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By Jessie Inchauspe For The Daily Mail 21:24 16 Apr 2023, updated 07:22 17 Apr 2023

When Im enjoying a lavish restaurant dinner and suddenly feel the urge for a slice of sticky toffee pudding, I know exactly what to do: Ill ask the waiter if theyve got any vinegar in the kitchen.

I dont mind if its wine vinegar, balsamic, rice vinegar or the rich brown Sarsons you might sprinkle on your chips, but Ill surreptitiously decant a spoonful into a glass of water and knock it back while Im waiting for my dessert to arrive.

Equally, if Im out for the day and I suspect my only lunch options are going to be bread-based, I might slip down a glass of diluted vinegar solution before leaving home in the morning or decant a little vinegar into the water bottle I always carry in my backpack.

But why vinegar? Because it contains acetic acid which slows the rate at which digestive enzymes in your gut break down sugars and starches into glucose.

This means the glucose molecules from the cake or biscuit youve just eaten will be released into the bloodstream more slowly.

Vinegar has a second benefit: once acetic acid gets into the bloodstream, it penetrates the muscles, encouraging them to soak up glucose molecules and store them away.

These two factors - glucose being released into the body more slowly and our muscles taking it up more quickly - mean that after taking in vinegar, you should end up with less free-flowing glucose in your blood, and a much smaller glucose spike.

As a biochemist, I am fascinated by the way our blood sugar levels rise and fall, the far-reaching impact those peaks and troughs have on our health, and on finding - and testing - different ways to flatten those curves.

In this final part of my exclusive series for the Mail, I will show how a little vinegar can protect you from the erratic blood sugar fluctuations which could be jeopardising your health and longevity.

It can also help you burn more fat, improve focus, mood and energy.

When we eat sugary or starchy foods, they end up as glucose in the blood, where it is delivered around the body to cells and then used for energy. Eat too much too quickly and your blood glucose levels will spike. This affects most of us, not just diabetics, and carries consequences that can harm both our physical and mental health.

But studies have shown that one tablespoon of vinegar before a meal can reduce the glucose spike of that meal by up to 30 per cent, thereby reducing inflammation, slowing down ageing, increasing energy, balancing hormones and helping the brain. With that, cravings are curbed, hunger is tamed and more fat is burned.

If you dont like vinegar in a drink, get your daily dose from a vinegar-based salad dressing or by nibbling some pickles.

The bodys natural response to a glucose spike is to release the hormone insulin, which takes that glucose out of the blood and stores some of it as fat for possible future use. It is a carefully calibrated system which works well when blood glucose levels are relatively stable.

But eating too many highly processed and sweet foods can cause dramatic spikes, triggering too much insulin; this is bad for our cells and ultimately leads to alarming drops in glucose levels.

But vinegar appears to have an impact on insulin, too, reducing levels in the blood. The same studies show that a single tablespoon of vinegar can reduce blood insulin levels after a meal by 20 per cent.

This means theres less chance that any excess glucose in the blood is being added to your fat reserves.

Vinegar has also been shown to have a remarkable effect on our DNA (the molecules inside cells which contain all the important genetic information), instructing it to reprogram slightly so that the cells burn more fat.

Just consuming one or two tablespoons of vinegar before a meal for three months helps cut the amount of harmful visceral fat which gathers around your organs, so lowering the levels of circulating blood fats that can lead to heart disease.

It seems to aid general weight loss too. In one study, vinegar drinkers lost 2 lb to 4 lb over three months.

In another study by researchers in Brazil of two groups on a strict diet, the group drinking vinegar each day lost twice as much weight as those who didnt (11 lb compared to 5 lb).

All vinegars work: white wine, red wine, apple cider, malt, balsamic, sherry, rice. Just avoid syrupy, aged balsamic vinegars, which can be too high in sugar, and cleaning vinegar you should never drink that.

The easiest way to take advantage of vinegars blood-sugar levelling qualities is to drink one tablespoon each day in a tall glass (300 ml) of still or sparkling water. Some people find stirring vinegar into hot water is more soothing.

Many of my readers take theirs as a morning drink, before breakfast, because its easier to remember to do so then.

But you can also sip it during the day (if you dont like the taste of vinegar, then start with a teaspoon in a glass and build your taste tolerance) or make one of my tasty vinegar mocktails (see below).

But the most powerful moment to have vinegar is ten minutes before eating something sweet or starchy (such as pasta, bread, potatoes or rice) which will rapidly break down into glucose during the digestive process.

You do have a little leeway, so if, for example, youre given an unexpected slice of office cake, target your vinegar hack for up to 20 minutes before eating it, while youre eating, or up to 20 minutes after youve eaten the last crumb. The spoonful of vinegar trick is brilliant and could enable you to eat your cake without the risk of a glucose spike or cravings rollercoaster.

Be warned, though, that although vinegar curbs blood sugar spikes, it doesnt erase them. So dont try to use it as justification to eat more sugar.

Glucose goddess tip: Use an ice cube tray to freeze a tablespoon of vinegar in each cube. It makes your ready measured dose easy to pop in a drink.

Ginger giant

Serves 1

3cm piece fresh ginger, peeled and finely grated

1 tbsp apple cider vinegar

Ice cubes

Soda water

Slice of lime to garnish

Mix the ginger and vinegar together in a glass and fill to the top with soda water and ice. Garnish with the slice of lime.

Mojito slushie

Serves 1

Mint leaves (picked from 2 sprigs)

1 tbsp apple cider vinegar


Soda water

Blitz leaves, vinegar and ice in a blender until it has the consistency of a slushie. Transfer the mixture to a cocktail glass, top up with soda water and serve. Garnish with extra mint leaves.

Non-orange juice spritzer

Serves 1

2.5cm piece of ginger, chopped

2 mint sprigs

1 rosemary sprig

Zest of 1 small orange, plus a slice to decorate

tsp ground turmeric

1 tbsp apple cider vinegar

Ice cubes

Soda water

Put the ginger, mint, rosemary, zest, turmeric and vinegar in a glass and mash with a wooden spoon. Add soda water and strain into new glass. Serve with ice and an orange slice.

How a dash of vinegar can help you lose weight - and live longer - Daily Mail

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Apr 18th, 2023 | Filed under How to Lose Weight Safely

If you struggle to keep the belly fat off, you are not alone. In fact, fat around the midsection remains one of the top issues for women who are looking to tone their core. Unfortunately, there is no silver bullet, one-size-fits-all approach to keeping belly fat off of your midsection. The good news is that a combination of a healthy diet for fat loss, daily habits to lose weight, and exercises that target the belly area are proven effective methods to burn your belly fat and keep it off for good. In this article, we're walking you through eight exercises for women to keep belly fat off.

As previously noted, these moves should be combined with a healthy eating plan for real results. We also recommend incorporating cardio or HIIT for an additional daily calorie burn.

For the following exercises, perform sets of 12 repetitions for exercises that have reps, or perform 30-second holds for exercises that have you in a static position (ie. planks). Perform three sets of each exercise at least twice weekly for maximum results. Keep reading to learn all about our best-recommended exercises for women to keep belly fat off, and next, don't miss 6 Tips for Women To Lose Belly Fat & Keep It Off.

Start your planks by positioning yourself on the floor, face down, with your forearms and toes supporting your body weight. Keep your elbows directly under your shoulders, your forearms parallel to each other, and your palms down. Engage your core, and keep your spine in a braced neutral position from your head to your heels. Keep your hips from sagging throughout the duration. If you start to sag, take a rest, and then begin the next set after the burn dissipates. Hold the position for 30 seconds, and perform three sets.

