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When it comes to losing excess fat, its a given that dieting can help you burn off those extra pounds. However, while eating less can help you get a fitter body, many people find the process of counting calories and depriving themselves of their favorite foods taxing and, as such, find it hard to stick to a strict diet. Luckily, there are various proven ways to lose weight without dieting.

You will have to make certain changes. However, instead of cutting down on eating and dealing with the mental woes of dieting, you can lose weight by increasing your activity, changing the times you eat, or even using certain tricks to boost your metabolism. Using these tricks together can result in significant weight loss. Here are 8 proven ways to lose weight without going on a diet.

Cardiovascular exercise such as running, cycling, or stair climbing can do wonders for burning calories and reducing your body fat. And while those who avoid dieting probably dont want to start rigorous exercise routines, you can get amazing results by doing short cardio workouts before eating.

A study from the British Journal of Nutrition found that those who did cardio in the morning in a fasted state (i.e. before eating) burned a whopping 20 percent more fat than those who ate a meal beforehand. This is because when your body is in a fasted state, it burns fat for energy instead of carbs. As such, working out for just 20 minutes each morning can work wonders.

Even if youre not a fan of reducing your calorie intake or increasing your physical activity, you can often lose a few extra pounds simply by working on your sleep schedule. Sleeping less can make you feel more fatigued throughout the day, but it can also cause you to gain more fat.

A 2010 study in the Annals of Internal Medicine journal found that just three extra hours of sleep resulted in subjects burning 400 calories a night. In addition to that, subjects who got 8.5 hours of sleep per night lost 60% less muscle than those who got 5.5 hours of sleep per night, and extra sleep helped boost their metabolisms.

Another proven way to lose weight that doesnt involve going on a strict diet is to simply drink more water. Some people worry about drinking more water as the extra water weight can raise the number on the scales. However, this weight gain is only temporary and youll ultimately burn a lot more fat.

Whats more, a 2013 study in the Journal of Clinical and Diagnostic Research found that girls who drank 500ml of water before each meal lost more weight and reduced their body mass index without any other dietary changes. As such, you should try drinking half a liter of water before each meal to boost your metabolism and reduce your hunger.

Increasing your protein intake is one of the best ways to boost your metabolism and lose more weight. A 2008 study in the American Journal of Clinical Nutrition found that protein increases feelings of fullness, reduces your hunger, and naturally helps you eat fewer calories. Its also great for building muscle, which will result in more fat loss.

Fortunately, you dont have to change your entire diet to get more protein. Many people see positive effects simply by drinking a couple of protein shakes each day. However, you might want to enhance your results by eating a high-protein breakfast to kickstart your metabolism and make yourself feel more full.

Dieting isnt the only way to burn extra fat. Interestingly, you can consume a lot of calories each day yet still manage to lose weight as long as you only eat your daily meals within a short window. This is known as intermittent fasting and many athletes swear by it.

Intermittent fasting generally involves getting all your daily meals within an 8-hour window and fasting for the remaining 16 hours before eating again. When your body is in a fasted state, itll turn to fat stores for energy, resulting in you lowering your fat mass and ultimately losing weight. However, youll still need to avoid overeating during the eating window.

Daily stress and high anxiety levels can be incredibly counterproductive for those who want to lose weight. Stress and anxiety elevate your cortisol levels, which induces hunger and cravings for comfort food. This can quickly result in you overeating if youre not careful.

Fortunately, there are various natural ways to manage your stress and anxiety levels. Exercising is a great way to reduce stress while also losing weight. Ensuring that you get more than 8 hours of sleep each night will also help significantly. You should also avoid daily stressors. For instance, if you find your daily commute to work stressful, try walking or cycling instead.

If youre not a fan of dieting, one of the best ways to keep your body in check is by resistance training. Training with heavy weights not only helps you burn calories but can also help you build extra muscle. For every extra pound of muscle you gain, your body will burn more calories even when its resting.

It also has other benefits. For instance, when you lift weights, more of the food you eat will go to repairing and rebuilding your body, meaning you can gain muscle while losing fat. In many cases, those who lift weights even find that they can eat more than they usually would while still maintaining or even losing weight.

