When trying to lose weight, it's often suggested that you shouldn't drop your calories too low, because your body will go into "starvation mode" and hold on to fat.

The idea is that if you stop eating or don't eat enough, your body will do everything it can to preserve energy, including holding on to the weight you're trying to lose.

While the concept of avoiding crash dieting and severe restriction is important, it turns out "starvation mode" is probably not the reason your weight loss efforts have stalled, unless you're extremely malnourished.

In reality, there are many factors at play when people think they're in starvation mode and not losing fat as a result.

Insider spoke to a dietitian, a registered nutrionist, and two personal trainers and fat loss coaches to find out what's really happening, and what you need to do to achieve your weight loss goals in a healthy way.

Registered dietitian and spokesperson for the British Dietetic Association Jennifer Low told Insider that starvation mode is "a survival mechanism."

"If you reduce your energy intake too much, your body slows its metabolism in response to this," she said. "It wants to maintain its weight."

Low explained that she has seen people following fairly extreme calorie reduction diets in a bid to lose weight, becoming lethargic and exhausted, growing frustrated with the scales, and then falling into the yo-yo dieting trap.

But a ccording to registered nutritionist Rhiannon Lambert, true starvation mode only occurs in cases of extreme malnourishment, such as when someone is suffering from an eating disorder.

"When the body is starved of calories or energy, your muscle mass then declines as well in turn," she told Insider.

"And of course with the lower amount of muscle mass, your metabolic adaption is changed. So when your metabolic rate declines, you don't require as many calories and you stall any weight loss, your body is just trying to cling on to what it can in order to survive."

Lambert said starvation mode is a confusing term, because although it isn't a made-up concept, it's not something the vast majority of people are experiencing when their fat loss progress plateaus.

A post shared by RHIANNON LAMBERT BSc MSc RNutr (@rhitrition)Mar 15, 2020 at 1:33am PDT

"[Starvation mode] occurs in people that are severely, severely malnourished and that have burned all their fat away," she explained.

"Now they're burning away at the muscle, that tends to be the situation in which it's used."

Lambert said this is why you shouldn't try and lose more than two pounds of weight a week, as any more than that is "ineffective."

"Your body's very clever, it will adapt to a period of famine where it will preserve fat stores rather than burn them," she said.

"But like I said, for most of us, it's very, very unlikely we would be putting our body into that type of state. It's a very, very extreme situation."

The now infamous Minnesota Experiment makes this clear: It saw 36 male conscientious objectors during World War Two volunteer to take part in a semi-starvation study where their calories were dropped to around 1,800 for six months (following three months at 3,200 calories), and they were asked to expend 3,000 a day.

It wasn't until the men reached extreme levels of leanness with body fat levels of about 5% that they stopped losing weight, because they would have died if they lost any more.

Although starvation mode is real, it's not something the average person encounters when trying to lose weight. You don't go into starvation mode from, say, skipping a meal, fasting for 24 hours, or just dropping your calories a bit too low for a few days.

Fat loss coach and personal trainer Jordan Syatt describes the concept of starvation mode as "completely and utterly stupid" when it comes to most people's weight loss efforts, adding: "That is not how the body works."

Syatt maintains that eating too little certainly is not advisable, but he told Insider that you only need to look at people throughout history who have been severely underfed due to awful conditions to prove that the concept, as most people think it works, doesn't make sense.

"There's never been a prisoner of war who came out of being a prisoner overweight," Syatt said.

While Syatt stressed that it's important not to under-eat in order to maintain a healthy plan you can stick to, he added that for most people, they won't start holding on to fat because they're eating too little.

Jordan Syatt is a personal trainer and fat loss coach. Jordan Syatt

Personal trainer and fat loss coach Emma Storey-Gordon, who holds a degree in sports and exercise science,echoed Syatt's sentiment.

"The starvation mode myth is essentially the notion that you can eat too little to lose weight, meaning you would have to magically store calories you haven't consumed," she told Insider.

"On a physiological level this simply isn't true. The crudest example is that if starvation mode did occur then no one would starve."

