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The effective treatment options for obesity that already exist are under-used. Bariatric surgery, for example, can be an effective way to address extra weight. But surgery is seen as a drastic option, and Americans tend to think poorly of weight loss surgery. Without a comorbidity like diabetes, a prospective candidate typically needs a BMI of at least 40 to undergo the surgeryand only a small sliver of those who qualify get the procedure. Thats one reason why obesity experts see so much promise in the new drugs.

But there are big hurdles to widespread adoption, and not just questions of cost and approval that every drug faces on its way to the public. Weight loss drugs have a checkered past. If you look back in the history of obesity, drugs that have been approved have then been taken off the market, says Dr. Spencer Nadolsky, a physician who runs the obesity program for telehealth provider Weekend Health. Dangerous amphetamines were used as appetite suppressants, and more recent drugs, like Fen-Phen, a weight loss drug widely used in the 1990s, caused heart problems, leading to an FDA ban. Safer weight loss drugs began to reappear in the 2000s, but their efficacy was often mild.

Incretins, on the other hand, are only continuing to get more effective. The newest of these medications cause around 20 percent weight loss, within the same range that bariatric surgery achieves. And while common side effects include nausea and other gastrointestinal distress, it's a much less disruptive medical intervention than surgery.

One obesity expert at Harvard Medical School, Dr. Fatima Stanford, told me that some patients have reacted so strongly to one incretin, semaglutide, that theyve avoided surgery completely. They went from severe obesity with diabetes to no diabetes and no severe obesityinto a healthy weight range, she said. Its effortless for themwere changing the way their brains see weight. This has major quality of life implications. When you have higher levels of obesity, said Jay, losing 15 or 20% of your body weight is huge, right? It's huge for resolving comorbidities and preventing diabetes, and all sorts of things.

One Washington woman in her 50s named Suzy, who asked to only be identified by her first name, has lost 26 pounds since starting tirzepitide. She has three siblings and two parents with type two diabetes. With the drug, she thinks she can avoid that disease. Another woman, Rachel McLaughlin, who started an oral incretin in 2021, said weight loss gave her the confidence to join an art class. I dont look like Im carrying the weight of the world around, she said.

But remarkable advances in medical technology dont mean much if theyre impossible to access. McLaughlin faced that setback when she lost her job earlier this year. Losing health insurance increased the cost of her prescription from $25 to more than $2,000 per month. Off the medication, she regained 15 of the 25 pounds shed lost. Progress only resumed once she found a new job in June that restored her coverage.

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Is the World Ready for Extremely Effective Weight-Loss Drugs? - GQ

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Sep 20th, 2022 | Filed under Weight Loss

Jessica Simpsons 90-lb weight loss appears to have gone from impressive to worrying, as some of her fans couldnt help but voice their concerns for her ever-decreasing waistline in the latest ad campaign images for her clothing line.

The 42-year-old Party of One singer looked thinner than ever in the Jessica Simpson Collection Fall 2022 promo images she shared on Instagram on September 14th. And while a lot of her fans couldnt wait for the new fall pieces to drop, many, many others only had her unrecognizable appearance on the brain!

Commenting on a picture of the mom-of-three wearing an all-black all-leather look consisting of short shorts, a bralette, and an oversized jacket, one fan said, I didnt even recognize you, followed by three shocked emojis.

I hope you are okay Jessica, one concerned fan added, followed by a sad face emoji. You are beautiful, but I hope youre taking care of yourself. Your face looks a bit gaunt. Always take care of you first, added another. I love you jess but this teeny tiny look is not you, wrote another. Pretty girl! But needs about 20lbs on ya, suggested another fan, followed by a red heart emoji. What happened? another fan asked, adding, You were gorgeous as is.

However, many other fans simply gushed over the I Wanna Love You Forever singers appearance as well as the clothes in some of the other ad campaign images that were posted that same day, especially one which saw her posing in what looked like a diner booth, with her endlessly long legs fully on display!

More beautiful now than ever! exclaimed one fan. Those legs! Those shoes! added another. Jessica again one of the most sexiest creatures in the world, raved another fan, followed by countless heart eyes emojis, while another said that she was smokin, followed by three fire emojis.

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Jessica Simpson Shows Off Her 90-Lb Weight Loss In New Campaign For Her Clothing Line As Fans Show Concern - SheFinds

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Sep 20th, 2022 | Filed under Weight Loss


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What you need to know about weight loss surgery -

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Sep 20th, 2022 | Filed under Weight Loss

If you struggle with your weight, it might not just be bad food choices that are to blame. Its also how you eat your meals. Choose what you put on your plate wisely, but also learn how to eat in a way that maximizes the satiety benefits you get from your diet. Here are five habits that can wreak havoc on your best-made weight loss plans.

