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Answer:

As a beginner, you can try five below steps to lose weight:

Step 1: Eat in order

Drink a small glass of water before your meal to completely eliminate hunger. Start your meal with a bowl of vegetable soup to partly fill up your stomach. Consume protein dishes afterwards, and then conclude your meal with a smaller portion of carbohydrates.

This eating order helps you to better control your calorie intake.

Step 2: Increase your vegetables and protein intake for each meal

Eating too few vegetables and protein food sources may lead to an imbalanced meal. Consuming these nutrition groups also keeps you full for a longer time, which can prevent quick hunger and cravings, some of the things that make it hard to lose weight.

A standard main meal should keep you full for four to six hours. To achieve this, people weighing between 50 and 70 kg should consume at least 20 to 25 grams of protein and two servings of vegetables per meal. This is equivalent to a bowl of steamed greens or two hand-size plates of salads.

You should always have a plate of vegetables and a bowl of soup on the table, along with readily available sources of protein like eggs, seaweed, lean chicken floss, or mushroom floss to increase your protein intake in each meal.

A woman in sportswear holding an apple and a tape measure. Illustration photo by Freepik

Step 3: Replace refined with whole grains carbohydrates, chew thoroughly, and extend your mealtime to at least 25 minutes

Starch is one of the essential macronutrients that need to be consumed daily, accounting for 30% to 60% of vital energy. Therefore, replacing refined starches (those without bran or husk) with whole grains (those with bran and husk) is a top priority in the journey towards a healthy diet. The simplest way is to substitute white rice with brown rice, or other options like quinoa, oats, barley, or incorporate various legumes while cooking for diversity and to avoid monotony.

Chewing your food thoroughly and extending your mealtime to at least 25 minutes is essential. Chewing thoroughly helps reduce mindless eating and drinking, while also helping you stay full longer. 25 minutes is the time it takes for your brain to receive signals of fullness from your stomach, so maintaining a meal lasting for this period helps you feel satisfied for a longer period.

Step 4: Exercise before consuming less healthy dishes

If you plan to eat dishes that are high in oil or fried, it is a good idea to engage in at least 30 minutes of exercise before your meal. Oils are high in fat content (9 kcal/g of fat), making it easy for the body to store excess energy and not create the calorie deficit needed for weight loss.

In general, if you exercise regularly for at least 30 minutes every day, you can enjoy foods with higher fat content. Otherwise, it is better to stick to steamed or boiled dishes.

Step 5: Use healthier seasonings in your meals

You should limit the use of industrial seasonings as well as highly processed ingredients like bouillon cubes, MSG, refined salt, and refined sugar. Instead, it is more beneficial to use natural flavorings like dried shrimp, bone broth, boiled meat broth, turnips, carrots, seaweed, and healthy seasonings such as herbs and vegetable sauces.

This may be challenging because your taste buds have become accustomed to industrial seasonings, but it is crucial for gut health and overall well-being.

Dr. Phan Thai Tan

Fitness center HomeFits nutrition coach

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Five weight loss steps for beginners - VnExpress International

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Feb 6th, 2024 | Filed under How to Lose Weight Quickly
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Jan 28th, 2024 | Filed under How to Lose Weight Quickly
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As 2024 unfurls its new beginnings, many of us make the same promise to lose weight. But let's not just whisper; let's declare it with conviction. Losing weight isn't merely about fitting into smaller sizes or fleeting vanity; it's a profound commitment to revamping our lifestyles for the better.

This isn't just another article; it's a personal guide that understands your struggles and triumphs. Infused with real-life experiences, expert advice, and a sprinkle of humor, this piece is designed to motivate and inform.

As you read, imagine a journey filled with health, vitality, and the joy of transformation. Here's to making 2024 the year of lasting change and embracing a lighter, more vibrant you.

Here are 10 helpful tips to lose weight fast.

