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Even for the most motivated person, losing weight can be extremely difficult. Maintaining an appropriate weight is even more daunting, especially as a person ages. While consuming a diet rich in fruits and vegetables has been linked to a lower risk of a wide range of severe diseases, including cancer and cardiovascular disease, there has been a constant debate between scientists and nutrition experts about whether including 5 to 7 servings of fruits and vegetables a day is optimal to shed extra weight.

Energy Density and Volume

Calories per unit of weight or volume are abundant in foods with a high energy density such as cream cheese, fatty fish, or mutton. Comparatively, low-energy density foods which include healthy fruits and vegetables have very low calories per gram. This is because foods with more water and fibre have a higher volume and a lower energy density than those with more fat. Fruits and vegetables are low in calories and energy density and high in water and fibre, therefore beneficial for those who intend to reduce weight," says Dr Preet Pal Thakur, co-founder Glamyo Health.

Fruits and Vegetables: Part of a Well-Balanced Diet

There are numerous approaches to losing or maintaining a healthy weight. Having more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Consuming more fruits and vegetables not only helps lose weight but they are also packed with antioxidants and other valuable plant compounds that help fight free radicals that harm cells. Besides that, antioxidant-rich diets are frequently associated with slower ageing and a lower risk of disease," adds Dr Thakur. Moreover, fruits and vegetables also contain essential vitamins and minerals, fibre and other substances that promote longevity.

Also Read:Importance of Gargling For Sore Throat and Other Respiratory illnesses

Advice to Lose Weight

Although many studies indicate no direct link between fruit and vegetable consumption and weight loss, most of them reveal that significant weight loss can occur when the advice to increase fruit and vegetable intake is combined with advice to reduce energy intake. Simply put, dieters must consume fewer calories than they burn. Incorporating fruits and vegetables into an existing diet plan that supplies adequate calories or contains more calories than required can result in weight gain," opines Dr Thakur. Therefore, fruits and vegetables should be substituted for high-energy-density foods and its best to consult a dietician or nutritional expert.

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first published: March 12, 2023, 10:11 IST

last updated: March 12, 2023, 10:11 IST

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Why Are 5-7 Modest Servings of Fruits Recommended Each Day To Shed Extra Weight? - News18

1000-LB. Sisters star Tammy Slaton has shown off her healthier appearance in never-before-seen photos after losing 300 pounds.

Tammy, 36, uploaded a series of snapshots in a new TikTok.

In thevideo, the1000-Lb. Sistersstar shared closeups of her face as she wore a black-and-white striped dress.

Tammy appeared to have reddish hair and glasses while breathing through an oxygen tube in her nose.

Near the end of the vid, the TLC star switched to a new outfit and donned a red blouse as she had a seat belt over her chest.

Blackway's rap song, It Feel Good To Be Me, played in the background.

She previously postedphotos of her weight loss transformationfrom various angles with different filters and facial expressions.

Last year, when Tammy checked herself into arehabilitation facilityinOhio, she weighed about 717 pounds.

In order to get approved for bariatric surgery, her goal was to slim down to about 550 pounds.

Bariatric surgery is a gastric bypass operation in the digestive system to help a patient lose weight quickly in extreme situations, according to theMayo Clinic.

During the past season of the TLC show, fans watched as the reality star struggled to shed the pounds and get approved for her life-saving surgery.

Tammysuccessfully underwent the procedurein the summer of 2022.

In February, The U.S. Sun exclusively revealed thatthe TV star currently weighs up to 400 pounds.

In November 2022, Tammy and her husbandCaleb Willingham, 39,tied the knot.

Recently, the U.S. Sun exclusively learned thatTammy has been fighting with Calebas they struggle with a long-distance marriage.

Tammy was released from the rehab facility inOhioand returned to Kentucky, but Caleb remained behind to continue his treatment.

An insider claimed that tensions have been building between the couple because of the distance.

The source told The U.S. Sun: "Tammy is sad her husband is not with her.

"She is frustrated Caleb has not made an effort to move to a facility in Kentucky from Ohio. They have been arguing because she feels he is not handling the transfer with urgency."

The U.S. Sun also reported Tammy has beenhelping take careof sister Amy Slanton, 34, and her two children - Gage and Glenn - amid hersplit from her husbandMichael Halterman.

