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Eating well-balanced meals, moving more and increasing your fiber intake are healthy habits that are well-known to support healthy weight loss. And if youre looking to transform into your healthiest self, your best bet is also to keep a watch on the habits that may hinder your progress. Read on to learn about one surprisingand commonmistake people make during weight loss. If it resonates with you, were also here to give you some ideas about how to fix it.

The No. 1 mistake people make is drumroll focusing too much on the number on the scale. Weighing yourself may be a daily ritual, but its easy to fixate on what the scale says, allowing the digits to hold you captive or control your emotions.

No matter what the scale reflects, the truth is, it doesnt give you much information at all about your health. Weight is only one very tiny part of health as a whole. Health really is your whole physical and mental state of well-being, says Melanie Betz, M.S., RD, founder and CEO of The Kidney Dietitian. In our weight-centric culture, it is easy to fall into the trap of doing anything to get the number on the scale lower and ignore what it is doing to your mental or physical health, she says. If your bathroom scale has power, consider why it may not be serving you.

The average scale may not be helpful in measuring weight change. Several components make up your body weight, including fat, lean tissue (muscles and organs), bones and water, according to the National Library of Medicine.

The number on a scale, however, provides unclear information as your weight changes. The scale doesn't differentiate between fat loss, water-weight loss or muscle loss, says Bess Berger, a registered dietitian specializing in PCOS (polycystic ovary syndrome) and menopause at Nutrition by Bess.

If you step on the scale and are 2 pounds higher than yesterday, you didnt gain 2 pounds of fat in 24 hours. Weight can fluctuate on a daily basis, anywhere from 1 to 4 pounds. This can be related to the food you eat, fluid shifts, stress levels and menstrual cycles for women, says Patricia Kolesa, M.S., RDN. Even how often you poop affects your weight.

These fluctuations can cause anxiety, especially if you weigh yourself daily. In one 2023 study published in Applied Psychology: Health and Well-Being, college students who weighed in daily reported having more weight-related stress and lower body satisfaction compared to a control group that took their temperatures daily. If the scale is a source of stress for you, avoid weighing yourself daily due to these natural changes, says Sarah Alsing, M.S., RD, owner of Delightfully Fueled. At most, weigh yourself weekly at the same time of day, she recommends.

Weight loss happens for plenty of reasons, both helpful and harmful. Someone may lose weight when they start eating high-fiber meals or prioritizing protein at breakfast. Another person may be restricting their intake through dangerous dieting methods. Just because the number on the scale is changing doesnt mean its a health-promoting behavior, says Kolesa.

Physical activity matters in this equation, too. For example, strength training can help you build muscle. Thats a great thingmore muscle helps improve blood sugar levels, strengthens bones and encourages fat loss. But there can be disappointment during a weigh-in. People may not see the number on the scale move if they are working to build muscle, says Alyssa Smolen, M.S., RDN, a nutrition content creator. Pound for pound, muscle and fat weigh the same, but they can look different on the body, she says.

Using the scale number as the sole indicator of weight-loss success robs you of celebrating many other benefits of weight loss. For example, you may be better able to manage a chronic disease, which may allow you to take less medication or eliminate it altogether, says Amy Beney, M.S., RD, a certified diabetes care and education specialist and owner of Nutrition Insights. There is a great sense of satisfaction when less medication is needed, and a huge sense of accomplishment when blood pressure or blood sugar is better controlled through diet and lifestyle, she says.

When you let your mind step outside of the scale, youll notice more of these non-scale weight-loss wins that deserve to be celebrated. One of my patients was upset that the scale wasnt moving but claimed she had more vitality, energy and better sleep since changing her habits, says Kierra Brown, M.S., RD, owner of Nutrition with Kie. I asked her if she would exchange all those benefits for the scale to be down 10 pounds. Her answer? No. Non-scale victories are important, if not more important than the number on the scale, she says.

