There are many possible weight loss solutions out there.

Some options are more popular than others, including certain pills, drugs, and natural supplements. These claim to help you lose weight, or at least to make it easier to lose weight when you combine them with other methods.

They tend to work via one or more of these mechanisms:

Its important to note that few of these treatments have any basis in science and some could have serious health consequences. You should always discuss any diet or supplement changes with a doctor or registered dietitian.

To separate the myths from facts, here are the 12 most popular weight loss pills and supplements, reviewed by science.

Garcinia cambogia became popular worldwide after being featured on The Dr. Oz Show in 2012.

Its a small, green fruit shaped like a pumpkin. The fruits skin contains hydroxycitric acid, the active ingredient in garcinia cambogia extract, which is marketed as a diet pill.

How it works: Animal studies show that it can hinder a fat-producing enzyme in the body and increase serotonin levels, potentially helping to reduce cravings (1, 2).

Effectiveness: In one meta-analysis, researchers explored four electronic research databases to investigate the effectiveness of herbal medicines, including garcinia cambogia.

In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the garcinia cambogia group and the placebo group (3).

A 2020 review that looked at eight trials on garcinia cambogia found that, on average, it caused weight loss of about 3 pounds (1.34 kg) (4).

Side effects: While its widely agreed that garcinia cambogia is safe to take in recommended amounts, studies within the last few years have pointed to some serious side effects.

A 2018 study documented four cases of women who experienced acute liver failure after taking weight loss supplements containing garcinia cambogia (5).

Additionally, hepatotoxicity, or liver impairment, and some episodes of mania have also been reported in conjunction with taking garcinia cambogia (6, 7).

Even though garcinia cambogia may contribute to modest weight loss, the effects are quite small and may not be noticeable.

Hydroxycut has been around for more than a decade and is one of the most popular weight loss supplements in the world.

The brand makes several products, but the most common is simply called Hydroxycut.

How it works: It contains several ingredients claiming to help with weight loss, including caffeine and a few plant extracts such as green coffee extract, which well talk more about later.

Effectiveness: A 2011 meta-analysis of five clinical trials found that supplementation with C. canephora robusta, or green coffee extract, one of the key ingredients in Hydroxycut, led to about a 5.5-pound (2.47-kg) weight loss compared to the placebo (8).

Side effects: If you are sensitive to caffeine, you may experience anxiety, jitteriness, tremors, nausea, diarrhea, and irritability (9).

Hydroxycut products were removed from shelves as a result of cardiovascular risks in 2004 and hepatotoxicity in 2009 (10).

Acute liver injury has also been connected with using Hydroxycut supplements (11).

There are few large-scale studies on this supplement and no data on its long-term effectiveness. More research is needed to determine effectiveness and safety concerns.

Green coffee beans are simply coffee beans that havent been roasted.

They contain two substances believed to help with weight loss: caffeine and chlorogenic acid.

How it works: Caffeine can increase fat burning, and chlorogenic acid can slow the breakdown of carbohydrates in the gut.

Effectiveness: Several human studies have shown that green coffee bean extract could help people lose weight (12, 13).

A meta-analysis of all the current randomized control trials on green coffee bean extracts effect on obesity found that the supplement has a significant impact on minimizing body mass index (14).

Other benefits: Green coffee bean extract may help lower blood sugar levels and reduce blood pressure. It is also high in antioxidants (15, 16, 17, 18).

Side effects: It can cause the same side effects as caffeine. The chlorogenic acid it contains may also cause diarrhea, and some people may be allergic to green coffee beans (19).

Green coffee bean extract may cause modest weight loss, but keep in mind that many of the studies that have found this have been industry-sponsored.

Caffeine is the most commonly consumed psychoactive substance in the world (20).

It is found naturally in coffee, green tea, and dark chocolate and is added to many processed foods and beverages.

Because caffeine is thought to be a metabolism booster, companies commonly add it to commercial weight loss supplements.

How it works: One study discussed the effect of caffeine on regulating body weight by increasing energy expenditure essentially meaning you burn more calories via increased fat breakdown as well as through a process of body heat production called thermogenesis (21).

Effectiveness: Some studies show that caffeine can cause modest weight loss in humans (22, 23).

Side effects: In some people, high amounts of caffeine can cause anxiety, insomnia, jitteriness, irritability, nausea, diarrhea, and other symptoms. Caffeine is also addictive and can reduce the quality of your sleep (24).

There is no need to take a supplement or a pill containing caffeine. The best sources are quality coffee and green tea, which also have antioxidants and other health benefits (25).

Caffeine could help boost metabolism and enhance fat burning in the short term. However, a tolerance to the effects may develop quickly.