Let's get personal. We're not chasing quick fixes here; we're cultivating a garden of well-being. Setting realistic goals is like promising to water this garden regularly. Losing 1-2 pounds a week is more than a number; it's a narrative of patience and persistence. Revel in the small triumphs. Remember, every great story has its ups and downs; what matters is the courage to continue.

Picture your body as a stream, not a stagnant pond. Hydrating is not just about drinking water; it's about keeping the current of life flowing smoothly. Swapping soda for water isn't a mere change of liquids; it's an ode to your health. It's a dialogue between you and your body, saying, I care.

Introduce whole foods into your life like welcoming old friends at your table. Each vegetable, fruit, and grain brings its own story and nutrients to your plate. This isn't just eating; it's an act of engaging with the world, a testament to the belief that what's good for the earth is good for us too.

Meal planning isn't a mundane task; it's an adventure in foresight and creativity. It's about painting your week with the colors of various cuisines and nutrients. Each meal is a chapter in your book of health, written with the ink of intention and the pen of preparation.

Exercise is the poetry of the body, and every type of movement is a different stanza. Don't just work out; dance, play, and move with joy. It's not about the calories burned but the moments earned. Every step, jump, or stretch is a verse in your epic of vitality.

Sleep is not an intermission in your life; it's a sacred act of self-respect. It's the silent healer, the gentle restorer. A good night's sleep is a love letter to yourself, penned in the ink of dreams and sealed with the wax of serenity.

Managing stress is an art, and you're the artist. Find your medium, be it meditation, writing, or a walk in the park. It's about composing a life where stress doesn't strangle but occasionally stimulates. It's not about avoiding the storm but learning to dance in the rain.

Never underestimate the power of a supporting hand or a listening ear. Share your journey with others, not for validation but for a shared vibration of motivation and understanding. It's about harmonizing your efforts with the melody of collective strength and encouragement.

Eating mindfully is like listening intently to a favorite song, savoring every note and lyric. It's about the relationship with food being as much about the experience as the sustenance. Each bite is a word in the story of your day, written with the ink of awareness and the paper of presence.

Your journey will have its crescendos and decrescendos, but what matters is the melody of consistent effort. Perfection is not the goal; persistence is. Embrace the rhythm of resilience, the beats of breakthroughs, and the rest of reflection. This is your symphony, and every note contributes to your masterpiece of health.

Each of these tips isn't just advice; they're invitations to rewrite your story, one day, one meal, one step at a time. They're not just paths to weight loss but to a more mindful, joyful, and vibrant life.

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Resolution Goals - 10 helpful tips to lose weight fast - Sportskeeda

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Jan 2nd, 2024 | Filed under How to Lose Weight Quickly
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Weight loss is the most searched keyword of all times. With our modern eating choices and lack of movement to digest that meal in a healthy manner, most people are falling under the obese category. From workouts to hydration, we are listing all you can do to quickly reach your weight loss goal. Combining efficient weight-loss techniques that emphasize nutrition and exercise will help you lose weight quickly. For long-term health, though, it's crucial to favor permanent practices above quick weight loss. These are six surefire strategies for quick weight loss: Frequent workout Make sure your plan includes both strength training and cardiovascular exercises. Exercises that increase muscle mass and speed up metabolism include swimming, cycling, and running. Strength training, on the other hand, burns calories. Try to get in at least 150 minutes a week of aerobic activity at a moderate level. Drinking plenty of water Drink lots of water to stay well hydrated throughout the day. The body might occasionally mistake thirst for hunger, which causes needless snacking. Adequate sleep Make sure you get seven to nine hours of good sleep every night. Lack of sleep can disrupt hormonal balance, leading to increased cravings and a slower metabolism.

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Glutes exercises for bikini body transformation

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How to lose weight fast? 6 guaranteed ways that work - IndiaTimes

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Jan 2nd, 2024 | Filed under How to Lose Weight Quickly
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MANY of us are trapped in the mindset of 'more equals better' when it comes to exercise.

