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Weight loss: Debunking myths and misconceptions about restrictive diets, types of carbs and more  |  Photo Credit: iStock Images

New Delhi: Weight loss is a long process that requires constant efforts, consistency, and perseverance. People looking to lose weight are exposed to a plethora of information on the internet. Everyone they know also has their own story of how they or someone they knew lost weight. However, access to such a wide range of information can lead to confusion, and ultimately the circulation of myths and misconceptions about weight loss, the foods to eat, diets to follow and more. If one falls into the trap of following any such myths, they are likely to put their health at risk, and it is, therefore, absolutely not recommended.

"In the health and fitness space, there are so many misconceptions about what is healthy and what is not. There are so many confusing opinions about such topics," agreesSimrun Chopra, Deep Health Coach and Founder, Nourish With Sim. Here are some weight loss misconceptions you must not believe.

Know what does not work:

While there are some myths that have a grey area,there arecertain inescapable facts. Facts that cannot be questioned. According to Ms Simrun, know what does not work when it comes to weight loss:

The more you restrict yourself, the more you try looking for that perfect diet or the more rules you set for yourself, the harder it gets. Imagine if everyone at home is eating pav bhaji, but your diet has a fixed menu that says you must have boiled channa and greens. Here is what might surprise you. There is nothing wrong with pav bhaji or rice or roti, or even a plate of delicious biryani.

Fat loss comes from a structured deficit which is created via healthier food choices along with the purposeful systematic physical activity.

You do not need to follow a diet just because you know a celebrity who does it, and especially when it restricts foods. You should only avoid foods if you are intolerant to something. "Ifyou're intolerant to something, avoid it. If you have celiac disease, avoid gluten," suggests Ms Simrun.

Here are some more myths you must not believe:

We are fed with so much marketing material these days that it becomes very difficult to distinguish between the truth and marketing fiction. Do your research. Look deeper into things that trouble you instinctively. Be wary. Your health really is the most important thing in the world.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Weight loss: Debunking myths and misconceptions about restrictive diets, types of carbs and more - Times Now

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Feb 23rd, 2021 | Filed under Weight Loss

Anecdotally, some probiotics usually beneficial bacteria may aid weight loss, but what does the science say? In this Honest Nutrition feature, we investigate.

Probiotics are amongst the most popular nutrition supplements on the market. They have links to an array of health benefits, including improved gut health and enhanced immune function.

Some research also suggests that probiotics may affect weight loss.

However, there are safety concerns related to the widespread use of probiotic supplements as well.

This Special Feature discusses recent scientific findings related to probiotics and body weight.

The journal Frontiers in Microbiology cites the definition of probiotics as live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.

Certain foods naturally contain probiotics, while some manufacturers add concentrated doses to other foods. However, this article focuses only on probiotic supplements.

Probiotic supplements contain large doses of live bacteria, typically Lactobacilli and Bifidobacteria, that may contribute to improving the composition of colonic gut bacteria and promote health.

Research into the health effects of probiotics has grown tremendously over the past 20 years, as have sales of probiotic supplements.

Some estimates predict that probiotic sales will exceed $64 billion by 2023. This is because of the many links between probiotics and various health benefits.

Even though scientists are still investigating how probiotics work in the body, research has shown that they play a role in enhancing immune function, decreasing inflammation, and positively impacting nervous system function.

Additionally, a 2020 article suggests that probiotics might be a potential treatment for overweight and obesity.

Article highlights:

Researchers have identified a relationship between the gut microbiome a term that refers to the guts entire habitat, including microorganisms, such as bacteria, their genomes (genes), and their surrounding environment and body weight.

Over 1,000 types of bacteria, including Bacteroidetes, Firmicutes, Actinobacteria, Fusobacteria, Verrucomicrobia, Proteobacteria, and Cyanobacteria, populate the intestines.

These bacteria perform functions that impact overall health. Disruption to bacterial composition can result in adverse health outcomes, including disease.

