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WeightWatchers (WW) claims to help users lose weight and keep it off with a customized food plan that encourages nutrient-dense food choices through a Points system, in which foods are assigned a number of points based on their nutritional content. Additionally, WeightWatchers features an app that provides support in the form of articles, trackers (like activity trackers) and member discussion.

The WeightWatchers program continues to follow the latest research and evolve its program to meet the nutritional needs of the individual, explains Toby Amidor, a registered dietitian, nutrition expert, food safety consultant, author and Forbes Health Advisory Board member. In addition to its commitment to staying up to date on the latest science around behavior change and nutrition, Amidor recommends the WeightWatchers program because no food is off limits, and the program is based on individualized consumer plans.

WeightWatchers is centered on behavioral modification, which is why Adrienne Youdim, M.D., a California-based internist who specializes in medical weight loss and clinical nutrition and a Forbes Health Advisory Board member, recommends it. While the program is beneficial on its own, notes Dr. Youdim, it has also been shown to improve weight loss when combined with medical intervention and weight loss drugs, she continues. She notes how helpful the self-monitoring, group support and mindfulness skills WeightWatchers employs can be for habit change.

WeightWatchers Clinic, a new offering from WeightWatchers incorporating physician-led plans that include weight loss medications, is available to WeightWatchers members who qualify.

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Best Weight Loss Programs: Expert-Rated In 2024 Forbes Health - Forbes

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Feb 6th, 2024 | Filed under How to Lose Weight Safely

Ketogenic Diet (Keto)

This high-fat, adequate-protein, low-carb fad diet sends the body into a state of ketosis, in which the body uses stored fat for energy instead of carbohydrates. Past research suggests the ketogenic, or keto, diet can be an effective weight loss method, but to be successful, you must follow the plan consistently with no cheat days otherwise, youre just eating a high-fat diet that may be high in unhealthy fats for no reason.

(A pro tip? If you're planning on doing the diet, check out a complete keto food list and read up on the healthiest fats for keto diet followers.)

Although the keto diet is popular among people with type 2 diabetes, you should avoid this diet if you have type 1 diabetes or other specific metabolic disorders.

No matter what your current state of health, you should speak with your physician before beginning the ketogenic diet, advises the Cleveland Clinic.

One of this diet's biggest hurdles? Saying goodbye to bread and other carbs. It can be challenging to make sure to hit the low levels recommended for carbohydrates, says Hultin. This diet likely means a lot of planning ahead and bringing food with you to parties and events.

You'll also want to be prepared for some of the plan's notable side effects, like keto-related diarrhea and constipation, fatigue, mood swings, headaches, and bad breath. These symptoms are a common part of the so-called keto flu, which happens as your body adjusts to burning fat rather than carbs for fuel, experts say.

Learn More About the Keto Diet

A lot of people think the foundation of a paleo diet is high-fat meat, but I suggest that its vegetables, says Hultin. The concept is to eat only foods including meat, fish, poultry, eggs, fruits, and vegetables that would have been available to our Paleolithic ancestors. This means grains, dairy, legumes, added sugar, and salt are all no-nos.

With this eating style, youre looking at a lot of menu planning and preparation.

Onesystematic review and meta-analysis suggested the diet could lead to weight loss, but the Academy of Nutrition and Dietetics warns the plan could leave you low on carbs, plus it doesnt allow for nutrient-dense foods like whole grains, legumes, and dairy. Youre also at risk of missing vitamins and minerals like calcium, vitamin D, and B vitamins, per the Harvard T.H. Chan School of Public Health.

This also means that not getting enough of bone-fortifying nutrients like calcium can put you at risk for osteoporosis, notes UC Davis Health.

Learn More About the Paleo Diet Here

This low-carb, high-protein diet has been around for decades. In fact, some say the keto diet is the new Atkins, though these popular low-carb plans are markedly different.

According to the Atkins website, the plan works in phases, with a very low daily net carb allowance of about 20, 40, or 100 grams (g) in the first phase, meaning the diet may send you into ketosis. How many net carbs you need to stay under depends on the plan you opt for. (You can calculate net carbs by subtracting fiber and sugar alcohols from total carbs. This value, though an unofficial nutritional term, can give you an estimate of how much a food might affect blood sugar levels.) Unlike the keto diet, youre allowed more carbs as the phases continue.

In onepast review, researchers found that the Atkins diet can yield modest long-term weight loss, similar to that of the WW eating plan.

Because the diet is low in carbs, it may not be appropriate for someone who is on insulin or has diabetes and because its high in protein, youd want to avoid it if you have kidney disease, according to Mayo Clinic.