Another way to fight scale obsession is to make goals that dont have anything to do with the scaleand write them down. For example, that might be taking a walk after dinner five nights a week or adding fruit to breakfast. Journaling is a powerful tool for tracking your progress. After defining your goal, take a moment to identify potential challenges and outline your plan to overcome them, says nutrition and food communications expert Jasmin Ilkay, M.P.H., RDN.

While you track your non-weight-related goals in your journal, consider adding some of the weight-loss benefits youre experiencing along the way. Rather than chasing a number on the scale, I encourage clients to focus on these wins, says Katie Schimmelpfenning, RD, a sports nutrition expert and owner of Eat Swim Win. For example:

You can find freedom from obsessing over scale numerals whether you choose to toss your scale or keep it. You can also talk to your medical provider about not disclosing your weight to you and avoid looking at the scale during weight checks, or you may ask not to be weighed altogether.

I tell people to throw away their scale all the time. It can be incredibly freeing to completely remove weight from the equation. If you don't even know how much you weigh, it can be easier to focus on more important ways to measure health, such as how your body feels or your lab results, says Betz.

If you weigh yourself daily, it may not be easy to stop cold turkey, so a gradual decrease may help. I have clients that get on the scale one or two times a day. I recommend they start weighing themselves less often by getting on the scale only every other day. After that, we can reassess from there. Its more important for one to feel good in their skin, have a good mental state and have energy than what the number on the scale says, says Berger.

Should everyone toss their home scales into a fiery pit? Not necessarily. The number can be helpful information. However, its important not to hyperfocus on it and instead to concentrate on the outcome you want. Remember that the number on the scale is not an evaluation of your self-worth; its simply data.

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The #1 Mistake People Make When Trying to Lose Weight, According to Dietitians - EatingWell

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Feb 14th, 2024 | Filed under Weight Loss
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One dietician says no matter which version of fasting you choose, you should pay attention to what you eat.

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Published: 8:43 AM CST February 13, 2024

Updated: 8:43 AM CST February 13, 2024

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Fasting for weight loss: Time-restricted vs. Periodic - WFAA.com

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Over the last several years, youve probably heard tons of weight loss advice, with much of it contradicting each other. One day, you should be drinking celery juice, while other days, you need to go keto or only drink smoothies for all three meals. More often than not, the advice is peddled by people without any actual health credentials. Aside from this, weight loss can be difficult to navigate on its own, and its easy to make mistakes along the way. The biggest one I see most often is that people are constantly checking the number on the scale after making even the smallest of changes.

Weighing yourself daily doesnt give you as much insight into your overall weight loss and health journey as you might think. Its not super reliable.

Water, fat, muscles, organs, and bones all factor into the equation. Your average scale wont be able to tell you the differences between muscle, water, and true fat loss. Also, your weight changes every day. If you hop on the scale and notice youre three pounds heavier than you were a day before, that doesnt mean you truly gained three pounds overnight.

Being overly aware of these fluctuations can lead to unnecessary anxiety and worry. These anxious feelings could quickly turn into obsessive behaviors that lead to eating disorders, which can make your weight loss journey even more complicated because youre no longer working with a healthy mindset.

Patience is one of the most difficult pills to swallow when it comes to weight loss, but its a must. In all reality, you can only realistically expect to lose about one to two pounds of fat each week. Expecting to hop on the scale every day to see vastly different numbers is unrealistic. If you are losing weight at a faster rate, chances are muscle loss is happening alongside it, which isnt ideal.

If you truly want to keep track of a number, its much more effective to space out your weigh-ins. Try looking for weight trends every two weeks and assess what you did during that time period to improve your journey. If you are noticing that youre on the right track, then you know to keep it up. If you dont, then it might be time to go back to the drawing board and make some tweaks as needed.

For a more in-depth measurement, body composition might be another choice for you. A scale will tell you how much you weigh, but body composition analysis shows you where its coming from. It can show body fat percentage, muscle mass, bone, tissue, and water. Many healthcare professionals use this as an effective tool to enhance their care. Still, its not something you need to do every single day. Most people only do weigh-ins a few times per year.

