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People may find it difficult to lose excess weight for many reasons, including lifestyle and mental factors. Other reasons may be hormonal factors such as menopause or changes in body composition as a person ages.
There is no one size fits all solution for weight loss. Regular physical activity and following a healthy, balanced diet almost always play a role. However, managing medical and mental health conditions can also affect a persons weight.
This article examines the reasons it may be difficult for someone to lose weight. It also discusses the research on managing weight at different ages and possible barriers to weight loss. Finally, it provides weight-loss tips and answers some frequently asked questions.
Research from 2018 shows that throughout adulthood, there is a natural increase in body fat up to the eighth decade of life, after which it decreases. The body typically redistributes fat to the middle area, increasing waist size. There is also generally a gradual loss of muscle mass.
It is important to manage these natural changes, as older adults with obesity are at a higher risk of conditions such as heart disease and diabetes and experiencing falls and reduced quality of life. Research from 2017 indicates that weight loss and improved fitness in older adults can improve overall function and health.
A 2019 review of older adults experiences of weight management found that the following barriers to losing weight were apparent:
However, the researchers note that due to the study population, the findings do not reflect the views of nonwhite ethnic groups in which attitudes toward weight and aging may differ.
Body composition changes as we age, and our weight gradually increases from a young age to about 75 years old. There is an increase in overall adiposity and fat, as well as a decrease in lean muscle mass.
After age 30, people may have more responsibilities and work commitments that can prevent them from being physically active. They may also rely more on processed foods if they are busy or stressed. These factors can make it more challenging to maintain a moderate weight.
While aging comes with increased body fat and sometimes weight, there are additional reasons that people who were assigned female at birth may find it difficult to lose weight after the age of 40.
One reason is that the menopausal transition most often begins between the ages of 4555.
A 2021 review notes that over 43% of menopausal women have obesity, and the reasons are multifactorial. It explains that during menopause, there is an increase in fat mass and a decrease in lean muscle mass. Additionally, medications doctors prescribe to manage the hormonal and physical changes of menopause, such as hormone replacement and antidepressants, have been shown to promote weight gain.
According to the review, 20% of females gain at least 10 pounds during menopause. This may be due to hormonal changes but appears to be also related to increasing age and decreasing energy expenditure.
Learn more about menopause.
Losing weight after age 60 may be more challenging if someone is less physically active. For example, a person may have retired from work or have health conditions that limit their activity or ability to exercise.
In addition, older adults generally have lower calorie needs but similar or even increased nutrient needs compared to younger adults. Therefore, they may need to adjust their eating habits to manage their weight as they age.
Energy deficit is the key component for weight loss. An energy deficit is when someone burns more calories than they are consuming.
A 2021 review explains that the calories-in, calories-out model for weight loss has focused on eating less and moving more. However, the review advises that energy intake and expenditure are dynamic metabolic processes, and the body may make adaptations that resist weight loss.
Additionally, a review from 2018 notes that conventional low calorie diets recommend a calorie deficit of 500750 calories a day by limiting calories to 1,2001,500 daily for females and 1,5001,800 for people assigned male at birth.
Various weight-loss diets may limit fats or carbohydrates or use meal replacements. However, while some sources say that the macronutrient content of a diet is important, the review states that longer-term studies have yet to verify this.
The review concludes that while there is no single strategy for weight loss, the most effective eating plan is one that someone can maintain in the long term to avoid regaining the weight they may lose. It is also important that an eating plan is nutritionally adequate, safe, and affordable.
An individual can speak with a healthcare professional or dietitian for more information on healthy and balanced eating plans.
Read about weight loss meal plans.
Experts advise that people may initially lose more weight when they start a weight loss plan, but as their body adjusts, people frequently experience a weight loss plateau. This is a time when a persons weight loss may seem to become stagnant.
This may be due to the body having a set point that it levels out to and metabolic reactions that lead to decreased energy expenditure and increased hunger. A weight loss plateau can also be an important recovery period for a persons body.
It can be a time when the body is readjusting hormone levels or its metabolic rate. It can also mean the body needs time to increase or regain any lost lean muscle mass.
An individual can work with a healthcare professional to find the most effective way of overcoming a weight loss plateau.
Read more about weight loss plateaus.
Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, reviewed the following common questions about weight loss:
There are many reasons why weight loss can affect a person mentally. One reason is that they may be expecting too much too quickly. When those results do not happen, it makes them feel discouraged. Symptoms such as fatigue or sleeplessness can also make weight loss more difficult. In addition, high stress levels can influence a persons mental and physical health and affect weight loss.
Everyone is different. For some people, weight loss may take longer due to medical conditions, overall health, and mental health. If an individual has concerns about their weight loss, they can speak with a healthcare professional for guidance.
Weight loss may become more difficult as someone ages or during menopause. Many factors influence weight loss, including sleep, stress, and physical or mental health.
The most effective eating plan is one that someone can maintain and is nutritionally adequate. Eating a diet rich in vegetables and lean protein and avoiding late-night eating are strategies a person can try.
It is important for people to combine a healthy eating plan and regular physical activity for weight loss. An individual can seek support from a healthcare professional if they find it difficult to lose weight.
Original post:
Weight loss: Barriers, aging, and how it works - Medical News Today
Desperate for a beach-bod this summer? Well, look no further.
For a personal trainer to the stars has today revealed how you can lose weight fast without resorting to dangerous diets.
Ty Brennand, who has trained the likes of Love Island presenter Maya Jama and radio star Mollie King, says just a few small changes could see you drop the pounds before the hot weather truly kicks in.