Learn More About the Atkins Diet

This is a great way of eating that I highly recommend to many clients, and I even model in my own life, says Elizabeth Shaw, RDN, who is in private practice in San Diego and is the coauthor of Fertility Foods Cookbook. Since the premise of the diet is designed to help people who have high blood pressure, low-sodium foods are recommended. But considering that most Americans exceed their daily sodium levels anyway, its not surprising that dietitians recommend this style of eating for treating many different conditions, such as heart disease and obesity.

The DASH diet, or Dietary Approaches to Stop Hypertension, is mainly focused on reducing sodium intake and increasing consumption of fruits and vegetables, according to Mayo Clinic.

In onemeta-analysis, people with or without hypertension who followed the DASH diet saw an improvement in blood pressure compared with a control group who did not follow the DASH diet.

U.S. News & World Report has also consistently listed the DASH diet as a top diet in its annual rankings.

Learn More About the DASH Diet

The MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay, is a sort of hybrid between the DASH diet and theMediterranean diet. It features foods meant to slow the progression or development of Alzheimers disease, the most common form of dementia and an incurable neurodegenerative condition that more than six million Americans are living with, according to the Alzheimers Association. Some research backs up this notion, including one study that found a link between following the MIND diet and a reduced risk of dementia, though more research is needed.

Emphasizing vegetables, berries, beans, whole grains, olive oil, fish, and wine, according toMayo Clinic, it also calls for a reduction in saturated fat and trans fat, as Harvard Health Publishing notes.

Because the MIND diet focuses on cutting unhealthy fats and emphasizes eating whole, fresh foods, people who follow this eating pattern may lose weight while doing so.

Learn More About the MIND Diet

Many diets, including Atkins and the keto diet, fit into this umbrella. A typical low-carb diet limits carbs to less than 57 g daily, but this can vary, according toMayo Clinic. A review observed that people following low-carb diets experienced weight loss, and a reduction in body fat, and they may help improve blood glucose control yet study authors note that long-term effects of the diet require further research.

Following this type of eating plan can result in certain nutritional deficiencies, and children, as well as pregnant or lactating women, should avoid it. Very low-carb diets can also be dangerous for people with diabetes who are on insulin due to the risk for hypoglycemia. The low-carb diet is best for individuals who truly enjoy savory diets that involve more animal-based products and less sweet, refined carbohydrates, notes Kyle.

Learn More About a Low-Carb Diet

Created in 2003 by the cardiologist Arthur Agatston, this low-carb diet features three phases. The first phase is the most restrictive, limiting carbs such as potatoes and rice. Each subsequent phase becomes more lenient, and the diet emphasizeslean protein, unsaturated fats, and low-glycemic carbs such as nonstarchy vegetables. South Beach promotes lasting lifestyle changes, according to Mayo Clinic.

In a past study, people with metabolic syndrome who followed the first two phases of the diet noticed significant weight loss but also experienced some shifts in satiety and hunger hormones, possibly leading to higher levels of hunger during the diet.

Like other low-carb diets, the South Beach Diet isnt appropriate for pregnant or lactating women, or children.

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There are many ways to do intermittent fasting ranging from fasting for a number of hours each day up to an entire 24-hour fasting period one or two times a week. If you're trying to kick a habit like eating late into the night, then stopping eating earlier in the evening and fasting overnight could be beneficial for you, says Hultin. There are many types of intermittent fasting, so ensuring you pick one that works for you and your lifestyle is important.

The idea is that fasting induces mild stress on the cells in your body, helping them become better at coping with such stress and possibly helping your body grow stronger. The verdict is still out regarding the diets long-term effectiveness with weight loss, but 8 to 12 weeks of intermittent fasting has been found to lead to a 3 to 8 percent reduction in body weight, according to a review. Catch is, intermittent fasting performs just as well as other calorie-restricted diets.

Intermittent fasting can be really challenging if you have an ever-changing schedule, adds Hultin. If you're traveling and crossing time zones, it could be very difficult to follow. It might be best for people with more stability in their lives. Intermittent fasting isnt safe for people with type 2 diabetes, children, pregnant or lactating women, or anyone with a history of disordered eating.

Learn More About Intermittent Fasting

If you want to kick intermittent fasting up a notch, you may consider the Dubrow diet, popularized by the husband-and-wife duo Terry and Heather Dubrow. On this diet, you'll fast for 16 hours and eat for eight, also called the 16:8 eating plan, a type of intermittent fasting. Over three phases, you will also limit calories, fat, and carbohydrates, which may aid weight loss, say registered dietitians.

A plus of this eating plan is that it takes a whole-foods approach, and calls for avoiding processed and packaged foods, along with sources of refined carbs and desserts in general. One minus is that the plan limits healthy complex carbs.

Learn More About the Dubrow Diet

In September 2018, Weight Watchers International announced that it would be changing its name to WW, in what many outlets dubbed a rebranding effort. Their goal: to make the eating and lifestyle approach about wellness rather than only weight loss.