Because of the full house, a source claimed Tammy is actually "pissed" that her hubby is not around to help out.

The insider revealed that the TV personality "feels as if she is single again."

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1000-lb Sisters Tammy Slaton flaunts her body in never-before-seen photos during stars incredible weight... - The US Sun

What are weight loss injections?

If you're considering weight loss injections, it's important to understand that this treatment is designed to address weight-related health issues. According to The National Institute for Health and Care Excellence (NICE)1, this medicine is only right for you if all of the following applies:

When it comes to weight loss, one size certainly doesn't fit all. If you don't meet these criteria but are unhappy with your size, speak to your GP about losing weight safely. This will always involve healthy eating and regular exercise, but there are various support services that can make your weight loss journey that little bit easier.

Saxenda - also known as liraglutide - is a weight loss medicine that you inject once a day to make you feel more full and less hungry.

This drug emulates a natural hormone found in the body that regulates your appetite, which can help you to consume fewer calories and lose weight. As with any weight loss treatment, this injection will only work if you also stick to a healthy diet and exercise plan. Studies show that Saxenda can lead to 4-6 kg of weight loss2.

In 2023, Wegovy - also called semaglutide - will join Saxenda and become the second injectable drug available on the NHS in England. In March 2023, NICE approved this popular US drug for the UK, concluding that it is a safe and effective weight loss treatment.

Like Saxenda, Wegovy makes you feel fuller for longer by mimicking an intestinal hormone. But while Saxenda is injected daily, Wegovy is injected weekly. There's also evidence that Wegovy may be more effective for weight loss than Saxenda3. According to NICE, the new drug may help people reduce their weight by more than 10%, so long as they follow their diet and exercise plans4.

There are other weight loss injections available in private practices, one of which, Aqualyx is a fat-dissolving injection that's widely available in the UK and is generally considered safe5, so long as it's administered by a trained healthcare professional.

A non-surgical alternative to liposuction, Aqualyx works by attaching to deposits of fat and gradually breaking them down until they are naturally flushed out of your body. As such, this injection can be used in a more targeted way than Saxenda and Wegovy, for example to decrease mass in your upper arms, stomach, or inner thighs.

These injections come with a hefty price tag. Although it varies between health providers, Saxenda pens cost roughly between 45 and 75. The costs quickly ramp up, given that the NHS recommends three months of treatment, and people tend to get through five injectable pens each month. Aqualyx is usually administered by a professional in two to four sessions, each visit costing upwards of 300. At this time, the price of Wegovy in the UK is unconfirmed until it's release later in 2023.

If you meet the criteria, Saxenda is now available for free through the NHS and on prescription in high-street pharmacists like Boots - and Wegovy will be soon. This is part of the NHS's bid to reduce healthcare costs attributed to weight-related health issues - projected to reach 9.7bn by 20506.

However, wait times are likely to be long, and your doctor may only recommend weight loss injections when other weight loss treatments have proven ineffective.

Saxenda is considered to be safe and is well-tolerated by most people7. Several clinical trials have also shown Aqualyx to be safe when administered correctly by a trained professional8, although there is less research for this drug than Saxenda.

However, like all medicines, there are possible side effects to consider.

The most commons side effects9 include:

There are a few documented cases of long-term and severe adverse reactions. These include:

It is not known if this medication can cause thyroid tumours or thyroid cancer, but medicines that work like Saxenda have caused these conditions in studies with rats. For this reason, you shouldnt take this injection if you or someone in your family has ever had medullary thyroid carcinoma (MTC) or multiple endocrine neoplasia syndrome type 2 (MEN 2)9.

There are several other health conditions and medications that can make the Saxenda weight loss injection unsafe for you to take. Your healthcare expert will be able to advise if this is the case.

The most commons side effects10 include:

There are a few documented cases of long-term and severe adverse reactions. These include:

As with Saxenda, it is not known if Wegovy causes thyroid tumours or thyroid cancer, and so avoid this drug if you or someone in your family has ever had MTC or MEN 2. As other health conditions and medications may make Wegovy unsafe for you, always follow your healthcare experts advice.

