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Opening up.

Bachelor Nation fans saw Zach Shallcross and Kaity Biggar find love and get engaged on Season 27 of The Bachelor.

Zach and Kaity have been continuing to share their lives with fans on social media since their time on the show, and last week Zach stopped by the Real Vibe TV podcast for a candid conversation.

Zach opened up about his past with disordered eating and extreme dieting after getting to 300 pounds when playing football in high school and college.

He talked about how he and his friend tried to lose weight quickly and it got unhealthy fast.

Zach said, I lost 40 or 50 pounds after the first month. I went too drastic. I took intermittent fasting to a new level. I talked about it a few times. I went too crazy on that, and its obviously not sustainable. I had that football offensive lineman mentality where if I wanted to get it done, I wanted to get it done quick. I was probably eating 700 to 800 calories a day and I was working out with my best friend. He would do the same thing.

The former Bachelor went on, saying, We were starving by lunch and we would compete with each other. Our lunch would be half of a Quaker granola bar. We would only eat ground turkey and lunch. I was so tired of how heavy I was. I wasnt like that. It was some muscle and pudge. I didnt feel natural. I was sweating all the time and didnt feel good in my own skin. It affected so many different aspects of my life, like how I viewed myself, how I thought others viewed me, and I just felt gross in my own body. That was all motivation for me to go crazy.

Zach said he started to realize the habits werent healthy and knew he needed to make a change.

He said, Then I evened out as time went on and started to set healthy habits and didnt need to go full restraint. I was losing over a pound a day and we were tracking it; it was addictive. Eating disorders are no joke and we had to be very cautious about it. I knew it couldnt go on forever and we took it to an extreme. I wanted to take care of myself more.

The co-hosts asked Zach how he made that change and started taking care of himself and he said it started with prioritizing his mental health.

Zach said, Taking care of my own mental health was huge for me. For a long time, the football weight, college, dating, and growing up, I was trying to find myself. I was running into a lot of self-image issues. I had little to no confidence. I had body image issues. I had everything. It was causing problems in every aspect of my life and past relationships with ex-girlfriends and my family. I hit a point where I asked for help and I went to therapy. I went for about a year or so and addressed what was going on.

He continued, sharing, I talked about it like it wasnt a big problem if I could vocalize it. It was tough, but after several months I started to recognize who I am as a person and be proud of who I am. I realized I could like the person I looked at in the mirror every day. Where I am today is still a work in progress, but its night and day from where I was even six months before I got on the show in the first place. The past three years have been totally transformational.

We know Zach sharing so honestly about his experiences will help others. Check out more of his conversation on the podcast below.

See the article here:
Zach Shallcross Opens Up About Disordered Eating and 'Extreme' Weight Loss Eating Only 700 Calories a Day - Bachelor Nation

How to Start Intermittent Fasting

While 18:6 is a fantastic fasting window to progress to, I wouldnt start with it, says Bowden. Instead, he suggests this approach:

Start with a 12:12 fast12 hours fasting, 12-hour eating (e.g.: Fast from 8PM to 8AM and eat between 8AM and 8PM). During this time eat three meals (let at least 4 hours pass between meals) and no snacks.

After several days or a week, move to a brunch fast of 14:10, then 16:8 intermittent fasting, and then to 18:6 intermittent fasting.

And remember what you eat during the window matters, says Bowden. Eat real food, always.

To fill up on quality food and a variety of nutrients that means avoiding highly processed food, fast food, simple carbs and sugary treats and opt for nutrient-dense whole foods that include plenty of vegetables and fruits, high-quality protein, healthy fats and nuts and seeds.

Not every day has to be the same when it comes to fasting. In fact, Bowden and Fung both agree its best to occasionally modify your fast-to-feeding windows. Some days, youll be hungrier and will need a longer eating window, while other days, youll be able to sustain super-long fasts and may only need a single meal, OMAD-style.

Above all, listen to your body and monitor your progress. If you feel your progress slipping, dial it in for a period of time with a stricter schedule. The beauty of IF is how fluid and flexible you can be from one day to the next, while still reaping the many benefits of fasting.

In other words, consume snacks or meals that are low in fat, sugar, and fiber content since they will require less work for the digestive system. Foods high in these items can put your system in overdrive and cause bloating, diarrhea or stomach cramps, explains Breazeale. I recommend either a small smoothie, a simple soup (like chicken noodle) or scrambled eggs.

Be mindful of how much youre putting onto your plate, emphasizes Breazeale. Its easy to get excited about increasing your eating window and then end up overeating, she says. Keep in mind your stomach is used to smaller quantities of food and overeating will lead to bloating and discomfort.

She suggests starting with smaller foods that pack a punch nutritionally, such as two scrambled eggs (12 grams of protein), 1 cup plain Greek yogurt (20 grams of protein) or a protein smoothie pouch (12 grams of protein).