With Oprah as one of its most notable proponents, this eating plan has been around for years. Jean Nidetch founded the organization in the early 1960s, according to the WW website. Its gone through many iterations, its most recent version being WW PersonalPoints. On this plan, youll take a personal assessment, which takes several lifestyle factors into account in order to give you a holistic, all-over approach to weight loss and your PersonalPoints.

Evidence suggests that WWs plans promote long-lasting, sustainable changes, and in 2024 U.S. News & World Report ranked it the best diet for weight loss. Undoubtedly a bounty of research backs this up. In fact, one past study showed that people following thenWeight Watchers were close to 9 times more likely to lose 10 percent of their body weight, compared with people following a self-help diet plan.

WW might also be a good option for you if you like the idea of community support. Connect is a members-only social community for people following a WW approach, and many people find that this support is key to their success. In fact, past research suggests that participants in an online weight loss plan who were highly involved with the online community aspect of the program lost more weight over six months than participants who did not engage in this type of social networking. (While the exact online weight loss plan was not specified, the community aspect is very similar to WWs approach.)

Whats more, per U.S. News, in 2023 WW began offering access to weight loss medications such as GLP-1 receptor agonists for eligible users through its WeightWatchers GLP-1 Program.

Learn More About WW

Plant-based eating can take many forms, from vegan to vegetarian to pescatarian and flexitarian, which contains some meat. (Read about specific plant-based diets below.) All plant-based diets focus on eating whole, fresh foods such as vegetables, fruits, whole grains, nuts, seeds, and legumes. Research suggests in general, plant-based diets are associated with a reduced risk of various chronic diseases including obesity, heart disease, and type 2 diabetes.

Learn More About Plant-Based Diets

A vegan or vegetarian diet is best for individuals who do not like to consume animal products, whether for health reasons, environmental reasons, or animal welfare reasons, says Kyle. There are many health benefits of consuming more plant-based foods, such as a reduction in chronic disease.

Theres a large spectrum of where people can fall on a vegetarian diet: For example, vegans consume no animal products, whereas ovo-lacto vegetarians eat both dairy and eggs. The eating style may help with weight loss, suggests a systematic review. That said, a variety of plant-based diets have been shown to support weight loss, the authors note, though they warn that eliminating meat does not automatically make it healthier it is possible to become deficient in nutrients, depending on the food youre eating.

Learn More About Vegetarian Diets

Learn More About Vegan Diets

The raw vegan diet is a more extreme version of the traditional vegan diet. In addition to eating no animal products (that means no cheese or dairy too), raw vegans do not eat any foods cooked above 118 degrees F, the idea being that nutrients may be lost during the normal cooking process, per a past article. While this diet can be difficult to stick with because it's so restrictive, it does offer the same health benefits of a vegan diet.

Learn More About the Raw Vegan Diet

Pescatarians are vegetarians or vegans who also eat fish. Prioritizing fish as your main protein can provide a bounty of health benefits, such as a lower risk of stroke and heart disease, per an advisory published in Circulation.

Learn More About the Pescatarian Diet

You can think of the flexitarian diet as a plan for part-time vegetarians. With this approach, plant proteins, whole grains, nuts, seeds, and fruits and veggies will be staples, with the occasional meat dish thrown in.

Because the diet isnt as restrictive as a traditional vegan or vegetarian diet, it may be simpler to stick with hence its No. 2 ranking in U.S. News & World Reports Easiest Diets to Follow category. Because youll be eating meat some of the time, you may also be at a lower risk of the aforementioned nutrient deficiencies that vegetarians and vegans may face.

While there isnt a wealth of research on this eating approach, U.S. News points out that, because of the focus on plants, those who follow the Flexitarian Diet tend to weigh less than meat eaters, and have a lower risk of certain conditions, such as heart disease and diabetes.

Learn More About the Flexitarian Diet

Diets such as the Mediterranean diet are sustainable, have been shown to improve health, and arent restrictive or short term, says Asche.

The Mediterranean diet is meant to reflect the eating pattern of people living in the Mediterranean. So think plenty of vegetables, fruits, olive oil, fish, nuts, beans, legumes and only a moderate amount of red wine and dairy.

The diet can be helpful for weight loss, as well as decreasing risk of developing conditions such as diabetes, heart disease, and Alzheimers disease, perresearch and Mayo Clinic. It has been consistently ranked as a top diet in the U.S. News annual rankings.

This popular diet program is fairly restrictive and for the first 30 days, dieters must cut out grains, legumes, most dairy, added sugar, and alcohol without any slip-ups, according to the Whole30 website. The aim is to reset your body and to adopt dietary habits resulting in weight loss. Cutting out added sugar and alcohol has merit, but all the restrictions prove challenging and could lead to nutrient deficiencies and disordered eating.

