A small pilot study has shown that time-restricted eating appears to offer similar short-term results to other dietary interventions.

Researchers have conducted a pilot study with the aim of determining whether time-restricted eating (TRE) a type of diet that limits calorie consumption to a time window of about 8 hours a day warrants further research.

The study, which features in the journal PLOS ONE, found that TRE may have comparable results to other dietary interventions. Based on this, the authors conclude that it is worth conducting further randomized controlled trials to determine its effectiveness.

According to the Centers for Disease Control and Prevention (CDC), between 2017 and 2018, 42.4% of people in the United States had obesity. This prevalence represents an increase of close to 12% from 19992000.

The CDC describe a person as having obesity if their body mass index (BMI) a measure of body size based on a persons height and weight is 30.0 or above.

According to the CDC, obesity is associated with leading causes of death, such as diabetes, heart disease, various cancers, and stroke, as well as poorer mental health and a worse overall quality of life.

The CDC note that the causes of a persons obesity can be complex and interlinked. However, they point out that balancing the intake of calories against the calories burned through exercise is central to reducing excessive weight.

Clinicians have long recommended dieting changing the type and quantity of food a person consumes to those trying to achieve weight loss.

However, in a recent article, researchers have noted that different scientific societies have suggested numerous diets, with the recommendations changing over time. As a consequence, research determining the effectiveness of various diets is still ongoing.

Importantly, the researchers point out that an effective diet is not simply one that results in short-term weight loss. A diet also needs to be effective and tolerable in the mid-to-long term.

One aspect of this long-term effectiveness is a diets simplicity. If a diet is simple to adopt, it is more likely that a person will be able to adhere to it. It may also be easier to educate people about the diet in the first place.

The researchers behind the new study note that intermittent fasting has potential as a simple option. Intermittent fasting typically requires that people only consume calories within certain periods. This requirement makes it a straightforward diet to understand and means that a person does not have to count calories or limit themselves to permitted foods.

However, as the researchers note, there is limited research on intermittent fastings effectiveness in humans. The research that there is has tended to focus on a more severe fasting approach involving longer periods without food.

This more intense form of intermittent fasting may be difficult for some people to adopt or to follow for longer periods after any initial weight loss.

Instead, the researchers behind the present article looked at TRE. Rather than requiring multiple days of fasting, TRE restricts periods of calorie intake to a window of time during the day typically 8 hours.

The researchers ran a small 12-week pilot study to determine whether more substantial research on TRE diets is justified. During the study, the participants attempted to restrict their calorie consumption to an 8-hour window each day.

Between February and June 2018, the researchers enrolled 52 people. The participants were all aged over 18 years with a BMI higher than 30.0 (or above 28.0 if they had other comorbidities).

The team excluded people who had medical conditions that prevented them from fasting. As a consequence, they removed two people who were pregnant from the study, bringing its final figure to 50 participants.

The participants underwent an in-person baseline assessment, which provided the researchers with blood test results and weight and blood pressure measurements.

Each participant also filled in a questionnaire. They then had a 30-minute consultation with a member of the research team who gave them information on TRE.

During the study, the participants attended the research center at weeks 1 and 6 to discuss how they were finding the diet. The team also took additional body weight measurements at these points.

In addition to these in-person reviews, the participants had a weekly phone call in weeks 25, in which they answered questions about their adherence to the diet.

In week 12, the team took blood from the participants again, measured their weight and blood pressure, and asked them about their adherence to the diet and how they found it.

The researchers found that, on average, the participants were able to complete TRE on 5 or 6 days of the week.

Participants who were able to adhere to the diet for at least 5 days a week lost more weight than those who were not.

During the study, 26% of the participants lost at least 5% of their body mass.

Throughout the study, participants rated the diet as moderately helpful, on average, and 60% of participants said that there was a high chance they would continue with the diet after the study.

Furthermore, 69% of the participants said that there was a high chance they would recommend the diet to a friend.