While various vitamins and minerals help to keep your body in check and potentially boost weight loss, vitamin D is arguably the most important. Many people suffer from vitamin D deficiencies, which can often result in metabolic syndrome, depression, and anxiety, all of which will contribute to weight gain.

Its also surprisingly easy to boost your vitamin D levels. Spending 30 minutes in the sun each day can help naturally increase your vitamin D levels. Certain drinks, such as fortified orange juice, are also high in vitamin D. You can also take vitamin D supplements to keep your vitamin D levels high.

While the fastest and most effective way to lose weight is to combine a healthy diet with a good exercise routine, you can try these effective options that dont involve going on a diet. Whether youd rather intermittently fast each day, drink more water, or simply sleep more, all of these things can contribute to weight loss.

Of course, for the best results, you should try as many of these tips as possible in conjunction. Soon enough, youll notice that you find it much easier to lose weight. With that said, keep in mind that youll likely still gain weight if youre overeating.

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8 Proven Ways To Lose Weight Without Dieting - SciTechDaily

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Sep 12th, 2022 | Filed under How to Lose Weight Safely

Getting out of the door can be hard enough first thing in the morning without having to think about making your lunch ahead of time, and if you're time-pressed, it can be super-tempting to just grab something on the go. But making a packed lunch is pretty much one of the best things you can do on a weight-loss journey.

According to research published in the International Journal of Behavioral Nutrition and Physical Activity, people who meal-prep generally experience less obesity, and usually have a healthier diet overall. They also have more choice and variety in their diets, which is something we always want to see.

And if you're struggling for inspiration, we've got you. Try a protein-packed lunch box by filling it up with two sliced eggs, some cooked green beans, a sliced chicken breast, and some puy lentils, all of which you can cook up the night before (per Olive). Or, simply throw a few lettuce leaves, falafel, and hummus into a lunchbox and you're good to go (and sprinkling it with pumpkin seeds and some pickled red cabbage for good measure).

Morning Habits That Can Help You Lose Weight - Health Digest

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Sep 12th, 2022 | Filed under How to Lose Weight Safely

Gout is an inflammatory form of arthritis that affects the joints, often the big toe. An estimated 36% of men and 12% of women per year in Western countries experience gout.

This condition occurs when a waste byproduct known as urea builds up in your body, leading to hyperuricemia. Its caused by overproduction of urea or an inability to excrete it through urine.

While genetics play a large role in gout, other factors can also increase your risk, such as your diet and, potentially, your weight.

You may wonder, then, if you should attempt to lose weight to help manage your gout.

This article tells you all you need to know about gout and weight loss.

Gout is caused by hyperuricemia, or high urea levels.

Certain hereditary and lifestyle factors can increase your risk of hyperuricemia, such as:

While these factors may play a role, gout is hereditary, which means you may still develop it regardless of your lifestyle habits or weight.

The American College of Rheumatology currently recommends that people with overweight or obesity who have gout lose weight to help manage the condition and reduce their risk of flare-ups.

One large study found a link between body mass index (BMI) and gout incidence and flare-ups. Over the course of 7 years, people with obesity were significantly more likely to develop gout than people with normal BMIs (less than 25 kg/m2).

In addition, those whose BMIs decreased by 5% had 39% lower odds of gout flare-ups, while those whose BMIs increased by 5% had a 60% increased risk.

Another study that included 11,079 people also found a relationship between obesity and gout. Study participants who had obesity throughout adulthood and those who gained weight in adulthood had an 84% and 65% increased risk of gout, respectively.

A review of 10 studies on gout and weight loss found that losing 7.7 pounds (lbs.) (3.5 kg) or more may reduce gout attacks.

However, the authors argue that most studies on this topic are small and low quality, and they suggest that we need larger, higher quality clinical trials.

Further, a large 27-year study among 44,654 men found that 77% of gout cases may have been prevented through strategies such as maintaining a normal BMI, following a nutritious eating pattern, and limiting alcohol and diuretics.

In particular, the study found that excess adiposity, or fat stores, was one of the largest risk factors. Interestingly, adopting healthier lifestyle habits did not seem to be beneficial in men with obesity if their weight was not also reduced.

Ultimately, it appears that weight loss, and particularly fat loss, may help people with obesity and gout manage their symptoms.