The Whole30 diet does not allow for any whole grains or legumes, which are extremely beneficial to your health, says Asche. Whole grains are rich in fiber and micronutrients and are linked to helping to lower your risk of heart disease. The fact that the diet eliminates nutritious foods is a big red flag for me.

Learn More About the Whole30 Program

This diet is a scientifically sound way to lose weight and lead a healthier lifestyle.

Mayo Clinic created a healthy food pyramid to go along with the diet to help participants learn which foods to eat more of and which ones to limit, per its website. The pyramid emphasizes fruits and vegetables, whole grains, lean proteins, plus healthy fats in smaller amounts.

In the initial two-week Lose It phase, participants can drop 6 to 10 pounds. In fact, in the diets pilot program, 53 Mayo Clinic employees with obesity lost an average of 8 pounds during the initial phase.

Learn More About the Mayo Clinic Diet

Though not always followed for weight loss per se, an anti-inflammatory diet is rich in whole foods (including fresh fruits and veggies), and low in packaged, processed ones (like french fries and pastries), so there is a chance you will still shed pounds with this approach. But usually, folks follow this diet to help prevent or treat chronic diseases, such as heart disease, diabetes, arthritis, depression, Alzheimers, and cancer. And thats smart, considering theres a bounty of research to support this notion, according to Harvard Health Publishing.

Adopting this diet is relatively simple. It isnt focused on counting calories or carbs, or following any sort of specific protocol. Instead of constantly thinking about the quantity of food you are eating, an anti-inflammatory is all about prioritizing the quality of what is on your plate. The anti-inflammatory diet focuses on foods with nutrients that can calm systemic inflammation in the body such as herbs, spices, tea, and cocoa. Another benefit of this diet is that it can be very flavorful because of the focus on seasonings, adds Hultin, who also wrote Anti-Inflammatory Diet Meal Prep.

Learn More About the Anti-Inflammatory Diet

Designed for people with irritable bowel syndrome (IBS), the low-FODMAP diet limits certain types of carbohydrates called fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, or FODMAPs for short. These are essentially short-chain carbs that the gut has a hard time absorbing, thereby stimulating IBS symptoms, according to Monash University, which developed the low-FODMAP diet and conducted the research.

Learn More About the Low-FODMAP Diet

Unlike commercial diet plans, intuitive eating doesn't require you to buy packaged food from a specific brand. And unlike fad diets, it doesn't ask you to count macronutrients or calories. Instead, this approach asks you to eat what you want but check in regularly with your body, so you know when you're full and need to stop eating. It sounds simple, but it can be a sustainable way to approach healthy eating, for weight loss or otherwise, say Evelyn Tribole, RDN, a private practitioner in Newport Beach, California, and Elyse Resch, RDN, who coined the term intuitive eating in 1995. Tribole and Resch coauthored the groundbreaking book Intuitive Eating: A Revolutionary Program That Works and their more recent book, The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship With Food.

Learn More About Intuitive Eating

Similar to intuitive eating, the satiating diet isn't strict the main thing it calls for is eating whole foods, like apples, oatmeal, peppers, and salad. The idea is these fiber-, protein-, and fat-rich foods promote a feeling of fullness, so you're less likely to overeat. There's legit science behind prioritizing these foods over packaged ones. For instance, in a past randomized controlled trial, men with obesity assigned to follow the satiating diet instead of a higher-carb diet lost more fat and weight, and had more success sticking to the eating plan.

Learn More About the Satiating Diet

The veteran nutrition researcher Barbara J. Rolls, PhD, created Volumetrics, an eating approach that closely resembles the satiating diet. Dr. Rolls, who is currently the director of the Laboratory of Human Ingestive Behavior at Penn State University in University Park, Pennsylvania, argues that prioritizing whole, energy-dense foods including beans, whole grains, lean meats, and fresh fruits and veggies, can help with weight management. There's research to back up this notion. For instance, a past review suggested that considering foods' energy density could aid in weight management.

Learn More About the Volumetrics Diet

If you dont want to commit to counting calories, monitoring macronutrients, or meal planning, the Nutrisystem diet may be a good option for you. While on this eating plan, youll sign up to receive premade, low-calorie meals delivered to your home, as outlined on their website. OnAmazon, Nutrisystem foods are also available. Each meal has a fixed amount of calories based on your age, your sex, and any dietary requirements you may have. Generally speaking, the macronutrient composition of your meals will be high carb, and moderate protein and fat.

But the key factor for weight loss on this diet is your calorie deficit: Nutrisystem meals are designed to provide you with 1,200 to 1,500 calories a day, allowing you to lose weight while staying nourished.

There are a couple of things to be aware of before you commit, though: The cost of Nutrisystem meals for one person per month works out at about $300 minimum, and youll want to supplement them with fresh fruits and veggies, nutrient-rich carbohydrates, and what the plan calls extras or free foods (such as condiments or add-ons) to make your plate more palatable.