For example, researchers postulate that changes to gut bacteria composition may contribute to overweight and obesity in several ways, including increasing insulin resistance, inflammation, and fat storage.

It is important to note that research in this area is ongoing, and scientists are still unclear about how altered gut bacteria contribute to obesity.

However, studies have shown that people with overweight and obesity have different gut bacteria composition than people who are not overweight.

Some studies have shown that people with obesity have a higher ratio of Firmicutes to Bacteroidetes bacteria in their gut.

According to two articles, alterations in gut bacteria caused by antibiotic use also have links to weight gain.

Although research is ongoing, studies have shown that probiotic supplementation may promote weight loss and prevent weight gain in humans.

A 2018 systematic review and meta-analysis that included twelve randomized controlled trials (RCTs) and 821 participants found that those who received probiotic supplementation had more significant reductions in body weight, waist circumference, body fat, and BMI than control groups.

Participants who received higher doses of probiotics and those who received a single strain rather than multiple strain probiotics saw greater body fat loss.

A 2019 systematic review and meta-analysis that included 105 articles and 6,826 participants also found that probiotic treatment led to reductions in body fat, waist circumference, and BMI.

The review found that most of these improvements resulted from treatments containing bifidobacteria (B. breve, B. longum), Streptococcus salivarius subsp. thermophilus and lactobacilli (L. acidophilus, L. casei, and L. delbrueckii).

Additionally, some research suggests that probiotics may help protect against weight gain.

A small 2015 study that included 20 men without obesity found that the men who supplemented with the multi-strain probiotic VSL#3 gained less weight (3.12 vs. 5.06 lbs) and body fat (1.39 vs. 2.83 lbs) when following a hypercaloric, high-fat diet for 4 weeks compared to men who took a placebo.

Researchers think that probiotics may promote weight loss by:

Nevertheless, it is important to keep in mind that research investigating the potential effects of probiotics on weight loss is ongoing. Although scientists have narrowed down several ways in which probiotics influence weight, they still do not know the exact mechanisms.

Some scientists have raised concerns over the widespread use of probiotic supplements and warn that they know little about the long-term safety of probiotic supplements.

Researchers have suggested that because probiotics supplements often contain high amounts of probiotics of the same species, taking supplements may lead to the transfer of resistant genes to infectious pathogens.

This may lead to antibiotic resistance and other adverse health consequences.

Scientists have also warned that there are few reports about probiotic safety and that probiotic studies are often underpowered, poorly designed, and funded by probiotic companies, which may skew results.

Probiotic use may also lead to bacterial overgrowth in the intestine, an increased risk of opportunistic infections, and may cause life-threatening infections in people with weakened immune systems.

It is essential to understand that, although probiotic supplements are widely used and prescribed by healthcare providers, scientists have not determined that probiotics are universally safe or effective.

Some experts argue that probiotics should be regulated and marketed as drugs rather than dietary supplements to protect consumers.

For this reason, people, especially those who are immunocompromised, should not take probiotics unless instructed by a qualified healthcare provider.

Research suggests that the microbiome influences body weight, and some studies have linked probiotic supplementation to decreased body fat, waist circumference, and BMI.

However, even though probiotics are widely used and prescribed by healthcare providers, there are questions regarding their safety. Researchers do not fully understand how probiotics may negatively and positively impact health.

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Probiotics for weight loss: What is the evidence? - Medical News Today

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Feb 23rd, 2021 | Filed under Weight Loss

Weight loss tips: Avoid adding creamy sauces to your salads for better weight loss

Salad is one of the popular weight loss-friendly foods. You can prepare a salad in different ways when trying to lose weight. Salads are loaded with fibre and essential vitamins and minerals. Adding these to your weight loss diet can also help you ensure optimum intake of essential nutrients. While preparing one you need to be very careful about the ingredients you are adding to a salad. Many also choose ready-to-eat options from the market but have you ever paid attention to the labels on them? Those creamy salads will definitely offer a treat to your taste buds. But these might not help you lose the desired amount of weight. Pairing your salad with a creamy sauce is also one of the common mistakes that need to be avoided.