To lose weight you need to be in an energy deficit (ie. consuming fewer calories than you burn over the course of the day).

As you lose weight, there's less of you, so you require fewer calories, a concept referred to as metabolic adaptation.

"As you go deeper into a deficit, your metabolism will slow down. That's a normal human response to a caloric deficit," Syatt explained.

A post shared by Jordan Syatt (@syattfitness)Apr 14, 2020 at 3:21pm PDT

Studies prove this point and show that it works in reverse, too; when you start to eat more, your metabolism gets a boost, but if you're in a calorie surplus instead of a deficit, you could still gain weight.

"People hear that your metabolism goes down from being in a calorie deficit and they think that must mean you should never go into a calorie deficit," said Syatt.

"Well, that's not true. If you want to lose fat, you have to be in a calorie deficit. If you're eating in a calorie surplus, even though your metabolism is higher, you're still in a surplus, so you're still going to gain body fat."

If you want to lose fat sustainably, your calorie deficit needs to be small enough that you can stick to it and still enjoy your lifestyle.

If you restrict yourself and drop your calories too low for five days, the chances are every weekend you'll feel the need to go wild. In just a couple of weekend blowout meals (especially with drinks), it's very easy to undo the calorie deficit you created in the five days leading up to it.

If you're not losing weight when you're sticking to your strict calorie target most days, these binge sessions could be the reason.

"I have a lot of clients coming to me saying they are not losing weight despite being on very low (always seems to be 1,200) calories," Storey-Gordon told Insider.

Emma Storey-Gordon is a sports scientist and personal trainer. Emma Storey-Gordon

"What is actually happening is that they are over-restricting so much that they inevitably end up over-indulging and eating way over their calories every few days, which means that on average, over time, they are not in a deficit and thus are not losing body fat."

She added: "The answer here isn't to try to avoid the over-indulgence, which is where most people focus, but to stop the over-restriction.

"Bringing calories up to something manageable means that you can actually stick to those calories, create an energy deficit over time, and force the body to use its fat stores for energy. That is how you lose fat!"

Syatt agreed, stressing that eating too little is unsustainable in the long-term, precisely because it drives overeating episodes.

"If you take a more sustainable approach, it's significantly better long-term physiologically and psychologically as well," he said.

Syatt told Insider another way people go wrong is by equating the number on the scale their weight with their body fat.

In reality, your weight will fluctuate massively depending on when you last ate, what you ate (salty foods, for example, cause water retention), and other factors, including where a woman is in her menstrual cycle.

"If you associate your weight with body fat, when the scale spikes up, you think you must be gaining weight too," Syatt explained.

"When the scale doesn't change, you think your calorie deficit must not be working. You [think you] must be in starvation mode."

Syatt said this leads to people giving up, when actually if they'd just remained consistent, the scale would have dropped back down again in a few days.

Storey-Gordon said one thing people don't realize when they're in an energy deficit is that they're naturally moving less over the course of the day, known as adaptive thermogenesis. This can lead to burning fewer calories, and therefore not losing as much weight.

"What people may not notice is the reduced energy expenditure," she said. "This is via things like reducing NEAT (non-exercise activity thermogenesis), which is a fancy way of saying how active you are."

NEAT is essentially movement you do that isn't formal exercise, such as walking up stairs, cleaning, or carrying shopping. When you have less energy due to eating less, it's normal to move less subconsciously.

Numerous studies have proven that adaptive thermogenesis is real, so when you think your body has entered starvation mode, it could actually just be that you're moving less without realizing.

"You also become more efficient and expend less energy doing the same activity," Storey-Gordon said.

"As you lose weight and become a smaller person, your resting metabolic rate drops (the calories you expend just lying in bed), and you require fewer calories."

A comprehensive review of 90 studies found that the quicker you lose weight (a two to six week diet or "cut" compared to a longer time spent in a smaller calorie deficit), the more your metabolic rate will drop.

It's also worth bearing in mind that your progress will likely slow the further you get down your fat loss journey.

"It is important to know that your metabolism does drop from being in a calorie deficit, but it's not inherently bad," Syatt told Insider.

