PLAINSBORO, N.J., Dec. 4, 2020 /PRNewswire/ --Novo Nordisk today announced that the U.S. Food and Drug Administration (FDA) approved an updated label for Saxenda(liraglutide) injection 3 mg for use in the treatment of obesity in adolescents (1217 years) with a body weight above 60 kg and an initial body mass index (BMI) corresponding to 30 kg/m2 or greater for adults, as an adjunct to reduced-calorie meals and increased physical activity. Saxenda was approved in 2014 for chronic weight management in adults with a BMI 30 kg/m2, or 27 kg/m2 with at least one weight-related comorbidity, as an adjunct to a reduced calorie meal plan and increased physical activity.1

Over the last 20 years, the global prevalence of children and adolescents with excess weight has doubled from 1 in 10 to 1 in 5.2Research also shows that when both parents have excess weight, 80% of their children will have obesity.3However, current treatment options for this population are limited, highlighting a considerable and growing need for additional treatment strategies.4

"New options to treat adolescents who live with obesity can bring much-needed hope to families and help address this growing epidemic," said Dr. Aaron Kelly, Professor of Pediatrics and co-director of the Center for Pediatric Obesity Medicine at the University of Minnesota. "With up to 90 percent of adolescents with obesity likely to have it as adults and thus at increased risk for developing weight-related complications, it's important to address weight care and offer support early on.3,5I'm encouraged that healthcare providers now have another tool in developing a personalized, complete care plan to help adolescents lose weight and keep it off."

The safety and efficacy of Saxenda as a treatment for adolescents with obesity is supported by data from a phase 3a trial published earlier this year in the New England Journal of Medicine. The 56-week clinical trial investigated the effects of Saxenda compared to placebo for weight management in 251 patients aged 12-17 living with obesity as an adjunct to lifestyle therapy, defined as counselling in healthy nutrition and physical activity for weight loss. In the trial, the primary endpoint was change from baseline in Body Mass Index (BMI) Standard Deviation Score (SDS) at week 56.6

The data demonstrated a significant reduction in BMI-SDS, as well as reductions in BMI, mean body weight, and other weight-related endpoints vs. placebo in adolescents with obesity when using Saxenda as an adjunct to lifestyle therapy. Adverse events seen in an adolescent population were similar to those observed in adults. The most common adverse reactions were gastrointestinal events, including nausea, vomiting and diarrhea.6

"The rise in adolescent obesity is contributing to a public health crisis, and it poses a real challenge for healthcare professionals due to the limited treatment options available," said Mads Krogsgaard Thomsen, executive vice president and chief scientific officer of Novo Nordisk. "We are proud to be able to offer a new treatment option for adolescents with obesity and their families in the US, as the FDA approval marks another significant milestone for Saxenda."

What is Saxenda?

Saxenda (liraglutide) injection 3 mg is an injectable prescription medicine used for adults with excess weight (BMI 27) who also have weight-related medical problems or obesity (BMI 30), and children aged 12-17 years with a body weight above 132 pounds (60 kg) and obesity to help them lose weight and keep the weight off. Saxenda should be used with a reduced calorie diet and increased physical activity.

Important Safety Information

Do not share your Saxenda pen with others even if the needle has been changed. You may give other people a serious infection or get a serious infection from them.

What is the most important information I should know about Saxenda?Serious side effects may happen in people who take Saxenda, including:

Possible thyroid tumors, including cancer. Tell your health care professional if you get a lump or swelling in your neck, hoarseness, trouble swallowing, or shortness of breath. These may be symptoms of thyroid cancer. In studies with rats and mice, Saxenda and medicines that work like Saxenda caused thyroid tumors, including thyroid cancer. It is not known if Saxenda will cause thyroid tumors or a type of thyroid cancer called medullary thyroid carcinoma (MTC) in people.

Do not use Saxenda if you or any of your family have ever had MTC, or if you have an endocrine system condition called Multiple Endocrine Neoplasia syndrome type 2 (MEN2).

Who should not use Saxenda?Do not use Saxenda if:

Before taking Saxenda, tell your health care provider about all of your medical conditions, including if you:

Tell your health care provider about all the medicines you take, including prescription, over-the-counter medicines, vitamins, and herbal supplements. Saxenda slows stomach emptying and can affect medicines that need to pass through the stomach quickly. Saxenda may affect the way some medicines work and some other medicines may affect the way Saxenda works. Tell your health care provider if you take diabetes medicines, especially insulin and sulfonylurea medicines.