Begin this next exercise lying on your back with your hands placed behind your head, and your knees bent with your feet flat on the floor. You can interlace your fingers or stack your hands on top of one another. Engage your core and lift your head, shoulders, and feet off the floor. Bring your right knee toward your chest while extending your left leg. Rotate your torso, bringing your left elbow toward your right knee. Alternate sides, performing a pedaling motion with your legs as if riding a bike. Complete 12 repetitions on each side per set, which would be 24 reps if counting one at a time.

RELATED: 7 Best Belly Fat Loss Tips for Women Over 40, Experts Say

Russian twists will have you sitting on the floor with your knees bent, your feet flat on the ground, and your hands together in front of your chest. Lean back slightly, engage your core, and lift your feet off the ground while balancing on your glute muscles and pelvis. Rotate your hands and torso to the right, tapping your hands on the floor near your right hip. Reverse and twist to the left, doing the same near your left hip. Continue alternating sides until you complete 12 repetitions per side. Maintain control and core engagement throughout the set.

Begin mountain climbers in a pushup position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Bring your right knee toward your chest, keeping your right foot off the ground roughly one inch. Quickly switch legs, extending your right leg back while bringing your left knee toward your chest. Continue alternating legs until you complete 12 repetitions on each side. Note: You can do these explosively or slowly depending on your level.

The reverse crunch starts with you lying on your back with your hands placed beside your hips and your knees bent at a 90-degree angle with your feet off the ground. Engage your core, and lift your hips off the floor, bringing your knees toward your chest and raising your feet. You can kick your legs straight up for an extra burn. Lower your hips back down to the starting position. Repeat for 12 repetitions.

RELATED: Get Rid of Hanging Belly Fat With This Cardio & Strength Workout

Begin on your back with your hands placed under your glutes or by your sides, and extend your legs. Engage your core, and lift your head, shoulders, and legs off the ground roughly six inches. Alternating lift each leg up to 12 inches, give or take as if performing swimming flutter kicks. Complete 12 repetitions per side, or 24 individual repetitions if counting one at a time.

Begin side planks on your right side with your right forearm supporting your upper body and your feet stacked on top of each other, or the top foot placed in front slightly. Your right forearm should be perpendicular to your torso with your palm facing down. Engage your core on the right side to lift your hips off the ground, forming a straight line from head to toe. Hold this position for 30 seconds, then switch sides and complete all three sets.

Begin dead bugs on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle with your feet off the ground. Slowly lower your right arm and left leg toward the floor until each is roughly six inches off the ground. Reverse the motion, maintaining control throughout the range of motion. Repeat on the other side. Complete 12 repetitions per side, alternating each repetition.6254a4d1642c605c54bf1cab17d50f1e

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8 Exercises For Women To Keep the Belly Fat Off - Eat This, Not That

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Apr 18th, 2023 | Filed under How to Lose Weight Safely

SINGAPORE National University Hospitals (NUH) chief dietitian Lim Su Lin recently developed a healthy version of the ketogenic diet for an ongoing clinical trial that aims to help patients lose weight without compromising their health.

Preliminary results show that those who follow her programme closely can lose up to 25kg in four months, as well as reduce blood pressure and control diabetes.

Here is a quick look at what a standard keto diet constitutes and the risks involved.

It is a strict high-fat, moderate-protein and low-carbohydrate diet. By cutting down on carbohydrate intake, your body is induced to enter a state known as ketosis where it breaks down stored fat instead of carbohydrates to produce energy.

In other words, the body is tricked into burning fat as fuel, which helps with weight loss. However, this is an individualised process, meaning that some people will require a more restrictive diet to induce ketosis.

Popular keto diets suggest an average of 70 to 80 per cent fat, 5 to 10 per cent carbohydrate and 10 to 20 per cent protein.

According to the Harvard T. H. Chan School of Public Health, this translates to about 165g of fat, 40g of carbohydrate and 75g of protein for a 2,000-calorie diet.

But Dr Lims programme keeps fat consumption at less than 50 per cent of total daily energy, and also restricts calories based on the persons profile.

On paper, the diet involves burning fats by eating more of them, allowing people to eat high-fat foods that they enjoy such as red meats, fatty fish, cheese and nuts, while still losing weight.

It is also generally seen as a more sustainable weight loss plan as fat and protein take a longer time to break down, keeping people full for a longer period of time.

There are risks involved in following the keto diet.

At the top of the list is that it can result in a high intake of unhealthy fats from eating too much processed food, for example which can increase bad cholesterol levels and the risk of heart disease.

According to the Gleneagles Hospital website, common side effects of putting your body through ketosis include bad breath, constipation, indigestion and low blood sugar. In the first few days of the diet, you may also experience nausea, insomnia and a general feeling of being unwell.

People with underlying health conditions, particularly those involving the liver or kidneys, need to be cautious about following such a diet as it could put additional strain on these organs.

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Apr 18th, 2023 | Filed under How to Lose Weight Safely

TIMESOFINDIA.COM | Last updated on - Apr 14, 2023, 13:00 IST

Trying to lose weight but somehow nothing seems to work? While it is essential to follow a calorie deficit diet to lose weight, a healthy lifestyle is of utmost importance. There are some basic rules of a healthy lifestyle that we often forget to take into consideration while on a weight loss diet. Do follow these effective tips and inculcate them into your lifestyle to see results. Make sure you are following a calorie deficit and doing a workout for at least 30 minutes daily along with these tips. (all image credits-istock)

Keeping your body hydrated will promote a better metabolic process. On a daily basis, 8-9 glasses of water must be consumed. If you often forget to drink water, then you can set a water timer on your mobile which will remind you to drink water at different times during the day. You can make your water detox water by soaking chopped cucumber, orange, lime and even berries in it overnight.


Another important aspect that you need to consider during your weight loss diet is what type and how much oil are you using. Some of the oils that must be avoided at all costs are vegetable oil, canola oil and soybean oil. Best oils to use in daily cooking are mustard oil, olive oil, avocado oil and even ghee. Dont use more than 1 tbsp of oil while cooking a particular meal.

Snacks are the main culprit behind weight gain. To satiate untimely sugar cravings and late-night food cravings, we often resort to unhealthy snacks that are either packed with sugar or are deep-fried. Once you change your snacking habits, you will notice a stark difference in your lifestyle. Swap unhealthy snacks with healthy ones. This will satisfy the hunger without making you go on a guilt trip. Some healthy snack options include homemade popcorn, ragi chips, jowar puffs, roasted makhana, chana, protein bar, fruit yogurt etc.

If you follow a very typical diet and repeat the same foods after every few days, it is time to add more diversity to it. For example- instead of eating the same wheat roti every day, you can experiment with different types of healthy flours like ragi, jowar, bajra, amaranth etc. Similarly, rice can be swapped with quinoa, which is a protein-rich grain.

Eating healthy foods but still not losing weight? The culprit here might be the portion. If you eat healthy foods in large portions, even that can lead to weight gain. Divide your day into 4-5 small meals which should include breakfast, lunch, snacks, fruits and dinner. For all meals, try to eat only 80% of your hunger, instead of stuffing yourself fully. This will make digestion easier and will further fasten the metabolism.

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Apr 18th, 2023 | Filed under How to Lose Weight Safely

Bello 2

Use of information 8.0/10

In a world where health and fitness gadgets are constantly evolving, the Bello 2 has emerged as an innovative solution in the realm of body fat management and overall wellness. This small and portable device includes 9 Block Therapy, an in-app feature that analyses your health and body shape and generates a personalised programme and resources to help you lose weight.

At its core, the Bello 2 is intended to effectively monitor and manage your body fat composition, visceral fat levels, and Metabolic Health Index. Using its patented Near-Infrared Technology (NIR), the device distinguishes itself from Bio-Impedance Analysis (BIA) scanners by providing a non-invasive and safe method for obtaining accurate measurements of body components beneath the skin.

