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Gaining weight in pregnancy can be difficult to accept, despite it being very normal. On average, most women gain around 10kg 12.5kg during their pregnancy, according to the NHS.

However, the weight gained during pregnancy is not because you are eating for two it actually comes from your baby growing and your body storing additional fat to help with milk production after birth, and it is completely normal and healthy.

Though it can be a shock seeing the scales jump up so fast, it is never advised to lose weight while pregnant. In fact, intentionally losing weight by dieting or exercising outside of your norm can be dangerous for both the mum and the baby.

Kate Hilton, a clinical dietician at FeelGut says: For most pregnancies, the focus should be on maintaining a healthy balanced diet to support the babys growth and development.

There are risks when trying to lose weight during pregnancy, the chances of delivering a baby with a low birth weight are increased. Restricting calorie intake can also lead to inadequate intake of essential nutrients required for foetal development, such as folic acid, iron, calcium, and protein, crucial for your babys development.

My advice would be to not make any drastic changes to your diet during pregnancy, instead; engage in regular moderate physical activity which can support overall health during pregnancy without the goal of weight loss.

It can be mentally, emotionally and physically challenging to accept your new body, but personal trainer and nutrition coach Sarah Campus of LDN mums fitness is a huge advocate for being strong and fit for birth, but NOT loosing weight unless told by your GP.

She said: Trying to lose weight whilst pregnant is not advised because you could be depriving your growing baby of nutrients that they need to grow and develop. It is advised to go for healthy weight gain with good nutrition and exercise while pregnant.

Being pregnant is not the time to be dieting, restricting calories, hitting personal bests. It is a time to nurture your body and that of your growing baby.

Sarah explained that though obesity or being overweight during pregnancy can lead to problems such as high blood pressure, preeclampsia and issues with blood clotting, you should not go to extremes during your pregnancy.

She advises: The best way to have a healthy pregnancy is to optimise your health prior to pregnancy. During pregnancy its advised to focus on healthier foods, including vegetables, proteins, whole carbs, as opposed to processed foods. It is ok to monitor your weight and make adjustments to your eating habits throughout your pregnancy, but good to be guided by a health care professional.

Continue to exercise to keep your entire body healthy and strong. Talk to your health care professional about safe exercise, especially after the 12th week of pregnancy.

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Here's Why You Should Never Try To Lose Weight While Pregnant - HuffPost UK

Whether youre brand new to fasting or have been doing some type of intermittent fasting for years, its no secret that the popular diet trend is everywhere nowadays.

Fasting may help activate your metabolism, increase longevity, and can even mimic the health benefits of aerobic exercise, says Kelsey Costa, MS, RDN, a dietitian and nutrition consultant for the E-Health Project. That said, fasting isnt for everyone. There are many potential side effects, and limiting your diet may not be best for everyone's body or lifestyle. So, you should always consult with your doctor or a registered dietician before starting a fasting protocol.

Below, experts explain the four stages of fasting, what happens during each part of the fasting timeline, and who should (and shouldnt!) try fasting.

Meet the experts: Raj Dasgupta, MD, is a physician and the chief medical advisor for Sleep Advisor. Kelsey Costa, MS, RDN, is a dietitian and nutrition consultant for the E-Health Project.

Fasting is widely known for its ability to help jumpstart weight loss. Some studies suggest that intermittent fasting is about as effective as a typical low-calorie diet for weight loss, says Raj Dasgupta, MD, a physician and the chief medical advisor for Sleep Advisor. That seems reasonable because reducing the number of calories you eat should help you lose weight.

Apart from weight loss, following a fasting schedule may encourage a calorie deficit or simply help you follow a more consistent diet routine. Short-term fasting may also help boost metabolism, per a recent study, and research has shown that people can lose up to 13 percent of their body weight through intermittent fasting, according to a recent review of 27 randomized controlled trials. Fasting can [also] help reduce inflammation and promote weight loss, lowering fasting insulin levels and decreasing cardiovascular risks, Costa adds.

