to count on significant before and after results.

Testosterone injections should be given deeply into vascular muscle tissue. The deltoids, the vastus lateralis, and gluteal muscles are the most common intramuscular (IM) injection sites. Those are your arm, thigh, and buttocks respectively.

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How to Properly Give Yourself Testosterone Injections - Kingsberg Medical

Testosterone is the most important male hormone. Womens bodies also make and need testosterone. Which means that both men and women can and do suffer from low testosterone, a condition also known as Low-T.

Both men and women produce less testosterone the older they get. In some people, age-related testosterone decline is well-tolerated. In others, it can lead to the many debilitating systems of low testosterone.

If you are a man or woman over 40, and are feeling sluggish, worn-out, putting on weight, having cognitive difficulties, and/or are putting on weight you may be suffering from low testosterone.

The only way to know for sure is to have you testosterone levels checked. The most accurate way to determine your testosterone levels is with a simple blood test.

The so-called normal testosterone levels for men and women changes as you age. Also, depending on age, weight, overall fitness and lifestyle, what is considered a normal testosterone level for one man, could be low for another. However that having all been said, the normal range of testosterone levels for adult men is from about 270 to 1070 nanograms per deciliter (ng/dL).

The normal range for women of age 19 and up, is from 8 to 60 ng/dL.

The following graphic illustrates the decline in testosterone levels in men as they age.

It is important that men and women both learn to identify the signs of low testosterone.

The signs & symptoms of Low T may include:

What is considered to be the normal testosterone level for men and women changes as you age.

If your doctor suspects that you have low testosterone, he or she will most likely run a blood test that tests for your total testosterone. The normal testosterone ranges mentioned above are based on your total testosterone level. Most of the testosterone in your bloodstream is what is known as bound testosterone, and a smaller percentage exists in the blood stream as free testosterone. Total testosterone refers to all of the testosterone in your blood at a given time.

The following chart illustrates the normal total testosterone levels for men and women by Tanner Stage and age. The Tanner Scale breaks down the observable signs of puberty into 5 stages, running from Stage I from about age 10 to Stage V at 15 for boys, and about age 8 to 15 for girls.

Tanner Stage

Male Testosterone (ng/dL)

FemaleTestosterone (ng/dL)

I

II

III

65778

IV

180763

V

188882

538

Adult Male

Adult Female

18 y: 264-916

20 to 49 y: 848

> 49 y: 341

Source: LabCorp

By way of comparison, the following chart gives the so-called normal testosterone levels by another quality testing lab Quest Diagnostics. Quest does not use the Tanner Scale, but rather indicates the normal ranges for males and females by age.

However, by comparing to the chart above, you can see how the normal ranges differ.

This all speaks to just how complex determining what a normal total testosterone level in adults is, and is exactly why we do not look at your age and gender alone, and decide what should be the normal range, rather we take everything into account your age, gender, diet, symptoms, and lifestyle to determine what should be the normal range for you. Once we determine what your unique optimal level is, we can tailor treatments that will get you in that zone, so you can perform at your personal best, regardless of your age.

1-5 Years

5

8

6 7 Years

25

20

8 10 Years

42

35

11 Years

260

40

12-13 Years

420

40

14-17.9 Years

1000

40

18 Years

250 1100

2 45

Source: Quest Diagnostics

Most of the testosterone in your blood attaches to 2 proteins: albumin and sex hormone binding globulin (SHBG). Some testosterone is not attached to proteins, or free. Free testosterone and albumin-bound testosterone are also referred to as bioavailable testosterone. This is the testosterone that is easily used by your body.

If your healthcare provider thinks that you have low or high testosterone, he or she will first test total testosterone levels as above. This looks at all 3 types of testosterone. The free testosterone test may help give more information when total testosterone is low.

As with the total testosterone levels described above, your levels of free testosterone will vary due to age.

The following table illustrates the range of normal free testosterone for men and women by age.

Gender/Age (y)

Range (pg/mL)

Male

0 to 19

Not established

20 to 29

9.326.5

30 to 39

8.725.1

40 to 49

6.821.5

50 to 59

7.224.0

59

6.618.1

Female

0 to 19

Not established

19

0.04.2

Source: LabCorp

When we are testing for and diagnosing someone with low testosterone, it is always our goal to find what it the optimal or normal range for their individual needs, goals and lifestyle. As you can see from the charts above, even a respected testing lab such as LabCorp can say that for a 60 year old man, a level of 6.6 pg/mL of free testosterone can be normal, and yet our doctors know that we see patients in that range that feel far from normal. Over the years of treating a variety of men between the ages of 35 and 65 with the symptoms of low testosterone, our doctors have discovered what we believe to be the optimal and not necessarily the normal level of free testosterone in the blood. We strive to get most patients regardless of age into a range of from 20 25 pg/mL, and find that most men can enjoy a great quality of life, free from the symptoms of low testosterone at that level.