But, is Bello 2 truly the all-in-one solution it claims to be, or is it just another fad in the ever-expanding market of health-care devices? In this review, I will go over its features and functionalities in detail. By the end of this article, you should have a clearer understanding of whether Bello 2 is the right investment for your fat loss journey.

You can check out Bello 2 on Amazon or the companys website. The device typically retails for $250.

Olive Healthcare has evolved its successful Bello 1 into the Bello 2, a sleek and user-friendly health management tool that provides you with vital information about your body. The device is manufactured in Korea. It incorporates near-infrared technology, patents, and intellectual property rights from various countries, including the EU, the US, and South Korea.

Bello 2 is constructed of a durable plastic material, resulting in a lightweight design. It is compact and portable, measuring 3.4 x 1.8 x 3.6 and weighing only 3.5 oz, allowing users to easily take it wherever they go. It will definitely not take up much space in your bag or rucksack.

The device feels sturdy and well-made. It comes in a classic white colour, which adds a touch of sophistication to its modern design.

A single button at the top is used to turn on the unit and begin scanning. An LED light on the front of the body provides visual feedback on scanning/charging/power. However, because there is no screen, you must use the accompanying smartphone app to access readings and dig into the data.

Bello 2 is intended to be both safe and effective. It is FCC approved and works by measuring tissue absorption and scattering during photon migrations with an 8-wavelength NIR LED light source.

In terms of battery life, the device is powered by a 600 mAH rechargeable lithium battery. This allows for a 15-hour battery life, and a full recharge takes only 2 hours. One feature that I like is that charging can be done with a USB-C cable, whether its the one that came with the device or any other USB-C cable you might have lying around.

Build material



80.4 x 46.5 x 91.4 mm (3.4 X 1.8 X 3.6


98 grams (3.5oz)


LED light


Near Infrared technology


Whole-body fat%, Belly fat%, Visceral Fat Level, Metabolic Syndrome. Risk

Number of body scan spots




Battery capacity

600 mAH (Rechargeable Lithium Battery)

Battery life

15 hours (charging time 2 hours), C-Type USB



Price (typical RRP)


As previously stated, the Bello 2 employs NIR technology to measure vital health indicators. NIR technology is a type of light that has a specific wavelength range. The technology has various applications, including assessing human health in hospital settings, as well as in pulse oximeters.

To be more specific, NIR refers to an electromagnetic wavelength range of approximately 780 to 2500 nm. Bello 2 quantitatively makes real-time tissue measurements in the spectral regions of about 650 to 1100 nm.

Unlike traditional methods that estimate body composition by measuring water content in the body, such as BIA devices, NIR technology goes a step further. Bello 2 directly measures the levels of various substances in the bodys tissues, such as haemoglobin concentration, capillary oxygen saturation, and water and lipid content. As a result, measurements are more accurate and reliable, giving users a better understanding of their overall health.

Bellos scanning technology focuses on regional fat and not overall body fat. To ensure accuracy, the company conducted a comparison of its scan findings with abdominal CT (Computed Tomography) scan results, which showed a high correlation. A study conducted at a renowned university hospital in South Korea also confirmed a strong correlation of 0.8+ between Bellos scan outcomes and those of abdominal CT scans. Bellos measurements exhibited a robust correlation with CT scans for both subcutaneous and visceral fat.

The readings also correlate with the Dual-Energy X-ray Absorptiometry (DEXA) Scan. But dont expect total accuracy. Performing DEXA scans regularly is very costly, although they are considered to be the gold standard.

Another benefit of Bello 2s NIR technology is that it is a safer alternative to radiation-based equipment such as CT or DEXA scans. The Bello 2 uses a type of light with longer wavelengths and lower energy, so there is no risk of radiation exposure when using it.

Take smart scales, for example. Many of us use this to estimate our body fat. These devices use BIA to send a small electric current through the feet to measure the resistance encountered as the current travels through the tissues. Because body fat slows the current more than other tissues, the scale can estimate body fat percentage based on the amount of resistance encountered.

That sounds nice in theory. In practice, though, smart scales are notoriously inaccurate at estimating these types of metrics. Readings can vary greatly from one day to the next. On the market, there are products that claim to be able to churn out figures on more than ten different body composition metrics. In reality, aside from actual weight measurements, all of these are broad estimates.

The process of starting with the Bello app is quite straightforward. To sign up, you have three options: using your Apple ID, Google account, or Email account. After email verification, youll need to fill in general user information, such as name, birth year, gender, and country. If you sign up using your Apple ID or Google account, the information will be automatically filled in from those accounts.

After you log in, the Bello 2 device will connect to the application and the battery charge indicator will appear on the screen. The app will also check to see if your device is running the most recent firmware version.

The current weight is information that you will need to enter when creating your account. You must also measure your waist with a measuring tape and enter the value into the app. Later on, it is possible to change these. In fact, it is important to keep them up to date because your most recent weight and waist circumference measurements influence other calculations.

Now you are ready to do the first scan. In addition to its safety features, the Bello 2 is simple to use. Users only need to contact the device with their skin for a few seconds to obtain a scan.

Youll need to scan five different areas on your body. This includes both your biceps, both your outer thighs, and upper abs. The app walks you through everything and there are clear pictures showing the proper positioning. You should be standing up when doing these measurements. It is also good to do these at roughly the same time each day, for example when you get up in the morning.

During your first use, it might take a minute or two to read the apps instructions and conduct the scan. However, after a day or two, youll likely find that scanning all five spots takes less than 30 seconds.

The app is well-designed and easy to navigate. It features three main tabs: the Summary screen, which displays all your data; the Scan tab, which is used for the scanning process; and a Browse section that serves as a repository for additional information and settings.

The data, of course, takes centre stage. Olive Healthcare refers to the core data as the Bello Fat Index. It consists of body fat percentage, abdominal fat percentage, and visceral fat level.

All the data is clearly laid out, and I like that sprinkled through the app there is educational information. This goes into detail on what each metric represents. You can take multiple measurements during the day and they will be averaged out for the 24 hour period. But you can also look at them individually.

What I like is that if I took multiple measurements in succession, they were fairly similar. Its not total consistency but much less discrepancy than you would get with a smart scale. But, as already mentioned, dont expect to get total DEXA scan accuracy.

Looking at your body composition measurements is one thing, but knowing if theyre within a healthy range is another. Fortunately, the Bello 2 app does the leg work for you.

After your initial scan, the app assesses your body type and determines your risk for metabolic syndrome. For example, I was placed in the middle group. Which is where I expected I would be. This means that I am ok for now, but that it would be a good idea to make some lifestyle changes.

To help with this, Bello offers a unique feature called the 9 Block Therapy. My body type was classified as Average Fat, and I could choose any adjacent block as my goal. I opted to reduce my visceral fat.

The app then sets that as your objective and adjusts your calorie intake and activity recommendations accordingly. Olive Healthcare says that is device uses NHANES data from the US CDC to provide personalised lifestyle suggestions, ensuring users can set and work towards achievable health goals.

Essentially, Bello provides a comprehensive solution to help you become healthier. Select your goal and adhere to the activity and calorie intake recommendations. Perform body scans regularly, and over time, youll likely achieve your desired body type.

To fully utilise the system, you can input your daily calorie intake. I suspect, this is the part which many people will follow through. But studies have shown, those who track food achieve over double the average weight loss.

To enter diet details, select breakfast, lunch, dinner, or snack, in the smartphone app and then search the extensive food database. For instance, typing Cereal with Milk presents 20 different options. After adjusting the consumed quantity, the app provides info on carbs, protein, fat, and total calories.