Whether that be a gruelling 5km run or a booty-building home workout video - we seem to think proper exercise requires hard work and lots of sweating.

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This all-or-nothing attitude can make it very tempting to give up on exercise altogether.

Not only that, but thinking of exercise this way can also increase the risk of injury, according to Sarah Campus, a personal trainer and founder of LDN Mums Fitness.

She tells the Sun: "Working out lots can sometimes result in overtraining, which can be a detriment to your progress and your health.

"You may see that you stop burning as many calories, that your metabolism and hormones are negatively affected, and that you experience more injuries."

January is a clean slate; with that, it's time to start thinking of exercise in a new, easier and healthier way.

This is where exercise snacking comes in - sadly,no eating is involved in this workout.

Instead, it is an approach to health that is the Holy Grail of the time-poor, ever-so lazy or exercise-averse.

Exercise snacks, which consist of brief spurts of exertion spread throughout the day, can do wonders for your physical health, Sarah explains.

This has been proven by multiple big studies, such as one from the Journal of Physiology, which found that workouts less than 15 minutes long could improve blood sugar control and heart and lung function.

While a separate study published in Nature Medicine journal, linked small amounts of vigorous physical activity interspersed throughout the day to a longer life.

"One of the best things about exercise snacking is that it does not have to be particularly structured", Sarah said.

This means that instead of booking in time to fit exercise into your daily routine, your exercise can slot in around whatever you have going on that day.

You dont need to head to the gym or sign up for a class for this workout.

1. Walking

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Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories andmake your hearthealthier.

You do not have to walk for hours; the NHS says that just 10 minutes daily is enough.

"Incorporating this into your routine can be as simple as includingshort bursts of speed during a daily walk or when climbing stairs," Sarah says.

Alternatively, try walking around the room at pace when you're on the phone, she adds.

2. Squats

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Squats are a functional exercise that can boost calorie burn, help prevent injuries, strengthen your core, and improve your balance and posture.

"You can get a few squats in while sitting on the sofa watching TV," Sarah says.

To do this, lead with your buttocks, keeping your back straight as you sit back down on the sofa, and stand back up.Keep the movement slow and controlled.

"Or, if you're brushing your teeth, you can try holding a squat for the few minutes it takes."

3. Lunges

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Lunges are a strength training exercise that may help you strengthen, sculpt, and tone your body.

They can also improve overall fitness and athletic performance, according to Healthline.

"You can try doing these as you wait for the kettle to boil," Sarah says.

Try standing in a split stance with your right foot roughly two to three feet in front of the left foot.

Bend your knees and lower your body until the back knee is a few inches from the floor.

The front thigh should parallel the floor, and the back thigh and the back knee should point toward the floor.

Push back up to the starting position, keeping your weight on the front foot's heel, and repeat with the other leg.

4. Dancing

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Who doesn't love a weekend boogie?

Turns out, if you cut out the booze and try dancing during the day, it most certainly counts as a workout - you'll get a lovelymood boostout of it, too.

Sarah suggests turning on some music at home and having a little spin - you can even get the rest of the family involved and have a mini dance off.

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Heres how doing LESS exercise is better for you the 4 quick moves to help you lose weight fast... - The Sun

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There are a ton of ways to sculpt and tone the lower body, but if your goal is to lose excess thigh fat and achieve long, lean legs, youve come to the right place. Not only can strong legs boost your confidence, but theyre actually so important for your bodys form and function.

Having strong,

In general, losing fat comes down to creating a calorie deficit for weight loss, says personal trainer Ben Lauder-Dykes, CPT, an instructor at Fhitting Room in New York City as well as a running and nutrition coach. As you start to lose fat, you can then begin to shape and strengthen your body and build muscle in a particular area, including your thighs, he explains.

