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Modern lifestyle is largely sedentary in nature, owing to which many of us fail to meet our daily physical activity requirements. The impact of it has been further bolstered by the Covid-19 pandemic that has introduced us to a hybrid work culture where we spend a lot of time at home.

This compromise on physical activity bears a significant impact on ones weight. Once weight gain sets in, it becomes very difficult for people to shed the extra kilos. Added to this, increased weight also brings along its own set of nasty health risks such as obesity, diabetes, high blood pressure, and heart disease among others. While most people aim to lose weight quickly, real success lies in losing weight gradually and steadily. Healthy weight loss is an ongoing lifestyle that includes portion control on meals, healthy eating patterns and regular physical activity.

This makes it very important for people looking to start their weight loss journeys to choose the correct method. Currently Allurion is one of the most trusted brands in the country and it has been designed the right way to help people get on the road to weight loss and better health.

Q.1 Tell us about how Allurion's weight loss method has been developed and how is it effective in shifting the scales?In 2009, in their second year at Harvard Medical School, Shantanu Gaur and Sammy Levy started to rethink popular weight loss perceptions. Being a qualified doctor, I really appreciate the novel thought they carried. To better understand the journeys of overweight people or those struggling with obesity, Shantanu and Sammy did something unusual. They started listening to their patients' stories, and with this, their product and method kept evolving and has now boiled down to a simple 15 minutes walk-in method. It is now transforming thousands of lives worldwide.

Q.2 As a weight loss expert, what other steps should a person take to manage their metabolic health?There are specific steps that a person can take to help boost their metabolism to some extent. For instance, they should eat more protein, have a nutritional diet, have a proper sleep cycle, stay hydrated, exercise and also pay attention to their fitness.

Q.3 Tell us about Allurion's research and clinical trials in weight loss and metabolic health.Allurion sets you up for long-term weight loss success. After approximately 16 weeks of adapting the method, multiple clinical studies have demonstrated that patients lose 10-15% of their total body weight on an average. It improves the metabolic function of the body to initiate weight loss. Allurion has successfully treated more than 80,000 people and has been accepted in 58 countries. It is a method for weight loss that sustains and has recently made its way in India.

Q.4 Tell us how one can expect to lose weight through the Allurion Method?It starts with an easy-to-ingest Allurion swallowable capsule a somewhat larger soft vegan capsule that can be taken with the help of a glass of water. Once it is taken, a simple X-ray is done to ensure if the capsule has reached its proper position. This proprietary capsule is a technological breakthrough that has taken years of research and hard work to develop. It contains a deflated balloon (made of extremely safe, medical quality materials), and is attached with a thin catheter, through which water is filled into the balloon. Once filled, the balloon takes up a volume of about 550 cc in the patient's stomach. It creates a feeling of fullness and reduces food intake to that extent. Naturally, it takes away hunger and it means people eat less food at mealtimes. The starting BMI for undergoing the Allurion Method is 27 and up, with the best results between 27 and 35. And yes, the Allurion balloon degrades itself inside the stomach. In about 16 weeks, it deflates itself and gets flushed out automatically, leaving no traces whatsoever.

Q.6 Tell us about your journey in the field of weight loss and metabolic research.As a young medical professional, I realized that obesity is a disease that also brings in several comorbidities. In 2008, I resolved to help people who were wanting to lose substantial body weight. I am glad that I am termed as one of the most experienced bariatric surgeons in the Asia Pacific. I specialize in bariatric, metabolic and robotic surgeries. I also perform endoscopic procedures for the same purpose. I am credited with performing nearly 17,000 bariatric surgeries. I also introduced the Endoscopic Sleeve Gastroplasty (ESG), a non-surgical weight loss procedure in India.Q. 7 Help our readers understand the scientific reasoning behind the Allurion weight-loss method.Not surprisingly, studies have found that hunger is the driving factor behind diet failure. Dieting is difficult and often affects several aspects of your life, including your social life and relationships. The Allurion method reduces the feeling of hunger during the approximately 16 weeks it is in your stomach, which means you will feel more confident and lower your risk of overindulging. As they say, it takes three weeks to form or drop a habit and then self-control takes over. Allurion empowers you to take charge of yourself.

The method, combined with your healthcare team and nutritionist supporting you, allows you to recalibrate your relationship with food. Allurion has more success than dieting alone because patients feel less hungry, fuller more quickly after eating, and will not have hunger attacks typically experienced when dieting.

When combined with intensive weight-loss strategies, the Allurion method leads to nearly 2.5 times more weight loss in 16 weeks than when undertaking an intensive weight-loss plan alone. Seventeen per cent of patients undertaking intensive weight-loss strategies alongside the Allurion method have achieved a weight loss of over 20% of their total body weight.

Q. 8 Help us understand what weight loss through the Allurion method entails. How is it different from weight loss surgery?Allurion is a complete weight loss method that comprises a combination of various approaches to losing weight that sustains. This innovation is a scientifically proven swallowable capsule that is easy to take and helps you quickly take off those stubborn kilos.

The swallowable capsule helps you lose weight whilst training your body towards a better lifestyle focused on sustaining it. On the other hand, weight loss surgery is an invasive procedure that causes permanent changes in your system to push your body towards losing weight by changing the absorption and consumption of food in your body. In my opinion, and as I recommend to my patients, bariatric surgery is the last resort.

Q.9 There is a lot of misinformation on the Internet about weight reduction procedures. What, according to you, should prospective consumers look for before zeroing on a particular procedure?Gaining weight owing to a sedentary lifestyle and other habits such as playing video games, watching movies, eating snacks and partying with friends is not something anyone wants. To lose those extra kilos, people would generally advise you to have a regular diet, maintain an exercise routine, walk, run, swim, hit the gym, do yoga, or opt for either ayurvedic treatment or liposuction and surgery. The list is endless and unfortunately the irony is that different people lose weight differently and none among these methods can guarantee weight loss.