This information is compared to your activity level, showing how many calories you can consume for the rest of the day to stay on track. So you have all the figures at your disposal. There are also workout recommendations in the smartphone app with instructional videos.

Then again, theres nothing forcing you to log your calories. Some people might prefer just monitoring their progress through body composition metrics and having a rough idea around their calorie intake.

What is good is that activity information, such as steps, is automatically synced as long as you have a Google Health or Apple Health account. So there is no need for you to manually enter how many calories you have burned. But you can do so if you choose to.

The app also syncs with FatSecret, a free platform for tracking food intake. You may prefer this software for logging your meals.

I use a Garmin watch and a Withings scale, which both sync to Apple Health. So while Bello 2 doesnt speak to either of their apps, their information is ported over via Apple Health. So beyond logging meals and taking regular scans, my only task is to occasionally measure my waist manually and ensure the app has up-to-date information on that metric.

The Bello 2 is an innovative health management device that provides users with valuable insights into their body fat composition, visceral fat levels, and Metabolic Health Index. It distinguishes itself from other body fat management tools with its innovative NIR technology, which offers a non-invasive, safe, and accurate method for measuring body components beneath the skin.

Using the Bello 2 is simple and efficient, with users only needing to touch the device to their skin for a few seconds to obtain a scan. The accompanying app provides personalized wellness guidance, dietary advice, and exercise recommendations based on your unique body composition and goals. However, it is important to note that the devices full potential is best utilized by those willing to consistently log their daily calorie intake and adhere to the apps personalized suggestions.

The Bello 2s innovative technology, user-friendly design, and personalized wellness guidance make it a strong contender in the realm of body fat management devices. The device is compact, portable, and user-friendly, making it an attractive option for those committed to tracking their progress and improving their overall wellness.

You can check out Bello 2 on Amazon or the companys website. The device typically retails for $250.

Buy if you are seeking an innovative and accurate body fat management tool. Its patented Near-Infrared Technology offers a non-invasive and safe method for obtaining measurements of body components beneath the skin.The accompanying software offers tailored guidance, making it ideal for those who want to set realistic goals and receive support throughout their fat loss journey.

Dont buy if you expect total DEXA scan level accuracy in your body fat measurements. Additionally, if youre not committed to logging your daily calorie intake and following the apps personalized suggestions, you may not fully benefit from the Bello 2s features.

*We are a review site that receives a small commission from sales of certain items, but the price is the same for you. Purchasing items by clicking on links in this article allows us to run this website. We are independently owned and all opinions expressed here are our own. See our affiliate disclosure page for more details.

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Apr 18th, 2023 | Filed under How to Lose Weight Safely

THE UK is in the grip of a diabetes crisis, with the number of people developing the silent killer spiralling out of control.

According to Diabetes UK, the number of us with the life-threatening condition has passed five million for the first time.

New data revealed that 4.3million people have a diagnosis 90 per cent being type 2, eight per cent type 1, two per cent being other forms.

The charity estimates another 850,000 people are living with the condition and dont know it.

Chris Askew, chief executive of Diabetes UK, said: There are spiralling numbers of people now living with type 2 diabetes and millions at high risk of developing the condition.

The charity warned that 2.4million of us are at risk, with an alarming increase among under-40s.

If diabetes is not kept under control, sufferers can endure complications including amputation, stroke and heart attack.

Whether youve been diagnosed, are at risk, or just want to take precautions, LUCY GORNALL suggests some lifestyle adjustments you can make.

FOR starters, sidestep simple carbohydrates such as sweets, chocolate, soft drinks, white bread and white rice.

Dr Caitlin Hall, chief dietitian and head of clinical research at myota, says: Simple carbohydrates give you a spike in blood sugar and cause insulin to be released.

A rapid rush of energy is followed by a crash.

If you tend to eat a lot of sugary foods and refined carbohydrates across the day, its likely that you experience the extremes of both high and low blood glucose, also known as blood sugar spikes and crashes.

This can affect things like energy, sleep quality, hunger, appetite and exercise in the short term.

Long term, it can increase the risk of developing type 2 diabetes.

Dr Hall says: High blood sugar can damage organs and tissues over time, leading to a range of complications such as heart disease.

DO EAT THIS: Switch to complex carbs, including wholegrain breads and brown rice.

A SLAB of butter on toast might be delicious, but its not a wise choice if youre trying to swerve type 2 diabetes.

Saturated fats (butter, lard, ghee) and trans fats (shortening, margarine) are best avoided.

Dr Hall says: A diet high in saturated and trans fats can lead to inflammation, which can contribute to insulin resistance and the development of type 2 diabetes.

They can also contribute to the accumulation of fat in and around organs like the liver and pancreas, which can interfere with the organs ability to produce and respond to insulin.

These bad fats are often found in fried foods, processed baked goods, such as cakes and pastries and high fat dairy foods like cream.

DO EAT THIS: Not all fats are created equal, and unsaturated ones are better for you.

Try olive oil, rapeseed, sunflower and walnut oils, and omega-3s from oily fish such as salmon, sardines and mackerel


DIABETES triggers blood sugar levels to become too high.

If you have type 1, your immune system attacks and destroys cells that produce insulin (the hormone that controls blood sugar levels).

Its usually treated with daily insulin injections.

With type 2, you either dont produce enough insulin, or the cells in your body dont react to it properly.


DIABETES UK recommends keeping the 4Ts in mind:

You may also experience repeated bouts of thrush and blurred vision.

Speak to your GP if youre experiencing any of these symptoms.

DR Hall says: Foods high in prebiotic fibre can play a big role in reducing the risk of, and reversing, type 2 diabetes.

"Fibre absorbs water in the gut and delays emptying, which in turn slows down the absorption of sugar into the bloodstream and prevents spikes in blood sugar levels.

Prebiotic fibre is also excellent fuel for the good bacteria in the gut.

Dr Hall says: Properly fuelling the microbiome increases its production of short-chain fatty acid molecules (SCFAs) which help reduce diabetes risk.

DO EAT THIS: Oats, rye, barley, chicory, onion, asparagus, artichokes, beans, and parsnips are great sources of prebiotic fibre.

TWO thirds of us are overweight or obese, which increases type 2 risk, and one of the easiest ways to go into remission is to lose weight.

Dr Paul McArdle, dietitian for the British Soft Drinks Association says: As little as 5kg weight loss could help, but losing 15kg is likely to put type 2 diabetes into remission for a lot of people living with obesity.

Various dietary approaches to lose weight, supported by a healthcare professional, can help.

Dr McArdle says: The first is to follow a low-calorie diet of roughly 850 calories for about 12 weeks.

This is based on meal replacements of shakes, soups and bars.

The NHS offers the Low Calorie Diet Programme in certain regions.

Dr McArdle adds: There is good evidence that following a Mediterranean-style diet reduces the risk of developing type 2 diabetes.

It includes lots of vegetables, salad and fruit, very few processed foods, and less red and processed meat.

RESEARCH at the University of Quebec has found that exercise is helpful in preventing and potentially reversing type 2 diabetes, as it can improve insulin sensitivity.

Walk when possible, swap the lift for the stairs and do a mix of workouts such as cardio and resistance-based ones, either using weights or bodyweight moves.

Safely increase the amount of cardio you do to burn significant calories.

Power walking, running, swimming and cycling are all good forms of cardio.

Try sports such as tennis too, which you may find more fun. They will help you burn calories and are more social.Short on time?

High-intensity interval training (HIIT) workouts involve short periods of intense work followed by short recovery periods and can be good at helping to improve insulin sensitivity.

Exercise generally is good for this, but combining cardio with resistance-based workouts may be your best bet.


THE NHS says you are at increased risk of developing type 2 diabetes if you:

Diabetes UK says that social deprivation, low income, poor education and housing, lack of access to healthy food and worse access to healthcare, have also been linked with type 2 diabetes.