Eating on the run is a common habit that can lead to weight gain over time. When you eat on the run, you grab convenience foods you can devour in a hurry, and theyre rarely a healthy choice. The problem with eating fast food is that it contains high amounts of fat and sugar, which are linked to obesity and other health problems like diabetes and heart disease.

Fast food can also be expensive compared to preparing your meals at home. Despite the popular belief that fast food is cheap, you can prepare a healthier meal at home for less. Plus, youll pay for that low-nutrition fast food meal later with poor health.

If you wolf down your food, your brain doesnt get the notification that youre full. It takes about twenty minutes for your brain to get that message. Eating on the move also increases cortisol the stress hormone that promotes weight gain in undesirable areas like your waist and abdomen. Slow down and savor your food and appreciate its sensory attributes and youll be more satisfied!

If you know youll be rushed, plan ahead. There are healthy snacks that can tide you over until dinner or lunchtime. For example, try carrots with hummus or half an avocado with a side of whole grain crackers. If you dont have time for a proper meal, grab a salad from your local grocery store or make one yourself using fresh ingredients.

Do you watch your favorite television show or work on the computer while you munch? Such habits can expand your waistline and reduce the enjoyment you get from a meal. You might even eat your meal without tasting it!

We all have bad habits that were not proud of, but they dont need to stay that way. Here are some tips to help you break the bad habit of multitasking while eating:

1) Sit down at a table when you eat. Dont eat in front of the television or computer screen. If possible, create a specific space for eating mealsone thats away from other activities like watching TV or working on your computer.

2) Turn off electronics before sitting down to eat. No checking email, reading tweets, or watching videos while you eateven if its just for 10 minutes! This is an important step because it will help you focus on what youre eating. With this strategy, youll enjoy your food more and feel satisfied after every meal.

3) Take small bites and chew slowly. This allows your brain time to recognize youre full, so you dont overeat! It also ensures you taste and appreciate whats going into your body.

Research shows the size of the plate or bowl you eat out of can affect how much you eat. If you dine on larger dinnerware, food looks smaller on the plate, and you feel like youre eating less. Therefore, youre more likely to go back for seconds. In contrast, a meal looks like more when its on a small plate, so youre satisfied with less. If you want to cut back on your calorie intake without suffering from hunger pangs, try setting your table with smaller dishes.

Choose subdued colors for your plates too. Red, orange, and yellow are bright, motivating colors that stimulate appetite, while muted shapes of blue, green, or brown are less likely to perk up your appetite and cause you to eat more.

Research findings suggest people consume more calories while dining with others than when eating alone. Why? When you eat with others, you focus less on your food because youre distracted by conversation and good times.

Plus, with social events, youre more likely to justify ordering a high-calorie dessert or sipping a high-calorie alcoholic beverage. You may feel like its expected or socially acceptable to consume more calories at restaurants than at home.

For example, if everyone around the table orders an appetizer or dessert, one persons indulgent choice can influence everyone elses choices. Plus, drinking alcohol can cause you to lose track of how much youre eating.

Stick with meals balanced in terms of protein, carbohydrates, and fats (like salmon with brown rice and broccoli). And if youre going out for dinner with friends or family members who are less than healthy eaters? Maybe you can talk them into ordering something healthier.

Weve all been there: youre in a stressful situation, and all you want is comfort food. Maybe its a giant bowl of ice cream or a plate of fries. But heres the thing: eating your feelings doesnt make you feel better! It can also cause weight gain.

Eating high-calorie foods when youre stressed can increase your blood sugar levels, increase insulin production, and tell your body to store fat rather than burn it off. That means instead of losing weight because youre stressed about work, you might start gaining weight because of stress!

So, what should you do? Put down the ice cream (or dont buy it at all) and find other ways to alleviate stresslike listening to music or talking with friends who make you laugh.

Eating better isnt just about making healthier food choices. Its also about creating an environment that helps you resist temptation. Keep these tips in mind to avoid eating habits that cause weight gain.


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5 Terrible Eating Habits That Cause Weight Gain - SciTechDaily

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Sep 20th, 2022 | Filed under Weight Loss

WE'RE told many things when it comes to food: dont skip meals, but skip snacks, eat intuitively, but not too much

It can all get very confusing! So its easy to see how the simplicity of intermittent fasting where, sticking to your usual calorie intake, you restrict eating to certain times of the day can seem attractive.


Even more so if youre keen to lose weight, which lots of us are this summer saw a whopping 1,100% increase in Google searches for: How to lose stubborn belly fat.

According to research by Harvard School of Public Health, intermittent fasting sees a typical weight loss of 7-11lb when followed for 10 weeks.

Ten weeks seemed a bit much for my first try, but would two make a difference to my health, happiness and the number on my bathroom scales?

A drop in insulin during fasting is shown to facilitate fat burning. Growth hormone levels may also increase, which can support fat burning and muscle formation, says nutritionist Rob Hobson, co-author of The Detox Kitchen Bible.