Disclaimer: The views and opinions expressed in the story are independent professional judgments of the doctors/ experts, and TIL does not take any responsibility for the accuracy of their opinions. This should not be considered a substitute for medical advice. Please consult your treating physician for more details. This article has been produced on behalf of by Times Internet's Spotlight team.

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Weight loss expert, Dr. Mohit Bhandari on metabolic health, and the globally acclaimed weight-loss innovat - Economic Times

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Jun 27th, 2022 | Filed under How to Lose Weight Quickly

For people looking to lose weight, it can be hard to know where to start. Not only are there scores of commercial weight loss programmes to choose from, theres also plenty of confusing and contradictory weight loss advice to be found online or in magazines.

But the best person to help you lose weight may actually be your family doctor, as our recent review showed. We found that weight loss programmes delivered by general practitioners (GPs) and their teams can help people lose weight and reduce their waist size.

We also found that people were able to maintain their weight loss even after two years.

To conduct our review, we looked at 27 studies with data from 8 000 people. There was a lot of variation in the weight loss programmes offered by GPs. Some studies involved participants who only had one short advice session with a doctor, while others involved multiple visits with their GP.

The length of the programmes also varied from three months to three years.

Most sessions were conducted in person, while some were done over the phone or online. In some studies, nurses, dietitians and health coaches also gave weight loss advice to participants.

The advice GPs gave to participants usually included education about increasing physical activity and reducing calorie intake through self-monitoring. Sometimes weigh-ins and feedback was also included to motivate patients.

Some studies also had GPs give patients specific diets or structured workout plans.

We found that, after a year, people who received help from their doctor lost an average of 3.7kg 2.3kg more than people who did not receive help from their GP. While this difference in weight loss may seem small, even losing 2%-5% of body weight can have a range of health benefits, such as improved blood sugar levels.

We also showed that people who lost weight with help from their GP kept around 80% of it off when followed up two years later.

Perhaps unsurprisingly, we found that the more contact a person had with their GP the better. Patients who saw their GP at least 12 times during the programme lost the greatest amount of weight.

We also found that the two programmes that had the greatest weight loss in a 12-month period were those that used a total diet replacement plan. Total diet replacements involve replacing foods with a number of formula products such as shakes and provide between 800-1200 calories per day.

These are mostly used in people with high sugar levels to try and reverse type 2 diabetes. However anyone with obesity may use them to lose weight quickly.

The third best programme involved weekly sessions for the first six months, followed by monthly sessions for 18 months thereafter. For the first month, participants were given prepackaged foods and meal replacement shakes. Replacement of foods may be easier to stick to at first as participants dont need to decide what foods to make.

Our findings indicate that having the right kind of help and advice can make it easier for people to stick with a weight loss programme and keep this weight off long term. We know from other research that having a weight loss plan can help people lose weight better than those who follow self-guided programmes.

We know from other research that commercial weight loss programmes (such as Weight Watchers or Slimming World) can also help participants lose between 0.8kg and 2.7kg on average in a year compared to those who didnt attend such a programme.

While these programmes may be moderately successful in helping people lose weight, the downside is that theyre often conducted in a group setting, may only be offered in more populated communities, and be costly, all of which could be off putting for some people.

But almost everyone has access to a GP, which may be another reason why weight loss advice given by them can be helpful for people looking to lose weight. Research also shows that having a trusting relationship with your GP may also make treatments such as weight loss programmes more successful.

In the future we are going to look at whether these programmes are effective for different ethnic groups, genders and people that live in deprivation. Many studies dont report some of these characteristics so we must make sure we are reducing inequalities by offering these programmes.

An important consideration in all of this is that doctors are already overworked - and often dont have the time to deliver weight loss programmes. But our study also showed that advice given by a member of the GP team - such as a nurse or health coach worked just as well.

If youre someone looking to lose weight, the best weight loss programme is the one youre likely to stick with. But speaking with your GP may helpful, especially if you dont know where to get started.

Claire Madigan, Senior Research Associate, Centre for Lifestyle Medicine and Behaviour, Loughborough Universityand Liz Sturgiss, Senior Research Fellow, Monash University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Weight loss advice from GPs really can help people slim down and stay that way new research - News24

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Jun 27th, 2022 | Filed under How to Lose Weight Quickly

Trying to maintain your youthful glow feels harder and harder as you get older. At the end of the day, your skin shows off some of the worst wear and tear. The Mayo Clinic pinpointed several factors that lead to an aged exterior: smoking, spending too much unprotected time in the sun, and forgoing moisturizer. Those who partake in these activities tend to end up seeing more wrinkles and a tougher-looking dermis.

Identifying what foods and ingredients you put into your body on a daily basis can also affect how young you look. Certain nutrients like saturated fat or high-carb meals have the potential to make you appear much older than you actually are, and these less-than-wholesome ingredients find their way into your body in more ways than just your daily meals.

You might also see some serious aging based on what kinds of beverages you drink over the course of the day, and keeping track of exactly how you drink can spell the difference between maintaining a healthy glow and developing more wrinkles, stretch marks, and other bodily signs of aging.

In order to identify which hydration habits lead to agingboth inside and outEat This, Not That! asked a handful of dietitians what beverages you should or shouldn't enjoy in order to keep convincing the world that you don't look a day over 28 years old.

Breaking some drinking habits can keep you looking good, but if you want to really double down on changing your diet to amp up your looks, you can't go wrong by introducing 6 Foods Proven To Slow the Aging Process at Any Age into your diet.

Drinking sugary soda every day can lead to a variety of long-term problems, and unsurprisingly, sugar is the main culprit.

"Besides weight gain, sugar stimulates the production of bad cholesterol, which increases the risk of cardiovascular disease," Edibel Quintero, RD, a registered dietitian and Medical Content Author at Health Reporter says. "Moreover, it promotes premature aging and can lead to autoimmune diseases like lupus and rheumatoid arthritis."

If you love soda and don't want to completely cut it out of your life, try mixing it up by drinking 25 Healthy, Low-Sugar Soda Alternatives instead.

