My quarantine weight went in the opposite direction.

Yep, somehow during lockdown, I managed to lose weight instead of gain it. How on earth did that happen?

I stumbled into intermittent fasting.

This eating pattern has gained traction in the last few years, but it never grabbed my attention because, frankly, it sounded awful.

Skip meals - what? Why would I ever want to do that?

Well, a growing body of research suggests the benefits of intermittent fasting are numerous.

It turned out to be the easiest way Ive ever lost weight.

It didnt start on purpose.

I found myself without an appetite from worry in the early days of the pandemic, so Id skip breakfast and sometimes lunch, then eat when I got hungry again.

Sound unhealthy?

When I spoke with Dr Mark Mattson, a neuroscientist and expert on intermittent fasting and co-author of a recent New England Journal of Medicine article on its benefits, he explained that its actually only relatively recently that humans began eating three meals a day.

Prior to the agricultural revolution, he explained, humans couldnt store food in the way we do now that enables us to graze and snack 24/7.

I rarely weigh myself, so I didnt realise what was happening until my pants grew looser.

Intrigued, I started looking more into intermittent fasting, as its sometimes called, and fell down the rabbit hole.

Since it had seemed so easy, I decided to continue it with purpose, choosing to fast from dinner until any time between noon and dinnertime again the next day, depending on how I felt.

Another approach to fasting involves eating normally five days a week and limiting calories to about 500 on two non-consecutive days.

In the space of a couple of months, Id lost about 6.8kg (based on the last time Id been weighed at the doctors office) with my intermittent fasting plan.

I dialled back the number of long fasting days but continued to skip breakfast, and another two kilos eventually came off, bringing me down two clothing sizes to the size Ive been most of my life - when I havent let the weight creep up on me like I had in the year leading up to this, that is.

I kept wondering why I never knew how easy this could be.

Was I hungry? Sure. But not hangry, and that I could handle.

Ive tried - and hated - calorie counting in the past.

This was dead simple; when it was time to eat I ate until I was full, mostly avoiding empty white flour carbs and processed food.

If I got too hungry, I skipped fasting.

It grew easier with time, which is typical, Mattson said. If people are going to adapt, it takes about a month to adjust.

Why was this so wildly effective? And is intermittent fasting healthy? It boils down to several factors.

Even though weight loss isnt as simple as calories in, calories out, Samantha Cassetty, a registered dietitian based in New York City, said that just by virtue of only eating once a day on fasting days, I was still consuming fewer calories.

Those meals, especially the first few months, were also almost exclusively prepared at home, away from restaurants where she noted portions are bigger, and theres just no way to know how much fat and sugar is in a dish.

But unlike a more typical diet of reducing calories at each meal, I was also changing my eating pattern, reducing the size of the window when Id eat.

Through this change, something more than simple calorie maths is going on.

When we eat, the energy from the food is stored in our livers in the form of glucose, Mattson explained.

The liver holds about 700 calories of that glucose, and with normal daily activity, will burn through about 70 calories an hour.

That means if we are eating every few hours and snacking between meals, we never burn through all of it.

Fast for longer than 10 to 12 hours, though, Mattson said, and the body switches from burning glucose to burning fat.

Thats the magic moment, as I understand it.

The fat cells go into the liver where theyre converted to ketones.

That switch, Mattson said, from glucose to ketones, is what will allow people and animals to survive for days or longer without food.

As far as weight loss its pretty simple, Mattson said.

If people are overweight that excess weight is fat, and if they do intermittent fasting, then they will use up fat during the fasting period.

As long as they dont overeat ... theyll lose weight.

Intermittent fasting shows other benefits as well.

The most intriguing to me was that the mild stress it places on cells is analogous to the stress exercise puts on muscle cells.

Having been subjected to that mild stress the cells change in ways that help them become stronger and resist more severe types of stress, Mattson said.

It sounds like a no brainer. If you can handle being hungry a few hours a day, why not do it?

Well, its not for everyone. And there can be drawbacks.

Theres a high dropout rate to this pattern of eating, Cassetty said.

For some, prolonging a period of not eating can make people feel very tortured, hungry and distracted, and it doesnt promote productivity, energy, vitality and all those wonderful feelings, she said.

There can also be missed social opportunities, such as dining with family and friends.

And if youre exercising, theres a concern you may not be refuelling your body adequately to repair broken down muscle tissue, she said.

For older folks in particular, she added, its critical to replenish protein stores so the body can go into its maintenance and repair mode at night.