Also, the bulk of your diet will consist of prepackaged foods, which may not appeal to you if you usually prepare and enjoy fresh foods.

Learn More About the Nutrisystem Diet

As the name implies, the SlimFast diet claims you can lose weight fast by limiting your food intake to SlimFast-brand shakes for breakfast and lunch, a low-calorie meal (less than 500 calories) of your choice for dinner, and three 100-calorie snacks per day. (Amazon has SlimFast shakes and bars available for sale.) While that may sound complicated, the weight loss mechanics of this diet are not: Per the SlimFast website, youll limit your daily caloric intake to 1,200 calories for women or 1,600 calories for men, which will put you on track to lose a moderate amount of weight initially. Over time, your rate of weight loss will likely slow as your body adjusts to your new routine, and once youve hit your goal weight, you can replace one of your daily shakes with a second sensible meal of your choice.

The SlimFast diet is also offered in a number of different categories depending on your dietary needs, including SlimFast Keto and Slimfast Diabetic Weight Loss.

While you are likely to lose weight while following the SlimFast diet, the plans reliance upon SlimFast shakes may be unappealing or repetitive if packaged drinks like these dont appeal to you. Plus, the shakes and SlimFast snacks are highly processed which means youll need to balance your diet with healthy whole foods, like fruits, vegetables, and whole grains, to lose weight healthfully on this plan.

Learn More About the SlimFast Diet

This diet focuses on the traditional diet of people who live in Nordic countries Denmark, Finland, Iceland, Norway, and Sweden. Overall, this eating pattern is whole foodfocused, plant-based, and features lots of seafood; it also emphasizes the sustainability of ones food choices.

The foods included in the Nordic diet are healthy and have been linked to positive health benefits. One systematic review and meta-analysis found that following a Nordic diet is associated with small, important reductions in the risk of heart disease, stroke, and type 2 diabetes. That may be in part because the diet can help lower LDL (bad) cholesterol. In addition, another review and meta-analysis found that eating a Nordic diet may help with weight loss. The diet requires you to make a lot of your food at home and forgo processed foods, both drastic changes that can be a barrier for some people.

Learn More About the Nordic Diet

Blue zones are five locations around the world where inhabitants are 10 times more likely than the average American to live to age 100. They are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California. The traditional diets enjoyed in these places are a major factor in their effect on longevity. Research shows that their emphasis on plant-based eating and stopping when 80 percent full are two dietary factors that help them eat moderate amounts of nutritious foods. (A decrease in stress and a strong sense of community are other driving factors.)

Research has shown that eating more plant-based foods is associated with a lower risk of heart disease and death from any cause in middle-aged adults. This is a plan thats focused on eating more nutritious foods, rather than overt weight loss. Depending on what your diet was before, you may lose weight on the plan, particularly if it helps decrease calorie intake.

Learn More About The Blue Zones Diet

Nope, this isnt a reference to eating all of your food from the grocery chain Whole Foods. Rather, the diet is a call to prioritize whole foods in their least processed form (like fruits, vegetables, legumes, whole grains, lean meats, nuts, and seeds) and avoid ultra-processed ones.

This eating plan is more of a guideline than a diet with set rules. There is no formal definition of a whole foods diet and less data surrounding what it looks like, so its open to interpretation for each person doing it which can be a major plus, as its relatively easy to follow. Research shows that consuming ultra-processed foods contributes to excessive calorie intake that causes weight gain. And one randomized controlled trial found that a whole food, plant-based diet lowered body mass index and cholesterol levels in participants (who all were overweight or had obesity) compared with a control group.

That said, not all processed foods are created equal, per Harvard Health Publishing. Lightly processed foods, such as frozen fruit and canned beans, can also be nutritious and convenient and help you stick to a healthier diet. On the whole foods diet, its more important to steer clear of ultra-processed foods like frozen dinners, cakes, cookies, sugary drinks, potato chips, and processed meats.

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Best and Worst Diet Plans for Weight Loss, Heart Health, and More - Everyday Health

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Jan 28th, 2024 | Filed under How to Lose Weight Safely
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Jan 20th, 2024 | Filed under How to Lose Weight Safely

Since 1.6k people search for 'back fat exercises' every month, it's clearly an area many of you want to address. But having back fat is totally normal and body fat is essential for things like storing energy and

It's also important to remember - as the University of Sydney reminds us - that you can't spot reduce fat or control where it comes off, first, last or at all...

If you've only tried to get rid of back fat the same way you've gone about losing body fat with crash dieting or short-term exercise routines - that's not the most advisable approach.