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Even if you ditch soda, you aren't totally out of the woods. Despite its healthy public image, juice with added sugar can contain high levels of sugar and can keep you from looking your youngest.6254a4d1642c605c54bf1cab17d50f1e

"It is worth giving up juices, and other beverages with added sugar," Quintero continued. "Instead, a great solution would be to drink water flavored with lemon, strawberry, mint, or [another] favorite fruit."

RELATED:What Happens to Your Body When You Drink Orange Juice

If you make the decision to switch a soda or juice out for diet beverages that are sweetened with sugar substitutes, you might unknowingly do equal damage to your looks.

"While many people switch to beverages with non-nutritive sweeteners such as sucralose (Splenda), research has shown that not only do many drinking diet soda not lose weight, some studies show they consume more calories than those drinking sugar-sweetened soda," Mindy Haar, PhD, RDN, a registered dietitian and Assistant Dean at New York Institute of Technology's School of Health Professions said.

"Also, the microbiome, the community of helpful bacteria in the gut that helps with digestion and the immune system, may be affected negatively by sucralose according to preliminary animal research." The microbiome has also been linked to skin health, so making sure it's healthy can be key in maintaining a healthy complexion.

Anyone who overindulges in beer, wine, and spirits might face problems holding onto their young looks. These problems only get worse with age and if you want to look your best in your golden years, go easy during happy hour.

"Alcohol can lead to more accidents as well as falls and fractures that have more devastating effects as one gets older," Dr. Haar continued. "In addition, overconsumption of alcohol is associated with certain types of cancer and liver damage and in women, may exacerbate previous conditions such as osteoporosis, diabetes, and high blood pressure. Alcohol may also affect the metabolism of medication and as many older adults take daily medication, they may be more affected by alcohol overuse."

Alcohol has the potential to prematurely age you, but that doesn't even hold a candle to The Worst Side Effect of Drinking Alcohol.

At the end of the day, the key to looking young lies in drinking enough water and staying hydrated. Anyone who forgoes basic glasses of water for other drinks may unknowingly age themself in the process.

"Adequate hydration is important throughout life as water provides the environment for metabolic reaction, as well as a building material for body parts including the skin," Dr. Haar said.

"'Plain' water tops the list of ideal suppliers of necessary liquid with unsweetened tea and coffee helping as well. Drinking the right beverages throughout life supplies the body with the raw material to maintain optimal functioning. Less healthful choices may be associated with chronic diseases, sub-par immune systems, and broken bones which all can decrease the quality of life as one ages."

When in doubt, reach for an extra glass of water. After all, staying hydrated ranks as one of the Proven Ways to Make People Think You're Younger.

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5 Drinking Habits That Are Aging You Faster, Say Dietitians Eat This Not That - Eat This, Not That

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Jun 27th, 2022 | Filed under How to Lose Weight Quickly

Forecasters have predicted temperatures will climb to a scorching 30 degrees in June 2022. News of a summer heatwave shouldn't typically be surprising - but this is the UK, after all, and summer so far hasn't been on top form.

For many of us, the prospect of exposing our bodies to the elements, however clement will be filling us with dread. The lack of good weather so far in the year might mean comfort food has been eaten and workouts have been limited - and yet now were forced to consider the prospect of going out with our knees and arms exposed

Weight loss, however, doesnt have to be an undignified dash towards a crash diet and a frantic HIIT session. There are some easy habits that started now, will start to take effect immediately. Many of them will have added benefits to your general health and wellbeing.

Heres how to slip into the sizzle season with ease and grace.

If you enjoy sleep then heres a weight loss tip youll be happy to get into bed with. A 2022 study led by Professor Esra Tasali at the University of Chicago Medical Centre found that going to bed 75 minutes earlier each night helps you consume 270 fewer calories each day the equivalent of three biscuits.

When were sleep-deprived, our body produces more ghrelin (the hunger hormone) and less leptin (a hormone that makes you feel full).

So if youve ever reached for the frying pan after a late night its because tiredness is making you hungry.

If this is a task you regularly delegated to other two-legged family members then its time to put your boots on. A study at the University of Missouri showed that walking your dog was actually more effective for weight loss than having a membership in a gym or joining a diet plan.

If you weigh about 10st 7lbs try to walk briskly; you can burn up to 135 calories for every 30 minutes you walk.

Dr Jeff Foster, medical director of H3health, says: In addition to the physical benefits of walking, walking a dog is also good as it helps provides time to reflect, and improves mental health and wellbeing. Feeling better in yourself will help you to make positive food choices for the rest of your day.

Now is the time to be in the garden. In more ways than the obvious. Yes, making the effort now will mean you can reap the rewards later in the year.

Gardening is also an amazing source of exercise. According to nutritionists at Loughborough University, mowing, digging and planting for two to three hours can help burn off up to one pound a week.

Just half an hour weeding can burn up to 150 calories, and heavier tasks like hedge trimming can burn over 400 calories per hour.

Foster says: In the same way going for a run would be, gardening is a really positive way or burning calories, staying active, and being outside. Simply being outside we know is better for our mental health, reduces the risks of depression and seasonal affective disorder, and improves our vitamin D levels naturally.

If youve resisted the ice cream but crumbled at the sight of a cold glass of wine, then youve fallen into a common misapprehension about the calorie content of alcohol.

In February 2022, the Alcohol Health Alliance UK (AHA) revealed adults can exceed their recommended daily limit of sugar by drinking just two glasses of wine. A pint of beer can have as many calories as a Mars bar, and a large glass of white wine could be the same as an ice cream

Foster says: We know that alcohol is bad for us, but in terms of calories, alcohol and other liquid calorie drinks are just wasted fuel we dont need.

Whether you find it easier to skip breakfast or have an early dinner, there are lots of potential benefits to intermittent fasting.

A 2021 study published in the British Journal of Nutrition by the University of Nottingham showed that a group of women aged 18-45 who ate their last meal of the day between 7pm and 7.30pm for 12 weeks lost more weight and more centimetres from their waistlines than women who ate between 10.30pm and 11pm.

