They say summer bodies are made in the winter, and being that we are smack dab in the beginning of winter, now is the perfect time to get your weight loss journey started. If your like most people, your weight loss efforts consist of working out and eating a well-balanced diet (or trying to). But sometimes, in your efforts to lose weight the right way, you can hit a plateau and all weight loss progress has seemingly come to a complete stop.

Why does this happen?

Hitting a weight loss plateau can be absolutely devastating, frustrating, and actually make you want to give up but giving up isnt the solution here. There are indeed ways to get over weight loss plateaus like intensifying your workouts or reducing your portions even more, but until you look at your current fitness plan, you wont know which direction to go in to start seeing results again.

Everything from water consumption to not reading labels, there are certain things you could be doing that is causing you to slow your weight loss progress and not even know it. The following are possible reasons why your weight loss progress has come to a screeching halt.

In most cases, when youre having trouble losing weight, its likely because youre consuming too many calories, and believe it or not, we tend to underestimate how many calories we take in. The good news is that there are tools to help you in this area. A food scale will help in weighing your food and a calorie counter will help you keep track of your daily caloric intake, which is especially helpful if youre trying to remain under a certain number.

Portion size is really a state of mind. When most people have big plates, they tend to put more food on the plate than they really need to feel full. Also, just because you put a certain amount of food on your plate, that doesnt mean you have to eat it all, despite our parents telling us to eat everything on our plates when we were kids.

The thing to remember is that you can always go back for more if youre still hungry But you also have to remember that youre not supposed to eat till youre stuffed you eat just enough to feel content. If you know you struggle with portion control, there are actually sectioned plates and containers with proper portions made into the plate or container to help you get a feel of the right amount of food to consume.

To be fair, some people just dont like vegetables, either due to the taste or the texture but its still a very necessary part of your diet. Instead of not eating vegetables all together, consider drinking your vegetables in a weight loss juice cleanse. Juice cleanses are a wonderful alternative to get your necessary veggie intake versus running the risk of overcooking your vegetables and losing all of its nutritional value. The only thing you want to do is make sure youre choosing a juice cleanse thats 100% raw.

If youre dealing with a sleep disorder, there are products to help you with that, but at the same time, exercise is one of the best ways to get a good nights rest. The important thing here is to be able to recognize that youre not getting enough sleep.

When you sleep, your body is recharging itself to repair and rebuild tissues, and when you dont give your body the proper time to do that, it can leave you feeling tired, weak, and ultimately, unmotivated to even continue on your weight loss journey. Melatonin is a natural supplement designed to aid with getting ample sleep, and exercise is as well. If youre still not getting enough sleep, consult with your doctor.

You can do all the cardio in the world but if you dont build muscle in conjunction with your cardio workouts, youll only break down your muscle. Any form of resistance training is going to burn a significant amount of calories than just doing cardio. This will build your metabolism and sculpt your body to stay toned and muscular, which will enhance your appearance even more when combined with a cardio regimen.

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Weight Loss Plateau? Here's Why You're Probably Not Losing Weight - Seekers Time

STREAKING WITH STEVE

Steve and Suzie Baldwin before they started their weight loss journey in 2020.

Photo Provided

Steve and Suzie Baldwin during the summer of 2020 at the Lincoln Memorial in Washington, D.C., where Steve was on a temporary work assignment. The couple has maintained a 43-45 pound weight loss average.

Photo Provided

PostedWednesday, December 23, 2020 8:20 pm

Jared McMurry | jmcmurry@jrpress.com

A simple text message and handful of trips to Dari Licious forever changed the outlook on life for Steve and Suzie Baldwin.

At 226 pounds, Steve knew it was time for a change.

In mid-January the Crawfordsville native, who is retired from the Air National Guard, set out to Washington D.C. on a temporary work assignment that lasted until mid-December. Baldwin made some slight diet changes, including no alcohol for 36 days. He was missing his wifes cooking, which he claims is the Michael Jordan of cooks, but the boneless pork chops and chicken breasts from his Arlington, Virginia apartment were only showing minimal results.

And then on Feb. 27 his phone buzzed.