The London-based PT said: 'I recommend losing 1-2kg (2-4lbs) a week, which is up to 8kg (1st 3lbs) over a month.
'If you're not consistent, it's not going to work for you. It's about doing things that are sustainable from now until your holiday.
'This might just be a boost until summer.
'But it isn't always about those short goals, but things that you can carry on for a healthier and happier life.'
Ty, who starred in the BBC3 show 'Go Hard or Go Home', shared his top tips with MailOnline.
Eat until content, not full
Ty, 37, said: 'A lot of us overeat because our eyes are too big for our bellies.
'As soon as you eat food to the point where the hunger has gone away and your belly feels content, that should be enough. You don't want to be bursting out of your jeans.
'Any time you feel hungry again, have a snack such as fruit and nuts.'
Cut down portions but not meals
Ty says to stick to three meals a day, with additional snacks if you are hungry. But change how much food you serve on your plate.
He said: 'Have two fistfuls of vegetables, a fistful of protein, and a fistful of carbohydrates at each main meal. That should be sufficient enough.
'A lot of us aren't doing enough exercise to burn more than that amount.'
Try intermittent fasting
One of the most popular timing schedules of intermittent fasting, a proven weight loss tool, is to eat only within eight hours a day and fast for the rest.
The idea is that your body has to burn fat stores for energy while in a fasted state.
Ty said: 'You can still have three meals a day, but they are in a shorter window.
'If you are consistent with it, you'll drop weight.
'Doing some light fasted activity, such as a walk, burns fat. But it's important to gauge your energy levels with this type of diet.'
Up water intake
The NHS recommends six to eight glasses of water per day (around two to three litres).
But Ty suggests almost doubling that if you're trying to lose weight in order to replace any sweat lost and curb hunger pangs.
He said: 'For the average person, who probably doesn't drink that much water, two and a half litres may be okay. But if you're an active person who wants to lose weight, you're going to need to stay hydrated.'
Change white foods to brown
Ty said: 'Change any white foods pasta, rice, bread to the wholegrain or brown version.
'Any bodybuilder or athlete trying to cut weight will be having the brown version.'
Brown rice is a whole grain. However, white rice has had some parts of the grain removed, meaning it has less nutrients.
Studies have shown that eating brown rice compared to white rice can lower body weight as well as blood sugar.
Reduce starchy carbohydrates in evening
Starchy carbohydrates such as potatoes, bread and rice are essential for the diet.
But Ty said to avoid these fuelling foods in the evening because they 'turn into glycogen, which turns into body fat if not used'.
'Eating high carbs too close to bed time isn't going to help someone who wants to lose weight at all,' he said.
'Sumo wrestlers will eat white rice just before going to sleep because they are trying to gain weight.'
Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain
30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on
Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options
Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
Choose unsaturated oils and spreads and consuming in small amounts
Drink 6-8 cups/glasses of water a day
Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day
Source: NHS Eatwell Guide
Boost protein
Ty said: 'It is scientifically proven that your basal metabolic rate [the amount of calories you burn at rest] will increase when eating a high protein diet.'
When you eat a meal with protein whether that be meat or vegetarian alternatives such as beans and lentils you feel fuller for longer, which can reduce appetite.
It can also prevent the loss of muscle when dieting.
Avoid fried foods
It goes without saying fried foods such as fried chicken, doughnuts and chips aren't going to do much for your waistline.
Ty said: 'Bake foods instead to remove the calorific oils, and cut down on processed foods.'
Be careful on the fats
Ty said if you are restricting your diet, it's still important to have fats 'but make sure they are the nutritious kind'.
'Macadamia, brazil, or almond nuts are a source of good fats and an excellent snack,' he said. 'But I would stay away from a packet of honey roasted peanuts.
'Cooking an egg in some butter is okay. But not fake fats, like margarine.'
Some sources of fat, such as avocados, cheese and yoghurt, are higher in calories than carbohydrates and protein per gram.
Ty said: 'Overdoing dairy, for example, will be detrimental to weight loss. I tell my clients not have too much cheese. Some Parmesan over your pasta is not a world of sin.'
New to exercise? Get outside
You may want to start doing exercise to aid your weight loss.
Ty said: 'Being active is important. The streets are free for you to do whatever you want, whether that means going for a walk or an intermittent jog jog for 30 seconds then walk for 30 seconds.'
In the gym? Add cardio
If you're a frequent gym-goer, you can boost your results by adding in some cardio to your strength-based workouts.
Ty said to start with a 15-20 minute walk on an incline on the treadmill, adding 10 minutes per week.
He said: 'Try and cut down on your rest times by doing supersets [two exercises back to back that work different muscle groups]. For example, squats followed by push ups.
'You'll burn more calories because you are raising you heart rate more because the intensity of the workout becomes a bit harder.'
Don't stress
Ty said the enemy of weight loss is cortisol, the stress hormone.
'If you are stressed about losing weight, cortisol is a blocker of results.
'Do things that make you happy, and if it's active, that's a bonus. Instead of going to the gym one day, play tennis with your partner. Dance, meditate, find a new hobby.
'Reducing stress levels are super important.'
The rest is here:
I'm Maya Jama's personal trainer - this is my 12-step guide to losing ... - Daily Mail
Fatphobia, or prejudice against people with obesity, is all over the place in America. Have you ever seen it on TV, heard it from a friend, or thought it yourself? (Be honest.) Someone with obesity enters the room or crosses the street, and the comment made or thought is, why dont they just stop eating?
This judgment comes out of the notion that overeating causes obesity. And we blame overeating on a persons lack of self-control. When we see a person with excess weight, we draw the conclusion that they lack the stamina, strength, and motivation that everyone else has, with little to no effort.