Beginning your eating window with a glass of water can help curb appetite, as well as prevent overeating, continues Breazeale. Also, the act of drinking water will give you something to physically do, she adds. The goal is to slow down your thoughts and actions of getting food fastbefore potentially selecting foods that may be higher in sugar and fat.

All diets vary, which is why fasting can create nutrient deficiencies, Breazeale explains. Thats why she recommends a multivitamin supplement, especially for someone who notices theyre missing important food groups from their typical eating plan.

Also, while the body adjusts in the beginning of fasting, a vitamin B12 supplement is often recommended to help with energy, she adds. It can be taken in the morning in a fasted state or even worn as a patch.

And while some supplements contain zero carbs and wont create an insulin response, they could contain up to 15 calories, Breazeale notes. So depending on your goals and structure of your fasting plan, you may want to take all supplements once the fast is over.

But regardless of your preferred eating style, she highlights the following supplements that will break anyones fast:

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The Easy Guide to 18:6 Intermittent Fasting - The Edge

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Slow Walking: Study Shows It Boosts Weight Loss - Woman's World

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When you hear of the Military Diet plan, you likely assume it is something that members of the armed services follow. However, the diet is actually not even associated with the military! It is a strict way of eating that has been popularized on social media.

The Military Diet is designed to be a quick fix for weight loss a way to lose a significant amount of weight rapidly. As such, there are real concerns about the safety and sustainability of the Military Diet.

Whether youve seen the viral posts on social media of people touting their weight loss success stories on the Military Diet or want to lose weight quickly (we caution you against that) and want to learn more about the Military Diet, keep reading for our guide to the Military Diet, including what the diet entails and whether the Military Diet is safe and effective.

The Military Diet is a fad diet that is purported to help you lose weight rapidly up to 10 pounds (4.5 kg) in one week and 30 pounds in one month by restricting calories and revving your metabolism. This diet is high in protein and low in calories, fat, and complex carbohydrates.

The metabolic boost is said to come from consuming certain combinations of foods prescribed on the meal plan. The Military Diet only consists of modifying what you eat and drink. It is a free program, and there are no supplements to take or specific products to buy.

The Military Diet is a version of a crash diet as well as a macro version of intermittent fasting. It involves following a calorie-restricted diet for three days, followed by four days of free eating. That said, the four days of free eating still have a set meal plan, but its less restrictive than the first three days.

Participants are encouraged to follow this weekly pattern for a full month (three days of restricted eating followed by four days off).

During the three-day restricted phases of the diet, your food intake is limited to three meals (breakfast, lunch, and dinner) with no snacks between meals. The total daily calorie intake comes out to approximately 1,100-1,400 calories (1,400 calories on day one, 1,200 calories on day two, and 1,100 calories on day three), which classifies the Military Diet as a low-calorie diet. Note that any dietary pattern that limits daily caloric intake to 800-1,200 calories is classified as a low-calorie diet.

Moreover, theres a recommended meal plan for the off days, but those plans still only provide around 1,500 calories per day.

The Military Diet guide involves two phases: a three-day restricted eating meal plan and a four-day less restrictive eating plan. During the restricted phase, you can only eat 16 foods. In other words, your three meals are confined to the same choices of 16 potential foods, and you can select what you want to eat from these foods.

The foods permitted on the Military Diet include the following:

The Military Diet encourages you to drink water or herbal tea. You are also permitted to drink caffeinated tea or coffee up to twice per day, but you cannot add creamers, sugars, or other sweeteners.

There is some flexibility in what you eat, but if you follow the recommendations, this is what the meal plan looks like on the Military Diet.

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

For those following a plant-based diet (vegans and vegetarians, for example), the three-day meal plan for the Military Diet consists of the following:

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

After the three-day restricted phase on either the omnivorous or plant-based version Military Diet, you can theoretically eat whatever you want as long as you follow a healthy eating plan. That said, there is a suggested 1,500-calorie diet to follow.

There are no research studies demonstrating the efficacy of the Military Diet. However, a calorie deficit is required for weight loss, so theoretically, its possible to lose weight on the Military Diet, provided your metabolic needs exceed the number of calories youre consuming (1,100-1,400 per day).

However, the Military Diet purports that participants can lose up to 10 pounds in a week. Its important to note that this is neither healthy nor true fat loss. A healthier and more reasonable goal is to lose one to two pounds per week.

While some people could lose 10 pounds according to the scale, much of this is just water weight rather than fat loss. To lose one pound of body fat, you have to create a deficit of 3500 calories, which essentially means you have to eat 3,500 calories less than you burn. Therefore, to lose 10 pounds of fat, you have to create a 35,000-calorie deficit per week. This equates to 5,000 calories per day, which is frankly nearly impossible.