If you want to lose weight to help manage gout symptoms, its important to do so in a safe and healthy way. That means its best to skip fad diets, which can lead to mental health challenges, nutrient deficiencies, weight gain, metabolic issues, and other effects.

For sustainable weight loss, try to adopt habits that you can continue to follow in the long term. Consider:

You may also wish to work with a registered dietitian, who can make personalized recommendations based on your medical history, food preferences, and budget.

In addition, its important to make sure youre staying active when you can.

The Centers for Disease Control and Prevention recommends getting at least 150 minutes of moderate-to-vigorous physical activity per week, but any increase in physical activity is a great starting point.

Getting proper sleep and doing your best to manage stress are also important for well-rounded health and may support weight loss, if you choose to pursue it.

For most people, its generally safe to lose around 12 lbs. (0.450.9 kg) per week from a calorie deficit.

While losing weight may help with gout symptoms, there are other tips you can follow to manage the condition:

Gout is an inflammatory form of arthritis that can result from genetics or lifestyle factors.

While genetics play a large role, overweight or obesity can increase your risk of developing gout and experiencing recurring flare-ups. Thus, losing weight may be beneficial for some people.

However, keep in mind that gout is hereditary and may not be related to your weight or lifestyle habits.

If you want to manage your gout symptoms, there are other things you can do besides losing weight, such as eating a nutritious diet, limiting foods high in purines, avoiding alcohol, and managing any other chronic conditions you may have.

Its best to work with a healthcare professional such as a physician, as well as a registered dietitian, who can make personalized recommendations for your treatment including a nutritious, culturally appropriate eating pattern that can help you manage gout.

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Gout and Weight Loss: What You Need to Know - Healthline

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Sep 12th, 2022 | Filed under How to Lose Weight Safely

From starving yourself to trying every fad dietyou go through a lot to lose weight. But sometimes it hardly shows any improvement in the weighing machine. And it can dampen your motivation. When it comes to weight loss, exercise and diet both play an important role. But not everyone is able to understand and follow a weight loss friendly diet and due to which people also make mistakes. So, if you are worried about losing those extra kilos, you must exclude rice from your diet and include quinoa for weight loss.

In recent times, quinoa, a grain that can be opted instead of rice, is quite popular. Lot of experts too are recommending quinoa for weight loss.

Due to its high protein content and exceptional balance of key amino acids, quinoa, a western grain, has become very popular. It mostly comes in two varieties, red and white, and is rich in proteins, zinc, vitamins, healthy fats, phosphorus, magnesium, minerals, antioxidants, and other nutrients. Quinoa is also gluten-free. In fact, because quinoa has a low glycemic index and is advised for diabetes patients, it also helps with blood sugar levels.

To help you out understand how quinoa helps in weight loss, Health Shots got in touch with dietitian Vidhi Chawla of Fisco Diet Clinic.

Chawla says, You should replace white rice with quinoa in your diet. This small change can be beneficial for your long term goals! Here are reasons why quinoa is a healthy choice for weight loss:

Quinoa contains insoluble fibre. Hence, when you include it in your diet, it makes you feel heavy or full for a long time and you avoid overeating.

It is also rich in proteins and dietary fibers that helps you maintain a very good metabolism and thereby your food cravings vanish helping you maintain the calorie intake, says Chawla.

Fiber, an essential component for health, is abundant in quinoa. Your diet may benefit from including more fiber-rich foods if you want to maintain your weight and promote intestinal health.

Quinoa is also high in manganese which helps maintain your bone health and reduces inflammation and helps with thyroid and hormonal imbalances. Its quite easy and quick to cook and you can anytime spice it up with herbs. Make this small shift in your diet today itself.

Prepare this orange pistachio quinoa salad recipe at home and enjoy!



Step 1: Boil water in a pan and add quinoa to itStep 2: Reduce the heat , simmer and cover for 12 minutesStep 3: In a large bowl add all the veggies and cooled quinoa later grate orange zest in another bowl and add some orange juice add it to the mixtureStep 4: Whisk the mixture in some oil, salt and mixture and its ready to serve.