Intermittent fasting can improve your metabolism because it helps you burn through your carb stores during the fasting period and helps use more fat for fuel. Thus promoting weight loss.

Ulrike Kuehl, dietitian at Lumen,, a portable device and app that measures your metabolism in real time with just your breath, explains: Time restrictive eating is a type of intermittent fasting that has shown to significantly increase metabolic health due to improvements on insulin sensitivity, oxidation and inflammatory levels and even the weight by just restricting the 'eating window' during the day, more specifically, between no more than 8-10 hours during daytime.

If youre eating as you read this, you might want to put your fork/sandwich/chopsticks down. A 2019 review by the World Obesity Foundation found that mindful eating was just as effective for weight loss as limiting energy intake and restricting food choices.

Dr Foster explains: Your satiety hormone is called leptin. And it makes you feel full when it is released, but like most hormones, they take time to work and therefore by eating quickly you can get more food in before you feel full. The opposite is also true eating slowly will still stimulate leptin, making you feel full but you simply wont have eaten as much and you wont fancy any more.

Yes, eating more vegetables, whole grains, nuts, seeds and legumes could help you lose weight.

A 2019 study in the Journal of Nutrition showed that increasing fibre intake was the strongest predictor of weight loss, with 4g of extra fibre consumed daily being associated with an extra 3.25kg of weight lost over six months.

"Studies show that individuals who consume more fibre tend to be at a healthier weight, but this does not prove outright that increasing fibre causes weight loss," says Dr. Nadja Auerbach, Clinical Operations Associate at Thriva.

"Other studies looking directly at the impact of adding fibre supplements for weight loss have shown mixed results

"Theoretically, eating foods in high fibre can result in a greater feelings of fullness, and better regulation of blood sugar levels which can help with efforts to lose weight, and minimise cravings."

Sometimes its about resorting to shock tactics. Logging your food, either in a hand-written journal or an app, can help you keep track of what you've eaten so that you can understand the impact of your nutrition choices on your weight loss progress.

"The theory behind food journals is that by recording everything you eat, you are keeping yourself accountable," explains Dr. Nadja Auerbach. "This has been backed by research, which suggests that those who keep a food diary can lose more weight than those who dont."

Hara hachi bu is a Japanese term meaning Eat until you're 80% full. It originated in the city of Okinawa, where people use this advice as a way to control their eating habits. Eating slowly, see above, will help you to do this. As will using small plates so you arent tempted to give yourself a huge portion.

Try looking at your plate and deciding how much might make you feel full. Then estimate what 80 per cent of that amount would look like. Perhaps its two-thirds of the food on your plate.

"One doesnt have to focus on 80 per cent as an exact number," says Dr. Nadja Auerbach. "The aim is to stop eating once you feel satisfied, rather than overly full. You want to feel content, not hungry and not overly stuffed.

Its sensible to stay on top of your water intake when its hot. However if youve ever reached for a snack when really you should be having that delicious glass of tap water, then youre one of the 37 percent of people clinical studies have shown mistake thirst for hunger because thirst signals can be weak.

As well as reducing your calorie intake, its been suggested that drinking water increases the efficiency of lipolysis, the way the body burns fat for energy.

However, you dont have to be glugging back the glasses. The idea of drinking 8 glasses of water a day really has no evidence behind it and is just an urban myth, says Dr Foster. We need about 2-2.5 litres per day depending on activity and body shape and age.Twenty per cent of this comes from food already, so actually a better marker is to look at your urine if its light you're drinking enough.

What can be nicer on a sunny day than a jolly cycle? Youd be forgiven nowadays for thinking that youre not a cyclist unless youre in lycra. However the benefits of cycling arent exclusive to those who work up a sore sweat.

A 2016 study by the University of Colorado Boulder found that using an electrically-powered bicycle on a regular basis can provide riders with an effective workout while improving some aspects of cardiovascular health, especially for riders who previously had been sedentary. While a Norwegian study showed that electric bikes cause people to cycle longer and more often. The effect was strongest on women.

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How to lose weight fast for summer with these easy tips - The Telegraph

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Jun 17th, 2022 | Filed under How to Lose Weight Quickly

Dear Dr. Roach: Does losing weight fast when you are first trying mean you will always gain it back? -- L.R.S.

Answer: We used to think that fast weight loss universally led to regaining it, but more careful studies have shown that weight loss of at least 5 pounds in the first four weeks of trying to lose weight is a marker for future success, not failure, at keeping weight off.

The keys to a successful weight management plan are long-term changes in diet and exercise. The body has a powerful tendency to return to its set point, so continued adherence to a plan that has significant changes over the lifestyle that was associated with weight gain is essential.

Many people do regain weight, and in those cases, treatment with medication or even with weight-loss surgery may be appropriate for a subset of people at higher risk. However, some people find that maintaining the changes that got them to lose weight become second nature after a while. Getting help from professional weight-loss programs can definitely help people successfully lose and keep weight off.

Dear Dr. Roach: I am a 71-year-old woman with a history of several thyroid symptoms, yet my TSH, T3 and T4 are normal. My TPO antibody, however, continually goes up and is now over 13,000! My family physician and endocrinologist both refuse to acknowledge this.

Although imaging shows my thyroid is getting smaller and is beaten and bruised, they will no longer discuss or test for TPOAb. I have already switched doctors a couple of times. Why is my autoimmune disease dismissed? How do I find the medical support I feel is necessary? -- M.A.

Answer: Antibodies to thyroid peroxidase are found in about 20% of healthy women, up to 40% of people with Type 1 diabetes, and in 90% to 100% of people with autoimmune thyroiditis (Hashimotos thyroiditis). The very high level of antibody you have and the ultrasound findings of your thyroid make the diagnosis of Hashimotos a near certainty.

However, not all people with autoimmune thyroid disease need treatment. When the thyroid hormone levels are normal (T3 and T4 are the thyroid hormones) and the control by the pituitary gland also shows normal hormone level, then treatment with thyroid hormone is unnecessary. Thyroid stimulating hormone, TSH, is made by the pituitary and is abnormally high when the brain senses too low a hormone level and is abnormally low when the brain senses too high a thyroid level.