You would have to be exercising intensely for the majority of the day and consuming next to nothing, which would not be sustainable, advisable, or healthy. So, although you can lose weight and lose some fat on the Military Diet, much of the downward movement you see on the scale is a loss of water from consuming less salt, sugar, alcohol, processed food, and overall food mass.

As mentioned, the Military Diet is a low-calorie diet since it restricts the caloric intake to around 1,200 calories per day. This intake falls well below the recommended daily caloric intake for adults according to the 2020-2025 United States Dietary Guidelines. Under these recommendations, adult men should aim for a minimum of 2,200to 2,400 calories, while adult females should aim for 1,600 to 1,800 calories per day.

The Military Diet also includes highly processed foods like hot dogs, saltines, and vanilla ice cream with low nutritional value and it contains very little fiber.

If you choose to follow the Military Diet plan, be sure to keep a close watch on your overall health (its always a good idea to check in with your doctor before starting any new diet plan), as the restrictive nature of the Military Diet does carry some potential risks.

Because people adhering to the Military Diet can have some nutrient deficiencies, complications like weakness and fatigue can be common. Your mental state can also be impacted, leading to irritability, mood swings, and feeling stressed out. In some extreme cases, people who become overly obsessed with restricting their caloric intake can develop anxiety about their eating habits, which, in some extreme cases, can lead to eating disorders. Keep reading for a more sensible and sustainable approach to long-term weight loss.

A more sensible and sustainable approach to weight loss than the restrictive Military Diet is to follow a calorie-controlled diet with a moderate caloric deficit created through reducing calorie intake and an increase in exercise. For example, to lose one pound of fat per week, you need to create a daily caloric deficit of 500 calories, which can be accomplished by increasing your physical activity to expend an additional 250 calories and reducing your current caloric intake by 250 calories. In terms of your diet, focus on nutritious, whole, unprocessed foods like vegetables, fruits, lean proteins, eggs, low-fat dairy, nuts, seeds, and healthy oils.

Read more from the original source:
Everything you need to know about the Military Diet plan - The Manual

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Does the GOLO Diet work? Experts explain the pros, cons, and risks - Fortune

The growing obesity crisis in the United States has fostered a host of debilitating and costly chronic conditions, and even premature death. With working-age Americans having the highest obesity rates in the country, employers are now feeling pressure to fund pricey new weight loss drugs that promise a fast track to a healthier population.

Obesity in the workplace increases health plan and workers compensation costs as well as absenteeism due to chronic conditions such as high blood pressure and Type 2 diabetes. Since data estimate upwards of 45 percent of an employers adult health plan population meet criteria for a weight loss drug prescription, these expensive new medications have created a conundrum.

Some companies are now facing employee questions/demands to cover the new weight loss medications, fueled by media, and heightened by direct marketing to consumers, providers, and employers. Employers that opted to cover them, quickly found these drugs soared to their top five most expensive health plan costs within 90 days of initiating coverage, according to Locktons data.

Escaping the buzz around GLP-1s (glucagon-like peptides), better known under their brand names of Wegovy, Saxenda, and Zepbound, is impossible given the bombardment of ads and celebrities touting their transformative effect.

The reality is the benefit of these new weight loss drugs in the health journey of Americans struggling with obesity remains an open question as sustained use is required to measure their long-term effects.And, with limited longer-term data available, there is still much we dont know about their potential side effects.

But the quest for fast fixes to lose weight isnt new, nor is repurposing of drugs used for treating other issues that offer weight reduction as a side effect. Unlike diet pills that acted to suppress the appetite, these new drugs slow the passage of food through the digestive system and reduce food cravings.

While they are a welcomed option to the toolkit to reduce obesity and related chronic illnesses, theyre not a panacea. Any effective treatment plan needs to address biology and behavior simultaneously.

Here are some considerations for assessing coverage of new weight loss drugs:

Commercially insured Americans are the focus. Approximately 75 percent of the total addressable market (TAM) for the weight loss drug pipeline exists within the commercially insured space, according to a recent Goldman Sachs analysis 1. Drug manufacturers are directly appealing to employers to cover these drugs (https://www.novonordiskworks.com/ (opens a new window))

Read behind the hype: News stories touting weight loss drugs reducing major adverse cardiovascular events, like heart attacks and strokes, dont tell employers the full story related to their insured population. Real-world users of new weight loss drugs tend to be females in their 30s to mid-40s with no previous history of heart or vascular disease. Conversely, participants in the study behind the headlines were in their 60s, had previous history of heart attack, stroke, or peripheral vascular disease, and just under 30 percent were female. So, more research is needed before concluding the efficacy of these new drugs in preventing heart and vascular disease in the broader population with obesity.