Orlistat is a pharmaceutical drug sold over the counter under the name Alli and via prescription as Xenical.

How it works: This weight loss pill works by inhibiting the breakdown of fat in your gut, meaning that you take in fewer calories from fat.

Effectiveness: A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26).

Other benefits: Orlistat has been shown to reduce blood pressure slightly and may reduce the risk of developing type 2 diabetes when used alongside lifestyle changes (27, 28).

Side effects: This drug has many digestive side effects, including loose, oily stools; flatulence; and frequent bowel movements that are hard to control. It may also contribute to deficiency in fat-soluble vitamins such as vitamins A, D, E, and K (29).

Following a low fat diet while taking orlistat is often recommended to minimize side effects. Interestingly, a low carb diet (without medication) has been considered as effective as orlistat and a low fat diet combined.

Both diets were as effective for weight loss but showed no significant differences in blood sugar and blood lipid levels. However, orlistat combined with a low fat diet was more effective at lowering blood pressure (30).

Orlistat, also known as Alli or Xenical, can reduce the amount of fat you absorb from food and help you lose weight. It has many side effects, some of which are highly unpleasant.

Raspberry ketone is a substance found in raspberries that is responsible for their distinct smell.

A synthetic version of raspberry ketones is sold as a weight loss supplement.

How it works: In isolated fat cells from mice, raspberry ketones increase the breakdown of fat and increase levels of a hormone called adiponectin, which is believed to be related to weight loss (32).

Effectiveness: There are very few studies on raspberry ketones in humans, though one 2013 study looked at raspberry ketones along with some other ingredients and found a potential 2% increase in weight loss over 8 weeks when compared with a placebo (31).

One mouse study using massive doses showed some delay in weight gain (32).

However, high doses of raspberry ketones were also associated with higher blood sugar levels and higher levels of ALT, a liver enzyme, indicating liver dysfunction.

Its unknown whether these effects would translate to humans. More research is necessary to determine any benefits and risks.

Side effects: They may cause your burps to smell like raspberries.

There is no evidence that raspberry ketones cause weight loss in humans, and the rat studies that suggest they may work used massive doses. More research is needed.

Glucomannan is a type of fiber found in the roots of the elephant yam, which is also called konjac.

How it works: Glucomannan absorbs water and becomes gel-like. It sits in your gut and promotes a feeling of fullness, helping you eat fewer calories (33).

Effectiveness: One clinical trial showed that taking glucomannan for 60 days could lower body weight among participants with overweight, but only if they were consistently taking the supplement (34).

Other benefits: Glucomannan is a fiber that can feed the friendly bacteria in the intestine. It can also lower blood sugar, blood cholesterol, and triglycerides and works effectively against constipation (35, 36, 37).

Side effects: It can cause bloating, flatulence, and soft stools and can interfere with some oral medications if taken at the same time.

It is important to take glucomannan about half an hour before meals, with a glass of water.

Studies show that the fiber glucomannan, when combined with a healthy diet, can help people lose weight. It also leads to improvements in various health markers.

Meratrim is a relative newcomer on the diet pill market.

Its a combination of two plant extracts Sphaeranthus indicus and Garcinia mangostana that may change the metabolism of fat cells.

How it works: It claims to make it harder for fat cells to multiply, decrease the amount of fat they pick up from the bloodstream, and help them burn stored fat.

Effectiveness: Very few studies about Meratrim exist. One study involved 60 people with obesity placed on a strict 2,000-calorie diet and increased physical activity, with either Meratrim or a placebo.

After 8 weeks, the Meratrim group had lost 11 pounds (5.2 kg) and 4.7 inches (11.9 cm) off their waistlines (38).

Another study suggested that Meratrim had long lasting effects on appetite suppression (39).

Side effects: No side effects have been reported.

One study showed that Meratrim caused weight loss and had a number of other health benefits. However, the study was industry-sponsored, and more research is needed.

Green tea extract is a popular ingredient in many weight loss supplements. This is because numerous studies have shown that the main antioxidant it contains, EGCG, may aid fat burning.

How it works: Green tea extract is believed to hinder enzymes such as pancreatic lipase, which, when combined with reduced fat absorption, can be an effective way to treat obesity (40).

Effectiveness: Many human studies have shown that green tea extract, when paired with exercise, can increase fat burning and cause fat loss, especially in the belly area (41, 42, 43, 44).

Side effects: Green tea extract is generally well tolerated. It does contain some caffeine and may cause symptoms in people who are sensitive to caffeine.

Additionally, all the health benefits of drinking green tea may also apply to green tea extract.

Green tea and green tea extract could increase fat burning slightly and may help you lose belly fat.

CLA has been a popular fat loss supplement for years.