Nutritionist Lovneet Batra shares more about this common salad mistake in one of her Instagram posts. "Salads are great, aren't they? You get a lot of fibre, lots of free vitamins and minerals and such beautiful skin! But if you're having your salads with creamy sauces bought from the store, then you're really not benefitting. In fact all your good nutrients pale in comparison to the massive level of sugar and salt intake!"

Creamy sauces can load up your salad with excess salt and sugarPhoto Credit: iStock

The nutritionist further mentions that most creamy sauces are loaded with hidden salt and sugar. These may also contain synthetic preservatives and cholesterol spiking hydrogenated fats.

Adding cheese and croutons to a salad will also add unnecessary calories and ingredients to food.

Also read:Are You Making These Salad Mistakes? Nutritionist Shares Do's And Don'ts To Follow

"The low-fat creamy sauces are worse because they have an even high level of sugar and sodium concentration!" Batra warns.

She adds, "Stick to a fresh green salad. Spritz lemon, or garlic aioli (homemade) and olive oil dressing."

Also read:Olive Oil For Diabetes: Top Reasons To Use Olive Oil For Cooking, Salad Dressing And Dips

Also read:Rev Up Your Gut Health With This Common Vegetable: Know Other Notable Health Benefits

You can replace the creamy sauce with hung curd which is a probiotic and contains protein too. It will offer you a similar taste and add to the nutritional value of the salads.

Hummus is also a great option that can help you enhance the taste of your salad. Further healthy herbs can also be a part of your salad.

So, enjoy a healthy salad without creamy sauces and stick to your weight loss goals!

(Lovneet Batra is a Delhi-based Nutritionist)

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

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Weight Loss: Beware! Adding This To Your Salad Will Not Help You Lose Weight - NDTV

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Feb 23rd, 2021 | Filed under Weight Loss

My breakfast: 1 cup of organic coffee, sometimes with butter and sometimes without. I just have a cup of organic coffee, with or without butter (keto coffee). Since I follow OMAD (One Meal A Day), I just have a big dinner.

My lunch: Nothing

My dinner: Because of OMAD, I have 7-10 servings of salads, 5 whole eggs, nuts (pecan/macadamia/ almonds/ walnuts). This is just a single example of what I eat in a day, the rest of the days, there can be slight variations, depending on what's made available at home. It has to be wholesome and nutritious, that's the key here.

Pre-workout meal: Nothing as my body processed my own fat during fasting, so I don't feel hungry or need to fuel up before exercising.

Post-workout meal: I don't have anything specific to eat, just have my electrolytes and hydrating fluids to keep me replenished.

I indulge in (What you eat on your cheat days): I have never once felt the need to cheat on my diet. I stick to the lifestyle changes I have brought in and will continue to do so.

Low-calorie recipes I swear by: My meals always contain high fat moderate protein and low carb. Low calories won't help you achieve the goal of weight loss as they mostly have high sugar. And sugar will spike insulin therefore you will always burn sugar not fat.

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Weight loss story: One meal a day and HIIT workout helped me lost 55 kilos in a year - Times of India

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Feb 23rd, 2021 | Filed under Weight Loss

No doubt youve heard the accolades for the Mediterranean diet. This plant-rich diet, which allows some animal products (such as low-fat cheese, fish, and lean protein), has been lauded as the best diet for long-term health. Yet heres the million-dollar question: How does the Mediterranean diet stack up against a vegan or plant-based diet when it comes tooverall health and weight loss?

A new study from the Journal of the American College of Nutritionprovides the answer. As it turns out, not all plant-based diets are created equal, and if you want to achieve weight loss and optimal health, eating plant-based foods is the answer.

The Mediterranean diet and vegan diet share many similarities, namely that theyre both rich in fruits and vegetables and high in fiber. Yet there are key differences.