To spend or not: Drug manufacturers own research shows that when someone discontinues these medications, their weight quickly returns to the unhealthy range. Real-world data, including our own, indicates 60 to 80 percent of users abandon them in the first year. Any health benefit and positive return on investment are likely lost.

Why the fast abandonment? Our data indicates potentially unmanageable side effects in those using weight loss drugs, causing an increased use in anti-nausea drugs and emergency room visits. This, coupled with reports of severe stomach and intestinal problems, raises questions about the sustained risk-benefit of these new weight loss drugs. Answers require more data.

Employers should keep in mind that these new weight loss drugs are intended to be an adjunct to lifestyle modification, not a primary therapy without supporting intervention. Recently, programs have launched coupling the new drugs with lifestyle changes and support. This change may provide a road map to the healthier population these new weight loss drugs portend.

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Hype of New Weight Drugs Ignores Complex Full Story - Lockton

Jacob Elordi is an Australian actor who is known for his roles in The Kissing Booth, Euphoria, and Saltburn. He recently hosted Saturday Night Live (SNL) for the first time on January 20, 2024. During his appearance, he joked about his weight loss and how he looked like Slender Man.

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Elordi revealed that he lost 22 pounds (10 kgs) to play a prisoner of war in his upcoming film, Deep Water, which is based on a novel by Patricia Highsmith. He said that he had to eat a very strict diet and do a lot of cardio to achieve a leaner physique. He also said that he was concerned about wearing baggy clothes on SNL because he thought he looked too thin.

In one of the sketches, Elordi played himself as a surprise contestant on a dating show called Crown Your Short King, where a woman (Chloe Fineman) had to choose between three short men (Bowen Yang, Marcello Hernandez, and Molly Kearney). Elordi's height and good looks made the woman forget about the other men, even though he said he had a girlfriend and needed to borrow $200,000. The sketch ended with Fineman and Elordi making out, which caused a lot of reactions on social media.

In another sketch, Elordi played a young actor who was being interviewed by Rachel McAdams, who played Regina George in the original Mean Girls. McAdams pretended to be impressed by Elordi's career, but also subtly mocked him for being too young, too handsome, and too successful. She also asked him about his weight loss and said that he looked like a "sexy skeleton."

Elordi's SNL hosting debut was well-received by fans and critics, who praised his comedic timing, versatility, and charm. He also showed off his singing and dancing skills in a musical sketch about bowling pins, and his Australian accent in a sketch about a kangaroo court. You can watch all of his sketches and monologue from SNL [here](^2^).

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"What are the Things in Weight Loss Supplement Pills? The Banaba

Gum resin

Sour melon

Fiber

Gurmar

Dark Mulberry

Metal

Vitamins C and E

Sweet root

Spice

Hot pepper

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Vitamin B7

Lipoic acid (alpha)

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"What are the Benefits of Each Thing in the Weight Loss Supplement Supplement? Banaba: Banaba has a lot of minerals and antioxidants. It helps to keep your blood sugar levels healthy and makes you less hungry. A recent study showed that people who took banaba leaf extract for 14 weeks had much lower blood sugar levels. Banaba can help people control their hunger too.

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Biotin: Biotin is good for weight loss. It helps people who are overweight lose more weight and fat. It makes your body process fats and carbs faster. It also helps your body make fatty acids, which are the main source of energy.

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Manganese: Manganese is a mineral that your body needs for making energy, using food, and protecting your cells. It is not usually related to weight loss, but it helps your body control your weight by affecting how much energy you use.

Chromium: Chromium can help you lose weight. A study showed that taking 600 mg of chromium picolinate every day can help you lose a little weight in eight weeks.

Magnesium: Being overweight and having diabetes are two problems that can happen when you dont have enough magnesium. Magnesium pills can help you lower your weight and fat.

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Jacob Elordi's Weight Loss Transformation and SNL Debut: The Inside Story - Deccan Herald

How to lose weight at the gym: Helpful tips everyone should follow  The Manual

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How to lose weight at the gym: Helpful tips everyone should follow - The Manual

Whether you deal with constant bloating or you tend to feel heavier

In some cases, there may be a connection between your weight gain and insulin. Weight gain around the waistline in adultsoutside of pregnancyis often a sign of insulin resistance or insulin hypersecretion, says Naomi Parrella, MD, a family physician and obesity medicine specialist at Rush University Medical Group. Although its less common, Parrella adds that weight gain may also be a sign of excess cortisol, a condition like Cushings syndrome, or in more serious cases, an illness like ovarian cancer.

If a few extra pounds are starting to impact your mental health or way of life, it may be time to consider an appointment with your dietitian or doctorespecially if you're noticing joint pain in the hips and knees, reduced daily activities and movement because of pain, or a worsening mood.