Just note you cannot spot-target one specific area of your body to lose fat. You can reduce your overall body fat by eating healthy and exercising, but your body does not know where it is burning fat, says Lisa Moskovitz, RD, the CEO of NY Nutrition Group.

However, if you shift your body composition overall, you can potentially lose fat in your thighs and legs too. The key is to be consistent and progressive with your training and cultivate sustainable, nutritious eating habits, says Susane Pata, CPT, a spin and certified group fitness instructor.

That said, you may not see immediate results. When you lose fat, everyone is different in where they start to lose it, says personal trainer and nutrition coach Kelly Cosentino, CPT. Stay committed to the process, and eventually, you will start to see the desired changes.

Keep reading for expert-approved tips to shed thigh fat and tone your entire bod.

Meet the experts: Sarah Pelc Graca, CPT, is a certified personal trainer, weight loss coach, and founder of Strong with Sarah. Lisa Moskovitz, RD, is the CEO of NY Nutrition Group. Susane Pata, CPT, is a spin and certified group fitness instructor who has worked in the industry for 20+ years. Ben Lauder-Dykes, CPT, is an instructor at Fhitting Room in New York City as well as a running and nutrition coach. Kelly Cosentino, CPT, is a personal trainer who specializes in fat loss and muscle gain. Albert Matheny, RD, CSCS, is the co-founder of SoHo Strength Lab, Promix Nutrition, and ARENA. Virginia Weaver, MD, is a bariatric surgeon and weight management specialist at Methodist Le Bonheur Healthcare in Cordova, Tennessee.

To keep it simple, thigh fat is the excess skin and weight you hold in your thighs. Everyone has fat on their body, but women tend to have more than men, says Moskovitz.

However, lipedema is a common condition, almost exclusively in women, that causes abnormal accumulation of fat deposits in the legs, most often in the thighs, butt, and calves, says Virginia Weaver, MD, a bariatric surgeon and weight management specialist at Methodist Le Bonheur Healthcare in Cordova, Tennessee. It can be painful and often presents as a heavy feeling in your legs or bumps inside the fat that feel like theres something under your skin, per the Cleveland Clinic. People often confuse lipedema with obesity or lymphedema (swollen tissue caused by a lymphatic blockage), but its an entirely different condition that makes losing weight in your thighs extremely difficult, she explains.

Cellulite also often accompanies thigh fat and is a skin condition that appears lumpy, dimpled, or rippled. Its caused by tension between an accumulation of bulging fat cells and the fibrous bands that connect the skins surface to the underlying muscle. Weight gain may exacerbate the appearance of cellulite, but hormones, specifically estrogen, also play a role in the development.

First things first, its a good idea to pack every meal with fiber and protein to boost weight loss, since both nutrients help keep you fuller on fewer calories. Protein, in particular, is essential for building lean muscle. Moskovitz suggests aiming for a total of 25 to 35 grams of fiber and 75 to 100 grams of protein per day from veggies, fruits, whole grains, and lean meats.

Need fiber and protein ideas? Graca recommends the following eats:

Cutting back on carbs can also be helpful because when your body transforms carbs into glycogen, they're stored along with water in your liver and muscle. That means the more carbs you eat, the more water your body stores. Thats why a lot of people find they lose a few pounds immediately on a low-carb diet, says Moskovitz. A lot of that is water weight.

She suggests getting a minimum of 75 to 100 grams of carbs per day, although some people might need quite a bit more depending on their height, weight, and activity level.

Just dont skip whole grains altogether since they're an excellent source of that filling, heart-healthy fiber as well as folate, iron, magnesium, antioxidants, and phytonutrients. If youre not sure of your carb sweet spot, check with a nutritionist.

Another pro tip? Cut back on the cocktails. Whether you go for light beer or a mixed drink, they can easily add up to at least 100 to 110 calories per beverage, according to the U.S. National Library of Medicine.