Check the Know Your Risk tool at

How to reverse your type 2 diabetes in 5 simple steps as UK cases hit 5million... - The US Sun

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Apr 18th, 2023 | Filed under How to Lose Weight Safely

Consider the expert-approved tips for weight loss without exercise below, and remember to consult your medical provider before making any diet and lifestyle changes to make sure you use methods that best suit your health needs.

Though calorie restriction is a known method for losing weight, weight loss isnt solely about being in a calorie deficit. Eating nutrient-dense, whole foods and making sure your body has the nutrition it needs is an important component of weight loss and overall health.

The food we eat directly correlates with our body composition and weight, says Jessica Domi, a certified personal trainer and director of operations at Fredericksburg Fitness Studio in Fredericksburg, Virginia.

Whole foods contain vitamins, minerals and other essential nutrients that provide the body with the energy necessary to perform daily activities. Whats more, these foods tend to be more filling than processed food options and can help keep you satisfied for longer.

Foods with a high nutrient density are more likely to improve a persons overall quality of life, reduce the risk of chronic diseases and promote healthy body weight, according to 2015 research in Nutrients.

Examples of nutrient-dense foods include:

Protein helps the body build muscle, increase insulin sensitivity (which can contribute to fat loss) and help keep you feeling full and satisfied. Research suggests high-protein diets not only aid in weight loss, but also help maintain long-term weight loss.

Most of us eat enough total protein, but we dont spread it [out] properly throughout the day to support muscle growth and repair, says Lauren Harris-Pincus, a registered dietician, author and owner of Nutrition Starring YOU, a weight management and nutritional counseling practice. For optimal protein intake, Harris-Pincus recommends aiming to consume 20 to 30 grams of protein with each meal and 10 to 15 grams of protein with each snack.

High-protein snacks include:

Fiber offers many benefits, including aiding in digestion, managing cholesterol and stabilizing glucose levels. It can also increase feelings of fullness by slowing down the digestion process.

Fiber-rich foods like fruits, vegetables, beans, nuts, seeds and whole grains are nutrient dense and provide significant vitamins, minerals, antioxidants and phytochemicals for the number of calories consumed, says Harris-Pincus. Whats more, adding these high-fiber foods to your diet can help you meet your daily fiber needs while contributing to weight loss, she adds.

Women ages 19 to 50 should aim to consume 25 grams of fiber per day, according to the United States Institute of Medicine. Men ages 19 to 50 should consume at least 38 grams of fiber daily.

Mindfulness is the practice of being aware of and intentional with your thoughts and actions. Mindful eating specifically focuses on bringing mindfulness to your experience with food, as well as your emotions, thoughts, physical sensations and behaviors related to eating. While more research is needed, mindful eating may help foster a healthier relationship with food and help you feel more in tune with your bodys needs.

Dr. Rodriguez Ruiz recommends mindful eating to help keep portion sizes in check. Eating slowly and listening to your bodys cues can help with portion control, as it prevents you from overeating or feeling overly full after meals, she says. A good tip is to use smaller plates and bowls to help you stay mindful of your portion sizes.

Water helps regulate body temperature, lower blood pressure, carry nutrients and oxygen to various cells, and maintain optimal kidney function. Replacing sugary drinks and alcoholic beverages with water can help reduce your daily calorie intake and may help lead to reduced weight gain over time.

Harris-Pincus adds that water can also help you feel full and notes that research shows drinking two cups of water before a meal can help you feel fuller and reduce your overall food intake, which can lead to weight loss over time.

The National Health Service recommends drinking six to eight glasses of fluid daily. If plain water isnt appealing, try adding fruit slices or herbs like mint and rosemary for extra flavor and nutrients.

Research suggests both a behavioral and physiological link between stress and weight gain. When under pressure, the body releases cortisola hormone linked to increased appetite and fat storage. Excess cortisol levels can increase appetite and cravings for energy-dense, comfort foods. High cortisol levels over time have also been linked to abdominal fat gain.

Stress can be a big contributor to weight gain, as it often leads to overeating or emotional eating, says Dr. Rodriguez Ruiz. Finding effective ways to manage stress, such as deep breathing, yoga or even a relaxing bath can help you stay on track with your weight loss goals.

Your body relies on sleep to restore and repair itself, and getting enough rest can also benefit your weight loss efforts. One 2021 study in the International Journal of Obesity suggests people who get better quality sleep tend to also benefit from greater weight and fat loss than those who have poor sleep. Research also finds lack of sleep can contribute to an increase in stress hormones (like cortisol), which can further inhibit weight loss.

For maximum benefits, the National Sleep Foundation (NSF) recommends adults ages 26 to 64 aim for seven to nine hours of sleep per night. The NSF also encourages incorporating healthy sleep habits into your routine, such as avoiding alcohol and caffeine before bed, establishing an evening wind-down routine and keeping your bedroom dark and cool for optimal rest. Going to bed and waking at the same time each day can also help regulate your bodys internal clock for better sleep quality.

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How To Lose Weight Without Exercise Forbes Health - Forbes

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Apr 7th, 2023 | Filed under How to Lose Weight Safely

Wegovy vs. Ozempic? Should you consider new diabetes drugs for weight loss or skip medications and stay fit? Photo: Getty Images.

If youre interested in losing weight, perhaps your ears perked up when Jimmy Kimmel cracked a joke during his opening monologue at this years Academy Awards.

Everybody looks so great, Kimmel said. When I look around this room, I cant help but wonder Is Ozempic right for me?

Or maybe you took note when Elon Musk tweeted about Wegovy as his magical weight loss method.

What are Ozempic and Wegovy, and if theyre working so well for Hollywood stars and social media influencers, should I think about trying these weight loss drugs?

Before you race to your doctor to get a prescription, its vital to consider the fine print for the medications.

While there are reasons to be cautious about the newest drugs, Ozempic and Wegovy are helping many people lose considerable weight about 12% of body mass, on average which can dramatically improve a persons health.

And for decades, leading medical experts blamed people who were overweight or obese for the extra pounds they were carrying without giving them much help or considering the physiological causes for weight gain. Some blamed obesity on simple math: Overweight people simply needed to eat less and move more.

While sedentary lifestyles and consumption of high-calorie, processed foods most certainly have boosted obesity rates in the U.S. and around the world, experts have learned much more in recent years about genetic causes for weight gain. Some peoples bodies may, in fact, want them to pack on fat. So, drugs that dramatically reduce appetite and help people lose significant pounds, may be a game changer.

To get answers to your questions, we consulted with Dr. Cecilia Low Wang, a UCHealth expert in endocrinology, diabetes and metabolism.

Low Wang is also a professor at the University of Colorado School of Medicine on the Anschutz Medical Campus. And she chairs the committee that advises the U.S. Food and Drug Administration (FDA) on drugs related to endocrinology and metabolism.

The FDA approved Wegovy in June of 2021, marking the first time since 2014 that federal health authorities had given the green light to a new weight loss drug.

(Low Wongs views do not represent those of the FDA or the FDA EndocrinFologic and Metabolic Drugs Advisory Committee.)

Its correct that Wegovy and Ozempic are two names for the same drug: semaglutide. Ozempic is the name of the drug as prescribed for people with diabetes. The FDA approved Ozempic for people with diabetes in 2017 and approved Wegovy for people who have obesity or are overweight and have additional health problems in 2021.

They are just prescribed under different names with slightly different doses and different indications, Low Wang said. The drug product itself is the same.

The drugs decrease appetite and slow down emptying of the stomach so people feel less hungry and eat less. They can cause some unpleasant gastrointestinal side effects.