Before you decide to book a visit to your doctors office, keep a log of everything you eat as well as your exercise habits (including activity outside of your workouts) for at least a few days if not a week or two, says Melina Jampolis, MD, an internist based in Los Angeles. Perhaps you are eating more calories throughout the day or youre sitting at your desk more often than usual due to a heavier workload. Even a busy schedule involving being away from home with lots of travel can impact unexplained weight gain.

As for a general benchmark, Dr. Parrella says it is common to see a weight increase of one to two pounds per year from the age of 20 to 65. However, if your weight gain is greater than that and you can't seem to pinpoint the underlying reason, here are some potential conditions that may be at play.

Meet the experts: Naomi Parrella, MD, is a family physician and obesity medicine specialist at Rush University Medical Group. She is also the medical director for Rush Universitys Center for Weight Loss and Lifestyle Medicine. Melina Jampolis, MD, is an internist based in Los Angeles and the host of the Practically Healthy podcast. Roco Salas-Whalen, MD, is an endocrinologist at the Medical Offices of Manhattan.

When a young woman walks into a docs office with unexplained weight gain, the thyroid is the first place most physicians will investigate, says Dr. Jampolis. And for good reason: A whopping one in eight women will develop a thyroid disorder in her life, according to the American Thyroid Association.

That butterfly-shaped gland in the neck is responsible for secreting a hormone that regulates your metabolism, and if youve got an underactive thyroid (called hypothyroidism), your metabolism may slow down, triggering weight gain.

Women with hypothyroidism may also suffer from low energy levels or fatigue, dry skin, hair loss, muscle cramps, or constipation, says Dr. Jampolis. Notice any of these signs and you should book a chat with your doc, who can check on your thyroid with a simple blood test if necessary.

Research shows that as many as one in five women have polycystic ovary syndrome (PCOS), an endocrine disorder that throws off the balance of reproductive hormones estrogen and testosterone and can trigger a number of unpleasant symptoms like wacky periods, facial hair growth, and migraines.

PCOS can also muck up the way your body uses insulin (the hormone that helps turn sugars and starches into energy), which means (womp, womp) unexplained weight gain around the mid-section is common, says Dr. Jampolis.

If your menstrual cycles are off, a gyno will likely take a peek at your hormones to diagnose this one.

When you're stressed, you're thrown into fight-or-flight mode and get a surge of adrenaline, along with a heavy dose of the hormone cortisol, which is supposed to help you restore energy reserves and store fat. Because, hello, you just sprinted three miles from a tiger (okay, dramatic example)you're starving.

The problem? Lots of us get chronically stressed sitting at our desk all day or just living a crazed life, says Dr. Jampolis. When your cortisol levels stay elevated for a prolonged period, then your body continues storing fat, which can lead to weight gain.

If youve persistently felt down in the dumps or anxious, have trouble sleeping, feel fatigued, or youve lost interest in the stuff that used to make you tick, talk with an MD or mental health pro who can make suggestions for getting back on track if stress seems to be the culprit behind your sudden weight gain.

Theres nothing like a busted night of sleep to make a girl crave sugar and fat (anything to survive at work the next day, right?). That's because missed shuteye does a number on your hunger hormones and metabolism: Sleeping too little raises ghrelin, the hormone that signals its time to eat, while lowering your levels of leptin, the hormone that conveys the Im full feeling, says Dr. Jampolis. The result: a totally unsatisfying chow-fest the next day.

Putting off sleep to watch just one more episode? That hour could be contributing to sudden weight gain. People who slept just one hour more per week lost more fat than those who slept an hour less, a 2018 study in the journal Sleep found. The people who slept less lost lesseven though everyone in the study ate the same number of calories, proportionate to their weight at the start of the study.

The gut relies on good bacteria to function well (probiotics, anyone?), but theres also bad bacteria chilling in your digestive tract. When that balance of good to bad gets thrown off, small intestinal bacterial overgrowth (SIBO, for short) can take place, triggering extra gas in your GI tract along with bloating, abdominal pain, diarrhea, andyou guessed itsudden weight gain.

Docs arent entirely sure how SIBO may trigger those extra pounds, says Dr. Jampolis, but treatment for SIBO typically includes antibiotics to treat the bacterial overgrowth, according to the U.S. National Library of Medicine. Making changes to your diet can also help.

The transition period to menopause (a.k.a. perimenopause, which can start in women as early as their mid-30s, but usually starts in your 40s) triggers hormones like estrogen to rise and fall unevenly, which can cue weight gain in some women, says Dr. Jampolis. Other signs of perimenopause include irregular periods, hot flashes, mood swings, and a change in your libidosymptoms your doc can usually suss out with her eyes closed.

Compound perimenopause with the other inevitable body changes that happen with age (like a loss of muscle mass and increase in body fat), and it may feel like the scales tipping fast. Talk to your doctor to manage "the change" in stride.