We look down on them. We judge them. And, if we ourselves become obese, we turn all that fatphobia on ourselves.
But all of these conclusions and judgments are based on myths (or fatphobia), not facts. Recent science has found through a variety of studies that people suffer from obesity not from personal failings, but for built-in, biological reasons.
We spoke with board-certified obesity medicine specialist Catherine Varney, DO, to help us understand the truth and undo the fatphobia our culture cultivates.
Weight-loss surgery at UVA Health may be an option.
Its not lack of will power. Its lack of normal levels of hunger hormones and neurochemicals that those without obesity have naturally.
Want proof? Varney points out how, there are many people without obesity who do not choose highly nutritious food or exercise daily, yet they do not gain weight.
If you dont have obesity, but you do sometimes add on unwanted pounds, what do you do? You go on a diet for a few weeks or months. You hit the gym. Its not fun, but the effort and time required to get 5 to 10 pounds off is doable.
We tend to judge others based on our own experience, compared to whats true for us. In this case, what works for people without obesity does not work at all for those with obesity.
For those who have a small amount of weight to lose, its often possible to lose weight quickly through a combination of diet and exercise, Varney explains. For those with obesity, losing weight at such a rapid pace is not only difficult but can be unhealthy. This is because the body has a hard time adjusting to rapid weight loss.
Trying to lose a lot of weight too quickly could lead to:
People cant will themselves to lose weight. Positive thinking doesnt dispose of fat.
When you have obesity, it effects your hormones. These are the chemicals in the body that regulate how hungry you feel, what foods you crave, and how your body uses energy.
If you have obesity, your hormones may:
Conventional wisdom tells us a person can exercise off their extra weight. Hundreds of get-fit programs out there, from Jane Fonda to P90X, have been selling the idea that you can sweat off your weight.
For people diagnosed with obesity, aerobic activity is only one small part of weight loss.
Its no secret and well known in the medical literature that while exercise is of utmost importance for your heart, lungs, mind, and weight maintenance, it does little for weight loss compared to other more powerful tools, Varney explains.
More recent treatment is directed at correcting your bodys abnormal response and levels of hormones through anti-obesity medications. These treatments are finally getting to the underlying physical dysfunction that we see in patients with obesity that make weight gain so easy and weight loss so difficult.
Losing weight for people with obesity is very different from losing a small amount of weight. Comparing losing 10-15 pounds to 50, 100, or more is like comparing a sunburn to a third-degree burn. You can usually care for a sunburn on your own at home. But you need specialized medical care and often more than one medical intervention to treat a severe burn.
Treating obesity is a long-term process that requires a combination of physical, psychological, and emotional support. Its important to remember that weight loss success is not determined by the number on the scale, but rather by the overall improvement in health and quality of life.
If you or someone you know is struggling with obesity, its important to seek help from an American Board of Obesity Medicine physician or other healthcare professional with additional obesity medicine certification. These doctors have a whole toolbox of interventions that can help. They cover 4 areas called the 4 Ms:
With interventions from these 4 areas, a doctor can help you make a personalized plan for weight loss and maintenance.
View original post here:
Myths & Facts of Fat: 5 Reasons to Check Your Fatphobia - UVA Health
Desperate for a beach-bod this summer? Well, look no further.
For a personal trainer to the stars has today revealed how you can lose weight fast without resorting to dangerous diets.
Ty Brennand, who has trained the likes of Love Island presenter Maya Jama and radio star Mollie King, says just a few small changes could see you drop the pounds before the hot weather truly kicks in.
The London-based PT said: 'I recommend losing 1-2kg (2-4lbs) a week, which is up to 8kg (1st 3lbs) over a month.
'If you're not consistent, it's not going to work for you. It's about doing things that are sustainable from now until your holiday.
'This might just be a boost until summer.
'But it isn't always about those short goals, but things that you can carry on for a healthier and happier life.'
Ty, who starred in the BBC3 show 'Go Hard or Go Home', shared his top tips with MailOnline.
Eat until content, not full
Ty, 37, said: 'A lot of us overeat because our eyes are too big for our bellies.
'As soon as you eat food to the point where the hunger has gone away and your belly feels content, that should be enough. You don't want to be bursting out of your jeans.
'Any time you feel hungry again, have a snack such as fruit and nuts.'
Cut down portions but not meals
Ty says to stick to three meals a day, with additional snacks if you are hungry. But change how much food you serve on your plate.
He said: 'Have two fistfuls of vegetables, a fistful of protein, and a fistful of carbohydrates at each main meal. That should be sufficient enough.
'A lot of us aren't doing enough exercise to burn more than that amount.'
Try intermittent fasting
One of the most popular timing schedules of intermittent fasting, a proven weight loss tool, is to eat only within eight hours a day and fast for the rest.
The idea is that your body has to burn fat stores for energy while in a fasted state.
Ty said: 'You can still have three meals a day, but they are in a shorter window.
'If you are consistent with it, you'll drop weight.
'Doing some light fasted activity, such as a walk, burns fat. But it's important to gauge your energy levels with this type of diet.'
Up water intake
The NHS recommends six to eight glasses of water per day (around two to three litres).
But Ty suggests almost doubling that if you're trying to lose weight in order to replace any sweat lost and curb hunger pangs.
He said: 'For the average person, who probably doesn't drink that much water, two and a half litres may be okay. But if you're an active person who wants to lose weight, you're going to need to stay hydrated.'
Change white foods to brown
Ty said: 'Change any white foods pasta, rice, bread to the wholegrain or brown version.
'Any bodybuilder or athlete trying to cut weight will be having the brown version.'