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3 reasons to replace rice with quinoa if weight loss is your goal - Health shots

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Sep 12th, 2022 | Filed under How to Lose Weight Safely

Belly fat is stubborn. Trying to get rid of it can feel like a losing game, even with the proper diet. But one drink that many people are sipping on for its purported belly fat-reducing abilities is enzyme coffee.

Enzyme coffee is powdered coffee that has added chromium (a mega dose 1,000 mg which is 2857% of your daily value), green tea leaf extract, green coffee bean extract, guarana, yerba mate, all mixed together, explains Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist in Miami, Florida.

Enzyme coffee is very high in caffeine225 mg of caffeine from both the coffee and green coffee bean.

Theres also yerba mate, which also contains caffeine, but is not listed the mg of caffeine it provides, therefore could be potentially higher, adds Ehasni. It also contains L-theanine, an amino acid found in teas, and alpha-GPC, a phospholipid, and a herb and root extract.

Related: Is Coffee Good for Weight Loss?

She points out that a regular cup of coffee is typically around 95 mg of caffeine per cup.

Technically, there are no specific scientific studies out there that support the idea that enzyme coffee will melt away your belly fat.

However, Ehsani points out that it does contain a lot of caffeine and chromium.

Chromium is an essential mineralit helps regulate glucose metabolism and insulin sensitivity, she says. Some studies have indicated that supplementing with it may reduce appetite and overall food intake, which could result in weight loss.

One study found that overweight women who supplemented it daily for eight weeks saw a 25% reduction in food intake, due to lower levels of craving and hunger.

In general, Ehsani explains that coffee increases your metabolism thanks to its caffeine. One study found that four cups of coffee reduced body fat by 4%.

Related: How to Lose Belly Fat Naturally

And caffeine specifically is what is working to "burn" belly fat, thanks to caffeines ability to stimulate the nervous system in order to mobilize fat cells to break down into fatty acids that are then used for energy, explains Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.

(scroll to keep reading)

Caffeine works to increase your resting metabolic rate, which is the amount of calories you burn while at rest.

Therefore, when you drink caffeine or coffee, it increases the amount of calories you can burn even at rest temporarily, says Ehsani. A faster metabolism or resting metabolic rate means you are burning more at rest, which can result in weight loss.

She also adds that there is some evidence that coffee can support weight loss efforts, but more studies need to be conducted first.

Plus, coffee alone will not make you lose weight. But when you drink it along with exercise and staying in a calorie deficit, that can help set you up for success.

Related: How to Calculate a Calorie Deficit

If included with exercise, coffee can help fight fatigue and maximize performance so you can burn more calories. 3 to 6 kg per kilogram of weight 60 minutes prior to working out is best, adds Valdez. More importantly, the overall caloric deficit has to be present versus caffeine alone.

However, there are certain people who should avoid drinking enzyme coffee.

Due to its high caffeine amount, people should drink with caution, and teens, young adults, pregnant women, and anyone sensitive to caffeine in large doses, should avoid, says Ehsani. Finally it also contains guarana, which is a plant that contains caffeine and stimulants, but does not list the amount [of caffeine].

She adds that most health and medical professionals advise no more than 400 mg of caffeine per day, equaling about four cups of coffee daily.

Be careful with consuming high doses of caffeine, and be wary of supplements like this one that sound too good to be true, says Ehsani. There are plenty of other healthy and safe ways you can lose weight. Also be careful with consuming high doses of chromium, as it may interact with supplements or medications you are currently taking.

Finally, you should always check with your medical provider before consuming.

Next up:31 Different Types of Coffee Drinks, All Explained

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Everyone's Sipping On Belly Fat-Reducing Enzyme CoffeeHere's What Nutritionists Think Of It - Parade Magazine

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Sep 12th, 2022 | Filed under How to Lose Weight Safely

ByZarafshan Shiraz, Delhi

Yo-yo, the toy spins quickly upwards and downwards, staying genuine to neither and its fascinating to watch the spin but once the spin stops, it leaves your eyes in a whirl and similarly, yo-yo dieting is almost a bad word in current times, where the awareness of eating healthy and the knowledge that accompanies it is not uncommon but the human mind is such. It plays the devil, dispelling any attempt at logic when the urgent need to achieve a goal sets in.