How should I use Saxenda?

What are the possible side effects of Saxenda?Saxenda may cause serious side effects, including:

The most common side effects of Saxenda in adults include nausea, diarrhea, constipation, vomiting, injection site reaction, low blood sugar (hypoglycemia), headache, tiredness (fatigue), dizziness, stomach pain, and change in enzyme (lipase) levels in your blood. Additional common side effects in children are fever and gastroenteritis.

Please see Prescribing Information and Medication Guide for Saxenda at http://www.novo-pi.com/saxenda.pdf.

About the phase 3 trial (NCT02918279)

The trial investigated the effect of Saxenda (liraglutide 3.0 mg or maximum tolerated dose) compared to placebo for weight management in 251 adolescents (aged 12 to <18 years) living with obesity as an adjunct to lifestyle therapy.6 The trial included a 12-week run-in period of lifestyle therapy, a 56-week treatment period (including dose escalation over 4 to 8 weeks) on Saxenda or placebo and a 26-week follow-up period without Saxenda or placebo.6 All participants received lifestyle therapy beginning with the run-in period and during the 56-week treatment period and 26-week follow-up period.6 The phase 3a trial was a post-marketing requirement of the FDA under the Pediatric Research Equity Act (PREA), which aims to ensure treatments are safe and effective for children and adolescents.7,8

About SaxendaSaxenda (liraglutide) injection 3.0 mg is a once-daily glucagon-like peptide-1 (GLP-1) receptor agonist with 97% similarity to naturally occurring human GLP-1, a hormone that is involved in appetite regulation and food intake.1 Like human GLP-1, Saxenda is believed to work in areas of the brain involved in appetite regulation, including the hypothalamus.1Saxenda for use in adults with obesity was evaluated in the SCALE (Satiety and Clinical Adiposity Liraglutide Evidence) clinical trial program. Since launch in 2015, more than 1.5 million patients have been treated with Saxenda globally.7

Saxenda is already indicated in the US for chronic weight management in adults with a BMI 30 kg/m2, or 27 kg/m2with one or more weight-related comorbidities, as an adjunct to a reduced-calorie meal plan and increased physical activity.1

About obesityObesity is a chronic, progressive and misunderstood disease that requires long-term medical management.9,10 One key misunderstanding is that this is a disease of willpower, when in fact there is underlying biology that prevents people from achieving long-term weight loss.11 Obesity is influenced by a variety of factors, including genetics, appetite signals, behavior and the environment.11 It is a gateway disease and is associated with at least 60 other health conditions.12 The current COVID-19 pandemic has highlighted that obesity also increases the risk for severe illness and hospitalization due to COVID-19.13,14In the United States, more than 42% of adults live with obesity.15

About adolescent obesityAdolescents with obesity are also more likely to develop weight-related diseases, like diabetes and cardiovascular diseases, at a younger age.16Just like other chronic diseases, obesity requires long-term management.9,10 Research shows that when both parents have excess weight, about 80% of their children will have obesity.3 Globally, more than 124 million children and adolescents have obesity.17In the United States, nearly 1 in 5, or about 13.7 million, children and adolescents have obesity.18,19

About Novo Nordisk Novo Nordisk is a global healthcare company that's been making innovative medicines to help people with diabetes lead longer, healthier lives for 95 years. This heritage has given us experience and capabilities that also enable us to help people defeat other serious diseases including obesity, hemophilia and growth disorders. We remain steadfast in our conviction that the formula for lasting success is to stay focused, think long-term and do business in a financially, socially and environmentally responsible way. With U.S. headquarters in New Jersey and production and research facilities in six states, Novo Nordisk employs nearly 6,000 people throughout the country. For more information, visitnovonordisk.us, Facebook, Instagramand Twitter.

References

1US Food and Drug Administration (FDA). Saxenda Prescribing Information. December 2020.

2UNICEF. The state of the world's children 2019. Available at: https://www.unicef.org/media/60806/file/SOWC-2019.pdf. Last accessed: November 2020.

3Lifshitz F. Obesity in Children. J Clin Res Pediatr Endocrinol.2008 Dec; 1(2): 5360

4Cardel M, Jastreboff A, Kelly A. Treatment of Adolescent Obesity in 2020. JAMA. 2019; 322:17071708.