During a fast, the body transitions between the fed and fasting states, experiencing distinct metabolic and hormonal alterations, Costa says. This process can trigger your bodys metabolism and promote autophagya process in which unnecessary or deteriorating cells are recycledand accelerate lipolysis, which helps break down fat stores, she explains.

The fast-fed cycle supports the body's efficient use of energy and underpins many of the physiological benefits of fasting, Costa adds. Now, let's get into the nitty-gritty of each specific phase.

After you enjoy a yummy meal and your body is digesting, youve entered the first stage of fasting: the fed state. Immediately after food consumption, the body enters the fed state, where insulin levels rise to manage increased blood sugar spurred by nutrient absorption, Costa adds. During this phase, excess sugar becomes glycogen in the liver and muscles. Then, hunger-regulating hormones like ghrelin decrease, and leptin (which has an appetite-suppressing effect) intensifies, she says.

Depending on the type and amount of food you consume during this stage, a variety of reactions can occur. Individuals may experience feelings of fullness, satisfaction, and temporary relief from hunger, Costa says. Emotionally, this state might offer a sense of comfort or pleasure derived from eating, though again, the fuel sources consumed and the individual's relationship with food can shape this experience.

Consuming meals high in refined carbohydrates and added sugars can lead to a dramatic spike in blood sugar levels, followed by a crash that can affect emotional stability, Costa says. This may cause feelings of irritability and fatigue, mood swings, and exacerbate symptoms of anxiety and depression. Choosing whole foods and maintaining more balanced blood sugar levels are fundamental for optimal brain function and emotional well-being, she says.

Roughly three to four hours post-meal, your blood sugar, and insulin begin to wane and the body taps into glycogen reserves for energy, Costa says. This is the onset of the early fasting state. This intermediary phaseescalating up to 18 hours without foodactivates fat breakdown while the body gears up for alternative energy sourcing. Think: Youre not quite fed, but not full-on fasting yet.

Because your blood glucose and insulin levels are declining during this stage, you may notice some emotional shifts, Costa says. [Since] the body has not yet transitioned to burning fat for fuel, hunger signals intensify, leading to feelings of irritability and fatigue. It is common to observe oscillations in emotional well-being, with increased tension-anxiety and a more pronounced negative mood.

However, as you get more accustomed to fasting, you may find that your symptoms lessen and your emotions even out a bit, she says.

During the fasting statewhich can last between 18 hours and two daysthe liver depletes glycogen, causing the body to metabolize fat and protein into fuel, says Costa. At around the 24-hour mark, your body may produce ketones, and you may see signs of ketosis around the two-day mark, she says. FYI: This is similar to what happens in the keto diet when your body burns through fat instead of carbs.

The hormone ghrelin (which stimulates hunger) also shifts during the fasting state. Ghrelin levels typically peak between the first and second day of fasting before decreasing, Costa says. You may feel intense hunger during this time before the feeling starts tapering off. This reduction in hunger also usually coincides with the body's shift into ketosis and the subsequent use of stored fat for energy, Costa adds.

Short-term fasting may lead to an increase in positive mood attributes and a decrease in negative ones. You may even feel proud and accomplished about your diet and routine. However, if you have no prior fasting experience, this stage might feel particularly intense with more physical and emotional challenges.

The last stage is long-term fasting, sometimes referred to as a starvation statealthough experts stress that this should never be the goal.

After 48 hours without food, the body enters the starvation state, where it sustains itself through gluconeogenesisa.k.a. making sugar as fuel for the brain, Costa says. Your insulin levels decrease, ketone levels increase, and muscle breakdown may occur over time. However, this process is "not recommended for most people, and necessitates medical oversight to ensure safety and health," she adds.

In prolonged starvation mode, the body is forced to consume its muscle tissue for energy, which can lead to functional deterioration of the body's systems over time, says Costa. Extended periods of fasting can instigate a cascade of organ failure as the body depletes its energy reserves to dangerous levels. Extended fasting requires medical supervision, and you should always consult a healthcare provider before starting any fasting regimen, she says.