Fasting also appears to improve insulin sensitivity, which helps maintain healthy blood sugar levels and reduce the risk of type 2 diabetes, says Rob.

Studies have also found fasting can help ward off arthritis*, chronic pain** and high blood pressure***, while the increased levels of healthy gut bacteria that come from intermittent fasting aid digestion, and a happy gut is linked to improved mental health.

So far, fasting almost sounds too good to be true, and Im not one for calorie-counting either, which makes it even more appealing.

As someone who suffers from irritable bowel syndrome, cutting down my window of eating, avoiding late-night snacking and allowing my digestive system time to work its magic also seemed like something I couldbenefit from.

I opt for the 16:8 diet, which involves eating within an eight-hour window, then fasting for 16 hours (other variations include 14:10, and 5:2, in which you fast for two days in a week).

In theory, you sleep through the bulk of the 16 hours, setting your eating window as 9am-5pm or 12pm-8pm, so you can fit in your usual breakfast, lunch and dinner times.

But you can set any hours that suit you. During week one, it was difficult to get a handle on my fasting window.

Due to a busy schedule, I had to alternate the hours I ate to avoid being antisocial, which at times meant not eating for a whole 24 hours.

As a result, during the eight-hour window I could eat, I was gorging on everything I could get my hands on, which was counter-productive.

There is huge scope for giving in to hunger, says Rob, which could result in binge-eating and unhealthy snacking.

To keep energy levels up, I was snacking a lot on apples, as theyre said to curb hunger pangs, and bananas, but also crisps and biscuits.

I was so tired and irritable, getting annoyed over silly things, such as my boyfriend eating when I couldnt.

I even cancelled plans because I couldnt face doing anything.

On the plus side, by the end of the first week, Id noticed my bowel movements had become more regular, because my body had time to actually digest what I was eating and, as a result, I felt less bloated.

Even still, the number on the scales hadnt budged.


For week two, I wanted to be more mindful about what and when I was eating.

I set my feasting window from 12pm-8pm, stuck to it and squeezed in three meals. It was tough though.

Rob told me to increase my fibre and protein intake to ward off hunger pangs.

Breakfast (eaten more around lunchtime) was peanut butter on toast, overnight oats or Greek yoghurt and fruit.

Id try to make a falafel wrap for lunch, and for dinner found myself having carbs like potatoes or pasta to keep me fuller for longer.

When I ate light options, such as salmon and broccoli, Id wake up starving in the night.

I assumed fasting meant avoiding tea, coffee or other drinks that help take the edge off tummy rumbles, but you dont have to rule them out.

In fact, Rob suggests getting creative with your options. You are going to get hungry, so stock up on miso soup and low-calorie hot chocolate to have during your fasting window, he says.

I upped my fluids throughout the day and realised that when I thought I was hungry, sometimes I was actually just dehydrated.

Although I didnt drop any weight during my fortnight on the 16:8 plan, at times I did feel less bloated and could fit comfortably into a tighter skirt than usual.

I also drank more water, became mindful about what I was eating to stay energised and I ditched evening snacking (which is a real culprit when it comes to piling on the pounds).

However, I underestimated how hard fasting would be.

Cavemen were pros at it, fasting until they caught and killed their next meal, and some religions regularly feature periods of fasting, so its doable, but my concentration, tolerance level and sleep suffered drastically, plus I ended up avoiding exercise because I felt too weak.

Rob suggests exercising between meals so you are fuelled up with the energy and protein to promote muscle recovery, but I found it exhausting.

Logistically, fasting is tricky. When I meal-prepped in advance, it felt easier but knowing those healthy meals were waiting for me in the fridge, Id want to eat them sooner, which made it even more difficult to stick to my feasting window.

For me, fasting for weight loss just didnt feel sustainable for more than a couple of weeks even if it did kick my late-night snacking habits into touch!

Your Feasting-Window Meal Plan

Follow Rob Hobsons menu to keep you from reaching for the snacks


Porridge with milk and topped with honey, nuts, seeds, cinnamon and fruit. Stir in yoghurt for extra protein and calcium.


Wholemeal wrap or pitta bread, filled with salad and a protein (meat, fish, tofu or cheese). Add a handful of grain, such as brown rice or quinoa, and mashed avocado.


Grain-based salad with veg, a protein and healthy fats (avocado, nuts, seeds). Dress the salad with olive oil and lemon juice. Follow with a dessert of yoghurt and fruit.

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I tried popular weight loss diet for two weeks heres the surprising things I learned... - The US Sun

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Sep 20th, 2022 | Filed under Weight Loss

A woman tired of people praising her weight loss is being cheered online, after her post lamenting the treatment of "fat" people went viral.

Posting to Reddit on Tuesday, user u/euisalk said she was fed up with people being nicer to her since slimming down, as well as angry at the way she was treated prior to her weight loss.