Weighing yourself daily places your focus on the wrong things. It isnt a reliable indicator of overall progress and can hinder your ability to see the big picture. A lot of people who do daily weigh-ins end up developing obsessive behaviors that can turn into an eating disorder, which opens up a whole new set of problems. If you are trying to embark on a weight loss journey and dont know where to start, dont hesitate to find a fitness professional and/or registered dietitian who is willing to work with you and your unique needs.

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The top mistake people make when trying to lose weight is... - Study Finds

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Feb 14th, 2024 | Filed under Weight Loss
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Novo Nordisk (NOVN: VX) has come out on top in two cases in Florida courts relating to its weight loss drug Wegovy (semaglutide).

In one case, the Northern District of Florida, Tallahassee Division, heard that Effinger Health had, without permission, used one or more of the pharma firms trademarks in connection with the sale, marketing, promotion, and offering of compounded drug products purporting to contain semaglutide that have not been approved

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Scales of justice go Novo Nordisk's way in weight loss cases - The Pharma Letter

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Feb 14th, 2024 | Filed under Weight Loss
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As drugs like Ozempic become increasingly popular for weight loss, more doctors and patients are looking for ways to counteract the muscle loss that can happen on these medications and companies are racing to meet that demand.

Luxury gyms are offering strength-training programs specifically marketed toward people taking these medications, promising to help clients optimize their outcomes. Nutritionists and meal-delivery services are creating plans to help patients pack in enough protein. And drug companies including Eli Lilly, which makes Mounjaro and Zepbound, are looking to develop combination treatments that prevent muscle loss.

I know people are like, Oh, were trying to fix the liability. Its not that, said Dr. Daniel Skovronsky, the chief scientific officer at Eli Lilly. The question, he said, is how to build on the benefits of medication to help patients lose more fat while preserving, or even gaining, more muscle.

Eli Lilly is partnering with BioAge Labs to test whether a compound called azelaprag could help people achieve a more optimal balance of muscle and fat, possibly helping people who are taking Mounjaro or Zepbound lose even more weight. The drug imitates a hormone produced during exercise that can improve muscle metabolism and function.

And last year, Eli Lilly acquired the biopharmaceutical company Versanis, which makes a drug that blocks receptors that regulate skeletal muscle and fat mass. When it does that, muscles get bigger, said Dr. Steven Heymsfield, a professor of metabolism and body composition at Pennington Biomedical Research Center in Louisiana who has studied the drug, called bimagrumab.

Theres also a trial underway testing bimagrumab and semaglutide, the substance in Ozempic and Wegovy, in adults with obesity. Later this year, the drugmaker Regeneron will begin a clinical trial testing semaglutide in combination with an antibody treatment that blocks receptors that regulate muscle growth. And on Tuesday, the Food and Drug Administration greenlit a clinical trial to study whether a compound previously tested as a treatment for muscle loss in older adults could help preserve muscle and shed more fat in people 60 and older taking a weight loss drug.

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The Race to Stop Ozempic Muscle Loss - The New York Times

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Feb 14th, 2024 | Filed under Weight Loss
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HAMPTON ROADS, Va. LifeMD chief medical officer Dr. Anthony Puopolo and nutrition expert Jennifer Christman discuss the current trend of weight loss medication and how it relates to an overall healthy lifestyle.

Paid for by OPTAVIA optavia.com/LIFESTYLE

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Weight-loss medications and habits for a healthy lifestyle on Coast Live - News 3 WTKR Norfolk

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Breakfast can feel like a tricky meal to prepare when you're on a tight schedule. Rushed mornings are often to blame for skipping breakfast altogether, but think again the next time you consider forgoing this important meal. There are many documented benefits to eating breakfast, so it's worth a few extra minutes to incorporate this meal into your daily routine. If you're trying to lose weight, you may think trading a full meal for just a cup of coffee may assist your goals, but savoring a well-balanced breakfast can help you feel fuller throughout the day, supporting healthy eating habits as your day goes on. We're here to help with six of our best weight-loss breakfasts under 400 calories that will get the job done.