Im sitting on the couch in my apartment and I get a text from Randy Ringus and asked if I was going to be in D.C. in October, Baldwin said. Would you be interested in running the Army 10-miler with me?. And I was like can you go from couch to 10 miles in seven months?

Less than a month later and Baldwin was at Pacers running store getting fitted for a pair of Brooks Ghost 12 running shoes, and ordered an Apple Watch and Apple airpods. The race to lose 50 pounds by his 50th birthday in October of 2020 was officially on.

Meanwhile in Indiana, his wife, Suzie, who is an English teacher and head of the drama department at Fountain Central, was struggling to find things to do once the COVID-19 pandmeic shuttered schools in mid-March.

At the beginning of quarantine, my daughter (Reilley) and I were kind of bored so we would go on little drives and a lot of times we ended up at Dari Licious and I gained eight pounds right at the beginning, Suzie, who has been married to Steve for 26 years, said.

With her husband 10 hours away and on his own weight loss journey, Suzie turned to her daughters huskie for inspiration by taking him for walks.

It worked out really well, beause if it would have just been me thinking oh Im going to do this, I would have probably quit after a week, but every day when I got up and his cute little face was looking up, I was like well I have to take him now, she said. I wouldnt have had that much time if I was in school, and then once you get into a rhythm, if you dont do it, you feel kind of terrible.

Back in D.C., Steve was ramping up his miles, running over 100 in June and July, and breaking the 150 mile mark in August. To date, he has ran 617 miles since March 3.

Suzie visited Steve during the month of June, and estimated a weight loss of 20 pounds in that month alone, crediting their one or two walks and runs per day.

While they spent time away, the couple turned to technology for encouragement. Steves attention to his Apple Watch and bathroom scale may have become a little addictive, but it was all part of the fun.

Each of us weigh in too many times throughout the day, he said. I would weigh in and take a picture and then snap it to Suzie.

They would make sure to keep their Snapchat streaks alive, and use pictures of their Apple Watch rings as encouragement and motivation.

After barreling through the 150 mile mark in August, Steve was destined for the Army 10-miler in early October that he had committed to back in February. On Sep. 12 he ran a personal best 10 miles, followed by a 1:55.25 half-marathon on Sep. 13. He may have overdone it though, and that was proven on the morning of Sep. 14.

Then I woke up on Monday the 14th and I thought I had been shot, he said. Severe pain in my right hip. Of course Im stubborn, so it didnt stop me and I continued to run for a good week or two.

Baldwin eventually got a MRI that unveiled hip impingement, making him a great candidate for a hip replacement in just a few short years if he continued down the same path.

But what about that Army 10-miler?

Would have shut down, but I stil had this Army 10-miler, even though it was virtual, he said. My goal was come hell or high water, I was running the Army 10-miler, it didnt matter.

He completed it on Oct. 10 and since has rested his hip by only running a few more times in 2020.

In just 209 days, Steve reached his goal of losing 50 pounds on Aug. 11, and even since with his injury and Suzies return to school this fall, the couple has been able to hold a 43-45 weight loss average.

Now with the couple back together in Crawfordsville, the long walks wont be so lonely and thats okay with both of them.

I just like walking with my wife, Steve said from D.C. last week.

Well she is pretty awesome, Suzie chuckled from the other end of the phone.

In a year where many have faced more hard times than good, the Baldwins chose to change their perspective on life. A better, more healthy living. And during a time where it feels like for many that everything is all crumbling down around them Steve was reminded every day for five months how lucky he has it.

Theres no excuses for anybody around here to exercise or anything, just because theres so many different trails, Baldwin, whose oldest son, AJ is in the Navy and youngest son, Dane is in the Air National Guard, said of the D.C. area. Im getting goosebumps. I love this country. I dont care what your politics are, we live the greatest nation in the world. And to go by, literally every day for five months straight, I ran basically the same route. The Lincoln Memorial, Washington Monument, the Capitol, World War II Memorial, Vietnam Memorial, and to see those lit up.