Not to mention, the foods you choose to eat while under the influence arent usually optimal either. In fact, moderate drinkers were 24 percent more likely to order something savory like salty fries after drinking, per a study from the journal Appetite. And its not just the quality of food that affects your weight but the quantity youre taking in, especially if you didnt start off the evening with a hearty meal.

Additionally, watch your salt intake. Salt makes your body retain excess water which causes bloat that can affect your whole body, hips and thighs included. Water follows salt, so the more you eat, the more water gets stored instead of being filtered out by your kidneys, says Moskovitz. By cutting back, youll notice almost an immediate change in how you feel and how your clothes fit.

Most people need 1,500 milligrams of sodium per day (the upper limit is 2,300 milligrams), per the American Heart Association's (AHA) recommendationsbut many people are getting way more than that. Cut back by limiting processed foods like sauces, canned veggies, and soups, which are often loaded with sodium.

On the flip side, add more electrolytes to your diet. Youve likely seen them in sports drinks, but electrolytes like calcium, magnesium, and potassium are plentiful in many healthy foods that might already be in your diet. All of themand potassium, in particularcompete with salt. The more [electrolytes] that you have, the less salt your body will retain, says Moskovitz. It helps keep the fluid balance stable, so your body flushes out water retention.

Dark leafy greens, yogurt, and bananas are excellent sources of various types of electrolytes, and Moskovitz says everyone should aim for nine servings of fruits and veggies every day: two to three half-cup servings of fruit, and the rest veggies (one cup raw or one-half cup cooked).

Exercises like squats, lunges, and deadlifts work the small muscles of your inner thighs along with other leg muscles, and thats important for getting your legs nice and toned, says Albert Matheny, RD, CSCS, the co-founder of SoHo Strength Lab, Promix Nutrition, and ARENA. However, exercises to engage your adductors and abductors can be the icing on the cake, he says.

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Just make sure you have a plan in mind, and don't randomly add a leg day every once in a while. Ideally, try for two days of leg workouts each week in addition to making sure to work your upper body on the same or different days.

Another important point is switching up your moves, says Lauder-Dykes. Different exercises can challenge a muscle group in a different way.

Some examples: Add front squats to your routine and target your quads, and do back squats to work your glutes and hamstrings more. Focus on single-leg movements (like lunges and split squats) and your stability muscles, including your inner and outer thighs, will fire up to keep you steady, Lauder-Dykes says.

And dont neglect the heavy weights, says Matheny. Losing weight in your thighs (and all over) takes effort from a lot of different areas, so work on upping resistance as you build muscle and get comfortable with movement patterns.

Any activity that gets your heart rate up is also a good bet to spend calories and burn body fatincluding on your hips and thighs. The higher your calorie burn, the bigger the calorie deficit you can create, and the more likely you are to lose weightand reduce fat all over. The AHA recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity (or a combination of both).

For example, cycling is a solid cardio option that can help with reducing overall body fatnot just thighs, says Pata. "Cycling that is progressive and consistent can help burn fat and calories with each sessionand that can add up to developing overall lean body mass, she explains. At the same time, leg muscles are being conditioned, which can help change the contour of the leg.

Walking is also a great way to ramp up your energy expenditure throughout the day, so doing it on a consistent, weekly basis will definitely add up in weight loss over time, says Pata. Just note you won't see immediate results, which is why it's important to keep doing it every week. Over time, walking can change the bodys resting metabolic rate (the total number of calories burned when your body is completely at rest) because it can help increase lean body masswhich will require more energy expenditure, she explains.

To get the walking benefits, Pata suggests walking three times per week and aiming for 30 minutes each session. When you feel more energetic, go for a longer duration, and when you feel short on time, go for shorter durations, but make up some of the time with extra walk sessions per week, she adds. If youre ready to level-up, try jogging, running, or mixing up all three.