Brown rice is a whole grain. However, white rice has had some parts of the grain removed, meaning it has less nutrients.
Studies have shown that eating brown rice compared to white rice can lower body weight as well as blood sugar.
Reduce starchy carbohydrates in evening
Starchy carbohydrates such as potatoes, bread and rice are essential for the diet.
But Ty said to avoid these fuelling foods in the evening because they 'turn into glycogen, which turns into body fat if not used'.
'Eating high carbs too close to bed time isn't going to help someone who wants to lose weight at all,' he said.
'Sumo wrestlers will eat white rice just before going to sleep because they are trying to gain weight.'
Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain
30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on
Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options
Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
Choose unsaturated oils and spreads and consuming in small amounts
Drink 6-8 cups/glasses of water a day
Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day
Source: NHS Eatwell Guide
Boost protein
Ty said: 'It is scientifically proven that your basal metabolic rate [the amount of calories you burn at rest] will increase when eating a high protein diet.'
When you eat a meal with protein whether that be meat or vegetarian alternatives such as beans and lentils you feel fuller for longer, which can reduce appetite.
It can also prevent the loss of muscle when dieting.
Avoid fried foods
It goes without saying fried foods such as fried chicken, doughnuts and chips aren't going to do much for your waistline.
Ty said: 'Bake foods instead to remove the calorific oils, and cut down on processed foods.'
Be careful on the fats
Ty said if you are restricting your diet, it's still important to have fats 'but make sure they are the nutritious kind'.
'Macadamia, brazil, or almond nuts are a source of good fats and an excellent snack,' he said. 'But I would stay away from a packet of honey roasted peanuts.
'Cooking an egg in some butter is okay. But not fake fats, like margarine.'
Some sources of fat, such as avocados, cheese and yoghurt, are higher in calories than carbohydrates and protein per gram.
Ty said: 'Overdoing dairy, for example, will be detrimental to weight loss. I tell my clients not have too much cheese. Some Parmesan over your pasta is not a world of sin.'
New to exercise? Get outside
You may want to start doing exercise to aid your weight loss.
Ty said: 'Being active is important. The streets are free for you to do whatever you want, whether that means going for a walk or an intermittent jog jog for 30 seconds then walk for 30 seconds.'
In the gym? Add cardio
If you're a frequent gym-goer, you can boost your results by adding in some cardio to your strength-based workouts.
Ty said to start with a 15-20 minute walk on an incline on the treadmill, adding 10 minutes per week.
He said: 'Try and cut down on your rest times by doing supersets [two exercises back to back that work different muscle groups]. For example, squats followed by push ups.
'You'll burn more calories because you are raising you heart rate more because the intensity of the workout becomes a bit harder.'
Don't stress
Ty said the enemy of weight loss is cortisol, the stress hormone.
'If you are stressed about losing weight, cortisol is a blocker of results.
'Do things that make you happy, and if it's active, that's a bonus. Instead of going to the gym one day, play tennis with your partner. Dance, meditate, find a new hobby.
'Reducing stress levels are super important.'
Read the original:
Personal trainer reveals how to lose weight fast before summer - msnNOW
Find out how to improve your health, performance, nutrition, and physique with these excellent tips.
Scroll down to watch the full video.
There are several different types of protein powder available on the market, each with its own unique set of characteristics and benefits. The most common types of protein powder include:
Whey Protein: Whey protein is derived from milk and is one of the most popular types of protein powder. It is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own.
Whey protein is also easily digested and absorbed by the body, making it an excellent choice for post-workout recovery.
Casein Protein: Casein protein is also derived from milk, but it is digested more slowly than whey protein. This slow digestion rate makes it ideal for use as a night-time protein supplement or as a meal replacement.
Soy Protein: Soy protein is a plant-based protein that is derived from soybeans. It is a complete protein and is an excellent choice for vegetarians and vegans who are looking for a protein supplement. Soy protein also contains phytoestrogens, which have been shown to have health benefits for women.
Pea Protein: Pea protein is a plant-based protein that is derived from yellow split peas. It is an excellent source of protein for vegetarians and vegans and is also hypoallergenic, making it a good choice for those with food allergies or intolerances.
Rice Protein: Rice protein is another plant-based protein that is derived from brown rice. It is also hypoallergenic and is a good choice for those with food allergies or intolerances. Rice protein is also easily digestible and is a good source of essential amino acids.
Hemp Protein: Hemp protein is a plant-based protein that is derived from the seeds of the hemp plant. It is a good source of protein, fiber, and essential fatty acids. Hemp protein also contains antioxidants, which have been shown to have anti-inflammatory effects in the body.
Collagen Protein: Collagen protein is derived from animal sources, typically the skin, bones, and connective tissue of cows or fish. It is a good source of protein and has been shown to have benefits for skin, hair, and joint health.
Overall, the type of protein powder you choose will depend on your dietary needs, preferences, and goals.
Protein powder is a convenient and versatile supplement that can provide a number of benefits, including:
It is important to note that protein powder should not be relied on as the sole source of protein in your diet. It should be used in conjunction with a balanced diet that includes a variety of whole food sources of protein.
Additionally, individuals with kidney disease or other health conditions should consult with a healthcare professional before using protein powder.
Dr. Mike Diamonds is a fitness YouTuber and a chiropractor based in California, USA. He has gained a significant following on YouTube for his fitness and workout videos, as well as his nutrition and supplement advice.