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The Baldwins attacked the pandemic with weight loss despite being 10 hours apart for most of 2020 - Journal Review

2020 was certainly a hard yearbut that didn't stop numerous people from trying to get healthier. As most of the world stayed at home due to the pandemic, there seemed to be a steady interest in people trying to better themselves as the year progressed. And while there was some great nutrition advice along the way, we've also heard some astounding poor nutrition advice as well. There was one tip we heard, in particular, that we couldn't help but shareand deem the worst weight loss tip of 2020.

Theresa Gentile, MS, RD, and a spokesperson for New York State Academy of Nutrition and Dietetics, said the worst advice she heard this year was from a client. The client said that someone previously told him to consume psyllium husk on a daily basis, which would "completely melt the fat off" of him.

Here's why this particular piece of advice is considered the worst weight loss tip of 2020, and for healthy tips that are actually helpful, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

"Psyllium husk is a healthy soluble fiber, which can lower cholesterol and help you feel full, due to the fiber's gel-forming action in the gut. But it will not melt fat off of the body or directly cause weight loss," says Gentile. "Although psyllium fiber is generally considered safe, it can cause gas, bloating, nausea, diarrhea, stomach pains, and in rare instances, an allergic reaction. Also, if psyllium fiber isn't consumed with adequate fluids, it can be a choking hazard and could cause a bowel obstruction."

While the thought behind consuming psyllium husk was honorable (lowering cholesterol, helping you to feel full), the massive side effects that can happen do not seem worth it for someone to consume on a regular basis. Medical News Today says a small dosage (5 to 10 milligrams) may be fine to reap those nutritional benefits but can still cause uncomfortable gas and bloating.

"Psyllium fiber dosage should be increased gradually to the recommended dosage and taken with plenty of water," says Gentile.

Taking a pill for psyllium fiber may seem like an easy solution, but in reality, there's one weight loss solution that is a lot easierand tastierthat will reap the exact same benefits you would see from this not-so-magical pill.

So what would be a better solution that doesn't cause uncomfortable gas, bloating, or any of these other serious side effects? Eating real, fibrous foods. One of the best solutions would include eating a bowl of oatmeal in the morning for breakfast.

Oatmeal is also a soluble fiber, has been proven to lower cholesterol, and keeps you feeling full because of the high fiber content (which is the best thing to eat for weight loss). Plus, it won't leave you feeling bloated. The Journal of Food Science and Technology published a study that focused on all of the incredible health benefits that come from eating a bowl of oatmeal such as being a great source of high-fiber starch, a quality protein with amino acids, and a great source of numerous minerals and nutrients including vitamin Ewhich helps to ward off diseases such as cancer. Get started today with one of these50 Healthy Overnight Oats Recipes.

Along with oatmeal, eating a diet that is rich in fiber, protein, and good, healthy fats is the best way to feel full. Weight loss comes from a change in diet, so focusing on resistant starches (like these 9 Best Complex Carbs) along with lean protein can give anyone that same fullness factor as a psyllium husk pill could.

So to follow Gentile's lead, we say skip this worst weight loss tip of 2020 and focus on feeding yourself real, nutritious foods in 2021.

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The Worst Weight Loss Tip of 2020, According to a RD | Eat This Not That - Eat This, Not That

Our breakfast: Fruits, boiled egg white or omelette, poha, upma, oats preparations. No desi ghee parathas anymore!

Our lunch: Lunch used to be pretty normal- 2 chapatis with green sabzi prepared at home. However, we replaced our regular wheat chapati with multigrain flour (a combination of Ragi, Bajra, Makai, Soyabean and other Millets). We also gave up on normal rice and used to have brown rice once a week. Potato and other fried items were also banished.

Our dinner: To keep ourselves motivated and taste buds alive, we used to have different forms of soups and salads tomato soup or lentils soup or corn soup, salads ranging from corn chickpea salad, paneer salad or mushroom salad, various millets, buckwheat and moong dal chilla.

We ensured that all these dinners are cooked with very low salt to reduce our sodium intake and mostly cooked without using a drop of oil.

Pre-workout meal: Handful of almonds and green tea.

Post-workout meal: Muesli or desi chana with roasted chivda.