The most common side effects usually clear within a few days. These include11:

The only serious adverse effects that have been reported are scarring and skin necrosis - where skin tissue dies resulting in a permanent visible dark mark12. These cases are very rare, but it should be noted that experts believe we need more studies of Aqualyx to fully understand exactly how safe and effective this drug is.

Remember, weight loss injections aren't miracle drugs - only by reducing your calorie intake, following a nutritious diet, and increasing your physical activity will you achieve a healthy body weight. It's these major lifestyle changes that will help you to keep the weight off and reduce your risk of weight-related health conditions.

In the UK, there have been reports of unregulated imports of weight loss injections and non-medically qualified practitioners. This weight management technique is only safe if carried out by a qualified and trained professional.

What to look for in a provider:

A trustworthy provider should always do a thorough check of your medical record and ask questions to determine if weight loss injections are a suitable and safe treatment path for you. You should disclose any current or previous medical conditions and medications that you have taken.

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What are weight loss injections and are they safe? - Patient.info

An unfortunate side effect of our increasing consumption of ultra-processed oils? Packing on hard-to-lose pounds. But theres a potential fix: Striking the right balance between certain kinds of dietary fat. Since forever, weve heard about dietary fats role in weight loss. Weve read about saturated and unsaturated fat and tried low-fat and high-fat plans; weve reached for handfuls of walnuts and forkfuls of fatty fish. But its been hard to determine exactly what to do to make a dent in our waistline. Thats where we come in! Read what the experts have to say about the fats that help you fight fat, and how to balance them to optimize their benefits below.

Experts have discovered an easy approach that involves eating the right daily balance of two essential fatty acids polyunsaturated fats known as omega-3s and omega-6s. In the simplest terms, omega-3s come from leaves (like spinach, seaweed, and Brussels sprouts) and the animals that eat them (grass-fed cattle and seaweed-snacking fish); omega-6s come from seeds, or nuts and grains (exceptions are flax and chia, both of which are rich in omega-3s).

Getting the right balance of these two omegas is the most important choice related to fats that you can make, contends nutrition researcher Anthony J. Hulbert, PhD. He pored over a centurys worth of data and concluded that people who eat lots of healthy omega-3s in relation to their omega-6 intake are slimmer. But unlike the minimum daily requirements that work for vitamins, its the balance between the two that matters, as they compete for space in our cells.

Health expert Marianna Moore recommends that adults consume 1.1 to 1.6 grams of Omega-3s daily and about 6.4 grams of omega-6s. But sadly, modern diets fall short. Today, women arent getting enough omega-3s, says Yale-trained Susan Allport, author of The Queen of Fats. Why? Our food supply has been flooded with omega-6s in processed food, at the expense of less shelf-stable omega-3s. Indeed, intake of omega-3s has dropped, says Dr. Hulbert. Instead, were unknowingly consuming processed omega-6 oils, thanks to restaurant fare and boxed food. In short: Dr. Hulbert says, Omega-6s fatten up our body like they do for livestock.

Once consumed, inflammatory omega-6s cause fat tissue to proliferate. They may also affect our endocannabinoid system, leading to inflammation and low mood. The downstream effects of that? One study found folks who ate the highest ratio of omega-6s to omega-3s gained more weight over a period of 10 years than those who didnt.

Weight-loss expert Fred Pescatore, MD, says, Youll never lose weight if your diet is tipped too far in the direction of pro-inflammatory omega-6s. By contrast, omega-3s may reduce fat-tissue growth. Says Dr. Hulbert, over time, as 3s replace 6s in cell membranes, those cells make less fat, so weight is easier to lose.

Thankfully, its not hard to achieve optimal omega balance. Just eat more omega-3rich foods and reduce your intake of fried or packaged foods. Allport explains, Before each meal, scan your plate and make sure you always have a source of omega-3s, like from fish, enriched eggs, or grass-fed meat or butter.

Slimming is just the start of the benefits. If you make sure youre getting more omega-3s than before, youll quickly lose weight, says Allport. You may also experience less joint pain, better skin, and strengthened immunity.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

A version of this article originally appeared in our print magazine, First For Women.

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Two Slimming Fats Could Help You Lose Weight - First For Women

Ozempic, a drug used to treat diabetes, keeps gaining attention as celebrities, a tech mogul and TikTok influencers have described taking it to lose weight in short time frames.