Your thyroid hormone levels should be carefully monitored, as you are at high risk for developing hypothyroidism, in which case you would need to be treated. Some experts treat people in your situation when the TSH level is even modestly elevated and the T3 and T4 levels are still normal.

What I am not certain of is what you mean by thyroid symptoms. Many symptoms of low thyroid hormone level (fatigue, low energy, weight gain) are nonspecific and might be caused by another condition. Autoimmune diseases often run together, and your endocrinologist may wish to consider other conditions, such as low cortisone level caused by autoimmune disease (Addisons), which can cause similar symptoms.

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 or send mail to 628 Virginia Dr., Orlando, FL 32803.

(c) 2022 North America Syndicate Inc.

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Dear Doctor: Are those who lose weight quickly doomed to regain it? - OregonLive

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Jun 17th, 2022 | Filed under How to Lose Weight Quickly

Throughout the years, trendy diets have come and gone. But while some diets of yesterday may seem quite ordinary, others are a bit more shocking. For example, in the 1920s there was a diet that just consisted of cigarettes. Another surprising one cropped up during the Victorian era when people ingested tapeworm pills because they thought this would help cut down calorie intake. From the mundane to the extreme, diets have existed in all different forms, some are harmless but ill-advised, while others are downright dangerous! Here are eight old-fashioned diets that you should never follow.

RELATED: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

Nataly Komova, RD and fitness expert at JustCBD points out that one antiquated diet you should never follow is the cigarette diet. This diet, which was popular in the 1920s, advised people to smoke a cigarette whenever they felt hungry instead of actually eating food. This was thought to help lower daily calorie intake. "Though it can help you lower your food and calorie intake, the cigarette diet can increase risks of serious health conditions such as cancer," says Komova.

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In the 1960s, Sleeping Beauty wasn't just a popular fairytale character but also the name of a harmful diet. "This was an unhealthy diet to promote weight loss that encouraged people to sleep more even when hungry," says Komova. "This diet can lead to a sedentary lifestyle and lack of essential nutrients, hence why it is among the old-fashioned diets to avoid."

Perhaps one of the most surprising and unnerving old-fashioned diets out there is the tapeworm diet. "This diet entailed consuming more food without minding if it's healthy or not as people were meant to believe ingesting tapeworms in pill form could support weight loss regardless of the calorie intake," explains Komova.6254a4d1642c605c54bf1cab17d50f1e

This diet, although popular in the early 1900s, came with a laundry list of harmful side effects. Komova points out that these tapeworm pills were linked to a higher risk of dementia, seizures, and brain, muscle, and eye damage.

RELATED:The Most Dangerous Ways People Try to Lose Belly Fat, Say Dietitians

Sara Chatfield, MPH, RDN at Health Canal names the cabbage soup diet as an old-fashioned diet that should not be followed. "While the increased cabbage intake is healthful due to the fiber and antioxidant content, the diet overall is lacking in variety," says Chatfield. She explains that it encourages people to eat cabbage soup up to three times a day, alongside only a small amount of other food types, such as fruits and meats. "The diet is low in calories so it may lead to weight loss, but much of that weight will be water and muscle due to its low calorie and protein content, and it's not a sustainable way to eat long term," she shares.

RELATED:One Major Effect of Eating Cabbage, Says Dietitian

Chatfield shares that another old-fashioned diet trend is the low-fat diet, which was big in the 1990s. "[During this time] there was a boom of fat-free and low-fat highly processed snacks like cookies, crackers, and snack bars," she says. Chatfield points out, however, that today we understand that "low-fat" does not always equate to "healthy".

"Low-fat diets have not shown significant benefits for weight loss or disease prevention," Chatfield explains, "In fact, we now know that intake of healthful monounsaturated and polyunsaturated fats from nuts, seeds, some oils, and fatty fish has health benefits." She shares that eating high amounts of highly processed low-fat products, which often have more sugar or refined carbs to take the place of missing fat, may lead to weight gain and chronic disease.

RELATED:Surprising Side Effects of Not Eating Carbs, Says Science

The Scarsdale Diet, which was popular in the X, is a diet in which you only eat 1,000 calories each day no matter your size or how active you are. "You'll definitely drop some water weight and a little bit of fat, but you'll also be hangry and miserable and probably eat everything in sight as soon as it's over," advises Esther Avant, CISSN, PN 1 & 2, ACE, and owner of EA Coaching.

"While you do need to be in a caloric deficit in order to lose weight, there's absolutely no reason to be so extreme in order to do so," Avant adds. "You'll find the process much more pleasant and your results more sustainable when you create a moderate deficit, continue to eat foods you enjoy, and acknowledge that weight loss is a process that takes time and patience."

A popular fad diet of the 1970s, the Atkins diet is one you may also want to steer clear of. "The Atkins diet was a low-carb fad created by Robert Atkins in the '70s, yet it is very much still around today," says Blair Persyn, MS, RDN, LDN, CNSC, owner of Bites With Blair, LLC. This diet asks for people to avoid foods such as starchy vegetables, tropical fruits, breads, pastas, and sweets. "Think of it as an old-school keto diet with a little less emphasis on fats," she adds.

Persyn points out that while it is important to include healthy fats and proteins in our diets, the Atkins diet takes its restrictions too far. "Relying heavily on protein and fat sources in our diets can quickly lead to excess saturated fat intake, which has been associated with obesity, heart disease, diabetes, and some cancers," Persyn shares. Plus, she adds, carbs do not need to be cut out in order for a person to lose weight or be healthy. "Whole grains, legumes, fruits, and veggies provide us with an excellent source of fiber, which is beneficial for heart health, gut health, and weight management," she says.

RELATED:19 High Protein Breakfasts That Keep You Full

Even though the Master Cleanse has been mainstream for decades now, it doesn't mean that it is necessarily healthy or safe. "Unfortunately, cleanses like 'The Master Cleanse', also known as the Lemonade Diet or Maple Syrup Diet, first published in the 1940s, are still followed by individuals todayeven though we know that it is a true blow to the body," Valerie Orsoni, nutritionist, health expert and founder of LeBootCamp.