The best way to achieve a manageable body composition and lose fat sustainably is by adopting healthy habits that make your life better, not smaller. This means not dabbling in extreme dieting, eating excessively restrictively, cutting out food groups or pushing through another set of reps you don't enjoy.

'Back fat accumulates slowly over time,' says elite PT and former professional athlete Henry Barratt. 'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the "love handles", "muffin tops" and behind the bra strap,' Barratt explains. This is due to something called somatopause, the phenomenon of declining growth hormone levels as women age. Lower amounts of growth hormone make it harder to build new muscle and maintain what we have already. In other words, what were once back muscles, could naturally turn into back fat and upper body fat.

Besides that, lifestyle causes can include:

Moreover, not using your back muscles can contribute to a loss of strength and tone as, unlike those on the front of the body, the muscles that run along your back e.g. the glutes, hamstrings and back muscles can go neglected unless you consciously strengthen them.

Sometimes the issue isnt fat distribution but posture, which emphasises any lack of tone by allowing softer skin to wrinkle and bulge.

Back fat could also be associated with insulin resistance, high testosterone and low carbohydrate tolerance, as well as increased risk of diabetes, PCOS and infertility, so if you've been battling with it for as long as you can remember, it might be an idea to see a GP.

The fact of the matter is that you cant spot reduce body fat. No way, no how. Neither diet nor exercise will equate to spot losing back fat and that goes double for those suspect internet sources that claim their "back fat exercises" get results in 7 days.

Rather, to strengthen softer parts and reduce your overall body fat is a process. It's not working to achieve long-lasting results because ultimately, that's a good sign that you're in a healthy routine.

We're going to walk you through how to do it safely and sustainably.

In general, back fat isn't unhealthy, no. More often than not, it's a sign of totally natural changes in the body, such as:

Luke Worthington, a PT and performance specialist, adds that another case of back fat being totally normal is when it comes down to genetics. 'We all have a predisposition to store body fat in particular areas,' he explained. 'There's no specific reason or cause for storing body fat in one area over another.'

All that said, back fat could, as we've said, be associated with insulin resistance, high testosterone and low carbohydrate tolerance, increased risk of diabetes, PCOS and infertility. It's vital you see a GP if lifestyle changes aren't making any difference to the amount of back fat you have.

How much body fat is normal? It's impossible (and pretty useless) to advise on how much fat you should have on your back in particular, but it could be helpful to take stock of your body fat in total. The Royal College of Nursing advises that a healthy body fat percentage for women aged 20 to 40 is between 15% and 31%. As you get past 40, your ideal body fat percentage might get higher.

'While healthy levels are usually between 15 and 31% for women, this is really individual,' explains Dr Rebecca Robinson, a consultant in sports and exercise medicine.

Remember: women need a certain amount of body fat for proper hormone function fact. It is also normal and necessary for women to carry slightly more body fat than men.

You can find more information on how to measure your body fat using our complete body fat guide.

Before we dive in, we'll remind you what we've already said about spot reducing fat in a certain areanot a great strategy. However, if you want to target the muscles in your back, we've got you covered.

'Pull-ups are fantastic for shaping the back as are reverse flies with dumbbells and cables,' advises Barratt. We've rounded up six of the best back exercises to sculpt a strong upper back below. (Hint, if you're Googling "back fat exercises", these will help with muscle build and 'toning' goals.)

These resistance training exercises work to strengthen your posterior muscles, which will not only change their appearance but also help to lower the risk of injury.

3. Dumbbell bent over rows

Cardio also can contribute to overall fat loss. Consider including running or cycling in a week's routine.

'Exercise is important to help change body composition, however, the most gains can be made by changing nutritional habits', says Barratt. The old adage remains true; 'you cant out-train a bad diet.'

A key part of dealing with excess body fat is mindful nutrition, ensuring youre eating a balanced diet full of vegetables and whole foods. To lose body fat, you need to be in a calorie deficit, something that mindful eating can really help with. The same goes for back fat.

'It's not about dieting,' says Barratt. 'Just making sure you're eating the correct number of calories for your height and gender,' which for most (emphasis on most, not all) women is normally between 1,450 and 2,000.

Not sure how many calories to be eating to be in a calorie deficit? Here's how to calculate yours. Remember, the majority of your meals should be made up of whole, nutrient-dense foods. There's always room for fun but moderation really is king here. Plus, as mentioned, calorie counting could be effective if you follow guidance and have a health-driven goal, but otherwise you'll likely end up sabotaging your goals. It's also not advised for anyone who has - or previously has had - a difficult relationship with food.

Or, if you're accustomed to eating in a CICO diet (calories in, calories out) fashion, learning how to count your macros for fat loss can help, too. Not familiar with macros? It's an abbreviation of 'macronutrients' and refers to the three main food groups humans need protein, fat and carbohydrates. The ratios in which you eat these macronutrients can help you to build muscle or lose body fat, back fat inclusive.