Unfortunately, her newfound confidence led to an "awkward" confrontation with some fatphobic relatives at a family party.

In less than a day, the woman's post has received over 11,000 likes and more than 1,200 comments, with users applauding the woman for taking a stand.

Research indicates that fatphobia has an impact on overweight people in a number of ways. A 2017 study found that overweight candidates were less likely to be hired, while weight stigma in the medical profession can lead to adverse health outcomes for patients, especially those from Black and Latinx communities.

According to a 2021 study by Harvard University, weight discrimination is rising, with fat-shaming on social media contributing to the increase.

Experiencing weight stigma can lead to issues such as depression, anxiety, low self-esteem and a negative body image.

However, rather than spurring people to lose weight, weight-shaming can lead to disordered eating and exercise avoidance, leading to poorer physical health.

In her post, euisalk wrote she had "been fat since childhood" and detailed her struggles with weight stigma throughout her life.

"Growing up fat was hard," she wrote. "You're the brunt of jokes, mean and snide comments, any little pain you have at the doctors must be because of your weight.

"You're not allowed to complain about being too hot in the summer. Your food choices are scrutinised to death: eat a salad, well done!!!! It's so healthy!!!! Good on you for trying to lose weight!!! Eat a burger? That's why you're fat.

"It was exhausting."

However, the Redditor had recently lost weight after developing a healthy exercise routine and swapping to a vegan diet, and has noticed a big difference in how people treat her.

"Went from size 18/20 to 10/12," she wrote. "I'm ambivalent about the weight loss, angry about the treatment of it."

Since losing weight, the poster says people have been "nicer" to her, despite no change to her personality.

"Like they'll greet me where they didn't before," the Redditor wrote. "I walk into a store and the staff comes to offer me help.

"My instagram likes have never been higher. Men hit on me and point out other aspects of my personality other than being funny."

The woman wrote she is "infuriated" that people "treat her with basic human decency" now she is smaller, even her relatives. At a family event, several people fawned over her and asked for weight-loss tips, upsetting the poster.

"I asked people to stop commenting on my body as it was making me uncomfortable," the poster wrote. "They persisted until I snapped."

The poster "curtly but firmly" told her family she is disgusted by how they treat her. For example, taking a sudden interest in her life now she is thinner, or cousins who previously snubbed her asking her to hang out.

"It makes me sad that I could have had the love and support of my family all these years had I not been fat," she wrote.

After the blow-up, everyone went silent, with the family leaving soon afterward. On the way home, the poster's mom and dad berated her in the car for making the situation "awkward."

"They said I should have just said thanks and not ruined the family gathering," she wrote. "AITA?"

Redditors praised the poster for confronting her fatphobic family, with _daikon telling her to "be proud" of herself.

"What you've described in this post is you deciding to love yourself," the user wrote.

"People have an unfair bias and we need to learn that it's unacceptable," wrote Commercial-Pear-543.

While Young_Coastie said: "As someone who has been both heavy and slim, it is infuriating the way we are treated based solely on this one factor.

"You did good, don't let your family shame you into silence."

Newsweek has reached out to u/euisalk for comment. We could not verify the details of the case.

If you have a similar family dilemma, let us know via We can ask experts for advice, and your story could be featured on Newsweek.

Family Blasted for 'Disgusting' Reaction to Woman's Noticeable Weight Loss - Newsweek

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Sep 20th, 2022 | Filed under Weight Loss

ByStaff|onSeptember 15, 2022

On this weeks Power of the Mind presented by Granite Mountain Behavioral Healthcare, Gregory Struve and Elicia Morigeau talk weight loss diet pills, the psychology behind losing weight, and more.

Listen in to this weeks episode here:

For more from Power of the Mind, tune in every week wherever you stream podcasts or online at

Watch the full episode on SignalsAZs YouTube channel:

If you want Gregory to lend his knowledge to a topic you are interested in, submit your question below!

Granite Mountain Behavioral Healthcare is a substance use disorder facility that uses the Recover Strong model in conjunction with group therapy, individual therapy, case management and multiple other modalities and interventions in order to support the recovery of our clients. Contact us at (928) 504-4511 to start a new clean and sober life journey with support from local and dedicated professionals.

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The Psychology of Weight Loss | Power of the Mind - Signals AZ

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Sep 20th, 2022 | Filed under Weight Loss

This monthly feature was written by Nutrition Sciences Services Practice Manager Kaitlin Poillon and Assistant Clinical Professor and Director of the Center for Nutrition & Performance NyreeDardarian fromDrexels nutrition counselingand the Department of Nutrition Services in the College of Nursing & Health Professions.

Intermittent Fasting (IF) has become an increasingly popular fad diet over the past few years. While IF may lead to results such as weight loss, increased cognition and improved overall body composition in the short-term, it is not very sustainable for many interested in making long-term lifestyle changes. There is much more research to be done on IF, especially in the human population, so it is important to get the facts straight.