We indulge in (What you eat on your cheat days): Wheat pasta or Grilled Sandwich

Low-calorie recipes we swear by: Chickpea corn salad and oats chilla.

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Weight loss story: This couple replaced wheat chapati with multigrain chapati and lost weight together! - Times of India

This clinical pilot will evaluate the effectiveness of Digbi Health's obesity management digital program personalized to each bariatric surgery patient, one-year post sleeve gastrectomy, based on their lifestyle, genetic and gut microbiome risks, in further reducing weight and maintaining weight loss. Obesity is a complex metabolic disease and an ongoing epidemic, with associated inflammatory, digestive, musculoskeletal, skin morbidities, as well as a risk factor for diabetes, cardiovascular disease, COVID-19, and reduced life expectancy, which currently affects 42 percent of the adult population in the United States. Bariatric surgery is the most effective long term intervention for morbid obesity, and successful bariatric surgery outcomes depend on lifelong changes in eating patterns and social support.

Research indicates individuals' genetic and gut microbiome makeups are intrinsically linked to their metabolism and following personalized nutrition recommendations and meal plans curated to an individual's genetic and gut microbiome markers may assist with further weight loss and ongoing weight maintenance post sleeve gastrectomy.

"WVU Bariatrics is excited to partner with Digbi Health to better understand how genomic, gut microbiome and metabolomic factors can contribute to successful weight loss following bariatric surgery," said Nova Szoka MD, FACS, FASMBS, Assistant Professor at J.W. Ruby Memorial Hospital, WVU Bariatrics Surgical Weight-Loss Center and principal investigator of the study.

"Digbi Health is the first company to operationalize a genetic and gut microbiome-based prescription-grade platform for doctors and payers to deliver weight loss, digestive health, and diabetes care programs at scale," said Ranjan Sinha, CEO, and founder of Digbi Health.

"Digbi is committed to empowering people suffering from obesity and chronic inflammatory lifestyle illnesses, struggling with ineffective one-size-fits-all diets, with personalized nutrition and lifestyle support that works for them. Through this collaboration with WVU Medical, we aim to deeper explore the critical importance of personalized nutrition and its direct impact on people suffering from obesity and associated illnesses," said Sinha.

More information about J.W. Ruby Memorial Hospital, WVU Medical, and Surgical Weight-Loss Center can be found here.

About Digbi HealthDigbi Healthis a first-of-its-kind precision digital therapeutics company that offers a prescription-grade digitally enabled personalized obesity and obesity-related gut, skin disorders, hypertension, and other cardiometabolic health management programs based on an individual's gut biome, genetic risks, blood markers, and lifestyle factors. Digbi Health and members of its physician network are committed to empowering people to take control of their own health and wellness. Digbi Health is prescribed by doctors, healthcare providers, and insurance companies.

SOURCE Digbi Health

digbihealth.com

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Digbi Health partners with West Virginia University Medicine and WVU Bariatrics Surgical Weight-Loss Program to improve postoperative weight loss...

This story originally appeared in the January-February 2016 issue of Scoutingmagazine.

Whatever your New Years resolutions might be losing weight, getting fit, saving money, getting organized, recruiting more Scouts, delegating more tasks to troop committee members whatever just thinkingthat you can is not enough to get you there. Thoughts are fleeting, and its easy to think negatively about lack of progress.

No wonder that of the nearly 50% of Americans who make January resolutions, only 8% achieve their goals, according to a University of Scranton study published in the Journal of Clinical Psychology.

Some experts believe at least two factors undermine our best intentions: We choose to resolve during January, typically one of the busiest work periods of the year, and resolution makers are often unrealistic about how long it takes to establish sustainable habits.

To buck the trend, you need a plan of action with a proven track record. Most motivation gurus advise breaking your lofty goals into process goals that give you constant positive feedback to keep your motivation level high.

Model the behavior of elite athletes and other professionals who function at a high level to make your dreams of change a reality. Here are eight ways to do just that:

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Eight ways to make your resolutions stick in the New Year - Scouting Magazine

Macronutrients (or macros) are the kinds of nutrients that y our body needs in large amounts to provide energy. Think carbohydrates, fat, and protein. Some people prefer to track their macros, rather than calorie intake, when improving their diet.