There's a laundry list of both prescription and over-the-counter meds that can trigger sudden weight gain or water retention that shows up on the scale as extra pounds. Antidepressantsmost commonly the selective-serotonin reuptake inhibitors (SSRIs) such as Paxil, Lexapro, and Prozacmay affect the appetite center in the brain, says Roco Salas-Whalen, MD, an endocrinologist at the Medical Offices of Manhattan.

Meanwhile, beta-blockers (meds that reduce blood pressure) can slow your metabolism, and certain steroids (like prednisonean anti-inflammatory that causes water retention and an increase appetite) can add on pounds. Even OTC antihistamines like Benadryl, which can disrupt an enzyme in the brain that helps regulate food consumption, can trigger noticeable weight gain, says Dr. Salas-Whalen.

A word to the wise: Dont stop taking any pills cold-turkeychat with your doctor, who may be able to find a more waist-friendly substitute.

A super-rare condition called Cushings disease (only 10 to 15 people per million are affected, but 70 percent of those diagnosed are women) causes excess cortisol production and can trigger excessive weight gain just around the abdominal area (the legs and arms usually stay lean) and the back of the neck, says Reshmi Srinath, MD, an assistant professor of diabetes, endocrinology, and bone disease at the Icahn School of Medicine at Mount Sinai.

It can sometimes be caused by certain medications like steroids used to treat asthma and autoimmune disorders.

Cushings typically presents with significantly low energy and complications like diabetes, high blood pressure, and high cholesterol. But the telltale sign is very large, red stretch marks on their belly, she says. If this sounds eerily familiar, talk to your doctor ASAP.

Cushings disease can be managed with medication, radiation, or surgery, adds Dr. Parrella. You'll also want to tamp down your stress levels, which means taking really good care of yourself and finding ways to recharge on a regular basis.

Theres a reason behind the bloat, and it may have just as much to do with the water you forgot to drink as the food that you ate.

Most of us arent drinking nearly enough water, says Kristen Neilan, RD, of University of Florida Health. Thats because many of us mistake the feeling of thirst for the feeling of hunger. Confusion, tiredness, and lightheadedness are all signs of even mild dehydration, she says. Sounds a lot like how we feel when were hankering for a snack.

Mixed signals arent the only only possible culprits behind your unexplained weight gain. Adequate hydration increases mitochondrial functionwhat that basically means is that it increases your metabolism, says Neilan. Without enough water, your cells cant do their thing (namely, convert your food into energy) quickly and efficiently.

Make sure to drink plenty of water, especially at higher altitudes (like air travel), on hot days, with fevers and infections, or with extra physical exertion. Choose options with the least amount of sugarcoconut water, clear broth, and of course pure H2O are all fair game.

If your pee looks darker than usual or you're not using the bathroom as often, that's a sign to begin drinking more fluids, notes Dr. Parrella. Other warning signs include fatigue, muscle cramps, and lightheadedness when standing up.

In rare cases, an expanding belly is the result of an ovarian tumor and the fluid buildup associated with it, says Sanaz Memarzadeh, MD, PhD, a gynecologic cancer surgeon at UCLA Health. Patients come in with abdominal bloating, and their usual pants are not fitting, she says. Sometimes the tumor is so large it can cause distention of the abdomen."

Women are more likely to be diagnosed with ovarian cancer after menopause. But its important for women at every age to look out for this symptom, as well as feeling full too quickly, pain in the lower stomach area, and extra pressure on the bladder. See your doc if the bloating persists, especially if your family has a history of ovarian cancer.

Smoking can often act as an appetite suppressant, so when you quit, the cravings can hit you hard. Smoking can lead to a rise in dopamine, the neurotransmitter responsible for instant pleasure, says Pouya Shafipour, MD, a weight-loss specialist at Paloma Health. It's the same kind of pleasure you get when you eat a sweet snack, like ice cream.

Quitting smoking causes that dopamine level drop, but your craving for it still remains, and this craving for a dopamine hit can sometimes lead you to eat something satisfying, and more than usual. "When one quits smoking, the body still has cravings for dopamine and often people get this craving from excess intake of refined sugar and starch (i.e., candy and other starchy snacks) and gain weight," says Dr. Shafipour.

To counteract the lower levels of dopamine once you quit smoking, it's important to engage in other behaviors, like exercise or meditation, that help release feel-good endorphins and also provide a nice distraction and healthy new habit.

Type 1 and type 2 diabetes both require insulin management in order to keep blood sugar levels regulated. In people with type 1, the pancreas essentially isn't producing enough insulin, so those that have it need to regularly insert themselves with the hormone. Insulin allows the body to absorb glucose (or sugar) and use it for energy.

Generally, Type 2 diabetes is associated with insulin resistance from a poor diet, a sedentary lifestyle, and unhealthy eating behaviors. That can usually contribute to weight gain in itself, explains Dr. Shafipour. Type 2 diabetics have a higher baseline insulin level which by itself causes more weight gain, typically around the belly," he says.