Before we get into these tasty breakfast ideas, let's chat about some key pointers. When putting together a calorie-friendly weight-loss breakfast, there are a few tips to keep in mind.

Now, let's dive into the six best weight-loss breakfasts under 400 calories. Keep reading to learn all about them, and when you're finished enjoying breakfast, check out I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits.

369 calories, 18 g fat (3 g saturated fat), 736 mg sodium, 26 g carbs (9 g fiber, 2 g sugar), 22 g protein

Creamy avocado spread over toast is a popular breakfast idea, but this staple falls short in protein content. To remedy this, add some smoked salmon for easy protein incorporation. The combination of avocado and salmon creates a breakfast that's loaded with healthy fats, not to mention plenty of fiber. Add a few thick slices of tomato or some arugula for a boost of nutrients and a serving of produce.

INGREDIENTS:

HOW TO MAKE IT:

Toast your bread to the desired doneness. Mash your avocado, and spread it over your toast. Top with smoked salmon and veggies of choice.

RELATED: People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'

387 calories, 20 g fat (10 g saturated fat), 588 mg sodium, 20 g carbs (5 g fiber, 2 g sugar), 23 g protein

You may not automatically think of breakfast tacos as being weight loss-friendly, but they can be made in a way that supports your goals. Eggs are a great source of protein, and the whole wheat tortilla provides excellent fiber content. Add in some extra protein from cheese and a boost of nutrients and fiber from spinach, and you have a well-rounded meal.

INGREDIENTS:

HOW TO MAKE IT:

Crack the eggs into a small bowl, and whisk. Meanwhile, heat a pan over medium-high heat. Add cooking spray as needed. Once heated, pour in the eggs, and cook to scramble. Once cooked, add in the cheese, and allow it to melt. Then, add the spinach, and allow it to wilt. Serve your egg mixture in a tortilla, and top with salsa or hot sauce as desired.

RELATED: The Easy & Effective 5-Day Weight Loss Meal Plan Dietitians Swear By

391 calories, 18 g fat (2 g saturated fat), 159 mg sodium, 44 g carbs (9 g fiber, 9 g sugar), 13 g protein

Oatmeal is known for its fiber content and versatility. When paired with fruit, you get even more fiber, and the incorporation of nut butter brings healthy fats and protein into the meal. You could even add a partial serving of protein powder to your oatmeal if you are interested in a higher protein option that still keeps you around 400 calories.

INGREDIENTS:

HOW TO MAKE IT:

Follow the package directions for making your oatmeal with water. Once cooked, mix in your nut butter until well distributed, and top with strawberries. Add a dash of cinnamon for extra flavor, if you'd like.

RELATED: People Are 'Souping' for Weight Loss & Say It Can Get You a Flat Belly Fast

360 calories, 5 g fat (0 g saturated fat), 71 mg sodium, 45 g carbs (7 g fiber, 30 g sugar), 31 g protein

Smoothies are a great way to pack all of your breakfast components into one vessel. This recipe gets its protein from a whey protein powder, but you could easily swap it for a protein powder of your choice. Just avoid options with excessive added sugar, and compare varieties for protein and fiber content.

INGREDIENTS:

HOW TO MAKE IT:

In a blender, combine your fruit, hemp seeds, kale, protein powder, and about cup of water. Start blending, and slowly add water as needed to achieve your desired consistency.

RELATED: 10 Best Weight Loss Lunches That Are 400 Calories or Less

330 calories, 14 g fat (3 g saturated fat), 78 mg sodium, 31 g carbs (5 g fiber, 21 g sugar), 25 g protein

A parfait is easily customizable, allowing you to incorporate your favorite fruit and toppings. This simple recipe includes fruit and nuts as mix-ins, which both provide fiber. The nuts also contribute healthy fats and a little protein to add to the notable content of the yogurt. You can go with a flavored yogurt here, but beware of sugar and choose options with fewer than 5 grams of added sugar per serving.