But if youre a healthy person and want to give it a try, its OK to experiment, said Cassetty.

However, she also added, if you have any health conditions you need to talk to a doctor before you do this.

A 12-hour eating window is a good place for most people to start, Cassetty said.

And if you want to take it a step further, try a 16-hour fasting window on a weekend when you might be sleeping through more of the fast.

But Cassetty also emphasised that fasting isnt an excuse to throw good nutrition out the window.

It remains important to fill your plate with non-starchy vegetables, whole grains, lean protein and healthy fats.

And if its a success? Sorry, but theres really no off switch.

Maintaining the weight loss means continuing intermittent fasting.

For me, at least, knowing that its relatively easy to do means thats not a concern.

Through this change Ive set up some structure, essentially eliminating snacking.

Ive become much more in touch with my bodys signals, learning when Im actually hungry and when Im grabbing food just to have it.

I dont feel deprived because I know if Im actually hungry Ill eat, and Ill eat well.

View original post here:
Woman reveals intermittent fasting is the 'easiest way' she's ever lost weight without trying - 7NEWS.com.au

Whats your favourite meal of the day? Maybe its breakfast when you can have a hearty plate of eggs and bacon, or dinner when you can finally have that salmon youve been thinking about all day.

Now, imagine thats the only meal you can eat each day. Thats the premise behind the OMAD diet, which stands for one meal a day, which is essentially a form of fasting.

While fasting can be good for you (just ask Vanessa Hudgens or Jenna Jameson), some experts believe certain methods like the OMAD diet arent a healthy, sustainable solution for weight loss. Heres what you need to know.

Think of OMAD as intermittent fasting on steroids, says Dena Champion, R.D., of The Ohio State University Wexner Medical Center. OMAD is literally when someone eats one meal daily during one hour of the day and then fasts the other 23 hours. You are allowed to drink black coffee or other non-calorie drinks during that fasting timebut nothing else.

On top of that, youre instructed to eat that one meal during the same four-hour window every day, says Jen Oikarinen, a clinical dietitian with Banner University Medical Center Phoenix. Consistency is emphasized in the OMAD diet, she says. And while it is recommended that you make healthy food choices, its more about when you eat than what you eat, says Champion.

OMAD dieters are supposed to adhere to a set of rules known as the 4 ones, says Oikarinen. So if youre on the OMAD diet:

Worth noting: While the OMAD diet is technically a fasting diet, its quite different from other intermittent fasting diets like the 16:8 diet, which instructs you to fast for 16 hours and eat three (or four!) meals during the remaining eight hours.

Yes, but again, some experts say its neither healthy nor sustainable weight loss.

OMAD is basically a starvation diet, if you follow all the stipulations, says Rebecca Elbaum, R.D., clinical administrative dietitian at Montefiore Medical Center in New York. Thats because youre not consuming enough calories with just one meal as you would by eating three or four times a day, so weight loss will occur.

Also, because youre eating so little (and so sparingly), youd also likely go into ketosis (the state during which your body burns fat for fuel instead of carbs) from this dietnot because youre upping your fat content and decreasing your carbs, but because youre eating very little in general, says Elbaum.

Aside from the weight loss, a fasting program like OMAD can also result in mood swings, muscle loss, hormone disturbances, and even changes in your menstrual cycle (like having it stop completely), says Oikarinen. Another major concern is the increased risk for nutrient deficiencies; decreased intake of food also means decreased intake of beneficial vitamins and minerals, Oikarinen says.

While plenty of people sing the OMAD diets praises online, and some experts certainly endorse various forms of intermittent fasting, Elbaum believes not even healthy people should try the OMAD diet. And that goes doubly for anyone whos pregnant, breastfeeding, recovering from past disordered eating, has diabetes, or even regularly exercises or lifts weights, she says.

Healthy weight loss will be whatever is the most sustainable over a lifetime, she says. This includes a healthy, balanced diet and regular exercise.

If you are interested in some type of fasting, a less intense form (like the 16:8 diet) might be your best betbut even then, its wise to talk to an R.D. about your options and how best to work an intermittent fasting diet into your lifestyle, says Oikarinen.

The bottom line: Definitely steer clear of the OMAD dietit wont promote healthy or sustainable weight loss.

Read the rest here:
The OMAD diet for weight loss: Everything you need to know - 7NEWS.com.au

Most celebs sign up for Dancing With the Stars with one very sparkly goal in mind: the coveted Mirrorball Trophy. However, thanks to the rigorous training involved in learning new dance routines week after week, many contestants wind up waltzing their way to major weight loss along the way.