If you are considering intermittent fasting, make sure to discuss it with your doctor or healthcare provider first. Skipping meals and severely limiting calories can be dangerous for people with certain conditions, such as diabetes, says Dr. Dasgupta. People who take medications for blood pressure or heart disease also may be more prone to electrolyte abnormalities from fasting.

Before trying fasting, you should also have a strong social support network to endure very low-calorie days over the long haul, says Dr. Dasgupta. Pregnant women, people with eating disorders, or who have chronic health issues, hormonal imbalances, or nutritional deficiencies should be extra cautious and maybe [should] avoid fasting. Always check with your doctor before trying to fast to make sure it is a safe option for you."

Costa says fasting for a specific period, typically 16 to 24 hours, is generally safe for most adults and can offer significant benefits, particularly for those dealing with obesity or specific health issues. But again, pregnant or breastfeeding women, as well as individuals with a history of eating disorders, should avoid it.

People living with conditions like type 2 diabetes should consult with their healthcare practitioners to tailor the approach to their needs, Costa says. If you have diabetes, your doc can help ensure that your blood sugar levels are closely monitored to prevent hypoglycemic episodes.

Ashley Martens is a wellness writer based in Chicago. With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives. With a foundation in fitness, food, and nutrition, Ashley covers it all including sexual health and travel topics. Ashley is also a NASM-certified personal trainer and group fitness instructor.

Raj Dasgupta, M.D. is an ABIM quadruple board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine. He practices at the University of Southern California, where he is an associate professor of clinical medicine, assistant program director of the Internal Medicine Residency Program, and the associate program director of the Sleep Medicine Fellowship. Dr. Dasgupta is an active clinical researcher and has been teaching around the world for more than 20 years.

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Stages Of Fasting: 4 Fasting Timeline Phases, According To Experts - Women's Health

Window is jam-packed with features that make intermittent fasting as simple as possible. It lets you schedule your eating windows, notifies you when eating windows open and close, lets you sync your data with the Apple Health app and Apple Watch, and provides a blog with tips on how to be healthier.

If you're unsure of where to begin, the Window app can help with that, says Colleen Moltzen, RD, a dietitian at Keatley MNT in New York, adding that the app can keep you motivated with visuals that easily allow you to monitor your weight loss progress.

The basic app is free, but you can also subscribe to the premium version for $9.99 monthly or $39.99 yearly. The upgrade unlocks all IF plans, individual meal plans, challenges that help you build new habits, and nutrition and mood trackers.

Download for Android

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Best Intermittent Fasting App Of 2024, According To Nutritionists - Women's Health

Mortality risk falls in patients with osteoarthritis who gradually lose weight  Healio

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Mortality risk falls in patients with osteoarthritis who gradually lose weight - Healio

Doctor who lost 80 pounds shares diet before and after weight loss  Business Insider

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Doctor who lost 80 pounds shares diet before and after weight loss - Business Insider

As opposed to other breakfast staples, oatmeal is shockingly low in calories, at just 166 calories per cup, cooked. Oats are a good source of carbs and fiber and contain more essential amino acids than other grains, making them a quality source of protein.

If your morning bowl doesnt quite fill you up, try stirring in half a cup of plain nonfat Greek yogurt, recommends Shana Spence, M.S., R.D.N., a registered dietitian nutritionist based in New York.

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35 Best Low-Calorie, Filling Foods to Lose Weight, Per Dietitians - Prevention Magazine

With season 11 of Bravo's

The situation was understandably stressfuland had an adverse affect on Scheana's health. In August 2023, the 38-year-old revealed on her podcast, Scheananigans, that she lost an unhealthy amount of weight as all the "Scandoval" drama went down.

This isnt the first time Scheana has opened up about her weight in recent years. In the podcast episode, she shared that since becoming a mom to her 2-year-old daughter Summer, she avoided the scale, not wanting to weigh herself. I didnt want to get fixated on the number, she explained on her podcast to nutritionist Lauren Hubert.