To get more bang for your buck in a shorter amount of time, combine strength training and weight lifting with HIIT, says Lauder-Dykes. This also helps increase energy burned at rest and better performance, so you can go at higher efforts and intensities, and be able to sustain it for a longer period of time, he notes. That blend of strength and interval work leads to an even higher calorie burnwithout actually having to work out more.

If the above measures are unsuccessful and stubborn thigh fat wont budge, Dr. Weaver recommends talking to your doctor about other possibilities, which may or may not include surgical thigh fat removal. The key words here are "talk to your doctor" since they can address your concerns and come up with the best personalized treatment plan for you.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. Shes a mass consumer of social media and cares about womens rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

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How To Lose Thigh Fat - Expert Tips To Tone The Legs And Thighs - Women's Health

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Dec 25th, 2023 | Filed under How to Lose Weight Quickly
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PhenQ United Kingdom - UK: A New Way to Lose Weight Quickly and Easily

PhenQ United Kingdom - UK is a natural supplement that helps you lose weight in different ways. It is suitable for anyone who wants to slim down or build muscles. You can try it out and see the results for yourself.

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PhenQ United Kingdom - UK Reviews: Does It Work? Know Pros - Deccan Herald

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Dec 16th, 2023 | Filed under How to Lose Weight Quickly
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Sponsored Destiny Keto ACV Gummies Reviewed Is It Legit? You Wont Believe This!

November 17, 2023 1:30 am

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The news and editorial staff of Sound Publishing, Inc. had no role in the preparation of this post. The views and opinions expressed in this sponsored post are those of the advertiser and do not reflect those of Sound Publishing, Inc.

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Destiny Keto ACV Gummies Reviewed - Is It Legit? You Wont ... - Sequim Gazette

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Nov 19th, 2023 | Filed under How to Lose Weight Quickly

Supermodel Linda Evangelista said that shes used unhealthy methods in the past to maintain her slim physique.

The 58-year-old Canadian-born star made the revelations on an episode of the podcast Ruthies Table 4, saying she used cleanses and other extreme methods to lose weight while she was working in the fashion industry.

I started doing cleanses all the time, and I loved doing these cleanses, but I think they were very harmful to me, Evangelista said during the interview. She recalled doing the popular Master Cleanse, a liquid juice fast made popular by Beyonce in 2006.

I did the Master Cleanse quite a few times, but I would do medicinal cleanses, where its like a powder drink, like the rice base theres different brands that do them, the model continued.

You just do liquids, mostly water with lemon and mints and teas, and you get a glass of juice a day, and you get a diluted watered-down vegetable once a day called a soup, Evangelista said of the methods she used while attending different medical spas. But its basically a starvation diet.

Its been quite the journey. I will never do the deprivation I wont do that again, she added.

While Evangelista isnt interested in long-term deprivation diets, she did admit to still enjoying a nice 24-hour fast of just celery juice occasionally. I do still enjoy doing something like that. I find it refreshing, and you kick-start your head and your mind into a new place of like, OK, Im going to get on this healthy track.'

The model made headlines in 2022 after going public about being permanently deformed following a botched plastic surgery procedure, as The Daily Wire previously reported. Evangelista had undergone the fat-reducing procedure CoolSculpting in 2015 but had an adverse reaction which caused her to retain fat tissue rather than lose it.

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Evangelista said she stopped eating to try to counteract the fat growth but it wasnt enough to stop large bulges from forming on her body. Her appearance changed so much that she didnt want to leave the house.

I loved being up on the catwalk. Now I dread running into someone I know, the former model told People at the time. I cant live like this anymore, in hiding and shame. I just couldnt live in this pain any longer. Im willing to finally speak.

The model filed a lawsuit against CoolSculptings parent company, Zeltiq Aesthetics Inc, for $50 million in damages. The case was settled in July 2022 for an undisclosed amount.

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Model Linda Evangelista Recalls Extreme 'Cleanses' In The 90s ... - The Daily Wire

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Nov 19th, 2023 | Filed under How to Lose Weight Quickly
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