But an increase in insulin from external hormone treatments can also lead to weight gain. Insulin lets glucose into your blood cells so that it can be stored for energy, but if you're eating more calories than your body needs, your cells will take what they need leaving the remaining glucose to be stored as fat.

To counteract the weight gain, it's important to closely monitor your diet and avoid eating too much fast food or foods high in refined sugar, Dr. Shafipour says.

Most cancers in their early stages will result in weight loss instead of weight gainunless it's a cancer that causes the release of cortisol, like a tumor in the adrenal gland.

However, as cancer progresses, it can cause weight gain. "This weight gain can be due to growth of the size of the tumor itself or [if it spreads] to other organs like the liver, which can cause fluid buildup in the stomach or the stomach cavity," says Dr. Shafipour.

But don't be too alarmed, as this is usually a worst-case scenario. Most cancers will cause other symptoms that may cause you to see a doctor while it's still in an early stage.

First, you should take a look at what your lifestyle's like. If your diet is poor, it's normal to gain between a half a pound to a pound of weight a week. Your menstrual cycle can also cause your weight to fluctuate between four and five pounds depending on what stage of your cycle you are.

But when is weight gain a cause for concern? If you're gaining one to two pounds or more a week, and you don't see the numbers going down, then it might be time to see a doctor. "If one notices that they're gaining weight rapidly, one to two pounds a week, and it's not related to menstrual cycle, poor sleep, anxiety or depression, or snacking or overeating, then they should probably see their primary care physician, who will do a thorough history and physical as well as some appropriate laboratory work-up to find the causes of weight gain," says Dr. Shafipour.

A doctor can work with you to determine whether an underlying condition is contributing to your weight gain, and find appropriate remedies to help you maintain a weight that makes you feel good.

Here are some of the most common questions doctors get asked about unexplained weight gain, according to Dr. Parrellaand what she typically advises her patients to do.

There are many reasons this could be happening and the only way to understand it is to systematically investigate what is going on, like a detective solving a mystery, says Dr. Parrella. Weight gain as an adult, outside of pregnancy, is (most of the time) about the hormone balance.

For many people, this means examining thyroid function. Thyroid disorders and untreated sleep apnea can cause unexplained weight gain, she says. A few cancers can cause unexplained weight gain, but those are less common. The most common cause of unexplained weight gain is insulin resistance, she says, which is associated with weight gain (especially around the waistline). However, this can be treated and managed in multiple ways, and you should always consult your doc to see whats best for you.

Some commonly used medications may also cause weight gain, but there may be alternatives that won't bring unwanted side effects. If you are taking chronic medications, it is worth asking a pharmacist or your doctor if this applies to you, says Dr. Parrella.

Apart from these reasons, your weight gain may be a sign to evaluate your nutrition, stress levels, physical activity, and sleep habits in detail. There may be certain behaviors (including those you believe are "healthy") that are contributing to your weight gain without you realizing it.

Your weight can certainly be impacted by menopause, aging, genetics, and hormones like insulin, Dr. Parrella says. How you eat, how you move, and how regularly you get rest can affect your hormones and the genes that are activated, she explains.

But the good news is, you can help influence how these changes occur in your body, and seeing a provider can be a great first step. Dr. Parrella recommends working with a specialist who can help you uncover your bodys signaling pattern and learn how it may be impacting your weight gain. This ongoing process may involve ongoing investigation, self-tracking, and trying different options, she adds.

Weight gain can also be a sign that your body is experiencing chronic stress, Dr. Parella addsespecially if youre a caregiver for a small child, someone with a chronic disability, or an aging parent, for example. [If] your work demands interfere with your ability to relax and recharge regularly or to sleep well, you may gain weight even if your daily food intake is low, she explains.

The short answer: Its complicated. If you use medications to lower your weight, with the medications currently available, you will likely need to stay on those medications to keep the weight down, says Dr. Parrella. Everyones body is different, so always consult your doctor about starting and stopping meds, and what dosage and frequency is right for you.

You may find that medication is helpful for a while, but everyday lifestyle changes might benefit your body just as much. If your doctor has ruled out obvious and less common medical issues like thyroid disorder or cancer, [the reason] could be the timing of when you eat, how often you eat, if you are drinking alcohol, what you are eating, medications, sleep, or chronic stress," Dr. Parrella says.

[Unexplained weight gain] is rarely about not eating enough calories or whether or not you eat breakfast, says Dr. Parrella. Weight gain can occur if youre not eating the right nutrients, are eating the wrong nutrients for your body physiology, are not getting adequate sleep, or you have chronic stress with high cortisol, she adds. Its entirely possible to eat little and still have unexplained weight gain, and it can also happen if you eat or snack frequently throughout the night, she says.