She's also been open about an eating disorder she had at 20. During the Vanderpump Rules season 5 reunion, Scheana defended herself after former co-star Stassi Schroeder said Scheana was anorexic. I was doing any quick fix to get the weight off, she explained to her castmates in 2017, per PEOPLE.

Scheanas transparency regarding her relationship with her diet and weight has been consistent throughout her time as a reality TV star. Ahead, everything Scheanas revealed about her weight loss.

In 2019, the Vanderpump Rules star told Life & Style magazine that she's been working with trainer-nutritionist Seth Browning on a carb-cycling plan, which consists of rotating days of eating carbs with days of totally skipping them.

"When we first started I was doing three days of no carbs and one day of healthy carbsand that helped kick my body into shape," she said. One of her go-to dinners on a restricted carbs day? "Salmon with lots of grilled vegetables."

The same year, Scheana told US Weekly that she started this specific diet because of one too many football game day snacksand said, "My stomach's getting a little flatter.

When she was partaking in the carb cycling diet she also told US Weekly that she was training hard four to five days a week, a combination of full-body workouts and ones that focused solely on legs, butt, or core.

Scheana and her trainer also shared more of her total body workouts in an e-book called Scheana's Slimdown.

Scheana became a mom in 2021, and while she struggled with postpartum OCD, she wasn't focused on dieting.

I just kept working out and I didnt really drink much during the first yearI was still breastfeeding, Scheana explained on Scheananigans.

During her pregnancy, Scheana did focus on fueling up on healthy foods, adding in more protein and fewer carbs, she said in a YouTube video before giving birth.

I do a protein smoothie almost every day or a Greek yogurt in the morning. I love me some avocado toast with hummus, she explained. For lunch, we do a lot of grilled chicken salads. I eat a lot of salmon for dinner."

Following Scandoval, Scheana shared that she was having an insane few months, resulting in stress and anxiety. Theres been a lot going on that has affected my appetite and working out habits recently and Ive lost more weight, she said.

On top of this, on January 19 at the red carpet premiere of Vanderpump Rules season 11, Scheana shared with PEOPLE that she was diagnosed with OCD after struggling with intrusive thoughts, anxiety, and OCD, which began after giving birth to her daughter.

I feel like, especially as a mom, postpartum OCD is something that's not talked about, she said. It's misdiagnosed. A lot of people don't know what's wrong with them. And so once I figured this out, I was like, Oh my God. Now it makes sense.

Since the diagnosis, Scheana had a brain scan and is now taking a brain and power supplement pack, which have been really helping my intrusive thoughts and just overall how Im feeling. She told the publication that shes currently,in a good place.

In the podcast episode, Scheana said that after stepping on the scale and seeing an alarmingly low number, she decided it was time to up the food and the weights. Scheana added that she didn't want to weigh less than 100 pounds.

I dont want to be in the 1-0s because I dont think this is a healthy weight for me, she said, adding, It shows what stress and anxiety does to your body.

Ive had people ask me currently if Im on that and absolutely not. Wouldnt do it. Not for me, Scheana said in the podcast episode. I have friends whoI dont want to name nameswho have made some jokes about it like, Well, after my next baby Ill just get on Ozempic. And I am like, I dont think that is what its there for?

In March 2023, Scheana posted a picture to her Instagram, showing that she was partnering with Hydroxycut, a weight loss supplement brand. She posed in a matching workout set with the brand's product in front of her.

Its about to be #RevengeBodySZN in WeHo. @Hydroxycut #Partner, she wrote in the caption.

In February 2023, when PEOPLE asked her about the rumors she was on Ozempic, Scheana responded, I havent heard of it," adding, I would stick with Hydroxycut.

Our secret is just walking around your house," her husband, Brock Davies said. "You know, get outside and walk. You want to lose some weight, watch what you eat and go outside."

Tracy Middleton, the Health Director of Women's Health, has more than 20 years' experience covering health and wellness.