Under the FDA authorization, Wegovy is supposed to be used for people who are obese or overweight. Those who have a body mass index (or BMI) of 30 or greater are eligible along with those who have a BMI of 27 or greater who also have other health problems such as high blood pressure, diabetes or high cholesterol that make weight loss important.

In reality, some people who do not have obesity or weight-related health conditions have been saying that theyre using Wegovy or Ozempic to drop 10 pounds and get skinny.

Yes. The FDA has approved Wegovy for some children and teens ages 12 and older who are dealing with obesity.

FDA officials approved Ozempic for people with Type 2 diabetes.

Wegovy and Ozempic mimic a hormone called glucagon-like peptide-1, which targets areas of the brain that regulate appetite, according to the FDA authorization.

In the U.S., about 70% of adults are obese or overweight, and many have serious health problems that put them at greater risk for heart disease, stroke, diabetes and some types of cancer.

Losing 5% to 10% of body weight through diet and exercise has been associated with a reduced risk of cardiovascular disease in adults, Dr. John Sharretts of the FDAs Center for Drug Evaluation and Research said when the FDA approved Wegovy.

Gastrointestinal problems are the most common side effects since Wegovy can slow down peoples digestive systems. During clinical trials, some participants experienced nausea, diarrhea, vomiting, constipation, abdominal pain, headache, fatigue, indigestion, dizziness, bloating and gas.

In Low Wangs opinion, yes, it was wise for the FDA to authorize Wegovy for people who truly need to lose weight.

Along with persuasive data about weight loss, Low Wang said there is evidence that people with Type 2 diabetes who take Ozempic can improve their cardiovascular health.

A 5-to-7% weight loss, for example, can significantly lower blood pressure, Low Wang said.

Cardiovascular risk factors improve in people with obesity or overweight who take Wegovy, but evidence for cardiovascular risk will have to wait until later in 2023 when the SELECT trial is completed. (Learn more about the clinical trial.)

Yes. As with many chronic conditions, most people who use the drugs for diabetes or weight loss will need to keep taking them to keep benefiting from them.

Sometimes people can decrease or eliminate the need for chronic medications through significant lifestyle changes, Low Wang said.

Of course, that takes work and commitment.

Depending on your individual situation, and without sustained lifestyle changes, it is likely you would need to be on these medications indefinitely to maintain weight loss, Low Wang said.

Using Ozempic or Wegovy without insurance coverage can cost more than $15,000 a year.

Thats causing some challenges for doctors and patients.

So far, many of the people who are publicly discussing using the medications are wealthy individuals for whom cost is not a problem.

And my sense is that many people posting on social media are using these drugs but dont meet the medical criteria for using them, Low Wang said.

The cost really affects access. Thats a huge issue related to health equity, she said.

Here are the criteria for use of Wegovy (meaning its meant for you, and health insurance plans might pay for the prescription).

If your body mass index, or BMI, is 30 or above, then you are eligible. If your BMI is 27 or higher and you have additional health risks, then youre eligible to get a prescription for Wegovy, Low Wang said.

If you dont meet those criteria, Low Wang said you would be using the medications off-label, or not as the FDA has approved them. This is OK if your health care provider feels the drug is necessary for you, but not if Wegovy is being prescribed by someone who is not one of your providers.

She said insurance plans do tend to cover these drugs for people with Type 2 diabetes.

Yes. Its true that the medications come as injectables, although there is one pill form. (See more information about that below.)

Wegovy and Ozempic are injected once a week, Low Wang said. So that can be a challenge for anyone who is absolutely against all injections. But because you only need to do the injection once a week, I think its doable for many people.

There is a tablet form of semaglutide. Its called Rybelsus and is for people with Type 2 diabetes. Patients need to take one tablet every day.

People who have uncontrolled diabetes can get retinopathy, a complication that involves damage to blood vessels in the eyes, and can result in vision loss or blindness.

During the clinical trials for Ozempic, a small percentage of study volunteers developed new or worsening retinopathy.

There was an almost three-fold increase in the rate of people getting retinopathy when they were placed on Ozempic (semaglutide) as compared to those who were not receiving Ozempic, Low Wang said. This was the relative risk, not absolute risk, but it is still concerning. However, it occurred in a small percentage of people.

People who have retinopathy should talk with their health care providers before starting Ozempic or Wegovy. And patients also should have a thorough eye exam and regular follow-up eye exams.

People may be at increased risk for pancreatitis, which is inflammation of the pancreas often caused by gall stones, alcohol use or high triglycerides.

We generally do not use this class of medicines if someone has a history of pancreatitis, Low Wang said.

If you have a history of MEN2 (multiple endocrine neoplasia 2) or medullary thyroid cancer, you should not take Ozempic or Wegovy.

As with any drug, you always have to weigh the benefits and risks, Low Wang said. Even though this can be an amazing drug for many people, each person is unique and you need to make an informed decision.

We know that if you start out with very uncontrolled diabetes and you have underlying retinopathy, if you lower the A1C (estimated blood sugar levels) too quickly, you have a higher risk of worsening retinopathy, Low Wang said.

Thats one reason that its really important to discuss weight loss drugs with your primary care provider and specialists who focus on both eye care and common conditions like diabetes so you can make good decisions.

Many people skip annual eye exams and some who are at risk of kidney disease like those with diabetes and high blood pressure dont get essential blood and urine tests. Having a full health picture is vital for safe use of weight loss drugs.

Yes, these are potentially awesome medications that can lead to dramatic weight loss, but people need to be committed to following up with their ophthalmologist (eye doctor) regularly, Low Wang said.

No, they dont need to be tapered before stopping, Low Wang said.

You can always choose to stop the medications, but its important to know that you will have a very high risk of regaining lost weight and worsening diabetes control, she said. These medications are like others. Whatever you were treating is likely to recur.

Yes. Low Wang said the medical community has learned a great deal in recent years about genetic causes for obesity.

As with many medical conditions, especially chronic conditions, theres a genetic component and an environmental component. In the past, many people mistakenly thought that weight gain was all environmental, and its not, Low Wang said.

What were trying to do now is to address the end goal: decreased weight that can lead to better health, she said.

Were acknowledging the physiology that is dysregulated and contributes to excess weight for people with obesity or who are overweight. And the newer weight loss medications are able to address this.

Finding the exact genetic causes for weight gain has proven to be challenging, Low Wang said.

For most people, its not a single-gene disorder. There are multiple genes that affect appetite, hunger, fullness and metabolism, Low Wang said.

In addition, individuals have different microbiomes and different metabolic set points, all of which affect weight and weight gain. Furthermore, researchers dont yet fully understand the connection between the brain and the gut.

Its extremely complex. Were learning a lot, but there is a lot more to learn, and the causes for obesity are definitely multifactorial, including social determinants of health and the built environment, Low Wang said.

I do, Low Wang said. Shed like to see insurance coverage that fosters long-term good health for patients.

These drugs could prevent health problems down the line, she said.

For example, if a person with diabetes reduces their weight by 15% or so, that can be enough to cause diabetes remission. Thats huge because we know that Type 2 diabetes is associated with increased risk of heart attacks and strokes, Low Wang said.

Reduced weight can also help with lower blood pressure, reduced cholesterol levels and a reduction in fatty liver disease.

Right now, fatty liver is the leading cause of cirrhosis, Low Wang said.

Many people mistakenly think alcohol consumption is the leading case of cirrhosis. In fact, fatty liver disease is a bigger driver of cirrhosis.

And weight loss treats that, Low Wang said.

Yes, there are other medications called Jardiance, Farxiga, and Invokana that are used to treat diabetes, but can also cause weight loss. They are what are known as SGLT2 inhibitors.

Patients who qualify also can consider bariatric surgery.

Or if people dont want to take drugs indefinitely, there are other options.