When discussing their experience of the diet, the participants reported that social occasions that involved drinking or food were a key barrier to maintaining the diet.

Although the findings of the study are modest, they are broadly equivalent to previous research that the researchers had conducted looking at other intermittent fasting diets and the dietary advice that the United Kingdoms National Health Service (NHS) offer.

The study was limited in a number of ways, including having a small sample size and no control group.

However, its aim was not to demonstrate the effectiveness of a TRE diet but to confirm that there is enough evidence to warrant larger and more detailed studies.

As the researchers note, in these future studies, it will be crucial to determine the long-term efficacy of TRE.

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Pilot study of time-restricted eating suggests further research warranted - Medical News Today

Weight loss: Having small, frequent meals can help in managing portion sizes

Portion control is actually the cornerstone of good nutrition, other than making sure that you're eating healthy food. Practicing portion control is essentially balancing and monitoring the portion sizes of your food in meals and snacks. However, portions are different than serving sizes. The serving sizes are listed on a product's nutrition label, and portions are the amount you decide to serve yourself. While practicing portion control, it has to be ensured that your body is getting all the things it needs to work well. Too little or too much of any food can make your bodywork harder to try and remedy the situation.

No matter what the type of diet you are on, identifying the correct portion size allows you to know exactly how many calories, carbs, sodium, or fats you're eating. This knowledge is the building block of good eating habits, which will increase your chances of achieving your health goals.

So, mastering with portion control can be simple which further can help people be successful in reaching and then maintaining a proper weight.

1. Use hand as a guide: To practice portion control, use your hand as a visual guide for serving sizes. Your thumb, pointer finger, palm and fist can be used to estimate how big your servings should be for each of the food groups.For instance, a clenched fist should correspond to the carbohydrates in your meal.

Also read:Weight Loss: Exercises You Should Do During Periods

2. Eat off smaller plates: Serving yourself on a smaller plate may help with managing portion sizes if you use it as a tool for smaller portions, rather than filling up the plate and going back for multiple helpings.

3. Fill up on veggies: Veggies and greens are always a good idea so make sure you enjoy them with every meal. Not only they add valuable nutrients, but they also are filling and don't take up a bunch of calories, which allows you to better portion out your carbs and protein.

Fill up your plate with veggies to practice portion control effectivelyPhoto Credit: iStock

4. Maintain timing: Eating every four hours throughout the day or having a rhythm with your eating can really help with managing portions and preventing mindless snacking habits, which can lead to poor choices or overeating.

Also read:Struggling With Portion Control? These Tips Will Surprise You How Easy It Is

5. Drink more water: We tend to eat more when we are dehydrated. As a result, drinking a glass of water before your meal actually helps because you'll be less tempted to eat a big portion size.

6. Eat slowly: It can be difficult at first to re-train yourself, but try to slow down when you're eating. The longer you take to eat your food, the fuller you'll feel before you finish, which will help you eat what you need and not over-eat.

7. Make a note: Recording everything you eat and drink is a great way to become aware of portions, which can help you control them.

Eating with intention is not just important from a weight loss or management perspective, but also in respect to one's relationship with food.

Also read:Here's How Much You Should Be Eating In Your Main Meals

(Nmami Agarwal is nutritionist at Nmami Life)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Losing weight may seem like a daunting process that requires long workouts and carefully planned meals. Although those things certainly play a big role in the process, there are many small changes to your lifestyle that can help you shed pounds.

To find out the little things you can do each day to lose weight, we spoke with three registered dietitians who offered 18 tips.

When you don't drink enough water, your body can confuse hunger with thirst. This is why "upping the water intake can have a huge impact on how much you eat during the day," says Lisa Moskovitz, RD, CEO and founder of the NY Nutrition Group.

If you have trouble drinking enough water throughout the day, there are a couple of ways you can remind yourself. First, carry a water bottle so you always have a physical reminder to drink.

Second, set goals for yourself throughout the day. Moskovitz recommends starting the day with a glass of water and having at least two cups before each meal or snack. "Not only will that help curb your appetite a little bit right before you eat, but it's a good way to remember to drink first," she says.