Sydney is a freelance writer in the beauty, lifestyle, and wellness space. She has written for multiple publications throughout her career, including InStyle, Architectural Digest, Glamour, and Elle, in addition to a copywriting for a handful of beauty and wellness brands.

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15 Best Cardio Exercises for Faster Weight Loss  Eat This, Not That

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15 Best Cardio Exercises for Faster Weight Loss - Eat This, Not That

Cardio is as any type of exercise that gets your heart rate up for a prolonged period of time. So many different types of cardio for weight loss have come to the fore of the

Love to walk? Head for the park. Prefer to get busy on the rowing machine? That's cool too. Can't stay away from cycling? Keep up the spin classes. And where would we be without the ever-popular run? An average of 1,900 people search for advice on the best cardio for weight loss every month, so here's a real take on cardio for fat loss and, particularly, belly fat, so you can get moving in a way that's good for your body and mind.

'"Cardio" is short for cardiovascular exercise and simply means any type of exercise that increases your heart rate and maintains it,' explains Yumi Nutrition's strength and conditioning coach Kate Whapples. 'Its also sometimes known as aerobic exercise as it relies on your bodys ability to utilise oxygen to maintain efforts for a significant amount of time.'

Before we get into the nitty-gritty of cardio for weight loss, we'd also like to add that there are a myriad of cardio benefits, including regulation of appetite, heart health and protecting your immune system, so keep those front and centre when planning your exercise.

Don't forget: Standing on the scales is just a snapshot of your body in that moment what's more important is your overall health and how you feel throughout the day/week/month.

Losing weight comes down to being in a calorie deficit this means expending more calories than you consume. Being in a calorie deficit can be done by adjusting your diet or your exercise, but the best approach tends to combine the two. (This handy calorie counter will help you calculate how many calories you need to eat to reach a healthy weight.)

But how can cardio help you stay in a calorie deficit? Whapples explains:

'People lose weight when their energy input is less than their energy output. If someone is consuming the recommended amount of calories but burning more calories than that by doing cardio workouts, their output would be larger than their intake, resulting in weight loss.'

Word to the wise: If you're already at a healthy weight for your height, a calorie deficit is not something you should be chasing. Similarly, if you are pregnant or breastfeeding, taking prescription medication, have an adrenal-related medical condition or a teenager or child you should absolutely not try to maintain a calorie deficit.

Learning how to lose body fat, however, is a slightly different kettle of fish. When people talk about weight loss they're often referring to the number on the scale going down fat loss is more specific, explicitly referring to lowering your body fat percentage and not losing mass from muscle tissue or water retention.

If you're trying to lose fat, adding in regular resistance training to your workout routine, alongside your cardio, will be important more on this later.

Cardio alone works in favour of fat loss as it increases your heart rate and, once your HR is high enough (and you've used all the usual blood sugars and carbs up), your body is forced to convert fat into energy.

If you're trying to shift stubborn fat (including trying to get rid of back fat or, case in point, to lose belly fat), a routine that combines cardio for calorie burn and resistance training to preserve lean muscle tissue will serve you better than a cardio-only programme.

You might also need to get more granular with your nutrition as losing body fat can be manipulated by tinkering with where you're getting your energy from. Focusing on getting enough protein or learning how to calculate the best macros for fat loss for you is a good place to start.

Let's get one thing clear first: not all cardio is created equal. Each type burns different amounts of calories and can be more or less time-efficient. Plus, how much energy one woman requires to do a workout will be very different to another because our body makeup (amount of muscle etc) is all different.

For example, the number of calories you burn skipping rope for 30 minutes is very different to how many you'd burn walking outside for the same amount of time. And a mum pushing a pram is going to use more cals than say, two pals taking a leisurely amble with a flat white through the park.

You'll want to consider the following lifestyle factors, too:

Make the cardio kind you go for the one you enjoythe workout you look forward to is the one you keep up, after all.

'Whilst some exercises do burn more calories than others (burpees and jump rope typically come out on top), I always advise people that doing an exercise you enjoy is the best way to lose weight as youre more likely to be consistent. One day of burpees is nowhere near as effective as a consistent schedule of circuit training, for example,' says Whapples.