In an interview with HT Lifestyle, Neha Patodia, Founder and Head Nutritionist of Nutrimend, explained, Yo-yo dieting is a cycle of weight loss and weight gain, often caused by extreme dieting. It usually begins with food deprivation and restrictions to achieve unrealistic weight goals followed by a period of overeating. In the restrictive phase of yo yo dieting, extreme diets are followed for immediate weight loss. The second phase of yo yo dieting involves overeating due to the unsustainable food restrictions imposed during the first phase. The food deprivations often lead to uncontrollable cravings and acts of binge eating out of frustration.

According to Rittika Agarwal, Nutritionist, Health Coach and Founder of The Mint Enfold, Yo-yo dieting is bad for us as it puts us in this vicious cycle where we end up more frustrated with all the dieting only to gain all the weight back again. It slows down our metabolism, our hormones go all out of whack and the inflammation goes up too. Putting us at a risk for further weight gain which in turn can lead to numerous illnesses and its not just physical health, our mental and emotional health also suffers and quite naturally.

Anupama Menon, Nutritionist, Health Coach and Director of Right Living, said, Fad diets and crash diets are alluring - promising instant outcomes just like instant noodles. Both are devoid of course of any long-term health. Both, in fact, promise long-term disadvantages but do such diets give good results? Yes, they do, they give you weight loss results initially but remember one golden rule what you do to lose weight is a minimum of 70% of what youll have to do to keep the weight off. When you lose weight suddenly, you do lose muscle, tomorrow when you gain the weight back, it doesnt come back unfortunately as the lost muscle, it comes back as fat. What Yo-Yo dieting does for you is to see life only until 20 metres far and not bother about the roadblocks ahead or how to mitigate them. And now its in your hands to decide which hands you want to place your health in.

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Yo-yo dieting: Is it good for you? Nutritionists answer - Hindustan Times

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Sep 12th, 2022 | Filed under How to Lose Weight Safely

Weight Loss: Pre-made iced tea is abundant in sugar and low in nutrients

Trying to lose weight can be time-consuming and often takes a lot of research and hard work. Often, we are acquainted with certain foods and food groups that might be labeled healthy or diet-friendly. However, these foods might worsen if not better for you.

When on a weight loss journey, it is ideal to do proper research on what food and food groups might pose helpful. In this article, we discuss 7 foods that might be slowing your weight loss journey. We also suggest healthier alternatives for these foods.

1. Yogurt cups

Store-bought yogurt cups are typically heavy with sugar and lacking in hunger-suppressing macronutrients that can aid in weight loss. While homemade yogurt has a lot of satiating protein and gut-healthy bacteria. Hence, try adding homemade yogurt to your diet.

2. Store-bought bread

When trying to reduce weight, you should completely avoid consuming overly refined bread. No matter white or brown, store-bought bread is heavily processed. According to studies, eating whole grains reduces visceral fat deposits in the body whereas consuming refined grains increases them. Opt for homemade bread, rotis, brown rice, etc.

3. Fruit juices

Despite the current popularity of juice cleanses, the technique used to prepare juice removes fibre, which is the component that makes our food filling. As a result, you end up consuming a caloric beverage that increases your blood sugar and causes a crash that makes you hungry and is counterproductive to weight reduction. Instead, consume freshly cut fruits.

4. Pre-made coffee

Coffee on its own has accounted for global praise for its many benefits on the body and even for weight loss. However, store-bought, or coffee available at cafes, etc. is abundant in full-fat dairy and sugar. Both of which in abundance spike our calorie intake and also are extremely unhealthy. Instead, make your coffee yourself. This helps you control the content you are consuming.

5. Granola bars

Protein is typically absent from traditional granola bars, which are usually made only of sugar and hydrogenated oils. Although they keep us feeling full, they are not abundant in nutrients. Instead, consume homemade meals that are rich in protein and other nutrients that keep you full as well as satiated.

6. Packed tea

Epigallocatechin gallate (EGCG), catechins, and polyphenols are among many antioxidants present in tea. Tea has been proven to improve metabolism, prevent the growth of new fat cells, and protect against disease. However, pre-made tea is very low in these antioxidants and rich in sugar and preservatives.