The Food and Drug Administration first approved the injectable medication for treating diabetes in 2017; the agency approved a drug with a higher dose of the active ingredient in Ozempic, called semaglutide, to treat obesity in 2021, under the brand name Wegovy. Since then, talk of the drug has popped up across the internet. Elon Musk, when asked about how he looked fit, ripped and healthy, tweeted that he was taking Wegovy. Andy Cohen posted about Ozempics growing popularity. In September, Variety reported that actors and producers are quietly singing the drugs praises on Signal, an encrypted messaging app. On TikTok, the hashtag #Ozempic has been viewed over 273 million times, with people alternately expressing shock over their supposed medication-induced weight loss and swapping stories about side effects. Thousands of people in Britain will soon be able to access Wegovy as well.

Now, the F.D.A. has listed both Ozempic and Wegovy as two of dozens of medications in short supply. A representative for Novo Nordisk, which manufactures the drugs, wrote in a statement that the company is experiencing intermittent supply disruptions on various doses of Ozempic due to the combination of incredible demand coupled with overall global supply constraints. The representative added that the shortage of Wegovy is likely to resolve soon, and that the company is on track to make all dose strengths of that drug available in December.

Its not unusual for doctors to prescribe medications for off-label use, or for a different purpose from what the medication is explicitly intended for, said Dr. Disha Narang, an endocrinologist at Northwestern Medicine Lake Forest Hospital. As interest in Ozempic has increased, some doctors believe that more people have sought ways to take the drug for weight loss either by finding a physician who will prescribe it to them off-label, or by seeking the drug out online. Dr. Narang herself has seen patients who have somehow gotten their hands on this, taking the medication off-label, she said. (Dr. Narang previously served on an advisory panel for Novo Nordisk, a common practice for experts in the field.)

She worries that, as the drug becomes increasingly popular, people will associate it with vanity, not as a critical medication for diabetes patients.

Heres what we know about what the medication can, and cant, do, and who should take it.

Ozempic and Wegovy are both designed to be injected once a week in the stomach, thigh or arm.

Semaglutide lowers blood sugar levels and regulates insulin, which is crucial for people with Type 2 diabetes. The drug also imitates a hormone called glucagon-like peptide-1 that we naturally produce in our intestines, limiting appetite by signaling to our bodies that we feel full and prompting our stomachs to empty more slowly. As a result, people with obesity and accompanying health concerns have lost weight while taking it. People feel fuller faster, said Dr. Janice Jin Hwang, chief of the division of endocrinology and metabolism at the University of North Carolina School of Medicine. For patients taking the medication, foods that used to be really exciting to them are no longer exciting, she said. The medication has not been significantly studied in people without diabetes or excess weight.

The medication can also reduce the risk of cardiovascular disease for people with diabetes, said Dr. Robert Gabbay, chief scientific and medical officer of the American Diabetes Association.

The F.D.A. has not approved Ozempic for weight loss, noted Dr. Andrew Kraftson, a clinical associate professor in the division of metabolism, endocrinology and diabetes at Michigan Medicine. But after the F.D.A. authorized Wegovy for weight loss, there was such demand for the drug that some providers turned to Ozempic when they couldnt get Wegovy, he explained.

Just as some people are prescribed medications to treat high blood pressure or high cholesterol indefinitely, some patients with obesity may be prescribed medications like Wegovy for a continuous period of time, Dr. Kraftson said. Those who discontinue taking the medication may regain weight lost while on Wegovy, he added.

These drugs were not designed for normal-weight people who want to get down to be super thin, Dr. Hwang said.

After the F.D.A. approved Ozempic for people with Type 2 diabetes, the agency approved Wegovy for adults with obesity or excess weight with at least one weight-related condition, which the agency considers to be issues like high blood pressure, Type 2 diabetes or high cholesterol. The F.D.A. defines obesity and overweight using the Body Mass Index, an entrenched but widely debated metric.

The medication is expensive without insurance the list price for Wegovy is over $1,300 for a 28-day supply, and Ozempic can cost around $892 for a monthly supply without insurance and people who dont meet the F.D.A.'s criteria will likely have trouble getting insurance to cover it.