Of course, its not as simple as joining the show and automatically dropping pounds. These celebs put in serious time, effort, and sweat into training for those short performances you end up watching on TV. Former contestant Amy Purdy shared with the Los Angeles Times that contestants get their music on Tuesdays and then pretty much rehearse straight through until their performance on Mondays.

Everyone is dancing every day, building right up until Mondays/show days, when you arrive on the set at about 7 a.m. and you are there all day and all night, she said. Then last night we had dance practice after the show until midnight. Then we all start our routines for next week today. Its exhausting, but its also a total blast.

With all that dancing, its only natural that a few LBs will drop in the process. While plenty of stars have talked about firming up during their time on DWTS, these 26 celebrities saw major changes in their bodies during their time competing on the show. From Lauren Alaina losing 25 pounds to Kirstie Alley losing a whopping 100 pounds, the fitness gains and weight loss goals achieved on Dancing with the Stars are nothing short of impressive.

More here:
'Dancing With The Stars' Contestants Who Lost Weight on the Show - Yahoo Lifestyle

Runners and cyclists love their gadgets; the more accurately we can monitor our performance, the better. Nowadays, you can wear the best running watch, the best heart rate monitor and use the best cycling computers all at the same time, tracking anything from cadence, calories burned, left/right balance and much, much more.

Even in the rather oversaturated fitness wearable market, Supersapiens' continuous glucose monitoring system (CGM) offers something new and unique. Using Abbott's Libre Sense Glucose Sport Biosensor, Supersapiens created a system that monitors glucose levels real-time which could help you better understand how much 'fuel have you got left in the tank' at any given point.

Pre-order the Abbott Libre Sense Glucose Sport Biosensor at Supersapiens

This can come in handy in a variety of situations: runners and cyclists can monitor and fine tune their pre-race 'carb-loading' (a.k.a. glucose loading) process as well as track their energy levels during races and training sessions. Also, by logging 'events' in the Supersapiens app, users can track how different food items affected their glucose levels, better understanding their dietary needs.

Continuous glucose monitoring (CGM) is not a new concept but as you might have guessed, in the past it was mainly used by diabetics to track their glucose levels. It took years of hard work for Phil Southerland, founder of Supersapiens and former professional cyclist, to connect the dots and materialise a system that benefits all manner of sportspeople, not just diabetics.

As weird as it sounds, it must have helped that Phil was diagnosed with Type-1 diabetes when he was only seven months old, making him more aware of the dangers of high glucose levels. His medical condition didn't stop him from becoming a professional cyclist, though, and years spent on the saddle further cemented the idea in his head that other riders could also benefit from CGM.

How does the system work? As Supersapiens puts it, "Abbott's Libre Sense Glucose Sport Biosensor provides glucose monitoring via a mobile app to athletes performing sports such as cycling, running and swimming, to understand the efficacy of their nutrition choices on training and competition." By using the Supersapiens system, athletes can track and understand glucose levels, so they can fuel up appropriately and help avoid fatigue from low glucose levels.

(Image credit: Supersapiens)

Abbott's Libre Sense Glucose Sport Biosensor will be available in the coming weeks directly through the Supersapiens website. The product will initially be made available across eight European countries: Austria, France, Germany, Ireland, Italy, Luxembourg, Switzerland and the United Kingdom.

Prices from 130 for a 28-day subscription, including an Abbott Libre Sense biosensor 2-pack.

(Image credit: Supersapiens)

As well as helping athletes, the Supersapiens continuous glucose monitoring system has a potential to provide useful information for people who want to lose weight and understand their nutritional needs better too. For example, when craving strikes, it would be as easy as checking the Supersapiens app to see if your glucose levels are actually low or you just have the munchies because you are bored.

Pre-order the Abbott Libre Sense Glucose Sport Biosensor at Supersapiens

Using the Supersapiens biosensors can also help users visualise just how their body reacts to food they eat. We all have different digestive systems and eating carbs/fats/protein affects our bodies differently. With Supersapines, nutritional information can be personalised to each individual.

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Aid weight loss and improve athletic performance with Supersapiens' new GCM biosensor system - T3 (US)

Dear Dr. Roach I have a large lipoma. I read that liposuction is an easy way to remove them. Is this true? N.E.

Answer : A lipoma is a benign fatty tumor. Theyre very common and usually removed only if cosmetically important. They can become so, especially when they get large.