5Gordon-Larsen P, The NS, Adair LS. Longitudinal Trends in Obesity in the United States from Adolescence to the Third Decade of Life. Obesity. 2010; 18 (9): 1801-1804

6Kelly A, Auerbach P, Barrientos-Perez M. A Randomized, Controlled Trial of Liraglutide for Adolescents with Obesity. Available at: https://www.nejm.org/doi/full/10.1056/NEJMoa1916038. NEJM. 2020;DOI: 10.1056/NEJMoa1916038

7Novo Nordisk. Data on File.

8Center for Drug Evaluation and Research. Pediatric Research Equity Act. U.S. Food and Drug Administration. https://www.fda.gov/drugs/development-resources/pediatricresearch-equity-act-prea. Last accessed: November 2020.

9American Medical Association. A.M.A Adopts New Policies on Second Day of Voting at Annual Meeting. Obesity as a Disease. Available at: http://news.cision.com/american-medical-association/r/ama-adopts-new-policies-on-second-day-of-voting-at-annual-meeting,c9430649. Last accessed: November 2020.

10Bray GA, Kim KK, Wilding JPH. World Obesity Federation. Obesity: a chronic relapsing progressive disease process. A position statement of the World Obesity Federation. ObesRev. 2017;18(7):715-723. doi:10.1111/obr.12551.

11Wright SM, Aronne LJ. Causes of obesity. Abdom Imaging. 2012;37(5):730-732.

12Bays HE, McCarthy W, Christensen S, et al. Obesity Algorithm, presented by the Obesity Medicine Association. Available at: https://obesitymedicine.org/obesity-algorithm/. Last Accessed: November 2020.

13Finer N, Garnett SP and Bruun JM. COVID-19 and obesity. Clin Obes. 2020; 10:e12365.

14Ryan DH, Ravussin E and Heymsfield S. COVID 19 and the Patient with Obesity - The Editors Speak Out. Obesity. 2020; 28:847.

15Centers for Disease Control and Prevention. Adult Obesity Facts. Available at: https://www.cdc.gov/obesity/data/adult.html. Updated June 29, 2020. Last accessed: November 2020.

16World Health Organization. Childhood overweight and obesity. Available at: https://www.who.int/dietphysicalactivity/childhood/en/. Last accessed: November 2020.

17World Health Organization. Obesity and overweight. Available at: https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight. Last accessed: November 2020.

18Centers for Disease Control and Prevention. Childhood Overweight and Obesity. Available at: https://www.cdc.gov/obesity/childhood/index.html. Updated September 11, 2018. Last accessed: November 2020.

19Centers for Disease Control and Prevention. Childhood Obesity Facts. Available at: https://www.cdc.gov/obesity/data/childhood.html. Updated June 24, 2019. Last accessed: November 2020.

SOURCE Novo Nordisk

http://www.novonordisk-us.com

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FDA approves Saxenda for the treatment of obesity in adolescents aged 12-17 - PRNewswire

These findings are groundbreaking for the 160 million Americans struggling with overweight and obesity, study author Dr. Hana Kahleova, Ph.D., director of clinical research for the Physicians Committee said in a statement. Over the course of years and decades, burning more calories after every meal can make a significant difference in weight management.

Also of note was that the studys diet was 75% carbs, 15% protein, and 10% fat, Business Insider reported. Participants consumed plant-based foods that contain lots of complex carbs. These can increase the thermic effect, which requires the body to use more energy to digest them. They can also boost the number of calories you burn as the meal digests.

The thermic effect, in part, aided participants weight loss. Also of help was the naturally low-calorie, nutrient-dense unprocessed plant carbs.

Plant-based foods are known to be more satiating and less energy-dense, Kahleova said. This clearly shows that a vegan diet can help people lose weight even without an intent to reduce calories.

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Researchers: high-carb, vegan diet may be the key for weight loss - Atlanta Journal Constitution

FRIDAY, Dec. 4, 2020 (HealthDay News) -- Remission of obesity-associated complications (OACs) is not dependent on major sustained weight loss in teens undergoing metabolic and bariatric surgery (MBS), according to a study published online Nov. 24 in Obesity.