While the vegan or whole-food, plant-based diet eliminates animal products, a Mediterranean diet only limits them, explains Hana Kahleova, M.D., Ph.D., study co-author and director of clinical research for the Physicians Committee for Responsible Medicine. A vegan or whole-food plant-based diet is also low in fats;higher-fat foods like oils, nuts, and seeds are also prevalent in a Mediterranean diet.

So how might these diets impact health markers, like weight, cholesterol, blood pressure, blood lipids, and insulin sensitivity? That's the question that drove researchers, especially given that the Mediterranean diet has been touted not only as being heart healthy but also for its weight loss effects.

Kahleova and her colleagues recruited 62 individuals who were overweight with no history of diabetes and randomly assigned them to a vegan diet or a Mediterranean diet for 16 weeks, neither of which had calorie restrictions. Those on the vegan diet were asked to eliminate all animal products, keep oils and added fats low (limited to 10 percent of daily caloric intake), and base their diet on fruits, vegetables, grains, and legumes. From there, they were free to eat the foods they enjoyed and eat until they felt satiated without counting calories, she says.

Meanwhile, the Mediterranean diet group not only ate those foods but also low-fat dairy and extra virgin olive oil. In addition, they limited (to one serving a week or less) or avoided red meat and saturated fats and were asked to limit or eliminate cream, butter, margarine, processed meats, sweetened beverages, pastries, and processed snacks.

After 16 weeks, study participants resumed their former diets for four weeks before switching to the other diet for 16 weeks. The results? Not surprisingly, the vegan diet won on almost every health measure. We were expecting to see positive results on the low-fat, plant-based (vegan) diet since we know that past studies have found that plant-based (vegan) diets are excellent for improving these health markers, Kahleova says.

Take weight loss and body fat, for starters. People on the plant-based diet not only lost about 7.5 pounds more fat, but they also lost 13 pounds on average, versus no meaningful change on the Mediterranean diet. Visceral fat, the toxic fat between the organs, also decreased more on the vegan diet. And although there werent significant cholesterol changes on the Mediterranean diet, the vegan diet decreased total and LDL (aka bad) cholesterol.

Theres good reason to explain the magnitude of difference between the two diets. A vegan diet is low in fat and high in fiber, which means youll feel satiated on fewer calories, Kahleova says. On the flip side, more energy-dense foods like fish, chicken, and higher-fat plant foods like oil and nuts wont fill you up as much. This, in part, likely led to lower weight loss on the Mediterranean diet.

Blood pressure, which decreased on both diets, came down slightly more on the Mediterranean diet. Researchers arent sure why but say the sodium content of an individual participants diet may have played a role as may have olive oil. Its been hypothesized that olive oil may help lower blood pressure due to a high content of vitamin E and polyphenols, Kahleova says. Just dont take this as a license to indulge in olive oil. People need to be careful with olive oil because its energy-dense and may not promote weight management and other cardiometabolic risk factors as well as a low-fat vegan diet.

While this study clearly proved that the vegan diet has numerous advantages over the Mediterranean diet, it also showed that the Mediterranean diet isnt all its cracked up to be. People who really need help with weight or other health problems are often misled into believing a Mediterranean diet will be most effective, Kahleova says, adding that studies on the Mediterranean diet often add exercise or calorie restriction, which could confound the effects of the dietary change.Kahleova points to the Lyon Diet Heart Study, which found that a Mediterranean diet led to a three-pound weight gain, not weight loss, during that two-year study. In that study, which first popularized the Mediterranean diet back in 2001, all of the participants, 90 percent of whom had excess body weight, followed a Mediterranean diet supplemented with either extra-virgin olive oil or with nuts. During the first three months, weight loss was less than half a pound in the olive oil group and just over half a pound in the nut group. The significant benefits were to overall health and especially cardiovascular health.

Want to shift all the way to a vegan or plant-based diet? Follow what study participants did and test the possibilities of losing weight while eating healthy whole foods. Think about the plant-based based foods you already enjoyoatmeal for breakfast? black bean chili for dinner?as well as new dishes youmay be excited to try and for three weeks, incorporate them into your daily diet. Because theres no calorie counting or carb restrictionsit's easy to do, andyou get to explore new foods and flavors you may be surprised that you love. People often find its much less restrictive [to go plant-based] than they may have imagined, Kahleova says.