The standard treatment is open surgical removal. Liposuction has been used successfully for the treatment of larger lipomas, but a recently published research paper maintains that further investigation is required before liposuction becomes an accepted option. I have seen occasional cases of lipomas that have required more extensive surgery than my patients were expecting, so a less-invasive option would be welcome.

Liposuction has been used routinely for treatment of gynecomastia (enlarged breast tissue) in men.

Dear Dr. Roach I am a 69-year-old female with a few minor varicose veins. They dont cause any symptoms; theyre just a little unsightly. My dermatologist offered to treat them, but I wonder if I should be seeing a vein specialist instead. Your thoughts? C.H.

Answer Cosmetic treatment of varicose veins can be done by a dermatologist, a vascular surgeon or other professional. There are several different procedures that can be effective. If your dermatologist is experienced, I think that would be fine, but a vein specialist is more likely to be experienced in multiple techniques. Without symptoms, there is no reason besides cosmetics to treat them. Symptomatic varicose vein treatment is normally covered by insurance, but asymptomatic treatment usually is not.

See original here:
Dr. Roach: What is the best walking speed for weight loss? - STLtoday.com

DEAR DR. ROACH: Im quite overweight, with some physical mobility and fatigue issues because of autoimmune-related inflammatory arthritis. Some days, I can get about a block at a fairly brisk pace but I have to stop for a few minutes because of the pain in my legs, pelvis and back or I will fall down. Other days, I can get two or three blocks at a brisker than usual pace without needing to stop.

When it comes to burning calories, is it better for me to walk slower and take less breaks or to walk faster and take more breaks to get my pain under control? Must I reach a certain heart rate and keep it there for a certain period of time in order to being doing anything meaningful for weight loss? Unfortunately, because of the pandemic restrictions, walking around is the only kind of exercise Im able to do right now. The pools, gyms and yoga studios are closed. F.B.C.

ANSWER: For most people, longer and more intense workouts are generally more effective for weight loss. In your case, overly intense workouts are not a good idea. Overdoing it can lead to pain in the joints (and muscles and soft tissue). I recommend a slower, steadier exercise regimen, which I hope will help build up your stamina and reduce your risk of falls and injuries.

High-intensity exercise is needed to gain a high degree of cardiac fitness, and for maximal performance. However, for weight loss and overall longevity, moderate exercise is very nearly as good.

DEAR DR. ROACH: I have a large lipoma. I read that liposuction is an easy way to remove them. Is this true? N.E.

ANSWER: A lipoma is a benign fatty tumor. Theyre very common and usually removed only if cosmetically important. They can become so, especially when they get large.

The standard treatment is open surgical removal. Liposuction has been used successfully for the treatment of larger lipomas, but a recently published research paper maintains that further investigation is required before liposuction becomes an accepted option. I have seen occasional cases of lipomas that have required more extensive surgery than my patients were expecting, so a less-invasive option would be welcome.

Liposuction has been used routinely for treatment of gynecomastia (enlarged breast tissue) in men.

DEAR DR. ROACH: I am a 69-year-old female with a few minor varicose veins. They dont cause any symptoms; theyre just a little unsightly. My dermatologist offered to treat them, but I wonder if I should be seeing a vein specialist instead. Your thoughts? C.H.

ANSWER: Cosmetic treatment of varicose veins can be done by a dermatologist, a vascular surgeon or other professional. There are several different procedures that can be effective. If your dermatologist is experienced, I think that would be fine, but a vein specialist is more likely to be experienced in multiple techniques. Without symptoms, there is no reason besides cosmetics to treat them. Symptomatic varicose vein treatment is normally covered by insurance, but asymptomatic treatment usually is not.

* * *

Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to [emailprotected] or send mail to 628 Virginia Dr., Orlando, FL 32803.

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More:
What is the best walking speed for weight loss? - The Bethel Citizen

For decades, James Hill, PhD, the chair of the nutrition sciences department at the University of Alabama at Birmingham, has focused his career on health and wellness.

His resume includes serving as chair of the World Health Organizations Consultation on Obesity, along with creating guidelines for the treatment and prevention of obesity in the United States.

Today, hes delivering the keynote address at the Virtual Annual Meeting of the North American Menopause Society (NAMS) to discuss the concept of wellness.

He says this notion is tough to pin down and that many Americans are failing in their attempts to manage chronic diseases and overall well-being.

Ahead of his address, Hill took the time to speak with Healthline to discuss how the ongoing COVID-19 pandemic has shone a light on the wellness of Americans, the ways the concept of wellness has changed over time, and how people can find the motivation to develop healthier habits.