INGREDIENTS:

HOW TO MAKE IT:

In a bowl, spoon in your yogurt and top with berries and walnuts. Add a dash of cinnamon or vanilla extra for flavor, if you like.

377 calories, 6 g fat (3 g saturated fat), 673 mg sodium, 55 g carbs, 8 g fiber, 24 g sugar), 19 g protein 6254a4d1642c605c54bf1cab17d50f1e

A traditional bagel can set you back well over 300 calories and 50 grams of carbs with little fiber in return. Bagel thins are a great alternative for a fraction of the carbs and calories. Top with light cream cheese for a healthier twist on a classic, and pair it with a side of cottage cheese with diced pears. This combination makes for a hearty meal with plenty of textures and flavors to enjoy, all for under 400 calories.

INGREDIENTS:

HOW TO MAKE IT:

Toast your bagel to the desired doneness. Spread with cream cheese. In a bowl, add your cottage cheese, and top with diced pears. Enjoy!

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6 Best Weight-Loss Breakfasts Under 400 Calories - Eat This, Not That

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Feb 14th, 2024 | Filed under Weight Loss
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The kind of protein youre eating could play an important role in managing a healthy weight.

Now more than ever, people are focused on hitting their protein goals. But its not just the amount of protein you get thats importantwhere it comes from is also key.

Protein is essential for the body to function and can be found in a wide variety of foods, including everything from low-fat dairy to tofu. However, not all sources of protein are created equally.

Generally speaking, people can get protein from animal sourcesthis includes chicken, fish, and eggsor they can get protein from plant-based sources, such as nuts, lentils, beans, or whole grains.

And though many people associate protein with meat, experts say plant-based options may be the healthiest option, particularly for people looking to lose or manage their weight.

The data has started to demonstrate more and more that plant protein is equally efficacious in terms of providing the nourishment needed for the human body, Amanda Velazquez, MD, director of obesity medicine at Cedars-Sinai, told Health. With plant-based protein, theres more benefits as a whole compared to animal protein.

Heres how animal protein and plant-based proteins compare when it comes to weight loss, as well as how to prioritize protein in a well-balanced diet.

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No matter the source, protein is a great way to aid in healthy weight loss or management.

Since protein can improve a persons metabolism, higher protein intake can lead to greater feelings of fullness, Amber Schaefer, MS, RDN, clinical nutrition lead and nutrition instructor at the Mayo Clinic College of Medicine and Science, told Health.

And protein doesnt just help people feel fullit can help people feel full for longer periods of time.

[Each macronutrient] affects the body differently in terms of how long it takes for digestion and processing in the gastrointestinal tract, said Velazquez. For protein, it takes longer to break it down and, as a result, requires more energy.

In addition to protein aiding in weight loss itself, its also a vital part of keeping the body healthy while people cut calories.

Inadvertently, an individual is going to lose some degree of muscle mass when theyre losing weight in combination with fat mass, said Velazquez. So in order to preserve that muscle mass, its critical for one to be taking in adequate amounts of protein for their body.

In terms of where to source protein from, experts agree that plant-based options tend to be healthier for the body as a whole.

For one, plant-based protein sources tend to have more fiber than animal protein.

When it comes to weight loss, its especially important to be not only having high protein in the diet, but also a high fiber diet, said Velazquez. Animal protein is not going to have as high fiber as plant-based proteins.

For example: A cup of black beans has about 42 grams of protein and about 30 grams of fiber. A half filet of yellowtail fish has about 43 grams of protein, but no fiber.

The boost of fiber often associated with plant-based proteins can promote additional aspects of well-being.

Plant-based proteins do incorporate fiber, of course, that also helps us to feel fuller longer and helps with our gut health and promotes regular bowel movements, said Schaefer. That in itself can help in weight management.

Plant-based products also tend to be overall healthier for the body.