"It's just a normal human physiological response that as you're losing weight, your body requires less energy in order to live. So your metabolism drops, you're burning less, you're using less energy.

"That's just normal in the same way that when you're gaining weight, your metabolism is increasing, but you don't want to add calories, you don't want to eat more just to increase your metabolism because you'll end up gaining weight."

Metabolic adaptation isn't a problem to be "fixed," it's just what happens.

A post shared by ESG (@esgfitness)Mar 22, 2020 at 12:38pm PDT

However, you can keep your metabolism as high as possible by focusing on strength work and making sure you eat enough protein.

"Resistance training to build and maintain muscle mass and adequate protein consumption can help offset some metabolic adaptation," Storey-Gordon advised.

An often-cited study compared three groups of people who were all put in a calorie deficit. One group was told to resistance train, the second to do cardio, and the third to do no exercise.

People in the resistance training group were found to maintain their metabolic rate, strength, and muscle, unlike those in the other two groups.

Equally, research suggests that eating adequate protein can help keep your metabolism up when in a calorie deficit.

"In general, long-term fat loss is about creating good habits like exercising, being active, and eating a balanced diet in accordance to your energy needs," Storey-Gordon said.

The key is to think long-term.

Dietitian Low advises listening to your body to work out what healthy means to you.

"If you're restricting your food intake, you may be slowing your metabolism, making social eating more difficult and setting yourself up for a lifetime of weight yo-yo-ing," she said.

"Also remember, it is not normal for us to all be aspiring to be a size 6!"

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The truth about 'starvation mode' when you're trying to lose weight - Insider - INSIDER

Weight loss is associated with worse outcomes in patients receiving initial treatment for advanced gastric cancer, according to a new retrospective analysis published in Supportive Care in Cancer.

The study was an analysisof the medical records of 131 patients in Japan who were treated for advancedgastric cancer. In this study, researchers examined outcomes with regard to weightloss over time after beginning initial systemic chemotherapy. Weight loss wasdefined as occurring over the prior 6 months, while on chemotherapy, andequaling a reduction in weight of more than 5%, or more than 2% in patients witha body mass index that was below 20 kg/m2.

Patients had a median ageof 68 years, median body mass index of 21.1 kg/m2, and medianEastern Cooperative Oncology Group performance status was 0.

The researchers found thatin the initial 12 weeks following the start of chemotherapy, patients had acumulative incidence of weight loss of 53.4%. This rate rose to 87.7% by 48weeks.

Overall survival (OS) showeda significant association with weight loss within 12 weeks, 24 weeks, or 48weeks following the initiation of chemotherapy. Patients with weight loss duringthe first 12 weeks had a median OS of 442 days, compared with 500 days forthose without weight loss (P =.0167). For those with weight loss duringthe first 48 weeks, the median OS was 459 days, compared with 851 days forthose without weight loss (P =.0020).

Adverse events associatedwith greater prevalence and intensity in the weight loss group were fatigue andloss of appetite.

The researchers concluded that weight loss, and outcomes associated with it, began relatively early in this patient population. These results suggest the importance of monitoring [weight loss] or providing nutritional support at the beginning of chemotherapy, wrote the researchers in their report.

Reference

Fukahori M, Shibata M, Hamauchi S, Kasamatsu E, Machii K. A retrospective cohort study to investigate the incidence of cancer-related weight loss during chemotherapy in gastric cancer patients [published online May 3, 2020]. Support Care Cancer. doi:10.1007/s00520-020-05479-w

See the article here:
Weight Loss Following Chemotherapy Was Associated With Worse Outcomes in Patients With Advanced Gastric Cancer - Oncology Nurse Advisor

Cristian Alberto Perez / EyeEmGetty Images

You know that eating a healthy diet can help you stay slim, but can certain foods or drinks boost weight loss if you add them to your menu? Tea, especially black tea, is one thats often touted for its weight-loss benefitsand for good reason. One 2014 study found that people who drank three cups of black tea every day for three months gained less weight and shed more inches from their waist than folks who consumed a different caffeinated beverage. However, as time went on, those benefits didnt hold up, and six months later there were no statistical differences between the two groups of study participants. So, does drinking black tea really promote weight loss? We asked a researcher for the truth.