Orsoni explains that during this diet you consume only the "Master Cleanse Mix," which is a combination of lemon juice, maple syrup, cayenne pepper, and water, for between four and 14 days. "The result is extreme caloric restriction, which means you will lose weight very quickly, but your body will go into starvation mode and learn how to better store the next time you eat." she explains.

RELATED:8 Old-Fashioned Nutrition Guidelines You Should Never Follow

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Jun 17th, 2022 | Filed under How to Lose Weight Quickly

White bread gets a bad rap, especially in the world of health and wellness. But is that daily sandwich or slice of toast really that bad for you?

If you've ever thought about giving up white bread, you might be wondering what actually makes a bread "white." It's actually less about the color and more about the ingredients.

White bread is made from flour that has been refined to remove the bran and germ (AKA the good-for-you parts). If white bread is refined and enriched, then it has some essential B-vitamins, like thiamin, niacin, and riboflavin, added back to it after processing.

Read on for five surprising effects of giving up white bread, according to dietitians, and don't miss The #1 Best Juice to Drink Every Day, Says Science.

Who doesn't need a little mood boost these days? Kicking your white bread habit could help make your world seem a little brighter.

"By giving up white bread, you might notice a positive change in your overall mood. A study in the American Journal of Clinical Nutrition found a link between diets rich in high glycemic index foods, such as white bread, and depression in post-menopausal women," says registered dietitian Elysia Cartlidge, MAN, RD.

The glycemic index helps to identify the potential of a food to raise your blood sugar by assigning a number value to food, with pure sugar being 100. White bread is a high glycemic food with a value of 71 (compared to a slice of 100% whole grain bread that has a glycemic index of 51).

Eliminating white bread and switching to foods that are lower on the glycemic index, you could see an improvement in mood swings and reduced symptoms of depression, explains Cartlidge.6254a4d1642c605c54bf1cab17d50f1e

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If you're aiming for weight loss, swapping out white bread for more nutrient-dense alternatives could help you reach your goal.

"Giving up white bread may help if you are trying to lose weight, as it's really important to emphasize foods that are higher in fiber for weight loss to help you feel satisfied," says registered dietitian Jinan Banna, PhD, RD.

Swap white bread for high-fiber, nutrient-dense carbs like whole grains, brown rice, quinoa, or sweet potatoes to feel more full and hit your weight loss goals.

Not sure which bread to grab? Try one of these healthiest store-bought breads.

White bread is digested quickly and can cause rapid spikes in blood sugar followed by swift crashes. "Giving up white bread allows room for higher fiber bread with a lower glycemic index. These include rye, whole wheat, or other whole-grain bread that provide satiety and better blood sugar control," explains registered dietitian Lisa Andrews, MEd, RD, LD Owner of Sound Bites Nutrition.

Swapping your white bread for a more nutrient-dense and high-fiber variety helps your blood sugar in two ways. First, since fiber isn't digestible, it lowers the net carbs of a food so that your blood sugar won't be affected as much. High-fiber foods also help your blood sugar rise and fall more slowly as processing fiber slows down the digestion process.

RELATED: The #1 Worst Bread to Eat for High Blood Sugar, Says Dietitian

If you're searching for a place to sneak a nap an hour or two after eating your white bread sandwich, it could be time to switch things up.

Since white bread breaks down quickly, it gives you a boost of energy shortly after eating. "This could be a good thing before going for a run or exercising for example, because you want that energy to fuel you and because it is low in fiber, it won't cause GI upset while working out," says registered dietitian Christina Laboni, MHSc, RD.

But, if you're struggling to keep your eyes open during your 2 p.m. meeting, swapping white bread for a different whole grain or high fiber choice could give you the energy you need to power through between meals. You'll get a consistent supply of energy sent to your brain and the rest of your body thanks to the slower digestion of fiber.

If you've been cutting out fat to lower your cholesterol and triglyceride levels with little success, try giving up white bread instead.

While excess fat in the diet can be stored as cholesterol and triglycerides in the body, so can excess sugar from refined carbohydrates like white bread.

Swapping white bread for a bread with more fiber can actively help to lower LDL cholesterol and total cholesterol. A review in The American Journal of Clinical Nutrition found that swapping refined foods for whole-grain foods could lower total cholesterol by 2% and LDL cholesterol by 5%.

While this may seem like a small improvement, reducing your LDL cholesterol by just one point can cut your risk of a heart attack or stroke by up to 23%.

Kelsey Lorencz, RDN

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Jun 17th, 2022 | Filed under How to Lose Weight Quickly

Some foods are considerably healthier than others from a nutritional point of view, and healthcare professionals and nutritionists consider certain foods to be extra beneficial, a case in point being black pepper.

It is not only a useful flavouring element but a rich source of minerals and nutrients. Most of everything, its easy to incorporate black pepper into your diet. If you are a fitness enthusiast looking to lose weight quickly, then you need to add black pepper to your daily menu.

However, the easiest way of consuming black pepper is to infuse it in drinks.

Other than weight loss, black pepper is highly beneficial in several sectors of ones health. Read further to know the health benefits of black pepper-infused water.

This black pepper water is an easy-to-make recipe with several health benefits. Plus, being an easily available ingredient in any store or supermarket, it becomes easier to walk towards a healthy life.

A strong immune system helps avoid illness, and black pepper is popular for having properties that can boost ones immunity.Its active compounds have a role in boosting white blood cells, which your body uses to fight off invading bacteria and viruses. Therefore, consuming black pepper-infused drinks can help fight mild illnesses.

If you are one of those who suffer from indigestion very often, black pepper water may give you relief. As it is known to interact with digestive enzymes and fluids that aid digestion, it improves one gut health. It also has a beneficial effect on pancreatic enzymes, which intensifies the whole digestive process.