7. Artificial sweeteners

Even though these sweeteners are small in quantity, they can cause significant weight gain and increase cravings for sugar. In fact, consuming a lot of artificial sweeteners has been related to a higher risk of type 2 diabetes. Instead, opt for jaggery or other sweeteners that may be available through local markets to avoid preservatives, etc.

In conclusion, certain foods advertised as low-calorie might cause even worse effects on our bodies in the long run. You are encouraged to try to consume as many homemade foods as possible. This helps you avoid ultra-processed foods and foods that do more harm than good.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: 7 Everyday Foods That Might Be Slowing Your Weight Loss & What To Eat Instead - NDTV

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Sep 12th, 2022 | Filed under How to Lose Weight Safely

I recently saw a 23-year-old obese (weight 92 kg, BMI 33 kg/m2) girl. She was smiling but looked unsettled. She told me, Doc, I have been on a Keto diet for the last two months and have lost 4 kg of weight. Yet I feel feverish, fatigued, dizzy, have plenty of cramps, insomnia, my breath smells so bad. And I have trouble eating all that high fat-oil laced diet daily. So, she did lose weight but suffered from some long-lasting side effects in the bargain.

What is a ketogenic diet?

The story of Keto diets started with Atkins diets, which rapidly gained popularity. Dr Atkins New Diet Revolution: The High Calorie Way to Stay Thin Forever has sold 12 million copies and remains a bestseller till this day. Predominantly non-vegetarian Western populations loved this diet (Breakfast: Greasy ham, bacon and eggs; lunch, steak with plenty of cheese; and dinner, fish, crab, and chicken cooked in a whole lot of butter). This diet leads to rapid weight loss in many individuals. Low carbs (less than 30 gm per day, equivalent to about one-and-a-half rotis) lead the body to find alternate routes to energy generation from acidic ketone bodies (hence the name ketogenic diet). These ketone bodies provide energy in an efficient manner and suppress appetite. Since then, several similar diets have emerged due to two reasons. First, to consistently consume very low carb, high fat and protein daily is difficult, hence the quantity of carbs per day has been increased in the modified diets. Second, it is not possible for vegetarians to eat a diet designed by Atkins, hence, ghee, coconut oil etc have been added in surplus.

What are pluses and minuses?

There are several plus points for this diet. Rapid weight loss can be achieved, sometimes more than that seen in usual calorie restrictive diets. In patients with diabetes, blood sugar levels and sensitivity to insulin improve and the need for anti-diabetic medications decreases. The diet may help patients with polycystic ovaries as well by improving their metabolic environment. Interestingly, robust evidence indicates that these diets have been known to decrease seizures in children resistant to high dose medications. Further, there is persuasive evidence for effects of these diets on acne. Although tried, there are no clear benefits in cancers, Parkinsons disease and Alzheimers disease.

But many scientists are not ready to accept this diet because of uncertainty regarding benefits and harms. There are several known adverse effects and some not known or proven. While short term weight loss is slightly superior to conventional weight loss diets, long-term results are not yet known. In animals, this diet is known to increase density of fat in the liver (worsen fatty liver), which remains a concern in humans, short of good data. Recent reports show an increase in bad LDL cholesterol with these diets, which could adversely impact heart health. Finally, no good studies are available concerning Indians, who have bad liver (plenty of fatty livers) and LDL cholesterol (blood is full of fats, which could lead to dense deposition in the arteries that may cause blockages).

Who should not follow ketogenic diets?

First, these diets are a no-no for patients with heart failure and heart rhythm irregularities. Second, avoid such diets in patients with disturbed functions of kidney and liver, and history of pancreatic inflammation (pancreatitis). For patients with diabetes, extra precautions are needed when using these diets. Those who have Type 1 diabetes or have pregnancy with diabetes should not try this out at all. Many diabetic patients, who are on SGLT2 Inhibitors (Empagliflozin, Dapagliflozin and Canagliflozin) should be careful since Keto diets and these drugs would have additive effects on ketogenesis, which could reach dangerous levels. Finally, those who are on blood thinner (Vit K-dependent anticoagulation) should avoid Keto diets.

Is it worth short-term gains?