S. Christopher Derderian, M.D., from University of Colorado at Aurora, and colleagues used data from the Teen Longitudinal Assessment of Bariatric Surgery to assess the relationship between weight loss and remission of OACs after MBS in adolescents. The analysis included adolescents with severe obesity who underwent MBS between 2007 and 2012 with five years of follow-up data. Lower weight-loss responders (LWLRs) were defined as having <20 percent total body weight loss (TBWL) and higher weight-loss responders (HWLRs) had 20 percent TBWL.

The researchers found that both LWLRs (114 adolescents) and HWLRs (78 adolescents) lost significant weight within the first year following MBS. However, TBWL at five years was 8.6 percent for the LWLRs and 33.8 percent for the HWLRs. At five years, HWLRs were more likely to experience durable remission of composite dyslipidemia. There were no differences in remission rates for all other OACs.

"In looking at the relationship between the extent of weight loss and health benefits obtained, it is clear that patients' health improves regardless of whether or not they sustain high levels of weight loss long-term following surgery," a coauthor said in a statement.

Two authors disclosed financial ties to the pharmaceutical and biopharmaceutical industries.

Abstract/Full Text

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Teens Benefit From Bariatric Surgery, Regardless of Weight Loss - HealthDay

You might think of dancing as something you just do at the club on Saturday nights. While dancing is a great way to unwind and have fun, it has so many other benefits, too.

In fact, dancing is an excellent way to exercise, burn fat and calories, and lose weight. So, if youre looking to add some new moves to your workout routine, read on to learn how dancing can benefit your weight loss efforts.

Like most forms of aerobic or cardio exercise, dancing has many health benefits, including weight loss.

Besides burning a good number of calories, dancing can also increase your muscle strength. Building lean muscle mass may help you burn fat and tone your muscles.

Some of the health benefits of regular cardio exercise, such as dancing, include:

Dancing also has mental health benefits. Aerobic exercise may help improve your mood and reduce your risk of depression.

Dancing has extra benefits because its often a social activity. Dancing with a partner or in a group can create a sense of community and help you feel more connected to other people.

And just as importantly, its a fun activity. When you enjoy doing something, youre more likely to keep doing it. This is why dancing can be a great way to stay motivated when it comes to exercise for weight loss.

As with most types of exercise, faster, more vigorous forms of dancing will burn more calories than slower dancing. For example, hip hop dancing burns more calories than ballroom dancing.

Below are some examples of how many calories youll likely burn during 30 minutes of dancing if you weigh 150 pounds. If you weigh less, youll likely burn fewer calories, and if you weigh more, youll likely burn more.

The U.S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate intensity or 75 minutes of high intensity exercise each week for health benefits, including weight loss.

So, if dancing is your main form of exercise, the amount of time you spend doing it depends on how vigorously you dance.

If youre looking for substantial weight loss (5 percent of your body weight or more) experts recommend at least 300 minutes of moderate intensity exercise per week.

There are many different types of dance, all of which offer health benefits and the potential for weight loss.

Many gyms offer dance classes, and there are also plenty of online dance videos you can try to see what form of dance feels right for you.

If you prefer something less structured, you can also just crank up your favorite music in your living room and dance around for 30 minutes or more. If youre moving and getting your heart rate up, youre reaping rewards and burning calories.

If youre interested in specific types of dance classes, here are some popular dance options for exercise and weight loss.

Zumba is a dance fitness program set to Latin and other international music.

It uses interval training, alternating between fast and slow movements. These short bursts of high-intensity exercise help you burn even more calories than just dancing at a consistent speed. And its a full-body workout, so youre able to tone and strengthen many of your muscles.

Zumba has many other health benefits, including:

The choreography in Zumba isnt meant to be formal, so you can join in as long as you keep moving. Many gyms and community centers offer classes that welcome all fitness levels.

Hip hop dancing is a high-intensity, high-impact form of dancing. It includes everything from break dancing to modern dance-like moves. Some gyms may offer hip hop dance classes, but there are also many online videos available to help you become familiar with hip hop choreography.

Benefits of hip hop dancing include:

A lot of hip hop dance involves repetitive motion, much of which is high-impact. These moves can lead to injuries if theyre done incorrectly or if you dont give yourself time to rest in between dance sessions.

Ballet is a form of classical dance that focuses on precise movements and technique. While the slow movements of ballet may not burn as many calories as other types of dance, it can still help improve your health and fitness with:

Many dance studios offer ballet classes for all levels.