It is known as one of the healthier trans fats and is found naturally in some fatty animal-derived foods like cheese and butter.

How it works: CLA may reduce appetite, boost metabolism, and stimulate the breakdown of body fat (45, 46).

Effectiveness: In a major review of 13 studies, researchers found that CLA caused weight loss of about 1.1 pounds (0.52 kg) compared with a placebo. This number increased to 2.3 pounds (1.05 kg) in people over age 44 (47).

According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. The authors conclude by questioning the clinical relevance of CLAs small effect on body weight (48).

Side effects: CLA can cause various digestive side effects and may have harmful effects over the long term, potentially contributing to fatty liver, insulin resistance, and increased inflammation.

CLA could be an effective weight loss supplement, but it may have harmful effects in the long term. The small amount of weight loss it may lead to is not worth the risk.

Forskolin is an extract from a plant in the mint family that is thought to be effective for weight loss.

How it works: It may raise levels of a compound inside cells called cAMP, which can stimulate fat burning (49).

Effectiveness: One study in 30 men with excess weight or obesity showed that forskolin reduced body fat and increased muscle mass while having no effect on body weight. Another study in 23 women with excess weight found no effects (50, 51).

Side effects: There is minimal data on the safety of this supplement or the risk of side effects.

The two small studies on forskolin have shown conflicting results. Its best to avoid this supplement until more research has been done.

A type of orange called bitter orange contains the compound synephrine.

Synephrine is related to ephedrine, which used to be a popular ingredient in various weight loss pill formulations (52).

However, the FDA has since banned ephedrine as a weight loss ingredient because of serious side effects (53).

How it works: Synephrine has similar mechanisms to ephedrine but is less potent. It could help reduce appetite and increase fat burning (54).

Effectiveness: Very few studies have been done on synephrine, but many studies have found that ephedrine can cause significant short-term weight loss (55).

Side effects: Like ephedrine, synephrine may have serious side effects related to the heart. It may also be addictive.

Synephrine is a fairly potent stimulant and is potentially effective for weight loss in the short term. However, the side effects can be serious, so it should be used only with extreme caution and with a doctors supervision.

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12 Popular Weight Loss Pills and Supplements Reviewed - Healthline

Honey Boo Boo seems to want to cheat her way to thinness.

Page Six confirmed Wednesday that the Toddlers & Tiaras alum, whose real name is Alana Thompson, will be undergoing weight-loss surgery in August, but she now admits that while hard work would lead to the same results, she just doesnt want to commit to it.

I know for a fact I could get in the gym, and I know for a fact I could diet, and I know for a fact I can do this to lose my weight, Thompson, 16, explained to Entertainment Tonight Wednesday. Ive tried. I will say Ive tried, but the one thing with me is I have no motivation. I have no motivation to just keep going to the gym every day. I have no motivation to keep eating healthy because, like, Im gonna eat what I think is good.

The reality star said she refuses to force herself to eat a Caesar salad because she believes its healthy (its not) so she would rather go under the knife.

I just think I dont have motivation, and I feel like the surgery would be, like, probably the easiest way to just, like, lose it fast, she said.

But Thompsons sister Lauryn Pumpkin Shannon weighed in and said a lifestyle change would be absolutely necessary after the surgery, citing their mother, Mama June Shannon, who failed to maintain her massive weight loss after surgery.

Im really happy for Alana if thats something that she really wants to do, Pumpkin, 22, said. I definitely think before she takes that big step, which I havent told her this yet, but I think she does need to start making the lifestyle changes.

Thompson, however, is considering it because her manager told her that she will lose 100 pounds basically instantly.

The Here Comes Honey Boo Boo alums manager told us that Thompson and her boyfriend, Dralin Carswell, will be treated by weight-loss expert Dr. Steven Batash in New York City in a procedure that will cost $13,000, but Thompson told ET that she is not 100 percent sure.

I just wanna make sure that this is actually something I wanna do before I just go and do it, she said. I wanna make sure that its, like, not something thats, like, gonna kill me. And I just wanna make sure its something I actually wanna do before I go and do it.

See the rest here:
Honey Boo Boo calls weight-loss surgery 'the easiest way' - Page Six

Biohacking is a term used to describe do-it-yourself biology. It involves people making incremental changes to their bodies, diet, and lifestyle to improve their health and well-being.

Also known as human enhancement, biohacking ranges from efforts to improve brain function to faster weight loss. Some types of biohacks are relatively safe to try at home, while others may pose health risks and produce varying results.

This article explores biohacking, its types, current research, and risks. We also examine blood testing and biohacking, biotechnology, whether biohacking is legal, and whether life extension through biohacking is possible.