Within three weeks, many people start losing weight, feel more energized, and improve other health markers, which often encourages them to stick with a plant-based diet longer."

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What's the Best Diet for Health and Weight Loss? A Vegan Diet - The Beet

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Feb 23rd, 2021 | Filed under Weight Loss

Working out may allow you to shed some pounds, but it doesn't guarantee that you'll lose fat. That is, unless you're performing workout moves geared toward blasting fat.

The secret to getting results is to reach about 75-90% maximum effort during your workout so your body will enter the fat-burning zone, according to Ashley Joi, CPT, and one of Chris Hemsworth's expert trainers for his fitness and wellness app, Centr.

"Putting your heart rate at that level forces your body to adapt to the demands of the workout and pushes your metabolic response," Joi tells Eat This, Not That!. "You can get to this level with all styles of workouts, whether it's HIIT, strength, or boxing."

The best part? You don't even have to work out for long periods of time in order to see results.

"A strength session doesnt need to be super long to be effective and to blast fat," Joi adds. "Mind-body connection is the most important aspect of training, whatever your goals are. Like my favorite quote, if your mind is notthere, and it doesn't believe that you can achieve something, your body is not going to follow."

Ready to believe in yourself? Goodnow, here are the tools you need to scorch fat during your next workout. Then, don't miss 15 Underrated Weight Loss Tips That Actually Work.

"When it comes to fat burning, full-body workouts are key. The more muscle that fires up to move or support the body, the more energy that is used to fuel the workout," says Michael Olijade Jr., who's known for his boxing-inspired HIIT workouts on Centr. "Good shadow boxing relies on the calves, glutes, quadriceps, hamstrings, and core all working to build a stable platform from which your boxing combinations can be launched."

What's more? You can engage in a solid shadow boxing workout right in the comfort of your own homeand with barely any equipment.

Below, you'll find three types of shadow boxing from Olijade, plus two strength exercises from Joi that are key to blasting fat.

"Throwing fast, repeated uppercuts switches your abdominal muscles on and keeps them on," Olijade says. "Even a short bout of uppercuts should have your abs feeling tight and your shoulders burning."

"Switching your stance to southpaw is important to make sure youre stressing both sides of the body equally," Olijade says. "When throwing this combination, focus on using your whole body to propel your fists forward."

"In the ring, V-Slips are the most important exercise to practice if you dont want to take a hit," Olijade says. "In the gym, they are one of the best exercises to work the glutes, hamstrings, quads, lower back, and abdominals."

You can follow along at home with the videos for all three moves here.

"If you dont have weights you can use bands for these, theyre going to hit your glutes, which is a big muscle area," Joi says.

"Adding a row to the pushup means youre hitting your arms, chest, and shoulders all at once for an awesome compound move," Joi says.

Both Joi and Olijade replenish their bodies with nutrient-dense foods immediately after a workout is complete.

"I believe in eating real food, whole foods, lots of nutrients. I love vegetables I also don't mind a smoothie," Joi says. "I love a peanut butter chocolate smoothiethat's my favorite."

Olijade says he steers clear of processed food options as often as possible in order to stay energized for his workouts.

"I try to not eat artificial foods and all the rest of that," he says. "I'll eat meat and vegetables, and eggs."

For more, be sure to check out8 Worst Workout Habits If You're Trying to Lose Weight.

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Feb 23rd, 2021 | Filed under Weight Loss

The Crew is an American comedy TV series created by Jeff Lowellthat is available to stream on OTT giant Netflix. The plot of the series revolves around a NASCAR garage where the crew chief and his new boss are unable to come to agreements with each other. While the series has been gaining popularity, fans of the show could not help notice the transformation of a prominent character in the series. Read on to know.