Macronutrients are the three major types of nutrients that are essential for proper nutrition and are required in large quantities in the human diet. The three macronutrients are:
Carbohydrates: Carbohydrates are the main source of energy for the body. They are found in foods such as bread, pasta, fruits, and vegetables. There are two types of carbohydrates: simple and complex. Simple carbohydrates are broken down quickly by the body and provide a quick source of energy, while complex carbohydrates take longer to break down and provide sustained energy.
Proteins: Proteins are essential for the growth, repair, and maintenance of tissues in the body. They are found in foods such as meat, fish, eggs, dairy products, and legumes. Proteins are made up of amino acids, which are the building blocks of protein.
Fats: Fats are important for energy storage, insulation, and the absorption of certain vitamins. They are found in foods such as nuts, seeds, oils, and animal products. There are several types of fats, including saturated, unsaturated, and trans fats.
In addition to these macronutrients, the human body also requires micronutrients, which are vitamins and minerals that are required in smaller quantities. A balanced diet that includes adequate amounts of all macronutrients and micronutrients is essential for maintaining good health.
Protein is an essential macronutrient that is important for several functions in the human body. Here are some reasons why protein is so important:
Muscle growth and repair: Protein is the building block of muscle tissue, and it is essential for muscle growth and repair. Consuming protein after a workout can help promote muscle growth and speed up recovery.
Enzyme and hormone production: Proteins are involved in the production of enzymes and hormones that are necessary for regulating many bodily processes.
Immune system function: Some proteins, such as antibodies, are important for a healthy immune system. They help the body fight off infections and diseases.
Transport and storage of nutrients: Proteins are involved in the transport and storage of nutrients such as vitamins and minerals throughout the body.
Energy production: Protein can be broken down into amino acids, which can be used for energy production when carbohydrates and fats are not available.
Skin, hair, and nail health: Proteins such as collagen are important for the health of skin, hair, and nails.
It is important to consume enough protein in your diet to support these functions. The recommended daily intake of protein varies depending on factors such as age, gender, and physical activity level. In general, adults should aim to consume at least 0.8 grams of protein per kilogram of body weight per day.
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How to Use Protein Powder to Build Muscle and Lose Fat - BOXROX
There's so much to love about berries. They make a great snack on their own or a fantastic ingredient in a range of recipes. Blueberries are packed with antioxidants that offer a range of health benefits, especially when it comes to reducing inflammation.
The antioxidants found in berries (like blueberries) are significantly important to our overall health. Best says that they work in the body to prevent, reduce, and even reverse free radical damage. "If this damage is allowed to occur and to persist, it can lead to poor health in a wide variety of ways," she explains. "These ways are both internally and externally as this damage causes an increase in aging in both our appearance and our internal health."
Galvin agrees that blueberries are a healthy source of antioxidants and fiber. "Antioxidants are nutritional components that help scavenge free radicals," she says. "Free radicals can cause DNA damage, age the skin, and promote inflammation all of which become more important to manage as we age." And, the fiber and prebiotics that blueberries have also feed our good gut bacteria.
"Berries are some of the lowest sugar fruits you can consume, so they can provide a bit of sweetness to the diet without spiking blood glucose levels like some other higher sugar fruits do," Galvin continues. Antioxidants, she says, have been "shown to be protective" for brain health, supporting cardiovascular health, slowing aging, and reducing inflammation.
"[Blueberries'] specific antioxidants are flavonoids, plant compounds that give these berries protection and when consumed, give us similar protection on a cellular level as well," Richards adds. "These versatile berries are also high in nutrients while being low in calories. This makes them an ideal ingredient to shakes, desserts, yogurt or ice cream toppings, or just eaten by themselves." Richards also notably points out that blueberries have been "linked to reducing blood pressure, blood sugar, and overall risk of chronic disease."
So, experts like Richards, Best, and Galvin say that blueberries are the best anti-inflammatory berry for weight loss. They're high in fiber, nutrients, and antioxidants, yet low in calories and fat, making them filling and satisfying. Blueberries can help curb cravings for unhealthy snacks and reduce overall calorie intake, which can lead to weight loss.
Best gets it right when she says, "If there was one fruit you had to focus on eating regularly over all others for its ability to lower disease, I would recommend blueberries," Best concludes, reiterating that they are rich in flavonoids, antioxidants, and can lower the inflammation level in the body significantly. And, of course, if you're still suffering from inflammation, check with your doctor to make sure it's not a symptom of an underlying condition.
Here is the original post:
The Anti-Inflammatory Berry Health Experts Say You Can Eat For Faster Weight Loss - SheFinds
Losing weight is never easy - you need to toil hard and have patience, dedication, determination, hard work, and perseverance to see results. Obesity is not considered good for both physical and mental well-being it can cause various health ailments, such as diabetes, cholesterol problems, thyroid, heart disease, asthma, back pain, etc. (1). This is the reason why people opt for various diet plans and recipes to burn calories. However, weight loss takes much more than following a diet chart you need to alter your lifestyle habits to achieve weight loss goals. Here are some best weight loss tips for men to help them shed pounds and achieve a better shape. Keep reading to know more!
Before we start the guide on the best way to lose body fat, understand that there is no one quickest way to lose weight. You can't achieve a slim body figure in a day or week with any diet sure you can see some results, but losing weight is a slow and gradual process. Fat loss tips can help you, but if you want to lose weight healthily, you should keep patience and believe in the process. With this note, let's discover some of the best weight loss tips for men.
If you think proteins are only needed for bodybuilders, you are mistaken. Proteins not only help build lean muscles but also make people lose weight. A diet rich in protein helps you feel satiated for a long time (2). Eating a diet rich in protein can help you burn calories as well as maintain weight loss (3). Protein not only helps you lose weight but also makes up for the loss of muscles that occurs as a result of the weight-loss process (4).