While fats are often a feared food group, they can actually increase satiety and prevent bingeing later, says Whitney Stuart, RD, the owner of Whitness Nutrition.

Of course, some fats are healthier than others, so when adding fat to your diet, Stuart said it's best to go for nutrient-rich unsaturated fats. These fats, known as polyunsaturated and monounsaturated fat, can be found in avocados, olives, nuts, and fatty fish like salmon.

General advice: Try to limit your intake of saturated fats like red meat, whole milk, and butter. Instead, replace them with unsaturated fats like salmon, avocado, and olive oil.

If you've ever found yourself at the bottom of a pint of ice cream, you're not alone. In fact, ice cream is one of the easiest foods to overeat because of its soft texture.

"One reason why things like ice cream or mashed potatoes are easy to overdo is because the texture is such that it's very easy to just keep eating spoonful after spoonful," says Andy Bellatti, RD, the strategic director of Dietitians for Professional Integrity. "Whereas, if you eat raw vegetables, you have to chew them longer."

That's not to say that you can't enjoy foods like ice cream or mashed potatoes, but it's important to be mindful while you're eating them. It's a good idea to measure out your portions beforehand to avoid overeating.

Not getting enough sleep can raise your stress levels, which can increase the likelihood of weight gain.

"When you don't get enough sleep, your levels of the stress hormone cortisol rise," Stuart says.

Stuart adds that a lack of sleep can also get in the way of weight loss because the less you sleep, the longer you're awake, and the more time there is to eat. She recommends getting at least seven hours of sleep each night.

You don't have to go to bars or restaurants with friends to have a good time. There are plenty of other ways you can be social and burn calories at the same time, such as:

Breakfast is dubbed the most important meal of the day for a reason. Some research has found that skipping breakfast is associated with a greater risk for obesity, diabetes, and high cholesterol whereas breakfast eaters are often able to maintain a healthier weight.

Stuart says that she often sees clients who skip breakfast because they're pressed for time. She pointed out that breakfast doesn't have to be time-consuming, especially if you prepare something ahead of time.

"I'm a big promoter of making your meals on Sunday and having a nice breakfast casserole or breakfast frittata ready to go that you can eat," Stuart says. Egg-based recipes stocked with vegetables are filling, protein-rich, and last all week. Plus, they can be whipped up in as little as 15 minutes, Stuart says.

Eating lots of fiber can help you feel full for longer. To get more fiber, Bellatti recommends eating fruits, vegetables, nuts, seeds, whole grains, beans, and legumes.

Some examples of healthy, fiber-rich snacks include:

Shayanne Gal/Insider

Although some oils, like avocado or sunflower oil, are healthier than others, Bellatti says they are calorically the same as others. Certain oils can be a great source of healthy fats, but Bellatti recommends getting your fats from whole foods instead.

"Adding half an avocado to a meal gives you the healthy fats but also fiber," he says. "Whereas cooking with avocado oil, while it's healthier from a fat perspective, doesn't really have anything that fills you up."

Filling the majority of your plate with vegetables is one of the easiest ways to cut down on calories without changing how much you eat.

That said, it's important to load up on the right kind of vegetables. Starchy fare like sweet potatoes and butternut squash are nutritious but they contain more calories than water-heavy veggies such as zucchini and cauliflower, Stuart says.

Some simple ways to incorporate zucchini or cauliflower into your regular diet could be:

In a large 2008 study, researchers found that those who kept daily food records of what they were eating lost twice as much weight as those who didn't keep any record. "Food records can be really helpful to write down what you're eating and really examine it," Stuart says.

And if keeping a journal seems like too much, there are also many weight loss apps that can help keep track of what you're eating and stick to a plan that meets your goals.

It can be tempting to eat lunch at your desk while you power through work, but it's important to take a break from what you're doing so you can focus your full attention on eating.

"When people are on their laptop working on something, there can be a lot of mindless eating because you're focused on the task at hand," Bellatti says.