Actor Gary Anthony Williams is seen in the key role of Chuck Stubbs in the series. His character is the car chief of Bobby Spencer Racing and as decent screen time. While his performance in the series is garnering appreciation, his weight loss journey has also grabbed eyeballs.

Fans of the series took to social media and shed light on the transformation of the actor that is evident in the latest series. A number of fans showed their surprise at how much weight Gary has lost and compared his appearance in his latest show with his appearance in the previous series. Check out some of the fan comments and tweets about the same on social media below.

A report in StarStudd.com suggests that Gary Anthony Williams used to weigh 360 lbs (i.e.. 163.2 kg) in the year 2001. If reports are to be believed, by the year 2018, the actor slimmed down to 195 lbs (i.e. 88 KG). This means that he brought a remarkable change in his weight and lost 155 lbs, which when converted to KG is estimated at 77.3 KG.

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Gary Anthony Williams started his acting career in the year 1990 with the series In the Heat of the Night, where he starred in one episode. He went on to do several shows and gained popularity with his portrayal in the showMalcolm in the Middle. The actor also starred in Boston Legal, Unsung, Im Sorry and in Whose Line is it Anyway? He has even been seen in other popular shows and films such asMan With a Plan, Mom, The Neighborhood and Just Roll with It.

Read Also |Milind Soman Replies To Fan Who Asks Him To Recreate Beach Running Picture In Cold Weather

Read Also |Australia's Platypus Habitat Declines By 22 Percent Over 30 Years: Study

Get the latest entertainment news from India & around the world. Now follow your favourite television celebs and telly updates. Republic World is your one-stop destination for trending Bollywood news. Tune in today to stay updated with all the latest news and headlines from the world of entertainment.

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Gary Anthony Williams weight loss journey and transformation leaves fans baffled - Republic TV

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Feb 23rd, 2021 | Filed under Weight Loss

New research has found that subcutaneous semaglutide taken once a week is nearly twice as effective at helping individuals lose weight than some current weight loss drugs on the market, offering a potential new treatment for type 2 diabetes and other obesity-related conditions, according to the study.

Taken once a week through a subcutaneous injection of 2.4 mg, the drug works by suppressing appetite centers in the brain to reduce hunger and calorie intake. Obesity affects more than 40% of adults in the United States, according to a press release, and is associated with conditions such as type 2 diabetes, hypertension, heart disease, arthritis, sleep apnea, some forms of cancer, and decreased life expectancy.

This is by far the most effective intervention we have seen for weight management when you compare it to many of the currently existing drugs, said corresponding author Robert Kushner, MD, a professor of medicine and medical education at Northwestern University Feinberg School of Medicine, in a press release. Semaglutide sets the bar for a new generation of more effective weight-loss medications.

The study investigated the efficacy and safety of taking a weekly injection of semaglutide along with individual lifestyle counseling sessions. It included 1961 overweight or obese adults and lasted 68 weeks from fall 2019 to spring 2020. Overall, 94.3% of the participants completed the trial.

Participants started from an average baseline weight of 230 pounds and a body mass index of 38 kg/m2. According to the press release, participants saw an average weight loss of 14.9% (34 pounds) compared with 2.4% (5 pounds) for the placebo group.

Compared with other weight loss drugs on the market, which can help patients lose between 6% and 11% of their body weight, the investigators said semaglutide is approximately 1.5 to 2 times more effective. Approximately 70% of study participants reached a weight loss of at least 10% of their baseline body weight, which Kushner said is clinically relevant.

A lot of the health concerns we see in people who are struggling with their weight, such as diabetes, high blood pressure, or gastroesophageal reflux disease, tend to improve when they reach a weight loss of 10%, Kushner said in the press release.

Furthermore, the investigators said one-third of study participants treated with semaglutide lost at least 20% (46 pounds) of their baseline weight, which is a common reduction for many patients who have had bariatric surgery in the 1 to 3 years following their procedure.

Its the very first time we have a medication that even begins to approach the weight loss people achieve with bariatric surgery, Kushner said in the press release. He added that bariatric surgery is still more effective than this medication, but surgery carries additional risks.