Chicken, eggs, turkey, lean meats, and fish are some of the popular choices to up protein intake. Vegetarians, you don't need to lose hope as there are various options for you too. You can add almonds, greek yogurt, lentils, quinoa, and nuts to your diet to increase protein content in your diet. Before you go for your workout, you can add protein powders to your shakes to boost your energy levels and get the protein you need to lose weight.
If you have been trying to lose weight, we are sure you must have come across the term 'intermittent fasting.' As the name implies, intermittent fasting is an eating pattern wherein you eat only during a particular period of the day. There are many types of intermittent fasting you can try:
Intermittent fasting has shown good results in the treatment of obesity (5).
Calorie count and the types of food that you eat are important aspects to consider when you observe intermittent fasting. During your eating period, don't consume too many calories in one go, and eat a healthy and balanced diet.
Caution: Although intermittent fasting is generally considered safe, it can prove to be harmful to pregnant women, children, and people with eating disorders. Make sure to consult a dietician or nutritionist before you opt for intermittent fasting.
Some of the common symptoms of intermittent fasting include dizziness, headache, nausea, and weakness (6). Usually, these symptoms are mild, but if they persist, seek medical attention.
One of the leading causes of obesity is the excess consumption of processed foods. Processed food items are those that have been altered to change their natural state and mostly indicate that sugar, fat, or salt has been added to change the natural state of the food. During the process method, important nutrients like fiber are removed, increasing the risk of developing obesity (7). Even refined grains that are stripped of their natural nutrients are classified as processed foods. So, if you have to choose between white rice and brown rice, choose the latter because brown rice is a whole grain that comes with the goodness of various nutrients, whereas processing makes this whole grain lose these components as it is converted into white rice. This is why eating whole foods is important, as these foods are not processed and provide various benefits they help control blood pressure levels, improve cholesterol levels, and promote weight loss (8).
Some examples of whole foods include whole grains (brown rice, oats, buckwheat, and barley), fresh fruits, vegetables, eggs, nuts, fish, beans, etc.
Fiber is a type of carbohydrate that helps make you feel full, regulates blood sugar levels, boosts the weight loss process, and gives the body the energy it needs to keep going throughout the day (9). A study suggested that dietary fiber intake promotes weight loss in obese or overweight people (10). Some of the best sources of fiber-rich foods include apples, bananas, quinoa, oats, sweet potatoes, chickpeas, kidney beans, lentils, broccoli, berries, avocados, chia seeds, beetroot, carrots, sprouts, and so on.
Practicing portion control is one of the major keys to losing weight for men. As the name suggests, portion control means you need to eat the optimum quantity of various foods in one go. Portion refers to the amount of food you take on your plate for a single meal. Portion control is not all about cutting back on your diet, but also about eating different healthy foods in one go. When you practice portion control for weight loss, you need to be roughly aware of the calorie count for different food items and beverages. This will help you decorate your plate better with healthy items and speed up the weight loss process. It makes you satisfy your taste buds without indulging in overeating. Various studies suggest that portion control plays an important role in weight loss management and reduces the risk of unhealthy weight gain (11), (12).
Stress can affect both your mental and physical health. Studies have suggested that stress may facilitate weight gain and play a major role in the development of obesity (13), (14). So, manage your stress levels to maintain your body weight. Practice yoga, do meditation, give time to your hobbies, and spend quality time with your loved ones to seek happiness in life. This is without any doubt one of the easiest weight loss tips for men.
This might come as a shock to many people but is true. Sleep deprivation is closely associated with obesity - yes, you heard it right! How? When you don't get proper sleep, there is a hormonal imbalance in the body that makes you binge eat and gain weight (15). A study claimed that people who get less than 7 hours of sleep are at more risk of developing obesity as compared to those who get more hours of sleep (16). So, the best way to lose weight for men is to get at least 7 to 8 hours of quality sleep and speed up their weight loss process.
This is a no-brainer tip for weight loss! It doesn't matter what diet you take, or how much you try to restrict calories, you won't be able to lose much weight if you don't exercise. Regular exercise not only helps you shed calories but also maintains weight loss over time (17), (18). You can try aerobic exercises like walking, swimming, or cycling, or indulge in resistance training to burn calories. Whatever you choose, make sure to get moving if you want to lose weight.
This one is simple but is something that many people don't focus on. You might wonder how sipping on the water can help you achieve your weight loss goals - the truth is, it can. Water makes you feel full and helps you not indulge in overeating. A recent study claimed that drinking water promotes fat loss and helps you lose weight, irrespective of the diet you take and the level of physical activity you are involved in (19).
A 2015 study suggested that micronutrient deficiencies are usually observed in obese people (20). This implies that nutrient-dense foods are important for people who want to lose weight. Increase your intake of nutritious foods like fruits, vegetables, nuts, seeds, peanut butter, etc. to fight the symptoms of obesity and shed pounds (21).
Vitamin D deficiency is known to lead to obesity and obese people tend to have generally lower vitamin D in their bodies (22). This brings us to one of the easiest ways to lose weight for men simply sit under the sun during day time for 10 to 15 minutes and soak up some sunshine to make vitamin D.
ConclusionLosing weight is no child's play, but with the right diet and exercises, one can easily burn fat and manage their weight. There are various easy ways to lose weight that you can try in the comfort of your home. Eat a healthy diet, try to be happy, get proper sleep, limit your intake of junk food, and sit under the sun to reduce weight. The above-mentioned weight loss tips for men are easy to implement, so make some lifestyle changes, leave your sedentary lifestyle, and see yourself getting slimmer and fitter. Also, if you have tried everything to lose weight but are not succeeding, consult a doctor as obesity can also be due to an underlying medical condition.