"Macronutrients contribute calories, so by tracking macronutrients, you are essentially counting total calories intake as well," says Emily Field, MPH, RD, a registered dietitian with a private practice in New York City. Macro counting (sometimes called "flexible dieting") is often considered more beneficial than calorie counting because it takes into account where the calories are coming from.

For example, small servings of a chocolate chip muffin and a fillet of steamed salmon are both roughly 275 calories, but they're not equally healthy and they don't have the same amount of nutrients. Macro counting helps you make that distinction whereas calorie counting does not.

Here's what you need to know about counting macros and how you can calculate the recommended intake for weight loss.

"Counting macros means that you are simply adding up the total number of grams of carbohydrates, fats, and proteins of the food items that you are consuming per meal or per day," says Andrea Marincovich, RD, registered dietitian and founder of The Realistic Dietitian.

To start counting macros, you need to figure out your caloric needs and set your ideal macros distribution. Once you set your calorie and macro goals, then you can start paying better attention to where their calories are coming from.

First, you need to calculate your total daily energy expenditure (TDEE) or the total number of calories that you burn in a day, which accounts for your resting energy expenditure (REE) and activity level. You can compute your TDEE using the Mifflin-St Jeor formula, an equation for REE that was developed in 1990:

Next, consider your activity level. For example, people who are lightly active generally exercise one to three days a week, compared to moderately active or very active people who exercise six to seven days a week or twice a day. Multiply your TDEE with the multiplier based on your current daily activity level:

The number you end up with is your TDEE or the number of calories that you need every day.

"Macronutrient needs, or targets, are determined by variables like sex, age, weight, height, and physical activity level," says Field. Here is the Acceptable Macronutrient Distribution Range (AMDR), according to the Food and Nutrition Board:

It's a broad range, so you can adjust the macro ratio depending on your dietary preferences. For example, a strength-training athlete can increase their protein and carbohydrates, while a person monitoring their blood sugar might want to reduce their carbohydrate percentage and increase their fat intake instead.

After establishing your TDEE and ideal macro ratio, you need to compute the number of macros you need in order to fulfill your TDEE, or any particular caloric target. Each gram of macronutrient produces a specific number of calories:

Calculating macros is often confusing at first and it may take some time to adjust, even for experienced calorie counters. Here is a sample computation for an individual intending to consume 1,500 calories a day composed of 45% carbohydrates, 20% protein, and 35% fat:

With these proportions, here's how a day's meals might look like:

This example has about 162.61 grams of carbohydrates, 90.40 grams of protein, and 53.59 grams of fat, which comes close to the intended macro intake. "For the most part, getting even close to your macro targets on a regular basis will produce results. Perfection is not required for macro tracking to work," says Field.

"By counting macros and getting enough protein, fat, and carbohydrate to support your body, you can eliminate 'hangry' feelings, cravings, and low energy as you lose weight," says Field.

People often track their macros intake to meet their nutrition and fitness goals. However, if your objective is to lose weight, you need to eat fewer calories than your TDEE to have a calorie deficit, which results in weight loss. You can eat the foods you like as long as you hit your macronutrient targets consistently. It's important to increase physical activity and maintain a healthy diet as well.

The US Department of Agriculture has a calculator that will help you determine the average dietary needs based on age, height, weight, sex, and activity level, but it's best to consult a registered dietitian to determine your individual requirements.

"Counting macros is a diet in its own right where an individual consumes balanced meals composed of food items that they select," says Marincovich. Regardless of which macros you choose to reduce or prioritize, you can lose weight as long as there is an overall caloric deficit.

By tracking macros such as carbohydrates, protein, and fat, you can monitor where your daily intake of calories are coming from. Calories aren't always indicative of nutritional content, so some individuals monitor their macros intake instead.

To count macros, you calculate the number of calories that you burn per day (or your total daily energy expenditure) and then set a macro ratio that works with your lifestyle and dietary preferences. If you want to lose weight, you need to eat fewer calories than you burn every day.