We've broken down how to calculate yours at the handy infographic below:

'Fuelling yourself with energy-dense foods is necessary to ensure sustainable and maintainable fat loss in the long term,' says nutritionist Jenna Hope.

Hope suggests incorporating the following seven foods into your fat loss diet:

However, advises Hope, 'while these foods are helpful in contributing to satiety and managing blood sugar levels, no one food will cause fat loss. Fat loss is a combination of diet, sleep, exercise, lifestyle and stress among many other factors.'

You can also forget losing back fat fastas we've said, it's about cementing long-term, sustainable habits. Getting rid of back fat in, say, two weeks, might give you a quick-fix, but chances are you've a) restricted yourself nutritionally in the process, or b) gone hell-for-leather in the gym and are close to burnout. The upshot? You'll crave unhealthy foods and become too exhausted to exercise, so the fatty deposits you've worked hard to lose will be back in no time.

Before we dive in, we'll remind you what we've already said about spot reducing fat in a certain areanot a great strategy. However, if you want to target the muscles in your back, we've got you covered.

'Pull-ups are fantastic for shaping the back as are reverse flies with dumbbells and cables,' advises Barratt. We've rounded up six of the best back exercises to sculpt a strong upper back below. (Hint, if you're Googling "back fat exercises", these will help with muscle build and 'toning' goals.)

Become a member of the Women's Health Collective and get full access to the Women's Health app, available to download on Google Play and the App Store, to get the latest celebrity-inspired workouts and fitness content.

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How to get rid of back fat: 8 best exercises, causes + diet tips - Women's Health UK

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Jan 20th, 2024 | Filed under How to Lose Weight Safely

Weight loss and maintenance is a long-term journey and one that looks different for everyone. Life happensholidays, milestones, celebrationsso there will be times [when] weight ebbs and flows, says Dr. Ascher. Making healthy choices, such as adding more fruits and vegetables to your diet, staying well hydrated, incorporating movement into your day and eating processed, sugar-heavy foods in moderation, are just a few expert-backed ways you can reach your weight loss goals safely. Better yet, they result in health benefits like improving brain health, increasing bone strength, improving cholesterol and blood pressure, and reducing risk of serious health issues like heart disease, obesity and type 2 diabetes.

Keeping a food diary and tracking your calories is an important part of a healthy weight loss plan, says Francis Fessler, a certified personal trainer, conditioning coach and founder of national wellness company F2 Wellness based in Nashville, Tennessee. Track what youre eating, how much youre eating and when youre eating specific foods, he suggests. Once you have a relative idea of the calories contained in your preferred foods, you can tailor your diet to your daily and weekly caloric goals, adds Dr. Dibba.

Calculating the number of calories you need to consume to reach your weight loss goal based on your sex, age, height and physical activity level using a calorie calculator or a calorie counting app can help to create a moderate calorie deficit (500 to 1,000 calories) to help you lose weight safely. This type of calorie deficit (as opposed to a drastic calorie deficit) allows you to include virtually any food in moderation, says Pelc Graca.

Staying hydrated can help with feeling full, says Fessler. Plus, cutting back on sugar-sweetened beverages like sodas and fruit juices is an easy way to reduce overall caloric intake, adds Dr. Li. Some research also suggests that water intake may have a positive effect on hormone levels and increased metabolism, though additional studies are needed.

Research indicates that diets high in ultra-processed foods (like donuts, deli meats and packaged snacks) are associated with increased risk of obesity, high cholesterol and high blood pressure. Dr. Dibba recommends limiting these foods to 15% to 20% of your total weekly consumption to stay balanced.

Instead of following an overly restrictive fad diet, such as keto, paleo and Whole30, go with a balanced diet that allows you to enjoy all foods in moderation, says Eric Ascher, D.O., a family medicine physician at Lenox Hill Hospital in New York City.

More specifically, focus on including proteinlean meats, poultry, eggs, legumes, nuts and soy productsinto all snacks and meals, says Pelc Graca. Protein helps reduce ghrelin (the hunger hormone), reducing your appetite and keeping you feeling full for a longer period of time, she says. Increasing your protein intake can also help maintain muscle mass while in a calorie deficit so youre losing body fat and not lean muscle.

Vegetables are high-density, low-calorie foods that are excellent for weight loss, says Pelc Graca. Theyre also high in fiber, which helps keep you feeling full. To create a calorie deficit and support weight loss, Pelc Graca suggests filling a quarter to half of your plate with vegetables at every meal.

Slowing down while eating and practicing mindfulness while eating can help reduce your food intake, says Dr. Li. Once you feel satisfied, stop eating, adds Pelc Graca. If you stop when you feel about 80% full, chances are that in about 20 minutes, you will feel completely satisfied, she says.