In a 2017 study at UCLA, mice were fed either a high-fat/high-sugar diet or a low-fat/low-sugar diet. The mice on the high-fat/high-sugar gained weight, but when researchers added black tea or green tea powder, their weights dropped to the level of those on the low-fat/low-sugar diet. It was remarkable that the body fat deposits decreased, says Susanne Henning, Ph.D., R.D., a professor of nutrition at UCLA Center for Human Nutrition and lead author of the study. The tea extracts also changed which bacteria grew in the intestinethe pattern of bacteria was similar to those found in people with lean body mass.

Unfortunately, not everything thats a boon for mice works as well in humans. The dose used in the mouse study was high, warns Henning. You would need to drink six cups of strong tea per day. Plus, polyphenols are the most important part of tea when it comes to health benefits, and Henning notes that the polyphenol composition of black tea is highly variable depending on production method, the type of tea leaf, and length of fermentation. If you opt for a decaffeinated tea (something that might be necessary if youre drinking six cups a day!) or prefer a flavored brew, that extra processing can also lower the number of polyphenols.

Theres a lot of research behind the health benefits of green tea and it seems to be more effective because the chemicals in green tea are absorbed directly into the bloodstream. However, Henning and her colleagues now believe that black tea is beneficial tooit just works differently in the body. Black tea has polyphenols with larger molecular weights that arent absorbed in the small intestine, she says. The bacteria in the intestine have enzymes to break them down into smaller compounds that can be absorbed. In Hennings study, black tea increased the activity of a substance in the liver that stimulates thermogenesis, a process that uses fat to produce heat instead of letting it be stored. The researchers dont know what triggered that change, but they think those smaller particles that were broken down by bacteria have something to do with it.

Its not a miracle drink that will put you in your skinny jeans tomorrow, but unsweetened black tea might be a smart addition to your menu if youre already eating healthy or decide to drink it place of sugary beverages. Black tea can be part of a healthy diet, says Henning, but the important principle for weight loss is to consume fewer calories than the body needs.

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Black Tea Help for Weight Loss - Health Benefits of Tea - Prevention.com

WW International (NASDAQ:WW) traces its roots back nearly six decades, and for much of that time, it was known as Weight Watchers, a name that still resonates with people. Since the weight loss industry has always had fad diets and fly-by-night operators, this staying power is impressive.

With people forced to stay home these days, many are dealing with weight gain and unhealthy habits. WW International's strong brand recognition and focus on a person's well-being make it a natural choice for consumers looking for that extra push in the right direction.

Oprah Winfrey feels so strongly about the company that she has a significant ownership stake and sits on the board. She also embarked on a tour,WW Presents: Oprah's 2020 Vision, which is now a free online seminar that promotes the wellness vision.

While a good company doesn't always equate to an attractive investment opportunity, WW International has strong potential.

Image source: Getty images.

A few years ago, WW International broadened its focus from just weight loss to an individual's overall health. Why is this important? Other companies concentrate on helping people lose weight, but WW's approach allows the company to attract and retain members for a long time since the emphasis is on maintaining a healthy lifestyle, with weight control only a part of the broader program.

There are a lot of diet and fitness companies, but WW International's offerings stand apart. One competitor, Jenny Craig, has been pushing a new program that encourages rapid initial weight loss, and it sells users its own food. Another company, Noom, does take a broader wellness approach, but its subscription service costs $59 per month (with an annual plan coming in at $199). WW International's all-digital offering costs $21 per month, although there are promotions for those who sign up for a longer period. There is also a $55 monthly plan if you want access to a coach.

The company has been pushing digital products as part of its holistic wellness strategy. The web-based and app programs allow you to track your points easily (a core concept is assigning point values for different foods), keep tabs on your exercise using different trackers, and connect to others (e.g., share recipes).