James Hill: What I have found is that the physicians who are more involved in the total health of the person understand the idea of overall wellness. The OB-GYNs get it because oftentimes, theyre almost providing primary care to their people.

I found that these are the people who understand that you cant just look at a persons insulin sensitivity or their blood pressure. Those are important things, but you really need to take on the patient as a whole.

So I found that this group maybe is a little bit more open to thinking that way than some other specialties.

I started out by asking why we need a concept like wellness and Ill use COVID-19 as an example. We know that people with health disparities, underlying conditions, etc., are more prone to the complications of COVID-19.

Rather than noting that its affecting people with diabetes or obesity or heart disease, I think it really shows how all these things are related.

As a country, were just not well. Were suffering from so many of what I call lifestyle-related chronic diseases. I think we definitely need a concept like wellness that can unite obesity, cardiovascular disease, diabetes, and so on.

But then theres measurement and thats where I think theres a real problem.

It started out with assessing the physical part, the mental part, or even the spiritual part. But then people started expanding it, so now there are definitions of obesity that have 5 dimensions, 6 dimensions, 7 dimensions, then 8 dimensions. It gets to the point of almost being too much because youre trying to measure everything.

So the way we measure it right now is we measure each dimension. Were measuring financial wellness, social wellness, and so on, and were trying to come up with measurements that sort of link some of those things together.

To me, thats where theres a real need in the field to develop a simple measurement device that would get at wellness.

The other thing to note is that wellness isnt just absence of disease. Wellness is more about whats right with you than whats wrong with you. Thats a concept thats resonated with me over the years.

If you talk to people about preventing diabetes or heart disease, youre still focusing on the bad stuff.

You could be talking about being able to play with your grandkids or be able to go out and take a hike, those kinds of things. People like to talk about that, so when we focus on wellness, its in a way, this holistic concept that we need.

The devils in the details because unless we can figure out a good way to define it and measure it, its going to be tough to get any traction with it.

It points out all the more reason that we have to tackle these lifestyle issues.

I mean, we had plenty of reasons before. I could talk about all the health risks of obesity or I could talk about how living with diabetes really decreases your quality of life.

But I think, more than anything, it shows that as a country, were pretty unwell.

When a challenge like COVID-19 comes along, it really exposes that as a problem for our country.

Im fascinated by what different countries do around the world.

In recent years, Ive been arguing that happiness is as important as health in overall wellness. You see in all these surveys and studies assessing happiness that the United States is never very good at being happy.

Interestingly, the Scandinavian countries are always high up on the happiness index. People like living there; their quality of life is higher. So I do think there are some things we can learn from countries around the world about that part of it.

I started out way more focused on physical health: fitness level, risk of diabetes, and so on.

In recent years, whats become clear to me is that one of the key parts of this is the whole mental or psychological component.

We do a lot of weight loss research. For years, I did weight loss programs and people would lose weight and then regain it. Its like, Whats going on? I gave you a good diet and a good exercise plan, so why didnt you follow it?

Then, I realized that part of it is that we were making it about weight when what it was really about is how people live their lives.

So that really got us focused on the motivation for all this change, which led us to looking at life purpose.

It sounds funny in a weight loss program because people just want to lose weight, and were telling them that they have to understand their life purpose.

We found that when people see the disconnect between their purpose in life and how theyre living their life, its a huge motivation to change. People realize theyre not living their lives how they want to.

We try to tell people that part of wellness is aligning how youve always thought about your reason for being and your purpose in life with how youre living your life.

When its just about weight loss, that person might weigh less and have a lower risk of diabetes or heart disease, but theyre not necessarily going to be well.

So adding the sense of purpose and the mental health part of it is crucial to me.

You mentioned the word culture, which I think is very, very important.

People talk about how we need to create a culture of health or a culture of wellness, and I dont think you can do that by focusing on disease. I think motivating against disease isnt what really gets to people.

I can give you an example in our work in weight management. If you ask people why they want to lose weight, oftentimes what they will tell you is that they want to manage their health or blood pressure.

What we find is that when you dive deeper, thats rarely the major motivation. Their real motivation is much more emotional than logical.

Yes, preventing disease is a good outcome, but when we ask people whats great about that, they dont point to the outcome. They say theyve gotten their life back or their relationships are better.

These are the things that people value, and I dont think we can create a culture of valuing that wellness just by focusing on preventing chronic diseases.

First step we always ask people to think about is why they want to do it. Why do they want to change anything?