General advice: To avoid mindless eating, Bellatti recommends stepping away from your desk, turning off the TV, and sitting down to eat in another room.

Exercise is one of the most important aspects of healthy weight loss, but it's often only effective if you find workouts that you enjoy doing and will stick to regularly. And it doesn't have to be running or weight lifting.

There are many different types of exercise that can support your weight loss goals and you should try a few of them until you find something you like. For example, consider the following workouts:

Even if you've worked hard to eat healthy all day, a couple of drinks at happy hour can easily set you back hundreds of calories. Here's how alcoholic beverages stack up to common snacks:

Skye Gould/Samantha Lee/Insider

Although you won't "miss" these calories, you might feel that you're missing out on social situations when you're not drinking. To get around this, Stuart suggests the following:

"With YouTube, there are so many videos where you don't need any equipment," Bellatti says. "You can type in pretty much any time interval and you'll find a guided workout."

To really feel the burn, HIIT workouts are a great place to start. They don't require any equipment, are relatively short, and can be done in a small space.

Protein, especially lean protein, is an essential part of any diet. It fills you up and helps you build and maintain muscle mass, Moskovitz says. Some of the best sources of lean protein include:

The recommended amount of protein, or dietary reference intake (DRI), is 0.36 grams of protein per pound of body weight, according to the Food and Nutrition Center of the United States Department of Agriculture.

This chart can help you figure out how much protein you need:

Granola bars can be great options for a quick meal or snack if you're on the go, but they can also quickly pack on hundreds of calories in just a few bites.

"Very few nutrition bars are balanced and most of them are very concentrated," Stuart says. "They're smaller than your palm so they don't provide a huge amount of satiety and many of them have lots of added sugars or poor sources of protein."

The only way to know for sure what you're eating is to read the label. Bars shouldn't contain added sugar or more than 2.6 grams of saturated fat and should contain around five grams each of fiber, protein, and fat. Stuart also recommends opting for kid-sized bars that contain fewer calories.

You don't have to complete a full workout to burn calories. Changing your habits to take the stairs more often or walk instead of driving can have a big impact on your weight over time.

"If you've been sitting at your desk for more than two hours, take a brisk walk to get your body moving," Stuart says. Breaking up your day with short walks not only burns calories but could also lessen your risk of developing heart disease and other health problems associated with sitting for long periods of time.

Listening to your body and individual needs is the most important way to stay on top of a healthy weight loss plan. "I don't like the idea that there is one-size-fits-all," Bellatti says. "Part of the success is not eating by the clock, or not eating by rules."

Paying attention to your hunger cues can help you eat more intuitively and make healthy eating a lifestyle that not only helps you lose weight but also keeps it off.

"Some days you might want a large dinner and other days you might just want a bowl of soup," Bellatti says. "As long as you're honoring your hunger, meaning that you're not just having a bowl of soup because you think you look bloated and you want to lose five pounds overnight."

Weight loss is a journey. While it can seem difficult, it may be helpful for you to think about how all the little changes can really add up.

Overall, finding small ways everyday to eat healthy foods, exercise, drink more water, and get enough sleep might end up making a big difference.

For more personalized recommendations to lose weight, you should consult with your doctor, who can help you develop an individual plan for your health needs.

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18 small everyday changes that can help you lose weight - Insider - Insider

The psychic, who finalized her divorce with ex-husband Larry Caputo in 2018, has spent the last few years mourning the ghost of her marriage, and on Long Island Medium: There in Spirit, which began streaming on Discovery Plus on Feb. 5, our good sister is living her best life. Over the years, weve seen Theresa go through some major life changes, but is she still on her weight loss journey?

In a former interview with People, Theresa says that her weight loss journey began in 2013 despite her general disdain for working out. She explained, [Working out] just helps me in general. I always hated exercising. If you remember, in the early episodes of Long Island Medium, I didnt like working out, but now I cant picture my day without it.