This has helped drive overall subscriber growth, which increased to five million in the first quarter, a year-over-year gain of 9%. More than 70% of those are purely digital subscriptions. Revenue rose 10% to $400.4 million, and adjusted operating income increased 30% year over year to $28.5 million.

COVID-19 has accelerated the shift in the business, with the disease causing the company to suspend in-person meetings and move members to a virtual experience. For the quarter, digital subscribers grew 16% while digital + studio subscriptions (those who attend in-person meetings and subscribe to a digital offering) dipped from 1.5 million to 1.4 million.

Headwinds from the pandemic also forced the company to implement a $100 million cost-savings initiative. This has resulted in eliminating positions as physical meeting spaces become less important to maintaining an online community. Though management took these steps to address the current environment, they should also allow WW International's profit to expand down the road as the business recovers.

WW stock remains down over 40% from its year-to-date high mark despite more than doubling in the past two months.

The company does have a fair amount of debt -- $1.7 billion at the end of the first quarter. A smaller debt burden is better during an economic downturn, but this is not your typical consumer-discretionary company. I expect people to continue turning to its programs to look and feel better. The company has evolved as it has provided a successful approach with long-lasting benefits. To me, that is a winning formula.

See the article here:
WW International Still Leads the Pack in Weight Loss - Motley Fool

Rebel Wilson is committed to her weight loss journey, even if it sometimes feels challenging.

The actress has been showing off a trimmer figure lately, and she just got real with fans about her health goals and what keeps her motivated.

"Ill be honest with you guys - with my 'Year of Health' mission Im trying to get to 75kgs and career wise am trying to get one of my movies into production before the end of the year! Both of these things are requiring a daily effort and theres constant set backs - but Im working hard x," Wilson wrote in a new Instagram post.

The "Pitch Perfect" star knows firsthand how hard chasing your goals can be, but she left fans with some words of encouragement to help motivate them during these difficult times.

"Even if you have to crawl towards your goals, keep going x it will be worth it. Try and give a little bit of effort each day...I know some days are frustrating as hell, you feel like giving up, you get annoyed at the lack of progress...but good things are coming your way " the 40-year-old wrote.

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Wilson's followers were quick to compliment the actress on her hard work and her commitment to fitness. "Keep killin it!! We are all extremely proud of you!! " @adreamworthmeltingfor commented.

Many Instagram users were appreciative of the star's honesty and loved her words of motivation. "Thanks girl!!! We all need to cheer each other on!!" @rikkilyn_kourtni wrote.

Some of Wilson's followers, including @nicky.superstar, seemed to feel a strong connection to her words: "honestly girl thank you for this post because I have been feeling really low with my exercise and losing weight lately! I know there is great things to come to even if we try a bit everyday! So grateful to see Im not alone in this !! ."

In January, Wilson announced that she was making 2020 The Year of Health and vowed to make "some positive changes" this year.

The star's trainer, Jono Castano, shared an update on her progress the same month and revealed that Wilson had been working out seven days a week.

Since then, Wilson has been sharing regular updates about her journey.

In 2016, the actress said she hadn't really felt pressured to lose weight while working in Hollywood.

"You know what? People say, 'Don't lose weight,'" Wilson told E! News. "You don't want to be in that weird range of 'are you skinny or are you fat'? Because how do you class yourself then? Weirdly, a lot of people say don't. But then I guess when you're doing movies with actresses who are super skinny and whatever and you got to do a photo shoot side by side then you notice you're twice the weight they are."

In the end, Wilson said she's always been focused on feeling confident and comfortable in her own skin: "You never want to be, like, too unhealthy because that's bad. But you just want to be comfortable with who you are, whatever your size."

See more here:
Rebel Wilson gets real with fans about her weight-loss journey and goals - TODAY

Daphne Oz is opening up about her postpartumweight loss journey.

On Wednesday, the health and wellness expert revealed that she has lost 50 pounds nine months afterwelcoming her daughter Giovanna "Gigi" Ines.

Taking to Instagram to show off her transformation, she explainedthat she has been able to lose the weight by switching to healthy eating habits, noting that she's on her way to her goal weight.