Sources:
1. Health impacts of Obesity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386197/
2. DIETARY MANAGEMENT OF OBESITY: CORNERSTONES OF HEALTHY EATING PATTERNS
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726407/
3. Dietary patterns in weight loss maintenance: results from the MedWeight study
4. Preserving Healthy Muscle during Weight Loss
https://pubmed.ncbi.nlm.nih.gov/28507015/
5. Intermittent fasting and weight loss
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/
6. Intermittent Fasting: Benefits, Side Effects, Quality of Life, and Knowledge of the Saudi Population
7. Junk food-induced obesity- a growing threat to youngsters during the pandemic
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8459649/
8. Impact of a Whole-Foods, Plant-Based Nutrition Intervention on Patients Living with Chronic Disease in an Underserved Community
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9189580/
9. The Health Benefits of Dietary Fibre
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
10. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6768815/
11. What is the role of portion control in weight management?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105579/
12. Understanding the science of portion control and the art of downsizing
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088523/
13. Stress and Obesity: Are There More Susceptible Individuals?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5958156/
14. Effects of Chronic Social Stress on Obesity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3428710/
15. Sleep and obesity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
16. Sleep deprivation and obesity in adults: a brief narrative review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196958/
17. Role of Physical Activity for Weight Loss and Weight Maintenance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556592/
18. The Role of Exercise and Physical Activity in Weight Loss and Maintenance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/
19. Drinking water is associated with weight loss in overweight dieting women independent of diet and activity
https://pubmed.ncbi.nlm.nih.gov/18787524/
20. The Malnutrition of Obesity: Micronutrient Deficiencies That Promote Diabetes
21. Increased Intake of Foods with High Nutrient Density Can Help to Break the Intergenerational Cycle of Malnutrition and Obesity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4517043/
22. Vitamin D Deficiency: Consequence or Cause of Obesity?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6780345/
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11 Best Weight Loss Tips for Men to Shed Pounds - PINKVILLA
Diet guru Michael Mosley has shared some more words of slimming wisdom - and this time it relates to what fruits you should avoid when looking to shed pounds,
The health expert is credited with founding numerous eating plans, including the 5:2 diet and Very Fast 800 diets. Mosley recently highlighted what foods are encouraged on his weight loss plans - and which are best to skip.
While dieters are encouraged to snack on fruits instead of fat laden snacks with little nutrition, some contain more fructose - natural sugars present in fruit- than others.
Sharing the advice on the Fast 800 Instagram page, Mosley said that fruits such as pineapple, mango and melon should be limited. Instead, the weight loss expert recommends that those looking to slim down stick to berries, apples and pears, reports the Express.
This is because these contain "less sugar" - which should be limited when trying to lose weight, as it spikes insulin levels and can quickly convert to fat. Another aspect of "cutting right down on sugar" is limiting sugary drinks, desserts, treats and sugar itself.
Dessert does not have to be totally banished however, with the expert recommending a square of dark chocolate or berries.
Of Moseley's diets, the Very Fast 800 is a "short-term rapid weight loss [programme] used as to kick-start improved metabolic health until a healthy weight is achieved, or for up to 12 weeks".
This method sees slimmers consume just 800 calories per day, and enjoying a moderately low-carb Mediterranean diet. While the new 5:2 is a slightly easier weight loss method whereby dieters pick two days where they only consume 800 calories.
For the remaining five days they are under no calorie restriction but also enjoy a moderately low-carb Mediterranean diet.
Another food that Mosley recommends avoiding is breakfast cereals, as they are typically "laden with sugar". Rolled oats - not instant - are a better alternative as they contain more fibre and less sugar.
Whenever the option is there, go for whole grains rather than white rice, bread or pasta. Finally, Michael advised slimmers to avoid low-fat products, as high fats will "keep you satiated".
As for which foods dieters should stack their fridges and shelves with, the expert recommends starting the day with eggs. Healthy fats and oils are important, so slimmers should up their consumption of olive oil, oily fish and avocado - full-fat yoghurt is also good.
Mosley says that nuts are also a fantastic healthy snack option. They provide a good source of vitamins, minerals and vitamins, are high in fibre and contain healthy fats.
High-quality proteins are also recommended, such as turkey, chicken, oily fish, pork, eggs, beans, lentils and seeds.
Go for multi-coloured veggies to get as much goodness as possible from a variety of sources. These are also a great fibre source, which can also be gained from legumes and whole grains.
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Michael Mosley's faster weight loss advice lists three fruits to 'avoid' on diet - Daily Record
Summer season means watermelon season. Summer sets in and we all go gaga over this juicy fruit. But would you want to eat it all day long? Lets find out what is the watermelon weight loss diet and if it is healthy for you or not.
Are you looking for a diet thats juicy, refreshing and oh-so-trendy? Well, look no further than the watermelon diet! This diet has taken the health and wellness world by storm, promising quick weight loss and a detoxified body. But before you dive headfirst into watermelons, lets take a closer look at what this diet is all about and whether its really as sweet as it sounds. Do experts recommend it as a healthy weight loss diet or not? Let us find out!
The watermelon diet is a short-term diet plan that usually lasts for 3-7 days. During this time, the dieter is expected to consume only watermelon as the main source of food. Some variations of the diet may allow for other fruits and vegetables to be included, but watermelon is always the primary focus.