After consistency, timing is a key factor too what does your schedule actually allow for? The best cardio for weight loss you can do is the one you can commit to regularly. If you can only make time to swim once a month, it mightn't be the best choice. Whereas a lunchtime walk can (usually) easily be incorporated into most schedules.

'If you're short on time due to work and family commitments then HIIT training is your go-to,' says Aimee Victoria Long, strength and conditioning PT. 'If you have more time on your hands and enjoy the outdoors then give running a go. Keep it simple and find what works best for you around your day-to-day demands.'

Can you do only cardio to lose weight? As we've mentioned, cardio exercises to lose weight and burn fat should be complemented by strength training and proper recovery (the three S': sleep, stress management and stretching) if you want to lose weight well. The following types of cardio are great to underpin your workout schedule but make sure to mix it up too.

To note, the following workouts have been ranked in order of general effectiveness for weight loss by the experts, but know that what works for others, may not work for you. The one you enjoy and will remain consistent with is the one that will you'll reap the rewards from.

The cream of the cardio crop, HIIT (high-intensity interval training) comes up time and time again for helping people to lose weight in less time. Characterised by short periods of intense work followed immediately by rest periods, HIIT works your cardiovascular system hard and fast. If you're looking to burn fat (whether that's belly fat, back fat, or otherwise), it's one of your best choices as it's over double-quick and makes you work super hard at the same time.

Like to follow a plan? This WH four-week HIIT plan is perfect to do at home and you don't need any kit to do it. Win!

Running can be a great way to get your cardio fix. It raises your heart rate and can keep it there for prolonged periods of time if you go for longer distances, which explains why it's a good cardio for weight and fat loss pick.

'Your fitness level will determine how intense your runs are but long runs can be a lower intensity way to keep your heart rate high and constant during a workout,' says Long. So, lace up those running shoes, adjust your fitness tracker and get ready to run (after a decent running warm-up, of course).

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If you've never laced up and gone for a run don't pile on the pressure that you run should be a certain time or distance. If it's 2 mins to start with - go you. One our of reader's had great success with Couch to 5K - why not read her story?

Swimming for weight loss is a low-impact and joint-friendly way to improve your cardiovascular ability. Not only does it require every muscle in your body to work to keep you afloat one of the only forms of exercise that does but it also forces your lungs to work differently, too.

A doubleheader, swimming can improve your stamina and help to build lean muscle tissue at the same time. TLDR? Get in the water!

Getting more steps in is an easy and cost-effective form of cardio. In fact, walking for weight loss is one of the most common ways people work on improving their body composition (i.e. fat loss) without stressing sore knees and ankles out in the process. Try this four-week walking plan to get you going.

Got your helmet, bike lights and lock and want to hit the road? Well, we say get out there. Cycling is one of the most adaptable kinds of cardio for weight loss since it can be made high or low intensity depending on where you take your bike. Head to the hills for hard interval training up and down the peaks or choose somewhere flat for a little steady-state cardio. Being outside is just the icing on the cake.

Make like Jessica Alba's Honey Daniels (#throwback) and step and slide your way through cardio for weight loss. You'll learn some new skills and get lost in the routine which can really help make the workout go by that bit quicker.

Circuit training is one of the most effective ways to improve your cardio and build muscle at the same time, while building muscle contributes to fat loss, so this one's a triple win. Circuit workouts can be done with or without home gym equipment and in the gym or at home.

Skipping workouts are up there with the best (and most inclusive) forms of cardio for weight and fat loss as they can be made harder or easier depending on the way you choose to skip. Slow and steady will keep your heart rate consistently raised or you could try an interval-style workout where you intersperse quick skipping with rest periods to get your breath back.

Have a hankering to get outside? Well, if you live near some green and grassy areas, hiking might be just the thing for you. You'll clear your mind and get your heart rate up too exactly the kind of cardio-combo we love at WH.