The Pros of IF

The Cons of IF

Overall, it is important to discuss your diet and eating plan with an expert, preferably a Registered Dietitian, to determine what is best for your health. Sign up for a nutrition counseling session at Drexel University today by emailing to learn more.

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Food for Thought: Intermittent Fasting: Pros, Cons and Why It's Not for Everyone - Drexel University

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Sep 20th, 2022 | Filed under Weight Loss

Sep 19 (PR): Superfoods improve general health by boosting the immune system and preventing diseases. They can also promote weight loss if used properly.

10 Best Superfoods For Weight Loss

Superfoods are nutrient-dense foodstuffs that have significant health advantages. They're excellent options for anyone looking to shed pounds for their health or to feel better.

Many superfoods contain certain substances, antioxidants, and micronutrients that may facilitate weight loss and support overall health. Some of the superfoods are listed below.


A nutrient-dense superfood, broccoli is an excellent complement to a balanced diet for weight loss. Broccoli is an excellent supplier of fiber and micronutrients like vitamin C, folate, potassium, and manganese. Increased uptake of cruciferous vegetables, such as broccoli, has also been linked to a decreased risk of weight gain, according to numerous research. Add some garlic, lemon juice, Parmesan, or all three to your broccoli for a quick and simple side dish. Most sports players love broccoli because it promotes the formation of healthy bones and joints. Be on the lookout when watching your favorite players in thet20 world cup betting tips with Parimatch.


Eggs are adaptable, delectable, and easy to make. They are among the top superfoods for weight loss because they are clear to see.

In reality, eggs contain a wide range of essential vitamins and minerals in every meal, including selenium, vitamin B12, riboflavin, and phosphorus.

Eggs are also loaded with protein, which aids in promoting feelings of fullness to facilitate weight loss. Add some salt, pepper, or hot sauce to some hard-boiled eggs for a tasty snack. Besides omelets and quiches, you can also have eggs in stir-fries and breakfast burritos.


Avocados are highly-liked for their distinctive flavor, texture, and unique nutritious profile. For instance, avocados provide significant folate, potassium, and vitamins C and K.

Avocados are high in fiber and heart-healthy essential fats, which can help you feel full between meals and aid in weight loss, even though they are considered calorie-dense foods.

Toast, salads, soups, and scrambled eggs may benefit from avocados' rich flavor and creamy texture. They are also great for dips and sauces like salsa, hummus, and guacamole.


The renowned leafy green vegetable known as spinach originated in ancient Persia.

It has a low caloric intake and is rich in iron, fiber, and vitamins C and A.

Additionally, spinach includes thylakoids, a plant component that may slow down fat absorption and lessen cravings and hunger.

There are many other innovative ways to incorporate spinach into your diet besides salads. For example, to add more color and micronutrients to your meal, try adding it to stir-fries, soups, smoothies, or pasta meals.


The tangy, tasty superfood tomato is an excellent addition to a balanced diet for losing weight.

Along with vitamins and minerals like potassium and vitamins C and K, tomatoes are also a powerhouse of antioxidants.

Tomatoes also have a low-calorie density due to their high water content, which may benefit long-term weight loss.

Salads, wraps, and sandwiches can benefit from the taste boost tomatoes provide. Additionally, you may use them to make delectable jams, sauces, salsas, and soups.

Green tea

Antioxidants and disease-preventing polyphenols are abundant in green tea.

Antioxidants like quercetin, chlorogenic acid, and theogallin are particularly abundant in green tea.

Additionally, it contains a lot of epigallocatechin gallate (EGCG), an antioxidant that, when consumed in large concentrations, may aid in accelerating weight reduction, enhancing metabolism, and reducing belly fat.

You can make a cup of green tea and drink it plain or experiment with adding some lemon, honey, or ginger for taste.


Due to its capacity to keep you satisfied for a more extended period, oatmeal has also become a popular superfood for weight loss. Because it manages blood sugar levels and gives your body enough energy to get you through the day, oatmeal makes the ideal morning food. Additionally, beta-glucan, a type of soluble fiber that controls the body's fat levels, is found in oatmeal.

Chia Seeds

On top of having a healthy amount of magnesium, about 95 milligrams, and other minerals, these tiny magical seeds provide 10 grams of fiber per ounce. According to Sass, the fiber content is "a considerable benefit for weight loss." She notes that fiber promotes a healthy gut, lowers calorie absorption, enhances fullness, delays the reemergence of hunger, and helps manage blood sugar and insulin levels. Additionally, the ALA-type plant-based omega-3s found in chia seeds have an anti-inflammatory effect.

Chili peppers

Capsaicin is the active ingredient in chili peppers. According to Sass, this substance increases metabolism, causing your body to burn more calories. Hot peppers have also been demonstrated to reduce hunger and naturally result in eating fewer calories. Eat them raw, cooked, dried, or powdered, and if in doubt, top your food with chilies or hot sauce.