Gut problems can affect ones mood, increase the chances of chronic diseases, affect immune function, and more. Studies have shown, that black pepper can help increase the good bacteria in the gut, which will fight against all possible diseases. Hence, this improves gut health. Nothing easier than consuming black pepper in form of water, as it also helps detoxify the body naturally.

Black pepper contains piperine, which is a compound that improves digestion and metabolic performance, thus reducing fat accumulation in ones body. Therefore, adding black pepper tea or lukewarm black pepper-infused water to our daily diet can help in managing obesity.

As mentioned earlier, black pepper is rich in piperine, and studies have found that it has antioxidant properties. This compound can help stop the damage caused by the free radicals.

Lukewarm black pepper water is very much beneficial for intestinal health. It replenishes skin cells and cures dryness hence, ones skin feels hydrated and rejuvenated. It also keeps the body energized throughout the day.

Warm black pepper water helps detoxify and cleanse the body from within. It secretes more hydrochloric acid in the stomach and improves the health of ones digestive system. This allows the body to feel more cleansed and glow from within.

Not only drinking black pepper water but also applying it on the face, can improve the skin texture. If you are one of them who is facing tiny bumps on the skin; take a table spoon of coarse black pepper powder and mix it with a teaspoon of yoghurt. Apply it to the face and gently massage it. Leave it for 15 minutes before washing off with lukewarm water. This will help the skin regain the clear glass skin texture.

On the other hand, drinking a combination of peppercorn and warm water can help the skin cure itself from within.

Steps to make black pepper water:

Boil a few black peppercorns and boil them in one cup of water. When the water changes its colour to look a little concentrated. Off the flame and pour the water into a mug and have it.

Health benefits of Black Pepper Water: Helps in weight loss, improves skin texture and many more - Kalinga TV

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Jun 17th, 2022 | Filed under How to Lose Weight Quickly

On average, 2.9k of you search 'how to get rid of love handles' every month. If losing them will give you more confidence, we're here to help, but know that the deposits of fat around the side of your waist are completely normal. In fact, you evolved the tendency as a way of cocooning some of your body's most key functions.

'This area is one of the most common sites to store fat due to a primitive mechanism designed to protect visceral and reproductive organs,' says body composition expert Elliott Upton, a NASM-certified personal trainer and Head of LiveUP Online Training at Ultimate Performance.

That said, excess fat in this area counts as visceral fat (fat around the organs), which could be harmful to your health since it can inflame tissues and organs and narrow your blood vessels, thereby causing heart issues. Of course, this isn't always the case, but if you think you could fall into this camp, we'd advise seeing a GP for individual advice.

Otherwise, the best route to take is one that betters your body composition with sustainable and healthy habits, and that's exactly what we're here to debunk. Behold, a complete guide on how to get rid of love handles.

'Essentially, if you are consuming more calories than you expend through activity, you will gain fat, and the hips is one of the potential places this extra fat will be stored,' says Upton.

Tom Ward, Director of Personal Training at embody Fitness, notes that: 'Body fat will be distributed around different areas of the body depending on a person's genetic predisposition to fat storage sites.' However, as previously mentioned, said predisposition is all about giving your body a buffer between your visceral and reproductive organs and the outside world.

So, it's sort of your body's way of protecting itself.

Partially. As with most things related to your body, there's a blend of your genetic predisposition to certain fat-storage sites, as well as your lifestyle decisions around what you eat, how much you exercise and your stress levels - all of which we'll come onto below.

This is super variable on the exercise and diet approach you adopt, and depends on how much time you put in. 'The more compliant you are with your training and nutrition programme, the faster you will reduce them,' says Upton.

As ever, you definitely shouldn't go on a restrictive binge diet, rather opt for a realistic and gradual plan. Ward explains that a healthy fat loss is around 0.5 - 1% body fat per week, which means, 'You should see a noticeable difference to body fat levels within 8-12 weeks if following a structured exercise and nutrition plan.'

As with any other part of your body, you can't spot reduce fat. You also can't pick and choose where your body sheds the weight first. But with regular exercise and a healthy diet you will eventually hit the area in question.

Ward suggests, 'A structured and balanced weight training regime targeting your body's biggest muscle groups, as this will have an optimal effect on excess body fat.

'We would generally choose exercises such as squats, deadlifts and lunges, progressing or regressing the exercise based on your current ability. Generally working in a heart rate range of 80-85% of a persons maximum will see the best fat burning effect.'

Both experts agree that while there are certainly benefits to running, if getting rid of love handles is your goal, then weight training is a better use of your time. 'You will get more bang for your buck in a shorter time period,' says Upton.

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'If you are trying to lose fat and shed some unwanted pounds, lifting hard and heavy is incredibly effective.'

You should be aiming for three to four gym sessions per week. But its worth noting what you do outside the gym, too.

'Many people think their hour in the gym will cut it for weight loss, but if you are sedentary for the other 23 hours in a day, your energy expenditure will be low and you will struggle to lose weight quickly,' says Upton. 'Your activity levels play a big part in whether you successfully lose weight or not.'

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'One of the biggest weight loss tools that everyone overlooks is something called non-exercise activity thermogenesis (NEAT).

'Put simply, this is the energy you use doing day-to-day activities that arent exercise things like shopping, cleaning, walking and even fidgeting at your desk. It can be a game-changer where weight loss is concerned.' So taking the stairs, walking to the shops rather than driving and a 10 minute stretch in the morning all count.

A healthy diet will help keep you healthy, but for your diet to aid in fat loss you need to control your intake. 'Aim for a 10-20% daily calorie deficit for controlled and sustained fat loss,' says Ward. 'The old saying you cant out train a bad diet is often proved correct.'

Note, when we say 'diet', we don't mean in the traditional short-term sense, we mean a lifestyle change, implementing meals and foods that you'll eat forever.

'Diets that are higher in protein, higher in fruits and vegetables, higher in fibre, lower in processed ingredients, and have a lower glycemic load are ultimately better for fat loss,' says Upton.

'Protein and fibre will help keep you satiated and less hungry between meals and eating lower-calorie, higher-volume, nutrient-dense foods like foods and vegetables will also fill you up more than nutrient-dense, lower-volume processed foods.