Despite those obstacles, the rise in people using Ozempic off-label may be exacerbating the shortage, Dr. Narang said, noting that patients with diabetes and obesity are struggling to access it.

Its been really, really terrible patients dont know where to turn, she said. Weve been like hamsters in a wheel trying to figure this out.

While we recognize that some health care providers may be prescribing Ozempic for patients whose goal is to lose weight, it is up to the clinical discretion of each health care provider to choose the best treatment approach for their patients, a representative from Novo Nordisk wrote in a statement, adding that the company does not promote, suggest or encourage off-label use of our medications.

People taking Ozempic and Wegovy for both F.D.A. approved and off-label use may experience nausea and dehydration. They might also feel fatigue and malaise. Their bowel movements might change, with some patients having diarrhea and others becoming severely constipated. It can be so bad that people go to the E.R., Dr. Kraftson said. Its no joke. Patients should be monitored while taking these drugs, he said, and doctors may prescribe anti-nausea medications and laxatives or stool softeners. In rare cases, the medication could increase the risk of pancreatitis, a painful condition that inflames the pancreas. Some patients might also form gallstones. Dr. Gabbay said he had seen some patients with such severe vomiting that they had to stop taking the medication.

Doctors typically start patients on a lower dose of medications like Ozempic and Wegovy and then gradually build up, to minimize these side effects, Dr. Gabbay said.

Doctors say there isnt enough evidence to know whether these drugs might be beneficial or dangerous for people who fall outside of the F.D.A.s criteria. As tempting as the prospect of a drug for weight loss may be, experts cautioned against people seeking out the medication for off-label use. People who take Ozempic and Wegovy should be closely monitored, Dr. Kraftson said. If youre just getting this online, theres not going to be the same layers of protection, he said. I dont want to see people playing roulette with their health.

The drug has not been systematically tested in people with lower body weights, Dr. Hwang said, and its possible that patients outside of the group the drug is intended for could experience more intense side effects. Without more research, its unclear just how damaging those side effects could be.

Marching into the unknown is associated with some potential risk, Dr. Gabbay said. And we dont know what that is.

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What Is Ozempic and Why Is It Getting So Much Attention? - The New York Times

Jimmy Kimmel is fighting to lose weight by eating tiny tubs of food before he hosts this years Oscars as he thought he looked like a swollen sausage when he tried to squeeze into an old tuxedo.

The TV host, 55, is dieting and exercising ahead of the fronting this years Academy Awards on March 12 at the Dolby Theatre, Los Angeles, after he failed to fit into the tux that came with a white jacket he wore to present the 2018 awards.

He told People: I did have a very unfortunate moment where I tried to fit into the tuxedo I wore in 2018 and I didnt quite make it.

I looked a little bit like a homemade sausage, so I have been trying to lose some weight before the Oscars.

Ive been getting these little meals in little Tupperware containers delivered to my house every morning.

And I have to say, I never feel more sorry for myself than when everyone else is eating spaghetti and Im eating some little tacos with no tortillas.

And referring to the late Ray Liottas film about a huge grizzly on the rampage after it snorts a bag of coke, he added: I dont want to show up onstage looking like Cocaine Bear, you know what Im saying?

Jimmy added he is set to wear a custom Tom Ford suit for the upcoming 95th Academy Awards, which will be executive produced by his 44-year-old wife Molly McNearny.

He has said about joining Steve Martin, David Niven and Jerry Lewis as a three-time Oscar host: Being invited to host the Oscars for a third time is either a great honour or a trap.

Either way, I am grateful to the Academy for asking me so quickly after everyone good said no.

Pressure will be on Jimmy this year to make light of Will Smiths attack on Chris Rock at last years ceremony, but show bosses think the event is in safe hands with the chat show host.

Its executive producers and showrunners Glenn Weiss and Ricky Kirshner said in a joint statement: Were super thrilled to have Jimmy score his hat trick on this global stage.

We know he will be funny and ready for anything!

When Jimmy hosted the show in 2017 he had to manage the shocking final moments when the wrong best picture winner was called as La La Land before it went to Moonlight.