Salmon is an excellent choice as a protein source. High omega-3 fatty acids, known to prevent heart disease and reduce inflammation, are present in this cold-water fish. In addition, selenium, a trace mineral that helps prevent cell damage, and several B vitamins are abundant in salmon. According to the evidence, eating lean seafood frequently rather than meat can help avoid obesity.


Superfoods are great for those seeking to lose weight and those looking to improve their health. These foods facilitate the body with an abundance of nutrients. Some of these foods are taken by sports players who you can bet on. The Parimatch site provides insights to betting fanatics as well as betting tips that will help you win and make significant earnings consistently.

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Sep 20th, 2022 | Filed under Weight Loss

How to Lose Weight Top 18 Simple Tips Diet DoctorBy , medical review by , Updated August 16, 2022 `;,{wrapperClasses:"wppopup-prompt",closeClasses:"wppopup-prompt-cancel"}),c.preventDefault()}))}));//#* ]]> */Do you have trouble losing weight? Or would you like to lose faster? Youve come to the right place. Get ready for weight loss without hunger.

Our conventional ideas about weight loss eat less, move more require a lot of willpower. Counting calories, exercising for hours every day and trying to ignore your hunger? At DietDoctor, we believe thats needless suffering, and likely a waste of your time and precious energy.

Eventually people often give up. An excessive focus on counting calories has certainly not done much to reverse our current obesity epidemic. Fortunately there may be a better way.

The bottom line? Calories are not the only things that count in weight loss. Your weight is also hormonally regulated. If you reduce your hunger and the levels of hunger and fat-storing hormones youll likely have an easier time losing excess weight.

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What's your gender?

Are you ready? Here we go. Start at the top of the list (most important) and go down as far as you need. Click on any tip to read all about it. Perhaps you only need the first piece of advice?

For extra support on your weight loss journey, join our Connect community.

Eighteen tips too many for you? Check out our popular video course with the five most important ones. Sign up for free updates and youll get instant access to it:

This guide is written for adults with health issues, including obesity, that could benefit from losing weight.

We dont recommend counting calories, which is controversial. To learn more about the rationale for this, see our guide on restricting calories for weight loss.

Controversial topics related to a low-carb diet, and our take on them, include saturated fats, cholesterol, whole grains, red meat and whether the brain needs carbohydrates.

If you want to lose weight, consider starting by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: for 150 years or more there have been a huge number of weight loss diets based on eating fewer carbs. Whats new is that reviews of modern scientific studies have repeatedly shown that low carb is at least as good, if not better, than other approaches to diet.

Obviously, its still possible to lose weight on any diet just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people dont like to just eat less, as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of yo-yo dieting. While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder.

The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you dont need to count them.

A 2012 study also showed that people who had lost weight experienced far less reduction in total energy expenditure (the number of calories burned within a 24-hour period) when they followed a low-carb diet compared to a low-fat diet during weight maintenance a 300-calorie difference, in fact.

According to one of the Harvard professors behind the study, this advantagewould equal the number of calories typically burned in an hour of moderate-intensity physical activity. Imagine that: an entire bonus hour of exercise every day, without actually exercising.

Recently, an even larger and more carefully conducted study confirmed this metabolism-sparing effect, with different groups of people who had lost weight burning an average of between 200 and almost 500 extra calories per day on a low-carb maintenance diet compared to a high-carb or moderate-carb diet.

But reducing carbs isnt the only way to lose excess weight without hunger. Eating higher satiety foods may also help you accomplish your health and weight loss goals. Higher satiety foods tend to have higher protein percentages, lower energy density, higher fiber, and lower hedonic characteristics. You can read more about higher satiety eating in our evidence-based guide.

And the best part is that higher satiety eating works with almost any eating pattern including keto and low carb eating.

Bottom line: A low-carb diet can reduce your hunger, making it easier to eat less. And it might even increase your fat burning at rest. Study after study shows that low carb works for weight loss and that on average itimproves important health markers.

In addition, higher satiety eating can help you lose excess weight with minimal hunger, and it is compatible with low carb and keto eating.

Why low carb can help you lose weight

How to lose weight with a low-carb diet

Do you want to know more about exactly what to eat on low carb, how to do it, potential problems and solutions and find lots of great recipes? Check out our keto for beginners guide. Alternatively, you can make low carb even simpler by signing up for our free two-week keto challenge.

Eating when hungry sounds simple:if youre not hungry, you probably dont need to eat yet.

When on a low-carb or keto diet you can trust your feelings of hunger and satiety again something many people following a low-fat or standard American diet cannot do. Feel free to eat as many or as few times per day as you feel is right for you.