"I'm down nearly 50lbs since giving birth to Gigi 9 months ago," she shared, along with a mirror selfie of herself showing off her svelte frame. "I still have a way to go, but my aim to feel strong in my skin, energetic for my kids, and to love the way my clothes fit have been my guide I've had these goals in the back of my mind throughout the upheaval and stress of the past few months, because historically for me it would have been such an easy way to slip back into old emotional eating habits."

A WW ambassador herself, Oz credited working with a WW coach with finding the healthiest approach to losing weight, adding, "my@wwapp and amazing coach Lisa have been incredible extra support to help me make the smartest decisions possible the precision of the program is based on the millions of people it has already served, and these guardrails help keep me honest in total food freedom (those points are ours to spend how we want!)"

Back in August, Oz revealed that she and husband JohnJovanovic, who are already parents to Philomena, 6, Jovan, 4 and Domenica, 2, had welcomed baby Gigi with an exciting announcement.

"Our beautiful girl is here!! Giovanna Ines Jovanovic (Gigi!!) joined our family Wednesday, August 14, 2019 at 9:03pm and our hearts and hospital bed have never been so full," theMasterChef Juniorjudge wrote,posting a picture of the Jovanovic family together.

Before welcoming their bundle of joy, Oz opened up about her difficult pregnancy with People and how she prioritized her fitness throughout. "This has been my hardest pregnancy, physically," she told the outlet. "But trying to feel good in my skin, whether it's finding little ways to take care of myself or finding clothes that fit in a way that makes me feel good, has made a big difference."

Months after Gigi's arrival,The Happy Cookauthor shared some of hertips for fitting in a workout while juggling being a mom of four, sharing thatshe has gotten into a "really great rhythm of making that half an hour time" for herself every couple of days to do various fitness activities. "I really tried to stay active during my pregnancies and I have older children to run after," she told E! News in February. "It's not like I totally fell out of shape but I think that continuing to remind yourself of ways to give back to yourself is great."

Read this article:
Daphne Oz Reveals 50-Pound Weight Loss 9 Months After Giving Birth - E! NEWS

Detox Tea: Here is an easy way to make the weight loss beverage, and why you should consume it every day  |  Photo Credit: iStock Images

New Delhi: Detoxing your body is extremely important. When we consume foods and beverages that contain antioxidants, it reduces the free radical activity in the body. This helps reduce oxidative stress, and can help ward off diseases and lose weight.

Detox teas are a great beverage to include in your diet for weight loss. Know how you can make the drink, and how it helps to lose weight.

Detox tea can be of many types, depending on the ingredients used for making it. Turmeric tea, Lemon Ginger tea, and many others are equally good, and should be made a part of your diet. Here is how you can make Lemon Ginger tea for weight loss.

What you need:

How to make:

How Lemon Ginger detox tea helps in weight loss

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

For full coverage on Coronavirus pandemic, click here.Join the Times Group initiative #MaskIndia.Share a picture with your home-made mask on your social handles using #MaskIndia. The best picture will be featured in TOI and on maskindia.com

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Detox Tea: Here is an easy way to make the weight loss beverage, and why you should consume it every day - Times Now

The global Weight Loss Therapeutics market study presents an all in all compilation of the historical, current and future outlook of the market as well as the factors responsible for such a growth. With SWOT analysis, the business study highlights the strengths, weaknesses, opportunities and threats of each Weight Loss Therapeutics market player in a comprehensive way. Further, the Weight Loss Therapeutics market report emphasizes the adoption pattern of the Weight Loss Therapeutics across various industries.

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Weekly Update: Global Coronavirus Impact and Implications on Weight Loss Therapeutics Market 2020: Analysis By Regional Outlook, Competitive...

By: Lifestyle Desk | New Delhi | Published: May 24, 2020 7:10:00 pm Try this drink if you are looking to keep your weight in check. (Source: Getty/Thinkstock)

It is easy to lose track of your health and end up putting on a few extra kilos, especially when in lockdown. But, if you are thinking of staying fit and healthy, you have to be conscious of what you are consuming and how much of physical activities you are getting every day. If weight loss is your prime agenda, here is an interesting concoction that you can easily make at home. The best thing about this drink is that it is both healthy and delicious. Read on.