A machine that most gyms seem to have hundreds of, the elliptical (sometimes called the cross-trainer) is a low-impact form of cardio for weight loss. Whether you choose to add or remove resistance or make it a slow and steady or fast and furious workout, there's nothing quite like plugging into a podcast and getting it done on a machine.

No fear, you don't need to be on a body of water to reap the rewards of a rowing workout. Hop on any rowing machine as a solid form of cardio for weight (and fat loss), and you'll build strength through your arms, shoulders and back, as well as your lower body, thighs and glutes, too.

Boxing is a total-body workout that strengthens your heart and muscles while also improving coordination, agility and balance. Some boxing classes also incorporate HIIT-style training into the workout, meaning that you get periods of intensity followed by rest, which - as we know from the top of this list - is the golden standard for efficient workouts.

If you're looking for a low-impact workout that still improves bone density, balance and spatial awareness and gets your heart rate up, look no further than a trampolining workout. A study conducted at the University of Wisconsin-La Crosse also found that the rate of perceived exertion (RPE) when engaging in trampolining was light, even though the exercise met the standards for cardiorespiratory fitness. Translation: you work hard without realising it.

If thirty minutes is all you have then yes, of course, it's enough if done regularly. The whole point of your workout routine should be around what you can make work for you. Regular movement is the goal not upending your life for a month to get lengthy cardio sessions in to quit after a month and never start again. PT Long breaks it down:

'If you can only fit in 20-30 minutes a day then only do 20-30 minutes each day,' she says. 'Or, if on some days you can't work out but the next day you have an hour free, do that. If this is the case and you can perform three 1-hour sessions a week, the calorie expenditure (how many calories you burn) at the end of the week will be the same as if you were working out six times a week for 30-minutes.'

Make it work for you and you're more likely to stay the course.

Become a member of the Women's Health Collective and get full access to the Women's Health app, available to download on Google Play and the App Store, to get the latest celebrity-inspired workouts and fitness content.

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13 best cardio workouts for weight loss - Women's Health UK

Weight loss is a common health goal that many Americans strive toward. In fact, a 2021 Gallup poll revealed that more than half of U.S. adults want to lose weight, and an average of 26% are actively trying to do so. But when it comes to shedding extra pounds, many people mistakenly believe that you need to spend countless hours in the gym, adopt restrictive diets, or make drastic lifestyle changes. Fortunately, you can lose five pounds or more in no time with some simple dietary adjustments. All it takes is knowing which foods to add more of to your weekly menu. We spoke with Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian with Barbend, who shares her top 10 foods to lose five pounds fast.

"In order to lose weight, a calorie deficit must be present," states Masi. "How we get to that calorie deficit can vary from person to person and can include their preferences. Managing energy consumed per day is how we lose, maintain, or gain weight. In order to manage a loss or deficit, knowing what dietary items are low, moderate, or high in calories can be helpful."

When you want to lose five pounds, it's important to choose lower-calorie swaps for certain foods that typically contain a lot of unnecessary calories. These "calorie savings" help you shed pounds and can add up to your weight-loss goal, which in this case is five pounds.

Research suggests that nutrition and calorie intake are the most critical factors in the initial stages of weight loss, like when you're looking to melt a quick five pounds in time for that beach vacation. But weight loss isn't just about how you look. By incorporating the foods below into your diet and keeping an eye on your calorie intake, you can quickly shed extra weight and feel amazing from the inside out.

Read on to uncover the 10 best foods to lose five pounds fast and feel better than ever. And for more healthy weight loss advice, be sure to check out these 23 Easy Weight-Loss Meal Prep Recipes.

Choosing the right salad dressing can be a game-changer when aiming to shed pounds. Opt for vinaigrettes or homemade options with olive oil and vinegar, which provide flavor without excessive calories and unhealthy fats.

Masi says, "Swapping high-calorie salad dressing for a lower-calorie option will help save on energy intake. Fat-free dressings and items like Bolthouse Farms use yogurt as the base to make a creamy dressing with less fat."