Biohacking is a do-it-yourself (DIY) form of human enhancement or augmentation, in which people attempt to change aspects of their biology to improve their health, performance, or well-being. Some types of biohacking have been around for many years, such as intermittent fasting.

Technology-based biohacking, such as smartwatches and Fitbits, provide people with a wealth of data about their bodies, allowing them to tweak their health and improve athletic performance.

People may want to hack their biology for various reasons, such as to:

Some current examples of biohacking are common, and people may consider them just a part of everyday life. Others may seem more unusual and seem like futuristic trends.

One popular form of biohacking is a group of substances called nootropics, or smart drugs.

Nonprescription nootropics include tablets, supplements, drinks, and foods. They contain substances that may help boost brain performance. Examples include creatine and caffeine.

Prescription nootropics are medications that have stimulant effects, which doctors may prescribe for medical conditions such as Alzheimers disease or attention deficit hyperactivity disorder (ADHD).

Examples include:

A person should only ever take prescription medications as directed by their doctor. Prescription stimulants have several potential side effects and may be dangerous if people misuse them.

Research shows that people who take prescription stimulants for non-medical reasons are at higher risk of various health associations, including:

Wearable tech, such as smartwatches, head-mounted displays, and fitness-tracking bands, are common pieces of modern technology. People may use them to:

Many technology companies are designing and developing what some consider to be the next step in wearable tech biohacking: embedded implants. These are devices implanted into the body.

They may have various functions, including storing passwords and data, acting as keys to allow access through electronic locks, and collecting even more detailed data about a persons biological functioning, health, and fitness.

Examples of embedded implants that are either in development or on the market currently include:

There are various forms of biohacking. The three most popular types are DIY biology, nutrigenomics, and grinders.

DIY biohacking, which some people also call garage biology, involves experts in scientific fields sharing biohacking techniques and information with people who are not experts. This allows more people to conduct experiments on themselves outside of a constrained environment.

Some people consider DIY biology to be an open revolution against the academic institutionalization of science and aim to spread an attitude of citizen science and action research without rigid gatekeeping.

They believe DIY biology generates more ideas, freedom, inclusivity, and improvisation. DIY biology includes various fields of biohacking, including:

Nutrigenomics is another biohacking type that focuses on how food interacts with peoples genes. Likewise, it explores how a persons genes affect their bodys response to food.

Researchers are using nutrigenomics to learn more about diet and genes, how they may affect a persons health risks, and to help find new ways to prevent and treat disease.

A person can send a DNA sample to a specialized laboratory, where their genetic makeup is analyzed. Then their healthcare team can use the results to create an optimized nutrition plan. This may involve avoiding certain foods linked to conditions they are genetically predisposed to.

Learn more about how your DNA may dictate which diet works best for you.

Grinders are biohackers who consider themselves pioneers of human augmentation.

This type of biohacking typically involves devices implanted under the skin, and the use of technology to perform body modifications.

Because there is little regulation of biohacking and many people do not report their findings, it is difficult to say what percentage of biohacking is successful. While there are large online communities of people sharing their findings, there is no way to determine the accuracy of many of their DIY experiments.

However, some current research has found types of biohacking to be effective.

An animal study using nutrigenomics found that fructose remodeled vital aspects of gene regulation, which could impact how infection leads to disease. They also found that fructose affected:

Another popular biohack that some people have found helpful is bulletproof coffee, a drink that combines organic coffee, MCT oil, and butter. In moderate amounts, bulletproof coffee may help people feel more satiated, help prevent cardiovascular disease, and may help prevent certain cancers.

People can try to improve their health, productivity, and cognitive function through the following biohacks.

Intermittent fasting is a method of dieting in which a person only eats between certain times and fasts in the periods in between. For example, a person can fast from 8 p.m. until 12 p.m the following day, and eat between 12 a.m. and 8 p.m.

Fasting may help with:

Cold water therapy is an increasingly popular health and exercise trend that may have various benefits for peoples health. It involves people immersing themselves in water at a temperature typically below 59F (15C). This can be through swimming in open water or using ice baths.

A 2020 review suggests that cold water swimming seems to have positive effects on a persons:

However, there are serious risks involved with cold water swimming, including:

People interested in cold water swimming or immersion can try an acclimatization program under the supervision of a trained professional. This involves exposure to cold water for short periods and slowly increasing the time a person spends in the water to build up their tolerance.

Learn more about the benefits of a cold shower.

Caffeine can help increase alertness and productivity and help a person feel more focused.

However, people should use caffeine in moderation, as it can also produce side effects such as increased blood pressure, heartburn, and headaches.

Researchers traditionally conduct research in teams with institutions to oversee and ethically review their studies. But biohackers often do not obtain ethical reviews and may work in private and unsafe settings.