"It's not hard to count macros, but it does take effort and energy, which can make it hard for some people. Learning to count macros is a behavior change," says Marincovich. It can be overwhelming to establish a whole new way of looking at food and putting together meals, but there is definitely a learning curve to it, she says.

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How to count macros: Measuring your protein, carb, and fat intake - Insider - INSIDER

Many aspects of adopting healthier habits are difficult. Cravings, fatigue, motivation, and more can get in the way of results. But a new study suggests that one of the simplest things you can do is talk about your journey.

Eighty-seven participants in a Drexel University study published in the journal Obesity in October were tasked with wearing a Fitbit tracker, weighing themselves on a wireless scale, and logging their food intake in a smartphone app over a 12-month period. The goal? To see if self-monitoring improved outcomes. (Related: 15 Underrated Weight Loss Tips That Actually Work.)

For the first three months, each individual also participated in a weekly group session, where they learned behavioral skills. After that, the participants only had contact with their coach through one text a week and one phone call a month. Coaches were able to see the data from half of the individuals and craft messages based on that information. No one had access to the others' data, and the messages they received were generic.

"We were interested to see if weight-loss maintenance would be better when coaches could see the data and provide feedback, which might help sustain a high level of motivation to keep up healthy eating behaviors and physical activity," Meghan Butryn, PhD., the lead author of the study and an associate professor at the school, says.

The participants whose data was shared with coaches maintained weight loss, while those whose data was private regained about four pounds during the weeks with no group sessions.

Of course, more research needs to be done to further study the effectiveness of supportive accountability, Butryn says. But discussing your goals and progress with a doctor, dietitian, trainer, or loved ones could be the motivation you need to keep up the hard workespecially into 2021!

For another kind of inspiration, here are The 7 Healthiest Foods to Eat Right Now. And to get all the latest weight loss and healthy living tips delivered right to your email inbox every day, sign up for our newsletter!

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The Simplest Way to Lose Weight, According to Science - Eat This, Not That

As the effects and benefits of cannabis progressively being unveiled, its not surprising for it to be touted as a weight loss aid. Particularly, cannabidiol (CBD), which is a non-intoxicating derivative, is increasingly lauded as a cure-all for nearly everything. But, despite copious claims and anecdotal evidence, scientists and health experts agree that more research is needed.

And as more states legalize both the medical and recreational use of weed, its no longer hard to get your supply from a marijuana dispensary. Plus with CBD products abound such as oils, tinctures, vapes, gummies, lozenges, and other forms,all promising glorious health benefitsits easy to get swayed.

Marijuana and especially CBD contribute to weight loss is a widely known fact at this point and if often used in marijuana marketing campaigns.

CBD is one of over a hundred compounds found in cannabis. Its one of the most abundant cannabinoids next to tetrahydrocannabinol (THC). But unlike THC, CBD is known to be a non-psychoactive compound that does not make you high.

Cannabinoids like THC and CBD interact with our endocannabinoid system and produce different effects. THC usually is associated with the munchies, but CBD is believed to help in weight loss. CBD is widely popular due to its perceived beneficial effects on health including treatment of seizures in epilepsy, reducing inflammation, and chronic pain relief.

Now, generally accepted facts substantiate that the chemicals found in cannabis affect our endocannabinoid system (ECS). These compounds react to our natural cannabinoid receptors known as CB1 and CB2. Our ECS controls everything from neurological, to the immune system, and the metabolic system. The CB1 receptors, specifically, have been linked to obesity. It is believed that in obese people, these receptors become densely activated and widespread in fatty tissue.

Some research suggests that the compound in question, CBD, when ingested can switch off or block off CB1 receptors. While in a British study, its concluded that CBD may be an appetite suppressor. Although it does not prevent you from eating, it can make you feel fuller quickly.

CBD can or cant help you lose weight. CBD alone will not help you to shed some pounds overnight. But when combined with a good diet, exercise, and a healthy lifestyleit can aid in weight loss in the long run.

As mentioned earlier, CBD may indirectly deactivate CB1 receptors which can lead to reduced appetite. This suggests that it can indirectly affect your weight. Other research suggests that CBD can also reduce the probability of metabolic disorders, can convert and break down fat.