After the intervention, the participants who received semaglutide reported improved physical functional, such as walking faster and climbing stairs with less pain. Additionally, they achieved greater improvements in their blood pressure, blood lipids, and blood glucose control. The drug would be intended for long-term use, according to the press release.

Adverse effects included mild-to-moderate nausea and diarrhea that were transient and generally resolved without permanent discontinuation from the study. Semaglutide is currently on the market to help manage diabetes, but it is approved only for a lower dose. The FDA is currently reviewing its use at a higher dose with the explicit use of helping patients lose weight, according to the press release.

REFERENCENew anti-obesity medication almost twice as effective as most currently approved weight-loss drugs [news release]. Northwestern University; February 10, 2021. https://news.northwestern.edu/stories/2021/02/anti-obesity-medication/. Accessed February 12, 2021.

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Study: Anti-Obesity Medication Twice as Effective as Most Weight Loss Drugs - Pharmacy Times

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Feb 23rd, 2021 | Filed under Weight Loss

Ritu Kalia before (left) and after Image Credit: Supplied

They told me if I didnt lose weight, theyd have to remove my uterus, recalls 25-year-old Ritu Kalia, of her doctors visit last year.

The appointment had come about because of a 9-month menses that had left Kalia exhausted and perplexed. At one point, she was so weak from the discharge that she had to make routine trips to a clinic for saline drips; her blood pressure would keep plummeting.

It was also at this time that the five-foot-five-inch Indian expat learned that she had PCOS polycystic ovary syndrome - a condition that is not only made worse by being overweight but also is one that stymies efforts of weight loss.

The self-confessed pizza lover weighed 125kg at the time. When I was in India I didnt give that much importance to my weight but over here, in UAE, everyone was very health conscious, [this helped me find support], she says. But while that was a comfort, more than anything else, her journey was about feeling better. I tried various diets such as only fruit diet, she says. However, a week or two after shed begin a plan, the kilos would come rushing back.

Frustrated but determined, she continued researching and experimenting. Slowly its very difficult to lose weight when you have PCOS she began to see changes.

Heres the plan that Kalia says works for her.

I consulted a few doctors and then I started. I totally cut out my sugar, gluten, she says. Then, she cut out meals.

Now, Im on this 2-meal diet and try to avoid eating [at other times] as much as possible and this is effective, she says.

In the morning when I wake up, I drink chia seeds water, then mostly I skip breakfast but if Im hungry Ill have a banana with a black coffee, or I dont eat anything then Ill have cumin seeds [steeped] in hot water. For lunch, I dont eat the same thing every day. But while variety is a must-have, so is being healthy. So, says Kalia, she looks for alternatives. I like pizza a lot but now I cannot eat it, so I have prepared this multi-grain roti and on it I put hummus, various grilled vegetables and goat cheese, and thats kind of pizza for me, she explains.

Kalia is also restricted in diet by intolerances; I have this issue of inflammation so I avoid eating non-vegetarian foods. Mostly, my proteins come from pulses, she says.

Kalia says she doesnt monitor her macros as Ill be in tension but she does monitor her movement. I record my steps - my aim is to complete at least 10,000 steps a day. [I also do]

yoga, [and from various YouTube channels] Zumba or various workouts that can be done at home, she adds.

Six months on, Kalia is 23kg lighter. And she sees a world of change. I used to get dark patches around my neck, maybe because of intake of sugar, but it has reduced. My skin is hydrated. I drink about 6 litres of water a day. I feel good. I can walk faster. Before I would [procrastinate, now I dont]. Theres so much difference, she says. Plus, her period has regulated itself. But shes not ready to say its over. Kalia stresses that shes only mid-journey and is working hard to drop another 30kg.

One thing that helps her stay on form and not eat junk food or be deviated from things is meal prepping, which she does over her weekends. Another is music. K-pop to be exact. When I was on this journey - theres one Korean band, BTS, so whenever I feel like I cant do it, I would just listen to their music [the lyrics] and that really motivates me. [My favourite numbers are] Love Myself and Magic Shop, she says.