Ethicists and scholars have voiced concerns about biohackers lack of regulation and accountability, which could lead to unsafe work.

Biohackers may inconsistently apply safety measures while working with hazardous chemicals and biological materials, and may not use safety equipment such as gloves, lab coats, or chemical spill kits. A lack of regulation and consistency may lead to contamination, illness, or injury.

There are also risks associated with following unofficial health advice from unaccredited sources, such as blogs, social media, or word of mouth. People interested in nutrition, sleep, or fitness hacks should speak with a medical professional or nutritionist before trying a new regimen to assess if it is safe and suitable for a persons specific health needs.

For example, experts suggest intermittent fasting is unsuitable for underweight people, those with a history of eating disorders, or with certain health conditions (such as type 1 diabetes).

Blood tests can reveal relevant information to help people biohack effectively. A person can determine levels of various substances in the blood, such as nutrient levels and cell counts.

People can use the results of blood tests to determine if their diets or supplements affect their biological processes and vitamin levels.

For example, a person may measure their cognitive function before and after taking supplements or changing their diet. In-depth blood work is also available to analyze vitamins, minerals, antioxidants, and cellular function, so health can be addressed and modified before irreversible disease develops.

Biotechnology combines engineering and biological science and involves scientists using living cells or organisms to produce products or services. Baking bread is an example of biotechnology, as people use live yeast to create a product.

Biohackers may use biotechnology to inform their experiments, but the two are not mutually exclusive.

There are no legal issues in terms of people trying health and nutrition biohacks. However, as previously mentioned, people should be cautious about following unofficial health advice from unaccredited sources, as it may not be safe or suitable for their health needs.

Most regulatory agents in the United States have unclear legal barriers for DIY biohacking and at-home experiments and do not enforce them.

Countries such as Germany have specific licensing requirements for performing biohacks. But in the U.S., there are no such regulations for conducting genetic or human germline engineering outside of a clinical setting. Most academic institutions comply with self-regulating agencies which restrict controversial projects.

In some specific cases, biohacking is illegal. These include:

There are several areas of biohacking that relate to the field of slowing or countering the effects of aging.

People interested in nutrigenomics may focus on eating a healthy diet, taking supplements, exercising, and meditation to extend their natural biological life.

Biohacking may also refer to more experimental and less common practices, such as blood transfusions, egg rejuvenation, cryogenics, and gene editing.

As these practices become more commonplace, ethical questions may arise about getting older without aging, gendered aging, and barriers between people who have access to life-extension technology and those who do not.

Learn more about whether the effects of aging can be reversed.

Biohacking refers to a wide range of incremental changes a person can make to their bodies and lifestyles, from taking supplements and using wearable technology to monitor health, to using implanted devices.

Some types of biohacking have produced effective results, such as certain applications of nutrigenomics, while other experimentations have failed. There are safety risks associated with biohacking, as institutions do not regulate biohacking, and biohackers may not always adhere to safety protocols.

People can try various types of easily adoptable biohacks, such as moderately using caffeine, intermittent fasting, and blue light therapy.

Excerpt from:
Biohacking: What is it, types and hacks to try for beginners - Medical News Today

Weve all spent days (or decades!) overthinking our food intake reminding ourselves to eat this way or that way. But despite our effort, we still end up falling off the weight-loss wagon. Yet for our naturally slim friends, maintaining a slim waistline and staying on track when tempted by treats seems to be a no-brainer. What are we missing?

Neuroscientist Cassandra Lowe, PhD, led research in Canada focusing on the link between weight and the prefrontal cortex (PFC), the area of the brain known to govern decision making (impulse control) and now suspected to play a role in judging food portion sizes. Her finding: People who have less prefrontal cortex activity are predisposed to overeating. Why thats a problem: A sluggish PFC can cause us to misestimate portions and put on pounds, but weight gain also dulls activity in this region, leading to even more pounds stacking up.

It can be very hard for people with an inactive prefrontal cortex to adhere to a weight-loss plan, says renowned neuropsychiatrist Daniel Amen, MD. Most weight problems occur between the ears, which may explain why most diets dont work and why, after a decade of gastric banding, the success rate is a disappointing 31 percent.

As we age, the brains ability to control slimming falters. Dr. Lowe says, Cognitive processes linked to the PFC decline starting at 30. Whats more: We know that brain activity diminishes as BMI goes up, says Dr. Amen. Considering 72 percent of the population is overweight, theres a lot of us struggling unknowingly with PFC deficiencies.