If youre interested in ballet movements, you may also want to try barre classes. These classes, which are offered at many specialty studios or gyms, incorporate ballet, yoga, and Pilates into a workout based on small isometric movements.

Pole dancing, also called pole fitness, can be a great form of exercise. It involves moves like holding yourself up on the pole, twisting yourself around, and creating shapes with your body.

In addition to providing cardio exercise, some of the benefits of pole dancing include:

A word of caution: Pole dancing requires a lot of gripping and twisting. You may want to opt for a different form of dance if you have hand, wrist, shoulder, knee, or back injuries. Its also important to train with an instructor to avoid injury.

Ballroom dancing includes partner dances like the waltz, foxtrot, and tango. Even salsa dancing can count as a type of ballroom dancing.

While theres competitive ballroom dancing, its also a great workout for amateurs. Check your local community center or dance centers in your neighborhood to see if they have ballroom dancing classes you can attend.

Ballroom dancing can provide benefits like:

This is a low-impact type of dancing, so its a great way to get aerobic exercise if you have joint issues.

As with any exercise, there are safety precautions to bear in mind to minimize your risk for injury. Following these tips may help you stay safe while dancing:

Dancing is a great way to boost your fitness, lose weight, and gain other health benefits. And its a form of exercise thats often a lot of fun and done in a group setting, which may motivate you to keep at it over the long term.

You can try dancing on your own to your favorite tunes, or you can opt for a more structured format by joining a dance class or group session at your gym or local dance studio. Theres also the option of following along to online videos that focus on dance moves to lose weight.

Whats most important is to find the style and type of dance that you most enjoy. If your goal is to lose weight, aim for more than 150 minutes of moderate intensity dance or 75 minutes of high-intensity dance each week.

Visit link:
Dancing to Lose Weight: Calories Burned, Dance Options, More - Healthline

I workout 5 days a week, with a break on Thursdays and Sundays.

4 days are reserved for upper body workouts and a day for lower body exercise.

I work out hard, but make sure not to strain my back. Basically, do not do any form of complex training, but just the amount that keeps me fit and engaged.

On days I don't feel like working out, or busy, I go on long walks (6km or so).

The secret to my workout is that I solely enjoy it- listen to music that I like, do what I like. That way, it doesn't feel burdensome.

Rest days are important too. I do not overdo, or underdo my trainings.

Low-calorie recipes I swear by: No specific recipes but I am more disciplined about what I eat now.

I stick by my diet, no matter what. I have consciously avoided sugar, sweets and fried stuff for so long and plan to continue to do the same.

Yes, one thing I can say is that I make sure I make each meal a complete satisfaction for me. My theory is that we tend to overeat, not because we are hungry but because we are never satisfied.

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Weight loss story: "My breakfast is 2 slices of bread and 4 whole eggs" - Times of India

Weight loss: Avoid following calorie-restrictive diets and agressive workouts in beginning

If you have just started with your weight loss journey, then this article can be of great help to you. The first few days of any change in life are usually the most difficult ones. You may constantly think of giving up and find it very challenging to adapt to those changes. When you begin with the weight loss journey, both exercising and diet regime may seem difficult to follow. Reducing your calorie intake and trying to move your body after days, weeks and even months of laziness can seem exhausting, especially the first few days.

A lot can be achieved with the help of a few tips and tricks. When it comes to working out, you must always start slow and steady. Give your body the time to adapt to workout and do exercises that challenge you but enable you to do the exercises in the right form.

Speaking of your diet regime, here a few tips that nutritionist Rachel Paul shared on Instagram. These can help you transition to your weight loss diet with the ease.

Also read:Try These Easy Snacking Hacks That Can Keep You Full For Hours

1. Add two cups of vegetables to your meals for volume. Doing so will add more fibre to your meals. Fibre-rich foods can fill you up quickly make you feel full for longer periods of time. They satisfy your hunger while also reducing your appetite.

Add more vegetables to your meals for additional fibre intakePhoto Credit: iStock

2. Add around 150 gms of protein-rich foods like eggs, chicken, lentils or legumes to your lunch and dinner. They will aid muscle build up and will also keep you full. It reduces cravings as well.

3. For those with a sweet tooth, create a dessert plan for the day beforehand. You can have two pieces of dark chocolate, yogurt with honey and cinnamon, a bowl of berries or pomegranate etc. You can also have a small serving of your favourite desserts. Practicing portion control is the key.