It looks like Keto diets are not a panacea for weight loss, only somewhat better than conventional weight loss diets in the short-term. So low carbohydrate Ketogenic diets are a reasonable option for rapid weight loss among young obese individuals with no organ dysfunction. This should be tried for three to six months under supervision of nutritionists and physicians. Cholesterol and liver profile should be done to check for any extreme responses. Similarly, in obese young and recently detected patient with diabetes (not on SGLT2i), this diet is a reasonable option to check surge of sugars or even for reversal of diabetes. Finally, the effect of very low carb Ketogenic diets on longevity is unknown, and one study suggests these are not favourable.

(The author is a Padma Shree Awardee and author of the book Diabetes with Delight)

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Is the Keto diet safe for diabetics? Is it only good for short-term weight loss? Does it increase cholesterol? - The Indian Express

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Sep 12th, 2022 | Filed under How to Lose Weight Safely

A Plymouth woman has lost four stone after her brother died of obesity related health problems. His dying wish was for her and her sister to lose weight and not face the same fate as he was.

Barbara Rice, 67, joined her local Slimming World group in Ivybridge and puts her success down to the social connections and support from others in the group. Barbara said she just wishes her brother had the same help and support she has received.

New research shows were less socially connected to others since the Covid-19 pandemic. As well as having an impact on physical and mental wellbeing, UK adults say this lack of social connection is also contributing to their weight problems.

READ NEXT: Plymouth firm with just 13 staff is a huge success in Japan

Barbara first joined Slimming World after the passing of her brother. She said: He died of obesity related health problems. In his final year of life he was bed bound and relied on others for all of his needs. He spoke to my sister and I about losing weight and said it was too late for him but not for us.

She continued: I only wish my brother had the help and support that I have had with my Consultant Kim at our Ivybridge group. Slimming World has completely changed my attitude to food.

I used to feel as though food controlled me, but now I have regular satisfying meals packed with vitamins and taste!

Barbara says after worrying about how much her weight was affecting her health and stopping her living life to the full, she thought about joining a weight loss group but was concerned about managing the changes shed need to make.

She said: The biggest challenge I faced since joining is my alcohol consumption. I didnt realise how much I was drinking in terms of calories until I started trying to lose weight.

I decided I would enjoy a drink on the odd occasion but that didnt have to stop me from socialising! I feel loads better about making these changes to my life.

Since losing weight Ive joined a local gym and even walk 10kms a day on average, something I would never have been able to do before. My joints would have ached too much!

My blood pressure has gone from high to normal, my osteoarthritis is now manageable and I dont need the knee replacement I was expected to have. I feel ten years younger and some even say I look it. What more could I ask for?

When asked how her group and consultant have supported her on her journey, Barbara said: When my consultant Kim took over the group in February, she helped me draw a line on everything that had happened including lockdown where Id struggled and gained a further two or three stones.

She gave me motivation to get going and make those brand new habits. Herself and the whole group have inspired and motivated each other to keep going and believe that we can achieve our goals.

Each week I feel like I have gained something new from the group. I am now so confident I can lose weight and keep it off whilst eating the best food ever because Kim and my group are right there beside me.

Research from Slimming World shows that feeling connected in a group of kind and understanding people who care about your success and positively support you to succeed makes all the difference when you are trying to lose weight.

More than a third (38%) of those questioned in a survey of 2,000 adults said they feel less socially connected now than they did before the pandemic, and only 36% currently feel a sense of belonging within their local community. Meanwhile, nearly half (44%) say they are meeting fewer people in real life than before March 2020 and 31% say they feel socially isolated even when with other people.

Research polled members of Slimming Worlds 7,700 community weight loss groups and three in four people said they were more confident and self-assured (74%) as a result. They had also made new friends (73%), felt more connected (68%) and, crucially, 93% of Slimming World members felt committed to their weight loss.

Slimming World, who commissioned the research by Censuswide, says the findings show that providing opportunities for real-life connection with others, in a powerfully motivating weight loss group setting, is key to stemming the tide of the obesity epidemic and provides the authentic sense of belonging that people are searching for.

Dr Jacquie Lavin, special advisor on the Science of Weight Management at Slimming World, says: After years of lockdowns and social distancing, its unsurprising that people are feeling less socially connected than ever before and missing that connection.