Adding to our weight frustration: portion distortion. Studies show that portion sizes in chain restaurants have ballooned by as much as 60 percent in recent years, training us to think our meals should be larger than necessary. Most of us now underestimate portions by about 20 percent, and overweight people are 40 percent less accurate at estimating the calories of big meals, according to research by Stanford-trained food scientist Brian Wansink, PhD. This restaurant trend contributes to portion inflation when we serve ourselves at home, causing extra pounds to pile on. Dr. Amen notes, Culturally, our society is not helping our weight.

The good news: You can reboot your brain! Indeed, strengthening the PFC through nutrition, movement, and mindfulness works like gastric bypass on the brain, says Dr. Amen. And since the PFC functions like a natural portion controller, this type of subconscious weight management happens w ith zero deprivation.

One of the easiest ways to activate your brains slimming region is to eat protein-rich mini meals throughout the day, says Dr. Amen. Not only do small, steady doses of protein deliver feel-good dopamine, boosting the brains ability to make good decisions, they also melt fat fast! In a 2013 study at New Yorks Skidmore College, middle-aged folks who ate six protein-rich mini meals a day dropped 47 percent more body fat and 107 percent more belly fat than those eating three meals a day.

The benefits go beyond weight loss. Strengthening the PFC, the brains impulse brake, makes everything better! It can lead to better financial decisions, relationships and job success, says Dr. Amen. It worked for Mary Jo Liccar, who got off cholesterol meds and dropped 109 pounds enjoying protein-packed, brain-healthy mini meals. Ready to start losing? Read on to rewire your brain for slim!

When you strengthen the brains prefrontal cortex (PFC) the region responsible for impulse control and overeating losing weight becomes much easier, says neuropsychiatrist Daniel Amen, MD, author of Change Your Brain, Change Your Life (Buy from Amazon, $12.69). On the flip side, when this region is sluggish, it can fuel overeating and weight gain, especially in our supersize food portion culture. Indeed, neuroscientists confirm that PFC activity is a noted difference in the brains of those struggling with unwanted pounds, compared to naturally thin folks. But Dr. Amen promises, Its never too late to train your brain to think like a healthy person.

The key is getting all three macronutrients together, ensuring not to skimp on protein. Dr. Amen also advises limiting high-glycemic and low-fiber foods and choosing organic ingredients whenever possible, since added chemicals and toxins can damage the brain, hampering weight loss. In addition to these simple diet changes, youll incorporate a few easy strategies to strengthen the PFC to support weight loss and transform your health. Following this advice, even for a short time, can trigger positive permanent changes including reversed diabetes and improved mental cognition, promises Dr. Amen. One of the most important lessons weve learned through studies is that brain function can be improved when you put it in a healing environment. To get rolling, try these strategies:

To start undoing the mental damage caused by inflated portions, reach a PFC (protein, fat, carbs) plate, which has printed sections outlining the ideal portions: 33 percent protein, 33 percent healthy fat, and 33 percent healthy carbs. The plate was created by health coach Renita Brannan, who led people in North Dakota to lose over 100,000 pounds. Brannan says, Our first stage of learning is visual, so the repetition of eating on this plate lays down new neuropathways for success.

Success indeed: I have seen thousands of cases of diabetes reversed. says Brannan. Our study results were overwhelming disease reversal and incredible, permanent weight loss!

Using this visual aid for four weeks helps retrain the brain to lock in on slimming, satisfying portions. (Buy one at PFCplate.com or simply draw the Y-shaped portion sections on a paper plate to create your own guide.) This tool gets a thumbs up from Dr. Amen. Im a fan of anything that helps people eat consciously!

When your PFC is sluggish, its easy to get distracted and grab food without thinking. Strengthening this brain region can be the difference between effortlessly reaching for a banana instead of a banana split, says Dr. Amen. An easy way to do so is with a study-proven 12-minute meditation called Kirtan Kriya. To do: Chant saa, taa, naa, maa, while touching your thumb to your second, then third, fourth and fifth fingers.

For a full sequence, do this for two minutes aloud, two minutes whispering, four minutes silently, two minutes whispering, and two minutes aloud. Try it daily for a month or two first thing in the morning. (If you prefer prayer, it activates the same brain area.) It is so simple, yet so powerful, says Dr. Amen. We saw brain benefits on scans very quickly the very next day that grew stronger over eight weeks.

One of the best ways to improve brain activity is through physical exercise, says neuroscientist Cassandra Lowe, PhD, who has published three studies on the neuroprotective effects of movement and its ability to promote mental resilience in relation to food intake. Research shows it doesnt seem to matter what kind of exercise you do as little as 20 minutes of brisk walking is enough to help boost the PFC!

To outsmart impulse eating, Dr. Amen recommends supplementing with L-theanine, an amino acid in green tea that calms impulse anxiety without dimming mental focus. It also blocks the release of the stress-hormone cortisol, which triggers belly-fat storage. The ideal dose, according to a study conducted out of Japan: 200 milligrams. daily.