We have non-medication weight loss strategies. The specialists at the Anschutz Health and Wellness Center are terrific and can discuss other options with you, Low Wang said.

To minimize gastrointestinal side effects, Low Wang said patients need to start with the lowest level dose and stay on that dose for about four weeks before moving to a higher dose.

That minimizes side effects like nausea, bloating, diarrhea and overall gastrointestinal upset, Low Wang said.

Dose titration means that a person starts with a less powerful dose, then builds up to the goal dose, which is a higher dose.

Yes. Low Wang said its common for patients to stop taking the medications because they dont like the adverse effects.

About one in five people might stop because they are experiencing bad side effects, she said.

I encourage some patients to stay at the lower dose level for a longer period of time to see if they can tolerate it better and still get some benefit from the medication. Or if they dont tolerate this medication, we might try a different one, Low Wang said.

Low Wang said shes not hearing that concern from her patients. But she understands why some people could feel that way.

Its probably because of the degree of weight loss. It can be pretty quick and dramatic, she said.

Most people are pleased. Some arent used to the decreased appetite. But of those who are able to tolerate the medications, most have been happy with the effects, Low Wang said.

See your health care provider. Be aware of the side effects. And the costs may be an issue. Its not just for one year. The cost is a long term issue unless insurance plans start covering these medications for everyone who needs them, Low Wang said.

She is eager to help her patients with diabetes learn about ways to manage the condition and consider the new medications if appropriate.

It doesnt have to be Ozempic, but this class of diabetes medications controls your blood sugar and causes weight loss without putting people at risk for hypoglycemia, Low Wang said. That affects quality of life. Repeated hypoglycemia puts people at risk for car crashes and falls.

Many of the medications in this class also prevent heart attacks and strokes, Low Wang said.

For people with diabetes, the medications make a lot of sense.

For people who are healthy but want to lose weight, Low Wang would not recommend Wegovy.

Its not even worth discussing because its not indicated, she said.

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Wegovy vs. Ozempic: The truth about new 'weight-loss' drugs - UCHealth Today

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Apr 7th, 2023 | Filed under How to Lose Weight Safely

While weight-loss surgery has proven to be an effective long-term health treatment, it can also be expensive, can come with a host of unpleasant side effects, is invasive, and around a third of recipients will require follow-up surgery or hospitalization within five years. Its no surprise, then, that only about 1% of those who have qualifying weight concerns actually go through with it.

A new study has highlighted the metabolic benefits of weight loss surgery, in particular its impact on bile acid levels and the role this plays in appetite regulation. The researchers found that those who had undergone weight loss surgery had much lower levels of the bile acid isoursodeoxycholate (isoUDCA), which is linked to higher appetite and worse metabolic levels.

Studying the bile acid levels of a group of post-surgery patients in Amsterdam, as well as two other non-surgery general populations, the researchers found that a fiber supplement naturally lowered isoUDCA levels. This opens the door to developing a treatment that could mimic the appetite reduction and better metabolic function to help people lose weight without any invasive procedures.

By better understanding the complex interplay between genetics, the gut microbiome, and diet in regulating bile acid levels and their impact on appetite and metabolic health, we may be able to develop new strategies for preventing and treating obesity and metabolic syndrome, said joint lead author Cristina Menni from Kings College London.

Its not the first time scientists have turned to the gut microbiome for weight-loss answers, but the researchers from the University of Nottingham, Kings College London and Amsterdam University Medical Center have shed new light on a poorly understood benefit of bariatric surgery the reduced appetite.

Understanding the metabolic mechanisms that result in a lower appetite could lead to a safe and effective treatment for weight loss. Obesity is associated with serious conditions including diabetes and heart disease, with many able to be reduced or even reversed with weight loss.

What our study shows is that specific microbial metabolite is involved in some of these benefits and that, although to a more modest extent, dietary fiber might mimic some of these effects, said joint lead author Ana Valdes, from the University of Nottinghams School of Medicine. "This could help design dietary supplementation studies aimed at increasing satiety and improving liver parameters.

The research underlines how big a role our gut microbes have in influencing metabolism and in regulating levels of isoUDCA.

This study highlights the key role that fiber plays in appetite regulation and metabolism, harnessed by specific gut microbes, said co-author Tim Spector, Professor of Genetic Epidemiology at Kings College London. The gut microbiome and its chemical products such as these bile acids hold huge promise for reducing obesity without the need for invasive surgery.

The research was published in the journal Cell Reports Medicine.

Source: University of Nottingham

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New weight-loss finding could reduce appetite without surgery - New Atlas

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Apr 7th, 2023 | Filed under How to Lose Weight Safely

People who want to lose weight generally have a target weight to work towards. It's not uncommon for those who do to also have a specific time frame in mind. Losing 10 pounds in a month is a surprisingly common weight loss goal.

But how easy is it to lose 10 pounds in a month and what's the best way to do it? The truth is, although many dieters may find it difficult to do, it's certainly possible to reduce body weight in 4 weeks. Lots of people have done it already and some of them have lost much more.

However, a weight loss goal such as this will require planning and determination. This article provides tips and information that will help you to retain your focus and plan for realistic weight loss goals and success.

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The Centers for Disease Control and Prevention (CDC) recommends setting a weight loss goal of 1-2 pounds per week. So do many weight loss experts. Unfortunately, if you follow this advice you will not be able to reduce your body weight in the allotted time frame of a month.

To lose 10 pounds in 4 weeks, you will need to lose 2 1/2 pounds a week. This would allow you to reach your goal in 28 days and, unless you begin your quest in February, you will have two or three extra days if you need them.

You will need to place a low-energy diet at the heart of your weight loss plan. Unless you have health issues that prevent this, it will be helpful to burn extra calories through exercise as well.

Before you begin following a diet plan that is strict enough to allow you to reduce body weight quickly in a month, it's best to book an appointment with your family doctor and check if this is a safe goal for you to pursue.

Presuming you are in reasonably good health, there will probably be no issues to deter you but it's still a good idea to check.

Related Content: Best appetite suppressant diet pills for men and women

If you have 10 pounds to lose, your body has been storing fat. It only does fat burning and does this when your diet provides it with more energy than it needs. If your diet does not provide enough energy, your body burns fat instead.

Although it's also possible to use kilojoules, it's more common to measure the body's energy intake and expenditure in calories.

The body takes in energy from food and expends it in multiple ways. The main thing it does is use energy to keep us alive. Even when we are asleep, the body is using energy to keep our hearts beating, power our lungs, digest food, and perform numerous other essential tasks.

The energy expenditure required to do these things is called the basal metabolic rate (BMR) or resting energy expenditure (RMR). It's how much energy you would use if you spent 24 hours a day resting in bed.

Several factors, including sex, age, and body bulk can influence BMR. The best way to get an idea of your body's energy requirements is to use an online calorie calculator. [1]

You will need to know your BMR. The knowledge will help you to craft a weight loss plan that allows you to lose weight safely.

Physical activity requires energy. When your muscles are in motion, "metabolism" increases causing your calorie expenditure to rise above your BMR. The more active you are, the more calories you will burn.

Although it's possible to reach your ideal weight just by modifying your diet, it's best to increase your activity levels as well.

You need to burn 3,500 calories to lose one pound of body fat. That means, if your diet causes a calorie deficit of 500 calories per day, you would lose one pound of fat by counting calories per week.

To lose 2 1/2 pounds per week, your diet would have to be much stricter. It would need to force your body to consume fewer calories and break down enough fat to provide 1,250 calories per day. After a month, you would have reduced your body weight just by dieting.

However, this is easier said than done. To be successful, you will need to track your daily calorie intake in a food diary or weight loss app.