Most of the testosterone in your bloodstream is what is known as bound testosterone, and a smaller percentage exists in the blood stream as free testosterone.

There is no special preparation required for either a total testosterone test, or a free testosterone test, however you may be asked to refrain from taking supplements of Biotin(also known as vitamin B7, B8,vitamin H, or coenzyme R), for 72 hrs prior to taking the test.

If the results of your testosterone blood tests indicate that your testosterone levels are below the normal ranges for your age, weight and gender, you may be a candidate for testosterone replacement therapy.

If the results of your testosterone testing indicate that you have Low-T, depending on your presenting symptoms and medical history, your doctor may prescribe testosterone injections. While testosterone therapy can be given in other forms, our doctors have found that testosterone injections are the safest and most effective form of testosterone therapy.

If the results of your testosterone blood tests indicate that your testosterone levels are below the normal ranges for your age, weight and gender, you may be a candidate for testosterone replacement therapy.

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What blood tests are used to determine your testosterone levels?

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When intimacy isnt working, relationships can be impacted simply because it can be a tough topic to even admit to yourself, let alone accept or discuss. But you dont need to wait another night; you can end the frustration, for good. We have developed several uniquely effective medical therapies for erectile dysfunction for men and libido enhancement for women, getting you both back on the dance floor.

For Men: Ask for the free TriMed Test Dose (99.7% effective) and your partner can try the libido stimulation medication Awaken at the same time on the same dayfor Free. You will see TriMed actually work in the clinic thenjust add our special female libido energizer and Ole! We can get you two clicking in no time!

We specialize in Mens Sexual Wellness, but that would not be complete if we didnt focus on Female Sexual Wellness to help everyone in the bedroom. We routinely treat couples and offer her exam, lab testing and test dose of Awaken for FREE when she accompanies her man to the clinic. So, go ahead take a free ride and let your doctor know how it went!

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Men's Clinic in Oklahoma City, OK | Oklahoma Men's Clinic

Testosterone Injections Side Effects

Women and men are prescribed testosterone therapy to combat the symptoms of Low T, and the concern about cream and injectable testosterone side effects is very real, although relatively rare when doctors instructions for the use of this medication are followed. The risk is greater in men, who are most likely going to be using an injectable form of bioidentical testosterone than for women, who are typically prescribed treatment in the form of a cream.

The most common testosterone injection side effects for men are:

Women may experience the following testosterone therapy side effects:

Please note that all of these potential side effects are rare and are readily reversible by contacting the prescribing doctor at once to notify of these changes and receive a lowering of the dosage to administer.

Adults who are prescribed testosterone therapy following blood analysis for Low T will be given an exact dosage and treatment schedule to follow. The HRT hormone replacement therapy specialist who has provided this authorization will use careful calculations to determine the proper dosage to avoid any adverse testosterone injections side effects or overdose.

In the rare situation where a person does have a reaction due to administering too much testosterone, the following warning signs will require immediate emergency help:

Some of the testosterone side effects that will be shown here are for other types of testosterone besides injections. The overall consensus is that the majority of side effects associated with the use of testosterone replacement therapy are due to the body getting used to an increase in the amount of testosterone in the bloodstream. These effects often subside within a few weeks after beginning therapy for Low T.

Contact your prescribing physician if any of these side effects occur. A lowering of the dosage and gradual increase may be suggested.

Overall side effects of testosterone therapy include:

More common

Less common

The risk of these symptoms is extremely small when testosterone therapy has been prescribed by a specialist following careful blood analysis.

The best way to minimize or avoid the risk of side effects of testosterone injections in males or adverse reactions from the cream for women is to work with a physician who is a hormone replacement therapy specialist. In this way, the proper dosage can be carefully prescribed.

It is essential to follow all directions exactly as prescribed in order to avoid accidental overdose. The doctor may prescribe anastrozole or HCG along with testosterone therapy for men. If so, the instructions for the use of these medications should also be adhered to at all times.

It is imperative to follow-up with the doctor if any adverse signs are detected in order to avoid undue side effects from occurring.

Here at National HRT, our doctors and entire professional staff work closely with each person to ensure that the desired results are being achieved while minimizing any risk associated with testosterone injection side effects.

Please complete the form on this page to request a call from a medical advisor at our national clinic, or call us direct at the number provided. We are happy to offer complimentary consultations and answers to any applicable questions.

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Possible Side Effects of Testosterone Injections - Common & Less Common