Getting seven hours of sleep a night is proven to boost PFC activity, says Dr. Amen. So make sleep a priority. Dim the lights two hours before bed to spur the release of melatonin, which dims with age.

This article originally appeared in our print magazine, First For Women.

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The Link Between Brain Health and Weight Loss - First For Women

Now that you have started to lose weight, you must have stumbled upon a gazillion hacks and tricks that can help you burn belly fat. But the stubborn midsection isnt that easy to shed kilos from. It is one area people focus on the most because it is a nuisance! Not only does it increase your risk of developing type-2 diabetes, heart diseases and several other conditions, but belly fat also makes your clothes feel tight and makes sitting feel uncomfortable.

But worry not! You dont have to ponder or feel sad about losing belly fat. There are some hacks that are believed to work well for people trying to lose weight. One such trick is the 5-minute Japanese towel exercise. Heres all you need to know about it and how it works.

Japanese towel exercise was made popular by a social media post last year. It is a 5-minute exercise that claims to flatten your abs in just 10 days. Although the claim seems a bit implausible, we cant help but wonder what is it about this exercise that can help you lose abdominal fat so fast. Lets know more about it.

Dr Toshiki Fukutsudzi, a reflexology and massage expert from Japan, created the Japanese towel technique more than ten years ago to help people get in shape. He asserted that this technique can assist in relieving back discomfort, strengthening the back, and getting rid of tummy fat. The physician claims that this technique can aid in reducing an additional layer of belly fat brought on by the misalignment of the pelvic muscles. Consistent practice of this exercise fixes the displacement in the pelvis placement and helps a person lose an additional layer of belly fat.

Dr Fukutsudzi found the science behind the exercise and how it works. This exercise corrects the alignment of your spine and pelvis, which is the main reason why fat gets accumulated around your abdominal area. The physician shared this weight loss method in a Japanese book.

Heres how to do the Japanese towel exercise to stay in shape and lose belly fat:

1. For this exercise, all you will need is a 4-inch wide towel rolled up in the form of a cylinder and a mat.

2. Sit on a mat and put your towel rolled down.

3. Now lie down with your back on the mat and place the towel directly under your navel.

4. Make sure your feet are shoulder-width apart with your toes touching each other.

5. Stretch your arms with your palms facing downwards while you do this.

6. Put a timer of 5 minutes on your phone/mobile and stay in this position.

7. Once 5 minutes are over, get up slowly without any jerky moments.

Caution: Make sure to connect with your fitness coach before you incorporate this exercise into your weight loss regimen. People with an underlying disease should talk to their doctor first before practicing it.

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Have you tried this 5-minute Japanese towel exercise that claims to burn belly fat? - Health shots

If you're looking to lose weight, you likely want fast results. In addition to establishing realistic goals, controlling your portion sizes, and consuming a healthy diet, the best way to melt excess pounds is by incorporating strength training into your fitness regimen. So, we've put together some ultra-productive exercises that'll help you lose 10 pounds in a month. With hard work and dedication, you'll be well on your way to achieving your weight loss goal.

For most individuals, I recommend lifting weights at least three times a week to progress in your fat loss journey. Each session should be full-body since you want to target as many muscle groups as possible. Wanting to lose 10 pounds in a month or more is ambitious, considering everyone loses fat at different rates, depending on their current weight, training history, and how consistent they are with maintaining healthy habits. But if I wanted to lose 10 pounds in one month, I'd choose the best and most efficient exercises to help me reach that goal.

The below movements are challenging and force your body to work hard the entire time. So keep reading to learn more about these productive exercises to add to your routine pronto.

To perform Barbell Front Squats, get underneath the barbell so that it's positioned on your front shoulders. Place your fingers on the bar outside shoulder-width, and bring your elbows forward. Un-rack the barbell, take a step backward, and sit back onto your heels, squatting down to the point where your thighs are parallel to the ground. Drive yourself back up through your heels and hips, flexing your quads and glutes to finish. Perform 3 to 4 sets of 6 to 8 reps.

Related: Every Thick Waistline Needs This Visceral Fat Reducer at 60, Trainer Says

Start Neutral Grip Chin Ups by hanging into the parallel bars with your palms facing each other. Lean slightly back, and pull yourself up to the bar by driving with your elbows. As you come up, reach with your chestnot your chinand squeeze your back, biceps, and forearms hard at the top of the motion. Resist on the way back down until you're back in the starting position before performing another rep. Complete 3 to 4 sets of 8 to 10 reps.

*If you cannot perform a Chin Up, then perform a lat pulldown instead.