Sleep impairment affects hormones that impact appetite regulation, so people who are sleep deprived tend to eat more, says Carpenter. To help combat this hormone and appetite fluctuation, Dr. Li recommends aiming for seven to eight hours of sleep each night.

If youre able to participate in physical activity safely, any amount of movement can help with weight loss and improve your cardiovascular health, says Dr. Dibba. Furthermore, Fessler recommends choosing an activity that fits your lifestyle and ability level.

The CDC recommends 150 minutes of moderate-intensity aerobic activity per week, 75 minutes of vigorous-intensity aerobic activity per week or a combination of the two. However, if exercise is already a part of your wellness routine, additional workout time may be needed to see weight loss results.

Challenge yourself to walk more by making small changes throughout your day like parking your car in the farthest parking spot available or taking the stairs instead of the elevator, suggests Pelc Graca.

Dont get discouraged if the weight doesnt come off as fast as youd like, adds Dr. Ascher. If you stick with small changes that allow you to live a healthier lifestyle overall, weight loss will follow, he says.

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How To Lose 10 Pounds In A Month, According To Experts - Forbes

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Jan 12th, 2024 | Filed under How to Lose Weight Safely

FitSpresso uses the power of natural ingredients to protect you from gaining weight:

Capsicum Annuum Capsicum annum, also called red pepper, is a bright and hot vegetable that is part of the pepper family.

One of the main ways that capsicum annum helps you lose weight is by making your body hotter. This means that it raises your bodys temperature, which makes your metabolism faster.

Research has shown that eating capsicum annum can make your metabolism faster, which means you burn more calories during the day.

In fact, a study in the International Journal of Obesity found that people who ate capsaicin, the thing that makes capsicum annum spicy, burned more energy and fat than people who did not eat it.

Silybum Marianum Silybum Marianum, also known as milk thistle, is a plant with flowers that grows in the Mediterranean area. It looks different, with tall stems and big, sharp purple flowers. The plant also has big, bright green leaves with white lines.

By making your liver work better, milk thistle helps you get rid of fats, which helps you lose weight. Studies have shown that silymarin can lower liver swelling and make liver enzymes better, which shows that your liver works better.

A study said that people who took the milk thistle extract lost an average of 2.5 kilograms (5.5 pounds), while the people who took nothing only lost an average of 0.7 kilograms (1.5 pounds). Also, the milk thistle group had a 4.8% lower BMI than the 1.3% lower BMI of the nothing group.

The size of the waist of the milk thistle group went down by an average of 3.7 centimeters (1.5 inches), while the size of the waist of the nothing group went down by only 0.7 centimeters (0.3 inches).

Chromium Picolinate One of the core mechanisms through which chromium picolinate helps optimize blood sugar levels is by enhancing insulin sensitivity. It promotes the binding of insulin to its receptors on the bodys cells, thereby increasing the cells sensitivity to insulin.

This improved sensitivity allows glucose to enter the cells more effectively, reducing the amount of glucose circulating in the bloodstream. By optimizing blood sugar levels, chromium picolinate helps maintain stable energy levels throughout the day and may prevent sudden spikes and crashes in blood sugar.

Another mechanism by which chromium picolinate aids in weight loss is its role in regulating appetite and food cravings. Studies have shown that chromium picolinate supplementation can reduce food intake, particularly cravings for carbohydrates and sugary foods.

Panax Ginseng The working principle behind the energy-boosting and fat-burning properties of panax ginseng lies in its active compounds called ginsenosides. These ginsenosides are believed to have a stimulating effect on the central nervous system, which can help increase energy levels and combat fatigue.

A study conducted by researchers at Seoul National University in Korea investigated the effects of panax ginseng on energy metabolism and fat burning.

During the results, the high-dose ginseng group showed a significant decrease in body weight, body mass index (BMI), and body fat percentage compared to the placebo group. Specifically, the high-dose ginseng group experienced a 2% reduction in body fat percentage, whereas the placebo group had no significant change.

Furthermore, the study revealed that panax ginseng supplementation led to improvements in insulin sensitivity and a decrease in total cholesterol levels.

L-Carnitine L-Carnitine is a naturally occurring compound that plays a vital role in energy metabolism in the human body. Chemically, it is a quaternary ammonium compound consisting of the amino acids lysine and methionine.

It acts as a facilitator in the transportation of long-chain fatty acids into the mitochondria, the powerhouse of cells, where they are oxidized for energy production. This process, known as fatty acid oxidation, helps to prevent the accumulation of fatty acids in tissues, including muscle and liver.

By efficiently utilizing fatty acids as an energy source, L-Carnitine helps to regulate blood sugar levels.

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What Is FitSpresso? What Is In FitSpresso? - Deccan Herald

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Jan 12th, 2024 | Filed under How to Lose Weight Safely
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