'We recommend building every meal around a quality protein from meat, fish or plants. When losing weight, we want to preserve muscle tissue which keeps our metabolic rate higher. Protein is an essential for the repair and growth of muscle tissue while training, and is even more important while in a calorie deficit.'

Prioritise these foods:

'A good combination of high protein, healthy fats and plentiful greens will keep your blood sugar stable, your energy levels constant and take you off the blood sugar rollercoaster of energy spikes and crashes, which will make your diet more sustainable,' notes Upton.

You can compound these efforts by largely avoiding these foods:

While its only one piece of the puzzle with things like weight lifting, NEAT and a healthy diet being some of the other pieces, stress can play a part. 'High levels of stress can lead to elevated levels of cortisol (the stress hormone) in the body, which have been shown to have a negative influence on body fat storage especially around the mid section,' says Ward.

'Stress management strategies such as yoga, controlled deep breathing or mindfulness may have a positive influence on cortisol levels and play a part in reducing body fat levels.'

Now you know all about ditching love handles, this is how to get rid of 'bingo wings'.

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Jun 8th, 2022 | Filed under How to Lose Weight Quickly

Half the battle of weight loss is trying to incorporate a healthy diet into your everyday routine. The busier you are throughout the week, the less time you have to make substantial dinners, and then the harder it gets to eat healthy meals. After a busy day, who wants to come home and prep something that could take hours to cook, just so you can be on the path to weight loss?

What if we told you that there were easy meals you could make that wouldn't interfere with your relaxation time? We spoke with The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, authors of The Nutrition Twins' Veggie Cure and members of our Medical Expert Board, to help give you ideas on easy dinner recipes for weight loss to make during your busy week.

There's one for each night weeknight, so you can plan! For your morning pick-me-up, take a look at 5 Easy Coffee Recipes for Weight Loss.

"While most burgers aren't great choices when you want to lose body fat, these sweet and savory juicy burgers can be whipped up quickly and are the perfect delicious ending to a stressful day," says The Nutrition Twins.

Each burger is loaded with 27 grams of satisfying protein to help keep you full for hours. Including the balsamic glaze and lettuce wrap, the meal only contains 150 calories.

As for the wild blueberries, The Nutrition Twins call them weight-loss superstars.

"They have the phytonutrient C3G which increases adiponectin to enhance fat burning, while also increasing leptin, to suppress appetite," they say.

If you need more to the meal, go ahead and add a whole wheat bun to replace the lettuce wrap and a heaping side of steamed vegetables to amp up the fiber, antioxidants, and satisfaction even more. This meal will not only be satisfying, but it will still encourage weight loss.

Get the recipe from The Nutrition Twins.

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"When you're craving Mexican food, you can whip up this meal in less time than it takes to drive to a Mexican restaurant, and you'll get only a fraction of the calories that you'd get from the restaurant meal," says The Nutrition Twins.

According to The Nutrition Twins, these tacos are low-fat and vegan. Research from the Journal of the American Nutrition Associationshows that eating a low-fat, vegan diet increases weight loss and improves body composition, even more so than a Mediterranean diet. The lentils, avocado, and corn tortillas in this meal all play a part in fighting cravings thanks to their combination of blood-sugar stabilizing protein and fiber.

"Additionally, lentils are an amazing source of slow-digesting carbohydrates that keep you feeling full and satisfied longer than other foods, even reducing calorie intake at your next meal," says The Nutrition Twins. "These tacos also have a whopping 14 grams of fiber, which is 2 grams more than the average American gets in their entire day! Fiber slows digestion and promotes fullness, which research shows may reduce the calories you eat throughout the day."6254a4d1642c605c54bf1cab17d50f1e

Get the recipe from The Nutrition Twins.

Pasta AND a creamy sauce? That sounds too good to be true for a meal to help with weight loss. However, there's a way around it.

"While most people think both pasta and Alfredo are taboo when they're trying to shed pounds, this tasty waistline-friendly version swaps out the cream, packs in blood-sugar stabilizing whole wheat pasta, low-calorie, fiber-loaded veggies, and satisfying protein," say The Nutrition Twins.

According to the Nutrition Twins, the antioxidant-packed cremini mushrooms provide anti-inflammatory benefits that help to protect against obesity. The fiber-rich broccoli fills you up with minimal calories.

"Most importantly, this meal satisfies pasta cravings that can come from feelings of deprivation after avoiding it, and that typically result in giving in to the cravings whole-heartedly and throwing in the towel on healthy eating completely," says The Nutrition Twins.

Get our recipe for Loaded Alfredo Pasta here.

One-pan meals are a great go-to during busy weeks, and this recipe happens to be both easy and healthy.

"Simply toss everything on a sheet pan, roast it, and a low-calorie, satisfying ideal weight loss dinner is served," says The Nutrition Twins.

In just 300 calories, this recipe offers nearly 30 grams of satisfying protein and 8 grams of filling fiber. Adding the slow-digesting brown rice helps satisfies your carb cravings, so you won't be needing an energy "pick-me-up" and sugar an hour later.

The Nutrition Twins suggest that increasing veggie consumption means greater weight loss and greater hunger prevention, and this meal happens to be both veggie and fiber-packed.

They further suggest using the lemon liberally since lemon's polyphenols may help to suppress body fat accumulation and prevent obesity.

Get the recipe from The Nutrition Twins.

Not only can you cook up this Chinese stir-fry recipe faster than you can get your Chinese take-out delivery, but this lightened-up version has less than half the calories of traditional Chinese take-out.

"Packed with the winning combination of 18 grams of protein and 6 grams of fiber for ultimate satisfaction, this meal won't leave you hungry and raiding the pantry for a snack an hour later," says The Nutrition Twins.

In addition, the soy isoflavones found in tofu may help to reduce body fat. Research from NAD shows that broccoli's sulforaphane may help you to lose weight.

Get the recipe from The Nutrition Twins.

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Jun 8th, 2022 | Filed under How to Lose Weight Quickly
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