Its been a long journey. For [people with] PCOS, it is not easy to lose weight, she says. So dont stick to one diet, because when you stick to one diet your body gets immune to [the effect of] that diet and you cant lose weight. Try changing it up. For example, if you are doing intermittent fasting one week, then next week change it to 3 meals, then a week later go back to it. If you change your diet on a weekly basis, your body [expends energy to adjust, giving you more weight loss.]

With patience, focus and care, Kalia is working towards her goal: A healthier her.

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UAE weight-loss: 'How BTS helped me lose 23kg in spite of PCOS' - Gulf News

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Feb 23rd, 2021 | Filed under Weight Loss

Fitness and weight loss have long been the focus of the work of Dr. Sanjoy Dutta, a Menlo Park resident and bariatric surgeon.

In his practice over the past 17 years, he has counseled thousands of patients about diet and exercise and, in the process, picked up some tips about what tends to work in the long term and what doesn't, he said in an interview.

"I do a lot of research in fitness and nutrition, and my focus is how to do that in a way that you can stick to lifelong," he said. "A lot of the diets and information out there are about how to lose weight very quickly, or get in shape very quickly," he said. He said he's also personally been interested in the subject, and collaborates with friends to figure out what routines to stay in shape work best for busy lifestyles.

The surgeon shares his recommendations in his newly published book, "Get Strong Lifelong: Three hours a week to gain muscle, lose fat and stay healthy for life."

Many traditional weight-loss programs are very intensive and demand so much of participants that the program can feel like a full-time job, he explained.

That's not what his book and guidance are about, though. Instead, he said, he's giving people information about how to become healthy and fit in a way that may take longer, but doesn't involve spending hours a day counting calories or being a gym rat. What's more realistic, he said, is to start with a simpler program most people can manage, and then modify it.

"It doesn't have to be a full-time job or an obsession and it doesn't have to be exceedingly difficult, costly or restrictive if they exercise and eat in a smart way," he said.

When it comes to exercise, efficiency is useful for people with busy schedules, he added, and explained that his book "focuses on what exercises give you the most fitness in the shortest amount of time: resistance and aerobic exercise."

As far as dietary guidance goes, he explained, in looking at the bulk of the science on the subject, one general rule for better health is to keep sugar intake down and protein intake high.

Another emphasis of the book is to focus on little changes, and then measure for small improvements over a short period of time, he said. Many times, he said, people take on a lot of changes all at once, and when they can't stick to them they give up, creating what's considered a "yo-yo" phenomenon.

"The idea is not to be impatient, but do tiny changes, measure for small improvements and continue to adjust," he said. "You can do it for years and hopefully a lifetime."

The practices he describes are ones he's incorporated into his own life, he said. "I'm 53 right now and I feel like I'm in better shape than I was in my 30s."

He said he manages to maintain his fitness with two to three hours of resistance training and an hour of aerobic activity spread out throughout the week, bumping up training occasionally when he's preparing for an event like a sprint triathlon, he said. Generally, he also enjoys swimming, running and cycling in the area, he added.

Not every week is perfect, but when he returns to his routine, he finds it comes back pretty easily and he can catch up to where his previous fitness level was without too much effort, he said.

For many people, three to four hours a week is enough to stay in relatively good shape, he explained. "I would say that some people can get by with less, and some need more, but you don't need a lot more than that."

He noted that these recommendations are not tailored for someone who's trying to become a performance athlete or a bodybuilder, but for readers who've got relatively normal lives with busy schedules who still want to carve out some time to stay in great shape.

A key point of his book is that it's OK to be flexible and take short breaks.

"The key is not to take long breaks or give up," he said. "Always keep trying, even if you stop for a little while."

"Get Strong Lifelong" is available on Amazon here in paperback for $8.99.

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Local weight loss surgeon pens book on staying fit and healthy lifelong - Palo Alto Online

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Feb 23rd, 2021 | Filed under Weight Loss
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