Also read:Can Plant-Based Diet Help Boost Metabolism? Here's The Answer

4. Drink as much water as you can. Stick to zero calorie drinks only. Avoid having aerated drinks, fruit juices and even diet soda. All of these drinks are laden with sugar and can disrupt your weight loss regime.

Take less stress and sleep well every day. Both these factors are important for your weight loss regime to work efficiently. Know that the more sustainable your diet and workout plan is, the better it is for you in the long run. Avoid following fad diets and aggressive workouts in the beginning.

Also read:Yoga For Anxiety: Do These 8 Yoga Poses Every Day To Curb Stress, Depression And Anxiety Symptoms

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: Nutritionist Shares 4 Go-Tips That Beginners Can Bank On - NDTV

Healthy snacking can prevent cravings and overeating

How to have snacks that can keep you full for longer? If you have failed to answer this question several times, then this article will be of great help to you. Healthy snacking is an important part of a healthy diet. It can make or break your diet regime, especially if you are trying to lose weight. The snacks that you eat in between meals should ideally be easy-to-cook, filling and nutritious. They should satisfy your in-between meal hunger pangs, but should also not make you skip your main meals.

Making healthy food choices isn't as simple as it sounds. A lot of things need to be taken into consideration, like cooking practice, food combinations, calorie count of meals, their overall taste and nutrition profile of course. In this article, we are going to talk about healthy snacking options and food combinations that are nutritious and can also keep you full for longer.

Also read:Weight Loss: Are Banana Chips A Healthy Snacking Option? Nutritionist Tells

Nutritionist Rachel Paul constantly shares easy-to-prepare and nutritious meals that can keep you full for hours. A few simple hacks are all you need to add that extra quotient of taste and nourishment to your snacks.

Many of us for example, love snacking on fruits. Celebrity nutritionist Rujuta Diwekar says that we must have at least one seasonal fruit every day. Fruits are rich in fibre and several nutrients that help in improving our health and immunity.

So, when you feel hungry in between meals, eating one apple can be a good pick. It will take no cooking time and is also weight loss friendly. But, it will keep you full for only a few minutes. And, you may end up thinking about food even more!

Also read:Trying To Lose Weight? 5 Snacking Mistakes You Need To Avoid

But, if you eat one apple with one or two tbsp of peanut butter, or one string of cheese, or 1/8 or 1/4 cup of nuts, then it can keep you full for hours. "Yes, eating a piece of fruit like an apple is a healthy choice. But many people get hungry and reach for another snack if the fruit is the only food they're eating," writes Paul in the caption of her Insta post.

All of these food combinations can be effective in making your meals more nutritious and filling, thereby reducing your overall calorie intake and aiding weight loss.

Also read:Weight Loss: Is Eating Roti Better Than Eating Rice For Losing Weight?

Try one of these snack combinations today and let us know how it works for you in the comments below.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: Try These Easy Snacking Hacks That Can Keep You Full For Hours - NDTV

When it comes to losing weight, the top strategies will always be nutrition and physical activity, so it makes sense to focus on those two things the most. But, that doesn't necessarily mean they're the only ways you can drop weight. One significant addition? Quality sleep.

Numerous studies have connected poor sleep to weight gainespecially belly fat. For example, research commentary in Environmental Health Perspectives noted that shorter sleep has been correlated with obesity, hypertension, and other metabolic disorders. (Related: 15 Underrated Weight Loss Tips That Actually Work.)

Another study, published in the journal Sleep, found notable changes in body fat between short, average, and long-duration sleepers. Those outside the middle range of seven to eight hours were much more likely to experience gradual weight gain, even if they ate roughly the same amount of calories and got as much exercise as the average-duration sleepers.

This happens for several reasons, according to W. Chris Winter, M.D., president of Charlottesville Neurology and Sleep Medicine, and author of "The Sleep Solution." Here are the top changes that occur when you're skimping on shuteye.

Increased appetite and hunger: When you don't get enough sleep, your circadian rhythms get thrown off, and that tends to lead to overeating, Winter says. Even worse, you're more likely to crave high-calorie foods, especially salty or sugary snacks.

Higher stress levels: You simply feel less resilient when you're dealing with sleep issues, Winter says. You might be annoyed more quickly, or feel overwhelmed and frazzled. That can lead to a surge in your stress hormone, cortisol, and chronic elevation of that hormone in particular has been linked to increased belly fat.