Some people eat three times a day and occasionallysnackin between (note that frequent snacking could mean that youd benefit from adding protein, fibrous veggies, or extra fat calories to your meals, to increase satiety). However, theres some evidence that frequent snacking may not be wise when trying to lose weight.Some people only eat once or twice a day and never snack. Whatever works for you. Just eat when youre hungry, and dont eat when you arent.

It also helps that low-carb diets and higher protein diets at least 20% of daily calories tend to reduce hunger.

Studies demonstrate that people eating a very low-carb, ketogenic diet reduce their feelings of hunger and the amount of food they eat.

Multiple other studies demonstrate that adding protein to your diet markedly reduces hunger and food intake.

Our suggestion? Try a low-carb, higher protein approach and see what happens to your hunger levels.

Read more about why eating when hungry is smarter than counting calories

What's your main health goal?

Remember: an effective low-carb diet for weight loss should be based primarily onwhole food.

Prioritize what humans have been eating for thousands or likely millions of years, e.g. meat, fish, vegetables, eggs, butter, olives, nuts etc.

If you want to lose weight, avoid special low-carb products that are full of carbs.This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. Theyre often full of carbohydrates. Dont be fooled.

How about low-carb bread? Be careful: if its baked with grains its certainlynot low carb. But some companies still try to sell it to you as a low-carb option.

Low-carb chocolate is usually full of a kind of sugar alcohol maltitol that may actually be partially absorbed by the body, but which the manufacturer does not count as carbs. If the maltitol is absorbed, it is likely to raise blood sugar and insulin levels. The remaining carbs end up in the colon, potentially causing gas and diarrhea.

While low-carb chocolate made with erythritol or stevia is likely to be okay, you still have to consider that any sweeteners can maintain sugar cravings.

Two simple rules to avoid being tricked into purchasing unhealthy low carb products:

Focus on eating good quality, minimally processed real food. Ideally, the food you buy shouldnt evenhave a list of ingredients (or it should be very short).

A landmark 2019 study reported that the level of food processing was much more important than the macronutrient composition when it came to overeating. Those randomized to highly processed foods ate over 500 calories per day more than those eating less processed foods, despite an attempt to match the amount of protein, carbs, fat, and fiber.

Read more about fake low-carb products

Read more about sweeteners

Finally you may want to forget about the old everything in moderation diet motto.It isnt necessarily helpful advice for people who struggle with weight in fact, it may be exactly the opposite.

Dont eat everything in moderation. Eat as much healthy food as you can, whenever you are hungry. Eat as little unhealthy food as you can if possible, none at all.

Unnecessary snacking can be a problem on a low-carb diet too. Some things are easy to eat just because theyre tasty and readily available. Here are three common traps to watch out for on a low-carb or keto diet:

Do you have to eat breakfast? Research has confirmed that the answer is no. Dont eat if youre not hungry. And this goes for any meal.

On strict low-carb or higher satiety diets the hunger and urge to eat tend to decrease significantly. If this happens, be happy! Dont fight it by eating food you dont want. Instead, wait for the hunger to return before you eat again. This will save you both time and money, while speeding up your weight loss.

Some people fear that they will lose control if they dont eat every three hours. The concern that this urge to binge will blow their diets completely leads them to obsessively snack all the time.

This constant snacking may be necessary in order to control the hunger and craving that may arise during a diet high in sugar and starchy carbs, but itsusually unnecessary on a low-carb diet. Hunger will only slowly return and you should have plenty of time to prepare food or grab a snack.

Bottom line: To lose weight in a sustainable way, eat when youre hungry but only when youre hungry.Forget the clock and listen to your body instead.

5. Measure your progress wisely

Tracking successful weight loss is sometimes trickier than youd think. Focusing primarily on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety, and undermine your motivation for no good reason.

The scale is not necessarily your friend. You may want to lose fat but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight orBMIare imperfect ways to measure your progress. This is especially trueif youre just coming off a long period of semi-starvation (which may accompany calorie-counting), as your body may want to restore lost muscle. Starting weight training and gaining muscle can also hide your fat loss.

Losing fat and gaining muscle means great progress, but you may miss this if you only measure your weight. Thus its best to quantify body composition as you lose weight. You can do this with a DEXA scan, hydrostatic weights, plethysmography scales and others. But if these are not available, it is smart to also track the disappearance of your belly fat, by measuring yourwaist circumference.

I recommend aiming for good but its not always realistic. Young people can usually achieve this, but for some middle-aged or older people, it may be a major victory to get all the way to decent.

But even your waist size may be misleading. A 37 inch waist for someone 6 feet 7 inches isnt the same as for someone who is 5 feet 2 inches. Therefore, your waist to height ratio may be an even better measurement. Simply divide your waist (in inches or centimeters) by your height. A value below 0.5 suggests a lower risk for insulin resistance and metabolic dysfunction. You can learn more in the diagnosis section of our insulin resistance guide.