In all probability, this will involve lots of looking at food labels and weighing and measuring when you eat foods that are not distributed with nutritional information. The best way to do this is to use a food calorie calculator.

To experience quick weight reduction via aerobic exercise, you would need to ensure your level of physical activity causes a calorie deficit of 1,250 calories per day.

Due to work and family commitments, most people don't have enough time to follow such a time-consuming exercise plan.

The best way to lose 10 pounds in a month is by constructing a weight loss plan that combines a low-calorie diet with a low to moderate-intensity exercise plan.

Walking is a good and healthy way to burn more calories per day without over-exertion. However, the amount of calories you burn by walking will vary according to your weight, your pace, and the distance you walk.

Nevertheless, the average person is likely to burn 100 fewer calories per mile during a walk.

If you were to take a 6-mile walk, 5 days per week, and keep a pretty brisk pace, you should be able to lose one pound per week just by walking. Combine that with a suitable diet plan and you should have no problem losing 10 pounds in a month. [2]

As with walking, or any other physical activity for that matter, the amount of calories you burn while running will be influenced by factors such as your weight and how far you go.

However, you should be able to burn at least 200-500 calories during a 30-minute run and up to 1000 calories in an hour.

If you spend 60 minutes running, three times per week, you should be able to lose 3-4 pounds per month.

According to the Harvard University website, people who weigh 125-185 pounds should burn 90-126 calories during a 30-minute weight lifting session. [3]

More vigours activity may increase this to up to 252 calories per 30-minute session.

However, 30 minutes is a very short weight training session. The average workout is more likely to be closer to an hour in length. During that time, it should be possible to burn 180 to 504 calories.

So, even if you were to only have three weight training sessions per week, you should be able to burn up to 6,048 calories per month by lifting weights and burn almost 2 pounds of fat. The important part is losing fat and building muscle.

Although it's easier to lose weight by running than lifting weights, every little helps and when muscle mass increases so does metabolism.

Taking a combination fat burner and appetite suppressant is likely to move you much closer to your goal of losing 10 pounds in a month. However, the best options can speed up the progress you are already making with diet and exercise.

The best diet pills can also make your weight loss journey less unpleasant by controlling your hunger pangs and removing additional hurdles from your path such as low mood and diet-related fatigue.

Hunger is one of the worst aspects of the weight loss process. In addition to being unpleasant, the hunger sensation can also be very distracting and can interfere with people's performance at work.

Diet plans that support weight losses of 10 pounds a month will inevitably cause worse problems with hunger than diet plans that aim to provide weight losses of 4-8 pounds a month.

It's very easy to give in to hunger. Too easy. That's why so many dieters fail to make progress. A good appetite-suppressing diet pill can make a world of difference.

Diet pills that fight fatigue can be very useful too. All the top options control hunger and fatigue. They increase metabolism too.

The best diet pills elevate BMR by providing thermogenic compounds such as red pepper capsaicin. They help you to burn extra calories regardless of whether you are sleeping or your body is in motion.

Although pills are in no way a substitute for diet and exercise, if you are using a good diet pill it will become easier to reach your goal of losing 10 pounds in a month.

People who set this type of weight loss goal often hope to lose weight fast because they "want to get in shape" for a wedding, vacation, or similar event that's scheduled to occur the following month.

There may also be medical reasons. For instance, overweight people are often advised to lose weight before they undergo surgical operations.

The need for speed may also be due to a health scare such as a suspected heart attack or the death of an obese family member or friend. Issues like these can provide a turning point that motivates people to lose weight fast.

Although it's generally easier to stick to the CDC's recommendation and only try to lose 1-2 pounds per week, a weight loss regimen that allows you to lose as many calories as 10 pounds a month is far from being a crash diet.

Crash dieters are more likely to shoot for their weight loss goals with losses of 10 pounds a week. This is extreme, unhealthy, and not recommended. Losing 2 1/2 pounds per week is a much safer weight loss goal.

One of the best reasons to lose weight is it improves health and increases longevity. When you attain and maintain a healthy body weight it can also improve your quality of life.

When you are overweight, it places extra strain on the heart. It places unnecessary strain on the joints as well and, should you fall over, you are more likely to get hurt.

Obesity also increases susceptibility to certain undesirable medical conditions such as sleep apnea and type-2 diabetes. [4]

Although there are plenty of reasons why it can be advantageous to shed ten pounds rapidly, there are also good arguments against this type of 30-day weight loss regimen.

Higher levels of fatigue and hunger are likely to be two of the main negative issues. However, as we have already pointed out, diet pills can be very useful for keeping both of these issues under control.

Setting a specific weight loss target and naming a date, may also prove to be very disheartening if you realize your rate of progress is unlikely to support your ultimate goal.

Unless you have a very specific need to lose weight by a certain time, you may want to move the goalposts and aim to lose 12 pounds in 5-6 weeks. It would make your life easier. Every pound lost is a step in the right direction, even if you are only moving forward at the rate of one step per week.

From the very first day, you need to plan for success and stick to your schedule. It's generally best to break things down and, instead of focusing on 10 pounds a month, aim for 2 1/2 pounds every week.

Create or buy a food journal and then log what you are eating each day. Be precise. Look at food labels and/or use an online calorie calculator to work out how many calories you are consuming a day.

If you are trying to burn extra calories with exercise, keep a training log as well and use an online calculator to work out your daily calorie requirement. Doing so will help you to plan a diet and exercise routine that will guarantee your weight loss success.

Step on the scales daily or at least every other day to keep track of your calorie consumption and progress. If you are behind schedule, decrease your daily calorie intake further or increase activity to help you gain more extra calories. Better still, consider doing both.

If you are on target, or ahead of target, your diet and exercise logs will show you how you have achieved your weight loss. Try to stick to the same calorie intake and expenditure moving forward, you are obviously doing things right.

The best diet pills can make your life easier by boosting energy and controlling hunger. They can also speed up your progress. There is nothing to be ashamed of if you decide to use a weight loss pill to help you. Plenty of other dieters are doing the same.

Processed foods often contain added sugars and fats that may slow your progress and make it harder to lose 10 pounds in a month. Choose plenty of fresh fruits and vegetables, lean meats, fish, and whole grain foods instead.

In addition to being lower in calories, such healthy meal options are also richer in nutrients and unlikely to contain chemicals or preservatives. They are healthier all around.

Many people do not drink enough water. This can make losing weight harder because the brain sometimes confuses thirst with hunger. [5]

Water also has a stomach-filling effect that can help keep hunger away.

It's also worth noting your need for water will be greater if you are exercising regularly and sweating a lot.

When you know how to do it, it's certainly possible to lose 10 pounds or more in a month. It's a somewhat ambitious goal but plenty of people have done it before.

As with most things in life, shooting for this type of weight loss target has its pros and cons. This article lists some of the most important ones along with some additional weight loss tips.

However, we are not encouraging you to lose 10 pounds in a month, though the fact that you have taken the time to seek out this information suggests that may be what you are planning to do.

Neither are we trying to discourage you from setting this goal and, although we have explained how you can lose 10 pounds in a month, we must point out an article like this is no substitute for professional medical advice.

In our view, all weight loss is good. It doesn't matter if the results come fast or slow. The only thing that matters is that you make progress. Nevertheless, if you choose to do so, you may be amazed at how much you can achieve in a month.

1. Basal Metabolic Rate Calculator:

2. Calories Burned Walking Calculator:

3. Calories Burned in 30 Minutes for People of Three Different Weights:

4. Health Risks of Overweight & Obesity:

5. Relationships Between Human Thirst, Hunger, Drinking, and Feeding:

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Best Way to Lose 10 Pounds in a Month - How to Lose 10 lbs in 30 ... - Dailyuw

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Apr 7th, 2023 | Filed under How to Lose Weight Safely
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