It depends on the specific type of protein and how its cooked, but in general, plant-based proteins have fewer saturated fats than animal proteins, Schaefer explained.

We do recommend to stay away from overly processed options, because that can, of course, give extra calories from saturated fat, she said.

And, not only can processed foods be more caloric, but they also take more of a toll on the body.

Lunch meat, Velazquez said, is a good example of thisits often processed with nitrites, which have been associated with colorectal cancer.

More broadly, consuming large amounts of red meatespecially processedhas been linked to higher rates of type 2 diabetes, heart disease, and mortality.

If we overdo our consumption of animal-based productsso say were eating large amounts of steak or porkover time, that can put a lot more stress on the body, Schaefer said.

In general, the amount of protein adults need each day boils down to about 0.8 grams for every kilogram of body weight.

That means someone whos 150 pounds needs about 55 grams of protein each day.

Whether its to lose weight or just to maintain health, people should try to get the right amount of protein for them every day.

Choosing where to get this protein from can be tricky. Products like protein powder can be easy additions to someone's routine that help them hit their protein goals.

Its a processed item, so being very vigilant and reading the nutrition label is key when it comes to protein powders, said Velazquez. If they have not tried one before and are looking to try one, then I would encourage plant-based.

Beyond just increasing protein intake with powders, the best thing to do is add more protein directly to your diet.

Plant-based protein may be the healthiest option, but that doesn't necessarily mean that a person has to go vegetarian or vegan overnight, Schaefer explained. Instead, make swaps whenever possible.

We do recommend at least getting three servings of some form of legume, whether that be lentils or chickpeas, or if you like, beans, said Schaefer. Just switching out maybe the red meat from that week so youre reducing the amount of saturated fat that youre getting.

She emphasized that restricting all animal protein isnt necessary to lose weight or maintain health, either.

A balanced diet can incorporate both animal and plant-based proteins, she said. My typical recommendation is to get a combination of the two.

In general, people should try leaning towards plant-based proteins, Velazquez said, but leaner proteins such as fish, seafood, chicken, and turkey are also good options if people do want to stick with some animal protein.

The important thing to know is that quality matters, she said.

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Animal vs. Plant-Based Protein For Weight Loss - Health.com

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Professor of medicine and endocrinologist, Dr. Katherine Samaras said shed never seen a medication gain popularity in the way that Ozempic and weight reduction injections have.

Australias drug regulator is looking into at least three fatalities that might be linked to Ozempic and other weight loss injections.

Leonie Margetts daughter, Naomi, died after taking Ozempic injections shed ordered online, as reported by NineNow.

39-year-old Naomi was desperate to be a mother, and was told she needed to lose weight to have any chance of falling pregnant.

You just do not expect to find your daughter on her knees in front of the toilet bowl dead, Margetts said.

She [Naomi] was a week away from turning 40 and thats a big thing for any female, she was feeling very vulnerable.

Dr Samaras cautions that Ozempic is only licensed in Australia for diabetes and should only be administered under strict supervision of a doctor.

We shouldnt leave these drugs in the hands of people, it has to be supervised, Dr Samaras said.

Source: NineNow

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Dr Katherine Samaras warns against lethal weight loss injection Ozempic - The Greek Herald

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Feb 14th, 2024 | Filed under Weight Loss
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"I just feel like it's so important for women to lift each other up instead of tear each other down," the Bravo star shared. "If somebody says something negative to me, I'm going to go on their page and be like, Well, you have beautiful eyes' or something like that, because I feel like you just got to turn the narrative. I don't want Cruz to grow up in a world like this, where there's so much negativity out there."

But no matter what, the 35-year-oldwho previously shared she lost 30 pounds during the early stages of her journeyis determined to remain as candid as she possibly can.

"I'm very open and honest about my weight gain, weight loss journey," she noted, "so I just really want to be able to help other women that are going through the same stuff as me."

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Vanderpump Rules Alum Brittany Cartwright Shares Insight Into Weight Loss Transformation - E! NEWS

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