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Theresa said that along with changing her diet, she ultimately had to shift her mindset to reach her fit goals. In a 2016 interview with The New Potato, the Long Island psychic explained, I changed a lot of my eating habits because of what I do. You know that saying you really are what you eat. People sometimes get the wrong impression. Yes, everything is about the way that you look, but its also about the way that you feel.

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She continued, I started to eat really healthy, and then once I started this whole thing with television and being on the road so much and not having a normal life, I had to start eating organically I started really eating clean. Now thats only probably been within the last year, when I went strict about eating really clean. I still have those moments, but then I dont feel well after I eat.

Along with leveling up her fitness habits, it seems that Theresa has also decided to dip her toe in the dating pool since her divorce.

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The 'Long Island Medium' Gives Details on Her Weight Loss Journey - Distractify

My breakfast: 2 full eggs, 1 egg white with a slice of brown bread, along with a cup of coffee in skimmed milk.

My lunch: 100-gram cooked rice, 200-gram chicken breast, serving of salad (cucumber, carrot, capsicum or any seasonal vegetables )

My dinner:1 salmon portion (150 grams), salads, or daal

Pre-workout meal: I like eating complex carbs to fuel my workout session. So, it's usually a blend of oats, any seasonal fruit and half a scoop of whey protein, which makes for a delicious and healthy pre-workout meal/drink.

Post-workout meal: I have the remaining half scoop of whey protein.

I indulge in (What you eat on your cheat days): No cheat meals. The more you cheat more you get addicted to cheating.

Low-calorie recipes I swear by: Chicken breast with salads.

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Weight loss story: "I have 2 full eggs, 1 egg white with brown bread toast for breakfast" | The Times of India - Times of India

After losing more than 60 pounds in 2020, Rebel Wilson reflected on her Year of Health on The Morning Crew with Hughesy, Ed and Erin. The 40-year-old actress opened up about sharing her weight loss journey publicly on Instagram, and the reactions shes received after reaching her health goals.

I liked to think I looked good at all sizes, Wilson said. And Ive always been quite confident, so its not like I wasnt confident and now Im super confident.

One thing that did change? Whats been interesting is how people treat you. Sometimes being bigger, people didnt necessarily look twice at you, she said. Now that Im in good shape, people offer to carry my groceries to the car and hold doors open for [me].

This led her to wonder whether people of smaller sizes have these interactions without even realizing it. That, to me, has been really interesting, she said.

Wilson has also been surprised by the amount of attention shes received on social media. I find it interesting that people pay so much attention to a weight loss transformation when theres so much going on in the world, she admitted.

Throughout 2020, Wilson documented her weight loss journey on Instagram, revealing all of the big and small changes she made to her diet, fitness, and self-care routine to reach her goals. This included hitting the gym most days of the week, lots of walking, and reaching for more nutritious foods (with a few treats sprinkled in).

The actress previously shared that she struggled with emotional eating, and in an IGTV from December, she explained that its still something she has to pay attention to if shes feeling particularly stressed or anxious. Its not something thats just going to disappear, its just something I have to manage now moving forward, she said.

Despite her weight loss, Wilsons not focused on the number on the scale. Instead, she tunes into how shes feeling. I would say to everyone out there dont be obsessed about how much you actually weigh, she told People. Its more about all the healthy practices, and then the changes to your whole lifestyle.

Go here to join Prevention Premium (our best value, all-access plan), subscribe to the magazine, or get digital-only access.

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It is easier to gain weight nowadays due to the fast-paced daily life we have been accustomed to. As we eat and drink on-the-go, most of the foods that we consume are not healthy or offer little nutritional value, and they only give us a huge amount of fats and calories. There are various ways and recommendations on how to lose weight all over the internet, but some of them may not be good for your health. Here in this article, we are going to provide some tips to help you lose those extra pounds while still staying healthy.