Make your own hummus or Greek yogurt-based dips instead of buying calorie-dense store-bought dips. These alternatives provide protein and nutrients without sacrificing taste, helping you enjoy dips without the extra calories.

"With football season in full swing, dips and side dishes are abundant. Instead of a typical French onion or ranch dip, try using plain Greek yogurt or plain plant-based yogurt to make a lower-calorie version of your favorite dip," recommends Masi.

Incorporating homemade soups loaded with veggies and lean protein can help support your weight-loss goals. 6254a4d1642c605c54bf1cab17d50f1e

"Opt for a chicken or vegetable broth instead of a creamy base version," Masi suggests. "Soups are an awesome way to add more hydration and help keep you full. Add a side sandwich or salad with protein to round out the meal."

Believe it or not, popcorn can be a guilt-free snack when prepared correctly. Skip the buttery and heavily salted versions, and opt for air-popped popcorn seasoned with herbs or nutritional yeast. This whole-grain snack is low in calories and high in fiber, making it an excellent option for those trying to lose weight.

"Many of us want to enjoy a salty crunch, and chips don't provide much fiber. Popcorn, however, can be a salty, enjoyable snack that provides a couple of grams of fiber per cup," explains Masi.

Egg whites are a protein-packed, low-calorie option for quick weight loss. Whether scrambled, boiled, or used in omelets, egg whites offer a lean source of protein that keeps you feeling full.

"Eggs, including the yolk, are packed with important nutrients and protein," says Masi. "If you're purely looking to lower your calorie intake, then going from a mostly egg omelet to one egg and the rest egg whites omelet will help reduce the total calories."

To include chicken tenders in a weight loss-friendly meal plan, look for lean cuts, trim the excess fat, and bake or grill them instead of frying.

Masi says, "A crowd favorite, chicken tenders have evolved to be less fried and to include more fiber. That's why I like the cauliflower versions such as 'Caulipower' chicken tenders or making my own at home in a skillet or air fryer."

With no added sugars, unsweetened applesauce can be a healthier alternative to snacks or desserts high in added sugar. Use it as a topping, mix it into recipes, or enjoy it on its own for a flavorful and guilt-free addition to your weight loss plan.

"When baking, use unsweetened applesauce instead of the butter or oil the recipe calls for. This will keep the moisture but lower the total number of calories," says Masi.

Surprisingly, pasta can be part of a weight-loss strategy when chosen wisely. Look for whole-grain or legume-based pasta for added fiber and nutrients. Combine it with plenty of vegetables and lean proteins while moderating portion sizes to create a satisfying and balanced meal that aligns with your weight loss goals.

"Add a friendly addition of spaghetti squash or zoodles to your solo pasta dish," suggests Masi. "Adding these to a pasta dish helps get a more voluminous bowl with fewer calories and adds fiber, which is very helpful to fullness and managing weight."

Yes, you read that right. Pizza can still be on the menu when you're aiming to lose weight. Choose whole-grain crusts, load up on veggies, and opt for lean protein toppings.

"I haven't met anyone who wants to give up pizza, and we shouldn't have to go without our favorite foods," says Masi. "If you want to eat pizza every day, try making your own version at home using a Joseph's Lavash Wrap or English Muffin as the crust. This alone will help you reach a calorie deficit without sacrificing flavor. Some people also may like to try a Banza or Caulipower crust that adds more fiber and is more filling than a traditional crust."

An oil spray can be a handy tool in the kitchen that helps reduce calories and support healthy weight management. You can add flavor to your dishes with just a few spritzes without excess calories.

"Oil has nine calories per gram and little nutritional value, making it a high contributor to weight gain," Masi explains. "When making vegetables or main dishes, we often use oil to cook. While healthy, it does add up quickly to your daily calorie total. A way to manage the amount of oil you're cooking with and consuming is to use a spray bottle to control more of the product more easily than dumping it onto the pan."

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10 Best Foods To Lose 5 Pounds Fast - Eat This, Not That

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