More hormone issues: In addition to cortisol problems, poor sleep also negatively effects two other major hormones, leptin and ghrelin. Winter says these regulate hunger signals, making overeating even more likely.

Poor gut health: Your digestive system is responsible for much more than processing food; it's also the center of your immune system and emotional regulation. Even a few nights of bad sleep can throw this off and put you at risk. One study found that only two consecutive nights of short sleep led to disruption in gut health for study participants.

All of these effects are interlinked, says Winter. For example, if you feel stressed, you may eat more comfort foods to feel better, and that can leave you feeling sluggish and actually increase your cravings instead of diminish them. It can also be a vicious cycle: Eating junky foods may sabotage your sleep quality, further lowering your chances at effective weight loss.

"Many people find that when they focus on establishing good sleep habits, other areas of their lives start to fall into place, too," says Dr. Winter. "That includes their energy levels, food choices, exercise consistency, even their moods."

For more, be sure to check out The 5 Absolute Best Foods to Eat For Better Sleep.

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The Easiest Weight Loss Hack You Haven't Tried Yet - Yahoo Lifestyle

Losing the extra belly fat seems almost impossible. But by doing these simple exercises, you can tone your muscles and get your body back in shape.

Weight loss is always a much-talked-about issue. Other than the aesthetical issue, excess belly fat can be harmful and can make you prone to heart and lung diseases. While there are many diets to reduce belly fat, starving oneself is not the best solution to lose weight. Exercising regularly is easily the most effective way to get rid of that excess belly fat and to get in shape.

Some simple lifestyle changes and regular physical activity can help you to tone your body and to remain fit and active. Here are 5 exercises that will help you manage your belly fat and will get you in shape in no time.

Sit-ups

To do this exercise, lie flat on the floor with your knees bent and keep your hands at the back of your head. Try to bring your upper body off the floor to come in a sit-up position by your core strength and repeat. This will strengthen your abdominal muscles and will help you build strength.

Planks

Planks tone the muscles and keep your whole body engaged. Lie on the mat with your head towards the ground and balance your weight on your forearms. Keep your elbows bent and maintain this position for around 10-20 seconds.

Burpees

Stand straight and then bend your knees and go down on the floor starting with your hands. Push your legs back to get in the plank position. Jump up and stand straight with your hand raised above your head and repeat.

Russian Twist

This exercise will improve your strength and will work your core. Lie down on the ground and flex your knees. Keep your feet off the floor and hold a ball at your chest level and turn your upper body to both the sides alternatively.

Crunches

Lie down on the floor with your knees bent. Hold the back of your head with your hands and try to bring your head till your knees. This will help you tone your lower and upper abs and will strengthen your belly muscles.

Also Read:5 Yoga poses to achieve a flexible body and mobility by Grand Master Akshar

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Weight loss: Do these 5 EASY exercises to get rid of the excess belly fat - PINKVILLA

My breakfast:

I used to have a glass of milk/ vegetable oats/ upma/ besan chilla/ vermicelli/ paneer roti/ egg whites omelette on a regular basis.

My lunch: Any green sabzi made at home, with curd and salad, along with one chapati.

My dinner: Super light and easy. I used to choose between clear vegetable soup, vegetable oats, sandwich or paneer chat.

Pre-workout meal: 2 Boiled Egg whites or Fruits

Post-workout meal: My Lunch, since I used to workout before lunchtime.

I indulge in (What you eat on your cheat days):I love eating dosa, chole bhature, noodles and momos and try to have them in little quantities on my cheat days. But, even then, I try my best to stick to homemade food.

My workout: My exercise regime was strictly home-based as I didn't go to any gym. It wasn't fixed but consisted of a combination of treadmill running (3-4 km), full-body workout moves, and some to target thigh and arm fat.

I also follow the K-Pop dance workout, which is my all-time favourite. Super engaging.

Also, I used to work out for 1.5-2 hours, five days a week. Two days rest for my sore muscles to recover.

Low-calorie recipes I swear by: Throughout these six months, my total calorie intake stayed between 1200-1400 calories. So, I used to have a lot of low-calorie meals such as poha, chilla, and some healthy versions of my favourite junk food (steamed wheat momos, paneer tikka wrap, bhel puri with no ketchup and loads of veggies). Of course, all usually homemade.

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Weight loss story: I started having jeera water, chia seeds water, green tea and black coffee - Times of India