Related: The #1 Floor Workout To Get Rid of the Middle-aged Spread

Next up, we have Incline Barbell Bench Presses. To get started, position yourself on an incline bench with your hands about shoulder-width distance apart on the bar. Unrack the bar, and pull your shoulder blades back and down into the bench. Pull the bar down towards your upper chest, and have it touch before pushing the weight back up toward your eyes. As you press the bar up, imagine bringing your hands together, squeezing your upper pecs when you finish the rep. Complete 3 to 4 sets of 6 to 8 reps.6254a4d1642c605c54bf1cab17d50f1e

Begin Deficit Reverse Lunges with a dumbbell in each hand. Position yourself on topof an aerobic step or plate. Keeping your chest tall and core tight, take one leg and step back. Firmly plant your foot on the floor, then lower yourself under control until your knee touches the ground. Drive through the heel of the front leg to come back up, flexing your quad and glute to finish. Complete 3 to 4 sets of 12 reps for each leg.

To perform Landmine Rotations, put a barbell inside a landmine attachment. Grip the end of the barbell with both hands, and hold it out in front of you with your feet shoulder-width distance apart. Make sure your core stays tight as you rotate the bar toward one side of your body while pivoting both feet in that direction. Leading with your hips and shoulders, rotate the bar to the opposite side, all while maintaining tension in your core. Complete 3 to 4 sets of 10 reps for each side.

Last but not least, wrap things up with Air Bike Sprints. Hop on an air bike, and grab the handles. You can start with a simple interval workout by sprinting for 10 to 15 seconds, then cruising at a lower intensity for 30 to 40 seconds, and repeating for a total of 10 to 15 minutes.

Tim Liu, C.S.C.S.

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Lose 10 Pounds in a Month With These Exercises - Eat This, Not That

There are a few ways to combat menopausal discomfort and weight gain and it comes down to the usual suspects: diet and exercise. Pilates is one form of exercise that can help alleviate some symptoms by concentrating on strengthening the body, emphasising core strength in particular.

Focusing on the core muscles it can burn away belly fat, where menopause weight tends to gather.

Jude Hirschheimer, a neurokinetic therapy practitioner of Pilates, explained that the activity can be "hugely beneficial" for women going through the midlife change and in the run-up to it.

She said: "Pilates is an excellent, low-impact form of exercise that can be hugely beneficial during perimenopause and menopause. It can help increase bone density, improve strength and flexibility, and may improve your focus and mood."

Pilates mat work includes many movements and positions that work on balance, coordination and control.

READ MORE:Diet: Expert warns against common mistake

Each exercise will help build core stability and overall muscle strength, which will improve alignment, and posture and can help to create better movement patterns.

This, Jude noted, is "important" for maintaining physical health and activity during menopause.

She added: "There are many weight-bearing exercises that help increase bone strength and joint mobility which can prevent injuries and is effective in treating musculoskeletal conditions such as osteoporosis."

Pilates also focuses on breath work, which is a great way of supporting the cardiovascular system. It also calms the nervous system, which can help when dealing with stress and anxiety.

Stress has long been known as a key driver behind weight gain as cortisol stimulates fat and carbohydrate metabolism, creating a surge of energy in the body.

While this process is essential for survival situations, it also increases your appetite while causing cravings for sweet, fatty and salty foods.

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She explained: "This exercise improves core strength and stability without added flexion, which is important to limit for anyone with osteoporosis."

The aim is to work the core using diaphragmatic breathing while keeping the upper body, spine and pelvis stable.

Method:

With the back on the floor, raise arms vertically and keep legs bent at 180 degrees.

Slowly lower the leg to the floor and tap the toe then return back to the start position and repeat for the other leg.

Jude said: "This movement challenges the body in a prone position and strengthens the spinal muscles, which will help with posture and alignment.

"Its also a cross-pattern movement which is beneficial for coordination, focus and concentration."

Method:

Lying with the stomach on the floor, perform a swimming motion which tightens the core muscles.

She explained: "This exercise will help improve hip mobility and glute/leg strength while finding balance and stability in a side-lying position."

Method:

Lie down on the side and place one hand on the hip while the other remains flat on the floor above the head.

Keep your legs together and bend your knees.

Slowly lift the top leg up to create a circle.

Bring knees together again and repeat.

The squat is a beneficial functional exercise that will improve balance, posture, stability and strength throughout the body in a standing position.

Jude said: "It also promotes hip mobility, spinal positioning, glute strength, and core and pelvic floor coordination."

Method:

Stand with feet hip-width apart and tighten stomach muscles.

Lower down, as if sitting in an invisible chair before straightening the legs to lift back up. Then repeat the movement.

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Get rid of menopause belly fat for good with expert-approved method - it's 'effective' - Express