I suggest measuring your waist circumference and weight before starting your weight loss journey and then perhaps once a week or once a month. Write the results down so that you can track your progress.If you want, you can measure more areas: around the buttocks, the chest, the arms, legs, etc.

Please note that your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and digestive system contents. Dont worry about short-term changes, follow the long-term trend instead.

These markers are frequently improved on a low-carb diet, even before major weight loss. Re-checking these health markers after a few months can be great for your motivation astheyll usually showthat youre not just losing weight, youre gaining health too.

PS:Dont have a measuring tape at home? Try these options:

200+ meal plans designed for results

With our low-carb and keto meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.

It usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself does not necessarily work well in the long term; instead it may be a recipe for yo-yo dieting.

In addition, you need to set realistic expectations for health and weight loss goals. You can read more in our detailed guide on realistic expectations.

Its common to lose2-6 pounds (1-3 kg) within the first weekon a strict low-carb or high satiety diet, and then on average aboutone pound (0.5 kg) per week as long as you have a lot of weight remaining to lose. This translates into about 50 pounds (23 kilos) per year. However, weight loss doesnt occur at this rate in everyone.

Young males sometimes lose weight faster than this. Post-menopausal women may lose at a slower pace. People on a very strict low-carb diet may lose weight quicker, as well as those who exercise a lot (a bonus). And the more weight you vae to lose, the faster you can start to lose it although initially, some of the weight you lose will be due to water loss.

As you get closer to your ideal weight, the loss may slow down until you stabilize at a weight that your body feels is right. Very few people become underweight on a low-carb or higher satiety diet as long as they eat when hungry.

Are you coming off a period of semi-starvation (which can occur with calorie-counting)? Focus on your waist circumference and health markers (see tip #4) at first, as it sometimes takes several weeks before weight loss is apparent.

Expect weight loss plateaus: months where nothing seems to happen on the scale. Everybody hits them. Stay calm. Keep doing what youre doing and eventually things should start happening again (if not, check out the other 17 tips).

More: Top 10 tips top break a weight loss stall

Losing a lot of weight long term and keeping it off will likely not happen unless youchange your habits forever. If you lose weight and then return to living exactly the way you did when you gained weight, dont be surprised when the excess weight returns. It normally will.

But that doesnt mean that the diet you used to initially lose excess weight is the only diet that will work for you. Clinical experience suggests that someone may do great at first with a ketogenic diet, but then may continue long-term success with a moderate carb higher satiety diet. The key is to keep an open mind and be willing to adjust along the way.

Maintaining weight loss usually requires long-term change and patience. As tempting as it may be, dont fall forone of these magical diet scams.

Forget quick fixes:If you lose some weight every month, eventually you may get rid of all your excess weight.Thats inevitable progress. Thats what you want.

PS: Long-term change is hardest in the beginning, especially during the first couple of weeks. Its like quitting smoking. Once you develop new habits it becomes easier and easier every week. Eventually it may come naturally.

For inspiration and tips, check out some of our long-term weight maintenance success stories:

Keep reading!

7. Avoid overeating fruit

This piece of advice is controversial, as fruit has an almost magical health aura today. While fruit does contain fiber, antioxidants, and important vitamins, it also contains a fair amount of sugar around 10% by weight (the rest is mostly water). Just taste an orange or a grape. Sweet, right?

Eating whole fruits in moderation especially ones that are low in sugar, like berries can absolutely be part of a healthy diet. The soluble fiber in fruit can help with short-term satiety; it also reacts with water in your gut to form a thick gel that helps delay and reduce the amount of sugar absorbed from that fruit. In fact, up to 30% of the sugar from fruit may not be absorbed.

Larger quantities of fruit, however, will deliver a significant sugar load to your intestines. Even if only 70% of that sugar is absorbed, 70% of a big number is still a big number. For example, five servings of fruit per day can be equivalent to the amount of sugar in 16 ounces (500 ml) of soda 52 grams of sugar!

Most people believe that fruit is natural, but todays fruits in the grocery store have very little in common with what fruits looked like before they were cultured. Modern domesticated fruits are larger, less bitter, and have thinner peels and smaller seeds. This makes them tastier and easier to eat and because of their increased size, they may provide more sugar per piece of fruit than their earlier counterparts.

What fruits and vegetables looked like before

Beer contains rapidly digested carbsthat shut down fat burning. That may be why beer is sometimes referred to as liquid bread. Theres a good reason for the term beer belly.

Here aresmarter (lower-carb) alcoholic optionswhen trying to lose weight:

These drinks hardly contain any sugar or digestible carbohydrates so theyre better than beer. However, large amounts of alcohol might slow weight loss, so moderation is still a good idea.

Lowcarbalcoholthebest and the worst

9. Avoid non-caloric sweeteners

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How to Lose Weight Top 18 Simple Tips Diet Doctor

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Sep 12th, 2022 | Filed under Weight Loss
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