It starts with why, and once you do that, theres motivation for behavioral changes.

So what I would ask people to do is start by acknowledging that theyre not as healthy as theyd like to be, and arent living the lifestyle they want to live, and that theyd like to change.

Think about why you want to change and dive deep into thinking about how you want to align how youre living your life with those things that are most important in your life.

The behavior change can happen. Its the sustainability of it thats difficult, and its aligning that lifestyle with what we call purpose in life thats necessary to sustain it.

Im an optimist. As hard as this can be, I think it could be a game changer if we could actually just start thinking about how to promote whats right with us rather than just whats wrong with us.

Read the original post:
Wellness Expert James Hill Says Healthy Is More Than Weight Loss - Healthline

The Weight Loss and Weight Management Market report defines and briefs readers about its products, applications, and specifications. The research lists key companies operating in the market and also highlights the key changing course adopted by the companies to maintain their strength. By using SWOT analysis and Porters five force analysis tools, the strengths, weaknesses, opportunities, and commination of key companies are altogether referenced in the report. Every single leading player in this global market are profiled with details such as product types, business overview, sales, manufacturing base, contestant, applications, and specifications.

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Manufacturer Detail: By Diet: Atkins Nutritionals, Inc., Herbalife Ltd., NutriSystem, Inc., and Kellogg Company.By Fitness equipment: Ethicon, Inc., Covidien plc,Apollo Endosurgery (U.S.), Olympus Corporation, Brunswick Corporation, Amer Sports, Johnson Health Technology Co., Ltd., Cybex International, and Technogym SpA.By Service: Weight Watchers International, Inc., Jenny Craig, eDiets.com, VLCC Healthcare Ltd., Slimming World, The Golds Gym International, Duke Diet & Fitness Center, Life Time Fitness Inc., and Equinox, Inc.

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Regional Analysis ForWeight Loss and Weight Management Market

North America(the United States, Canada, and Mexico)Europe(Germany, France, UK, Russia, and Italy)Asia-Pacific(China, Japan, Korea, India, and Southeast Asia)South America(Brazil, Argentina, Colombia, etc.)The Middle East and Africa(Saudi Arabia, UAE, Egypt, Nigeria, and South Africa)

Weight Loss and Weight Management Market Research Methodology :

This study estimates it provides a detailed qualitative and quantitative analysis of the Weight Loss and Weight Management market. Primary sources, such as experts from related industries and suppliers of Weight Loss and Weight Management were interviewed to obtain and verify critical information and assess prospects of the Weight Loss and Weight Management market

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By Company Profile, Product Image and Specification, Product Application Analysis, Production Capability, Price Cost, Production Value, Contact Data is Include in this research report.

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The complete profile of the companies is mentioned. And the capacity, production, price, revenue, cost, gross, gross margin, sales volume, sales revenue, consumption, growth rate, import, export, supply, future strategies, and the technological developments that they are making are also included within the report. In the end Weight Loss and Weight Management Market Report delivers a conclusion which includes Breakdown and Data Triangulation, Consumer Needs/Customer Preference Change, Research Findings, Market Size Estimation, Data Source. These factors will increase the business overall.

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To lose weight, one has to make so many sacrifices, especially in terms of their food choices. They have to completely shun junk, processed, fried and sugar-laden food options from their diet. But curbing tasteful and mouth-watering food is not an easy task. Here is where cheat meals come to play.Devouring their favourite dish once in a while when trying to restrict calories intake prevents people from deviating from their path and keeps them motivated. This way they can relish their favourite dish and even stay focused to lose kilos. The problem starts when they overdo it.You plan one cheat meal and end up having processed food all day long. This can sabotage your weight loss goal. The thing about a cheat meal is that you have to plan it strategically and stick to it as well.

So, how many cheat meals can you have in a day and what are things you should be cautious about?Cheating once in a week is the healthiest approach. That does not lead to weight gain and is even proven to be good for your metabolism. Studies even suggest that weekly cheat meals wards off feelings of deprivation and improve your ability to stick to your diet.

Various studies have proven that dieters who have taken a break from their diet lost more weight as compared to those who cheated on a weekly basis. Here are a few things you must take care of when planning your cheat meal.

Don't turn your cheat meal into a cheat dayStick to the plan and cheat only one meal. Do to turn a cheat meal into a cheat day or a cheat week. Cheating a meal is healthy, but cheating a week is not.

Read the original here:
Weight loss: How many cheat meals can you have in a week? - Times of India