The key, Dr. Parrella explains, is to eat the right nutrients for you and your body. For example, if you deal with insulin resistance, protein and fibrous vegetables can help keep your insulin at a lower level so that you can get health-promoting nutrients that allow your body to burn fat.

Rather than undereating, Dr. Parrella suggests that every 24 hours, you allow your body at least 12 continuous hours (usually overnight including your sleep hours) of not eating or drinking anything other than water, black coffee, or unsweetened tea. It is good for your health to let your gut rest on a regular basis, she says.

Moderating alcohol use may also help, she adds. Try eliminating alcohol for one month and seeing what happens with your weight, or alternatively, explore a sugar detox month without any sweets or sweetened beverages.

You may have heard that eating less and exercising more is the solution for weight loss, but according to Dr. Parrella, weight gain is usually way more complicated than that.

Motivation is not the problem for most people, and trying to eat less and exercise more is not the answer for most people, she says. For many, weight gain is a sign of a hormonal imbalance. Based on what you eat, how you move, how you socialize, sleep, and recharge, your hormones will vary, she adds. If your hormones are set up to cause you to grow, that is what you will do. If your hormones are set to burn, then you can burn fat [more easily].

That said, if you are struggling with motivation to make lifestyle changes, consider your intentions behind wanting to manage your weight. Is it that you want to feel more energized during the day? Make it through your fun workout classes? Feel more confident taking cute selfies? Whatever your reason is, tapping into your internal motivation (and not just rushing to crash diet) can help you make sustainable, long-term changes.

Jasmine Gomez is the Commerce Editor at Womens Health, where she cover the best product recommendations across beauty, health, lifestyle, fitness, and more. When she's not shopping for a living, she enjoys karaoke and dining out more than she cares to admit. Follow her @JazzeGomez.

Ashley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runners World, Bicycling, Women's Health, Health, Shape, Self, and more. Shell go anywhere in the world onceeven if its just for a good story. Also into: good pizza, good beer, and good photos.

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Sudden Weight Gain - 13 Common Causes Of Unexplained Weight Gain - Women's Health

Embarking on a weight-loss journey often involves a combination of cardiovascular exercises, a well-balanced diet, and resistance training. While cardio is crucial for burning calories, incorporating an effective lifting routine can significantly boost your metabolism, promote fat loss, and help sculpt a lean physique. This is the #1 best lifting workout to lose weight fast that I always recommend.

According to research published in Obesity Reviews, performing resistance training exercises (such as lifting weights), when combined with calorie restriction, was the most efficient way to lose body fat across randomized controlled trials. In addition, a substantial difference was noted when resistance training was combined with aerobic exercise, along with resistance training being performed all by itself, compared to doing no workout training at all.

Needless to say, incorporating this comprehensive lifting routine into your weight-loss strategy is the name of the game. Remember to perform these exercises with proper form, gradually increasing intensity and weight as your strength improves. Consistency, along with a balanced diet and regular cardiovascular exercise, will contribute to achieving your weight-loss goals effectively. Consult with a fitness professional or healthcare provider before starting any new exercise program, especially if you have pre-existing health conditions.

Keep reading for the #1 best lifting workout to lose weight fast. And when you're finished working up a sweat, check out the 5 Most Effective At-Home Workouts for Weight Loss.

Start by positioning a barbell at shoulder height on a squat rack. Stand with your feet shoulder-width apart, toes pointing slightly outward. Position the barbell on your upper back using a comfortable grip. Then, lower your body by bending at the hips and knees, keeping your chest up and your back straight. Descend until your thighs are parallel to the ground or as far as your flexibility allows. Push through your heels to return to the starting position. Complete three sets of 12 to 15 reps.

RELATED: 10 Best Balance Exercises To Keep You Active & Mobile as You Age

Hold a barbell at shoulder height with an overhand grip, hands slightly wider than shoulder-width apart. Press the bar overhead, fully extending your arms. Lower the bar back to shoulder height with control. Repeat for three sets of 8 to 10 repetitions. Complete three sets of 12 to 15 reps. 6254a4d1642c605c54bf1cab17d50f1e

RELATED: 5 At-Home Strength Workouts for Belly Fat

Stand with your feet hip-width apart and a barbell in front of you. Hinge at your hips, keeping your back straight, and grip the barbell with hands shoulder-width apart. Lift the bar by straightening your hips and knees, maintaining a neutral spine. Lower the bar back to the ground with control. Complete three sets of 12 to 15 reps.

RELATED: The Best Daily Workout To Increase Stamina

Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Hinge at your hips, keeping your back straight, and let the barbell hang in front of you. Pull the barbell toward your lower chest, squeezing your shoulder blades together. Lower the bar back to the starting position. Complete three sets of 12 to 15 reps.

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