The benefits of fruits and vegetables are numerous and at the same time, they taste delicious. Theyre low in fat and calories but high in fiber, making them the perfect food choice for weight loss. The fiber in fruits and vegetables helps your body to flush out toxins and make you feel full. Fruits and vegetables also provide you with the essential minerals and vitamins that your body needs. Here are some of the best fruits and vegetables that can help you in losing weight:

Some may argue that breakfast is the most important meal during the day, and they could be right. Breakfast provides your body with the energy needed for the whole day and without it, you will most probably have additional snacks throughout the day. If you get the essential nutrients from your breakfast, you wont need bigger meals for lunch or dinner. There are several foods that are suitable for a healthy breakfast like eggs, which are full of benefits and can keep you full throughout the day. Other foods and drinks that you may have on breakfast include:

Weve heard about how sugar is bad for health and how it makes us gain weight, but sugar in liquid form is even more dangerous. Try to avoid sugary drinks like soda and fruit juices and instead, buy spirulina powder for your protein shakes or consume more nutrient-packed snacks that are beneficial to your body. Also, dont confuse thirst with hunger because sometimes all your body needs is a cup of water. Drinking water can boost your metabolism for 1 to 1.5 hours, and thats why its recommended to drink water half an hour prior to meals as an efficient weight-loss technique.

The idea of exercising every day can be very intimidating and tiring for some individuals. However, being active is different as you can do anything that you like to do as long as your body keeps moving. Exercising burns calories and helps greatly in losing weight. There are loads of exercise routines you can find that is suited to your needs like aerobic exercises, which are excellent for your physical and mental health as they help in losing belly fats and reduce anxiety and depression. Being active is essential for weight loss and here are some ideas that you can do to stay active without doing high-intensity exercises:

Smaller plates equal smaller portions, which means a lower intake of calories. Cutting down food portions takes time to get used to, so dont make drastic changes. After a while, you wont feel hungry after finishing your plate and you would be satisfied with the portion that you have. Chew your food slowly and stop eating before you feel full because the stomach tells the brain that its full after 20 minutes. Its all about planning your meals and counting your calorie intake to make this weight loss technique work. However, dont skip meals as the brain requires a regular supply of glucose throughout the day.

Protein is one of the crucial elements for weight loss. A high protein diet helps to improve metabolism and reduce calorie intake per day at the same time. Protein lowers the levels of hunger hormones in our bodies while raises the appetite-reducing hormones. Here is a list of protein-rich foods that you can eat throughout the day:

There are countless options out there to help you lose weight, and some of them are dietary while others include physical exercises. Making these tips part of your lifestyle will certainly improve your physical and mental health in the long run. Every habit is hard to start, but once you get used to it, it will become an essential part of your day. Weight loss takes time and requires a lot of patience. Be easy on yourself and dont expect an immediate change in your body. Remember that once you start this journey, you are already on your way to a healthy life.

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6 Tips to Lose Weight the Healthy Way - South Florida Caribbean News

We should note that this oxidation process happens only when you're losing the actual weightyou can't expect to level up your breathing and instantly drop pounds. Movement and diet are still important for weight loss; that weight lost is just released through your breath, which is pretty fascinating.

As Bentley explains, "Movement, exercise, and diet, they help release the carbon dioxide from those fat cells, which helps change the whole structure of those cells and helps with weight loss," says Bentley.

But if you do eventually breathe out the fat once it's transformed into carbon dioxide, a proper breathwork practice doesn't hurt. We still don't know if breathwork itself helps speed the process along (there's no data yet to support this claim), but we do know that slow, deep breathing can engage the diaphragm and help the body take in more oxygen. If that uptick in oxygen, coupled with traditional weight loss methodslike movement and dietcontributes to the oxidation process in the fat cells, well, it's too early to say for sure.

So if you are trying to shed stubborn weight, perhaps add in some box or belly breathing to your exercise regimen: Breathwork has tons of other benefits for well-being, anyway, and who knowsyou might support your fat cells' oxidation process, too.

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I'm A Breathing Expert: This Is How Breathwork Can Affect Your Weight Loss - mindbodygreen.com