ALSO READ |These 2 morning drinks will help you boost your immunity

The drink contains two primary ingredients jaggery and lemon. Both of them can be found in almost every Indian kitchen. Individually, they are packed with their own health benefits and together, they make a great team.

It is said that when you add jaggery to the diet, you boost the bodys metabolism, which in turn helps you burn the fat around the belly area faster. And lemon water or lemon juice is anyway considered to be a magical remedy for skin woes. It helps clean the body by flushing out toxins, thereby promoting weight loss.

When you combine the two, you give your body a healthy dose of Vitamin C and water, and also antioxidants and zinc. Jaggery being a healthy replacement of sugar is low in its calorie count but rich in immunity-boosting properties. Together, the goodness of lemon and jaggery can keep your digestive system clean and your respiratory system clear.

To make this drink, you will need a glass of lukewarm water, a teaspoon of lemon juice and a small piece of dry jaggery. All you have to do is mix the three ingredients well. Stir continuously till the jaggery dissolves in water. Once done, the drink will be ready for consumption. Enjoy this weight loss concoction every day, preferably in the mornings on an empty stomach.

ALSO READ |Do you know the health benefits of papaya seeds?

With the temperature soaring in many parts of the country, it is advisable that you add some mint leaves to this drink as well, so that it cools the body from inside and makes you feel refreshed. If you think the jaggery is making the drink too sweet, reduce the size of the chunk next time.

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Have you tried this weight loss drink featuring jaggery and lemon? - The Indian Express

A CLIENT once called me a mad scientist, referring to my professional belief and strategical approach to make his fitness dream and goals a reality, Gold's Gym personal trainer Jerry Diaz said.

My favorite quote in everything I do is, Trust the process. Similar to everything in life, there is a process in creation. If an individual doesnt take the proper approach, no matter the setting or goal, it would only lead to disappointment and frustration. Instead of leaving result to faith and assumptions, it is best to use data and understand how our body functions. As a professional fitness and nutrition trainer, I utilize that approach.

Kat Taylor Coldeen, center, with Gold's Gym trainers Kelvin Fitial, right, and Jerry Diaz.

Diaz said it is important to understand the process of weight loss and the elements that play a huge role in making it happen. For example, he added, it is critical to be aware of how one's Resting Metabolic Rate or RMR works. RMR is the total number of calories burned when your body is completely at rest. Body type, age, health background, life status, and environment are also important factors to consider.

In addition, you need to understand what calories are. Calories are the energy in food we consume. Our body has a continuous demand for energy and uses the calories from the food we eat to function. Energy from calories fuels our every action. We need to eat so our body can function appropriately to lose weight and meet our other fitness goals.

Diaz said if an individual cuts about 500 to 1,000 calories a day from his or her diet, he or she will lose about one to two pounds a week.

Here is a professional tip that I utilize for weight loss, he said. Its called thermogenesis, which means the process of creating heat within the body. Its similar to metabolism since the body burns calories in order to produce heat.

Kat Taylor Coldeen performs reverse lunges at Gold's Gym during a personal training session.

Thermogenesis happens when one exercises or performs daily tasks such as cooking or standing. Calories are also burned during digestion, absorption, and storage of food.

Diaz said thermogenesis can be influenced by our diet, exercises, and the temperature of our external environment.

But again, prior to starting a fitness journey, it is important to seek professional help, Diaz said. With the proper diet, workout, and motivation, he added, we can reach our fitness goals. However, staying fit requires another process that we also need to learn.

Did-you-know fitness facts

References

https://www.everydayhealth.com/news/essential-facts-about-your-metabolism-weight-loss

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065

https://www.laparoscopic.md/glossary/basal-metabolic-rate-bmr

https://www.healthline.com/nutrition/thermogenics

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BBJ Fitness Corner | Understanding the process of weight loss - Marianas Variety