As Health Shots reached out to dietician and nutritionist Avni Kaul, she explained that the diet is based on the belief that watermelon has many benefits as it is a low-calorie fruit that is rich in vitamins, minerals and antioxidants. It is also believed to have diuretic properties, which means that it can help flush out excess water and toxins from the body. Proponents of the watermelon diet claim that it can help you lose weight quickly, reduce bloating and improve digestion.
The watermelon diet can offer several benefits, including:
Watermelon is a low-calorie fruit, which means that you can consume a large amount of it without consuming too many calories. This can help you feel full and satisfied, while still allowing you to lose weight.
Watermelon is primarily made up of water, which means that it can help you stay hydrated. This is especially important during hot weather or when you are exercising.
Watermelon is a good source of vitamins A and C, as well as potassium, which can help support your immune system, maintain healthy skin, and regulate your blood pressure.
The diuretic properties of watermelon can help flush out excess water and toxins from your body. This can help reduce bloating and improve your digestion.
Also read: Stay cool and healthy this summer with watermelon: 5 delicious ways to enjoy it!
From a dietitians point of view the answer certainly is no. The reason is that though watermelon contains nutrients, a diet that contains just watermelon raises plenty of red flags, says Kaul. This is due to the fact that while watermelon does have fiber, some protein and other nutrients, it is actually a bite of water. It has over 90% water. While the watermelon diet can offer several benefits, there are also some risks to consider. These include:
Watermelon is not a complete source of nutrition and may not provide you with all the nutrients that your body needs, she says. If you follow the watermelon diet for an extended period, you may be at risk of nutrient deficiencies.
Watermelon is a high glycemic index fruit, which means that it can cause a rapid spike in your blood sugar levels. This can be problematic for people with diabetes or those who are sensitive to sugar.
The watermelon diet may not provide enough calories to keep you feeling satisfied and full. This can lead to hunger and cravings, which can make it difficult to stick to the diet.
Consuming large amounts of watermelon can lead to digestive issues such as diarrhea or bloating.
The watermelon diet can be a good way to kickstart your weight loss journey or detoxify your body. However, it is important to remember that the diet should only be followed for a short period and should not be used as a long-term solution for weight loss. Kaul also advises that it is crucial to consume other fruits and vegetables to ensure that your body is receiving all the nutrients it needs. If you are considering the watermelon diet, it is always best to consult with your nutritionist first.
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Is the watermelon diet the juiciest way to lose weight? - Health shots
WHEN it comes to weight loss, calories in versus calories out, is the underlying equation you need to take into consideration.
Consume more calories than you burn over time, and you will gain weight; burn more calories than you consume over time and youll lose it.
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Exercise can help accelerate your weight loss however, as it contributes to a calorie deficit.
But whats hot and whats not when it comes to exercising for a speedier weight loss - especially if you're trying to get in shape before hitting the beach this summer?
David Wiener, a personal trainer and training and nutrition specialist at Freeletics explains that if you're wanting to take up exercise for the sole purpose of losing weight, there are certain exercises you can and possibly should try to avoid.
He does warn though that its important to lose weight safely, aiming to lose no more than 1 to 2lbs a week.
He says: Hopefully, when you start exercising and experience all of the wonderful benefits and improvements in your physical and mental health, you will be exercising for more than just weight loss!
Heres what to swerve if you want to lose weight, pronto
Yoga is a fantastic form of exercise and beneficial as part of your fitness regime, however, if you want to lose weight, it isnt an exercise which will help you towards your goal, says David.
Of course, any physical exercise will help burn calories and fat burn, but generally yoga is a calm, soothing exercise, and will not burn lots of calories.
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Yoga involves slow, controlled movements and rhythmic breathing, which encourages better posture, mobility and preserving your joints.
While these kinds of exercises should absolutely be incorporated into any fitness regime, they arent the best choice for burning calories.
An intense form of exercise, CrossFit has exploded onto the fitness scene thanks to its mix of strength and conditioning exercises.
CrossFit essentially involves functional movements done at a high intensity.
Although David says CrossFit is an intensive form of exercise which can help get you into shape and improve your health, if youre completely new to exercise and want to simply lose weight, CrossFit may be a bit too intense.
It could result in injuries and this could set you back.
He says: CrossFit is an intensive workout which is performance-focused and something you may want to work towards as you get fitter.
Opting for more moderate-paced exercise will help, alongside a nutritious diet.
Jogging is a fantastic exercise to help burn calories, burn fat, and keep fit.
However, you need to be advanced enough in your running to make it a beneficial exercise for weight loss, says David.
New to fitness? Opt for walking instead which is much more low impact and suitable for beginners.
Aim to walk as much as possible throughout the day, getting steps in whenever and wherever you can to burn maximum calories, boost energy levels, burn fat and enhance your metabolism.
Boost your walk by alternating the pace - for example alternate walking at a steady pace, with walking fast or on a steep incline.
Despite what you may think, or have been told, you cant choose where weight will be lost from, says David.
So, if you want slimmer legs, engaging in lower body strengthening exercises will not make your legs lose weight, but rather target your leg muscles and tone them instead.
If you have a high body fat percentage however, you wont see any results as the muscle is covered by a layer of fat.
If you want to lose weight, focus on cardio training and eating healthily to lose overall body fat, otherwise you wont be able to see the definition of your muscles.
Of course, cardio workouts such as biking, swimming and running, will burn calories, but David says there is a possibility you may be doing too much, which will actually slow your progress down.
If you do too much cardiovascular exercise, you can contribute to losing muscle mass, which is detrimental to your health and weight loss regime.
Losing muscle mass can slow down your metabolism, which in turn can make fat burning much more difficult.
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Im a PT heres the exercises that are a waste of time if you want to lose weight for your holiday... - The US Sun