And struggling with your weight can be an especially lonely place to be. Technology played a vital role in keeping us in touch when we couldnt be together in person, but there is no substitute for the benefits of real-life, face-to-face connection.

Our Slimming World groups are the original social network. For more than 50 years our members have found a sense of belonging within our groups one they might not feel anywhere else as theyve joined together with like-minded people who understand how it feels to be overweight. At Slimming World, we understand its a physical and a psychological journey and members need support to tackle both.

The sense of belonging our members instantly feel within our groups helps to lift them out of the loneliness and isolation they tell us they feel, to shed any burden of guilt and shame they carry as a result of the way they feel theyre often treated in society, and to make them feel more valued. We believe this feeling of being part of something and knowing that others genuinely care about your success is as important as our healthy eating plan when it comes to successful weight loss, as its what helps keep members coming back to group on those weeks when their commitment might falter, to get the support they need.

As their self-esteem and self-belief grows, which we find happens in our groups within just a few weeks, they feel safe enough to open up and do the deeper thinking needed to break ingrained habits and make changes. Whats more, they also have more confidence in their ability to adopt the new healthy, life-changing habits which the group supports them to build, and which makes losing weight easier and more successful in the long run.

Slimming Worlds whole person, mind-and-body approach equips members with the knowledge, skills and confidence to lose weight and to successfully keep it off, to change their eating habits, become more active at their own pace, and to develop and share real-life strategies to deal with potential pitfalls, such as increasing mental toughness and learning to be kinder to themselves if they lapse.

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Sep 12th, 2022 | Filed under How to Lose Weight Safely

For ace supermodel and TV anchor Malaika Arora, walking into the gym with athleisure bodysuits is a breeze. But when cameras caught her entering the gym while wearing ankle weights, that too effortlessly, they popped. Thats because she was not making a style statement but focussing on the most neglected part of our body in fitness regimes our legs.

Your legs carry the entire load of your body, so they ought to be stronger in order to improve the quality of your life.

Very often you hear the doctor say lose your weight so that your knees dont get strained and damaged. How many of you actually focus on this advice and work on it? The answer is maybe very few.

So how can you work on strengthening, toning and building the muscles of the legs and maintain an ideal weight?

I would say start using ankle weights as an added tool in your fitness regime. When used in the right manner and of the right weight, they can help you achieve your fitness and weight management goals. Always remember, just the right way and under the experts guidance. Never try working out solo to get the desired results.

Although ankle weights can increase the energy you burn while walking, do not walk with them briskly. These are great pieces of equipment that can help you combine strength training and cardio into one workout.

If you are facing any discomfort in your legs, such as pain, tingling sensation, poor blood circulation, swollen feet (edema), it is best to avoid exercising while you are recouping.

Ankle weights work the best when used with strength training and aerobic exercises. Simple leg exercises using ankle weights such as intermittent leg lifts, leg swing from side-to-side or in a clockwise manner, intermittent leg lifts while lying on the stomach and so on, with absolute ease and without putting pressure on your back or your ankles, can work wonders for toning and strengthening the muscles. Wearable ones, like the ones worn by Malaika, are helpful for exercises that target the leg and hip muscles, like leg lifts. As the weights put a greater load on the muscle group being targetted, the latter has to work harder to move this increased load against gravity. This increases strength.

Strength training is all about building the strength of the muscles and legs, be it that of calves, thighs or the different muscles of the legs in general. Toned and strong legs can take you places both in health and in life.

As is the case of overindulgence in food, we should not overindulge in exercising. Wearing ankle weights for just ten minutes twice a week while exercising will be good enough. You can manage weight healthily and get those perfectly toned legs to walk that extra mile of success.

(Dr Mehta has trained Bollywood superstars Akshay Kumar, Preity Zinta, billionaires, politicians, Miss World/Miss Universe candidates and the Maharashtra Police. A best-selling author, he has been appointed FIT India Movement Champion by the Sports Authority of India).

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Why Malaika Arora and her ankle weights can help you lose weight and strengthen your legs - The Indian Express

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Sep 12th, 2022 | Filed under How to Lose Weight Safely
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