There are several ways CBD impacts weight loss. Lets go over each one:

Mitochondria is part of our cell responsible for converting fats, sugars, and proteins into energy. When it isnt functioning optimally, its easy for us to gain weight and hard to lose some. Our mitochondria is a key part of our metabolic system, which is regulated by our ECS.

CBD, as per research, can increase the number of our mitochondria as well as their activity. It also directly affects our endocannabinoid system thereby boosting our metabolic balance, also known as homeostasis.

When our bloodstream insulin level is high, its hard for our body to burn fat. In one study, CBD was shown to significantly lower or stabilize insulin levels. The compound is thought to encourage the conversion of white (bad) fat into brown (good) fat. CBD may also enhance the breakdown and oxidation of fat. The browning of our fat cells helps us to burn calories needed for weight loss.

CBD is considered an appetite suppressant as it was observed to directly interact with our CB1 receptors.

As cannabis remained to be classified as a Schedule 1 drug and illegal on a federal level, its hard to conclude its efficacy. This is due to limited research and a lack of definitive reports. Moreover, no CBD products specifically for weight loss have been FDA-approved.

Its also good to note that marijuana use is not without risks. The substance is also prone to long-term misuse and dependence. It is especially risky for younger people too.

Indeed, CBD has been initially found to indirectly aid in weight loss. However, there are risks involved so its always best to consult a doctor first. And if you opt to use it, dose properly and dont rely heavily on it. Use it only as a complement to good eating habits, exercise, and a healthy lifestyle.

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Is CBD A Weight Loss Fad or Does It Work - The Leaf Online

If you want to try intermittent fasting to avoid weight gain, an approach where you cut food intake down to 2100 to 2500 kilojoules on a couple of days a week could help balance out a few parties, suggests Associate Professor Leonie Heilbronn of the South Australian Health and Medical Research Institute.

Her research into the short-term effects of intermittent fasting has found that it produces slightly greater weight loss and better improvements in heart health and diabetes compared to the usual approach of continuously restricting kilojoules.

As for concerns that slashing kilojoules on fasting days could encourage overeating on non-fasting days, thats not been her experience.

We humans are well adapted to fasting and we havent seen overeating in our research although we have excluded people with disordered eating from the studies.

What about the 16:8 approach where you restrict eating to a window of eight hours in each 24-hour period 10am to 6pm or 12 noon to 8pm, for example and fast for the remaining 16 hours?

Although Leonie Heilbronn thinks this might have more potential for overeating (you can still eat a lot between 10am and 6pm, she says), Parker thinks its flexibility might be more effective for festive eating.

This is a special time of the year and a big lunch on one or two days wont damage your overall health and theres no reason to feel guilty.

You can time your eating window for the middle of the day or for the evening, depending on the event. But if youre using the 5:2 approach, where you restrict food intake to 2100 to 2500 kilojoules on two days a week, you might miss out if your fasting day coincides with a special lunch or dinner.

But my concern is that intermittent fasting doesnt show people how to moderate their food intake, she adds. I also think there are better, more sustainable ways to maintain weight at this time of the year you may have days where you overindulge, but its unlikely to be every day. Be conscious of making smarter food choices on days when youre not celebrating with friends or family, stay hydrated and keep moving.

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Apart from those with a history of disordered eating, who else should avoid fasting?

Anyone on medication that needs taking with food; teenagers; women who are pregnant or breastfeeding; people with diabetes and anyone whos doing a lot of exercise. If youre doing sessions of strength training or going for a run, you still need to consume something rich in protein and carbohydrates within 45 minutes to an hour of finishing exercise [to replenish energy stores].

But whichever way you opt to keep weight off over the holiday period, remember theres nothing inherently unhealthy about occasional overeating, Parker stresses.

This is a special time of the year and a big lunch on one or two days wont damage your overall health and theres no reason to feel guilty.

Start your week with practical tips and expert advice to help you make the most of your personal health, relationships, fitness and nutrition. Sign up to our Live Well newsletter sent every Monday.

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Bloated, full, sluggish: Is fasting the answer to festive feasting? - Sydney Morning Herald