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Jimmy Kimmel: 'I'm fighting to lose weight before Oscars because I ... - Livermore Independent

Whether youve been with your boyfriend for a month, six months, or a year, youve probably wondered where the relationship is headed. You definitely feel a lot for him; your heart does a little flip whenever he kisses you, you anxiously await his good morning text, and youre always in a better mood when youve just been with him.

Youve likely even wondered if it could be love, or eventually turn into that after all, doesnt it take a while before were actually in love with someone? How long does falling in love usually take? Is there a normal timeframe, or does it just depend on the couple?

As is the case with most things, theres no hard and fast rule for how quickly we should or will fall in love. While some might be reticent to invest more deeply in a relationship (whether due to insecurity, past trauma, immaturity, or something else), others swear they knew they would fall in love quickly from the moment they laid eyes on their significant other. But how quickly can someone fall in love, on average?

A 2013 study found that men typically take 88 days (which comes out to around 3 months) to say I love you, while women normally dont declare such a thing until 134 days have passed (which is nearly 4.5 months). Falling in love, at least according to the research, takes a little more time than a single glance, but it can also happen relatively quickly in the grand scheme of things.

Men typically take about 88 days to say I love you, while women take about 134 days.

Its relatively common to hear someone insist they fell in love at first sight, saying they saw their significant other and just knew. While this is a romantic thought, the reality is that truly falling in love and staying in love takes time.

This means that, more often than not, were infatuated with someone at the beginning of a relationship, a sort of excitement, passion, and adoration that often fades as quickly as it developed which is why its not uncommon to see a relationship that looked really serious fall apart in about three months.

So what are the signs that you might not yet be in love, but still be infatuated?

You havent been together very long, but you have very strong feelings for him.

You put him on a pedestal; he doesnt have any flaws in your eyes.

You become jealous and possessive easily and often, and feel anxious when youre not with him.

The relationship is moving very quickly.

You ignore your friends and familys comments that dont line up with what you feel (and ignore what they call red flags).

You can hardly think about anything but him.

Youre willing to change long-held values to align with his.

Youre often nervous that hes going to leave you.

So what are the signs of true love, the kind that develops slowly and genuinely? The sort of love that isnt felt immediately, but expressed after a few months of falling deeper and deeper for one another?

Youve been together for at least a few months, and your feelings have continued to grow as you know him more deeply.

Youre aware of his flaws, and while you want them to improve, you love him anyway.

You always love being with him, but being apart from him doesnt cause you anxiety or make you feel jealous.

The relationship has progressed steadily.

Your friends and family are positive about the relationship.

Hes added a lot to your life, but he hasnt taken over it.

Youve connected even more deeply through shared values and beliefs.

You feel at peace in the relationship.

Falling into infatuation is fast, but falling in love takes time according to research, at least a few months for both men and women. While theres no right or wrong timeframe in which to fall for someone, its helpful to know how long it normally takes for that kind of connection to form when were in the throes of emotions in a new relationship.

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How Long Does It Actually Take To Fall In Love? Here's What The ... - Evie Magazine

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Lose Weight Fast: A Comprehensive Guide to Achieving Your Goals

Losing weight can be a challenging process, but with the right information and tools, it can be achievable. If you are looking to shed some pounds quickly and safely, you have come to the right place. In this article, we will provide you with a comprehensive guide to losing weight fast, outranking other websites in Google.

Before diving into weight loss tips and tricks, let's first understand the basics. Weight loss occurs when you burn more calories than you consume. It is important to note that a safe rate of weight loss is 1-2 pounds per week. Rapid weight loss can be harmful to your health and is usually not sustainable in the long term.

Set realistic weight loss goals

Before starting any weight loss journey, it is important to set realistic goals. This will help you stay motivated and on track. A realistic goal is to lose 5-10% of your current body weight. For example, if you weigh 200 pounds, your goal should be to lose 10-20 pounds.

Create a calorie deficit

As mentioned earlier, weight loss occurs when you burn more calories than you consume. To create a calorie deficit, you can either reduce your calorie intake or increase your physical activity level. We recommend doing both for the best results.

Incorporate strength training

Strength training is a great way to build muscle and burn fat. Muscle tissue burns more calories than fat tissue, even when you are at rest. Incorporating strength training exercises, such as lifting weights or bodyweight exercises, can help increase your metabolism and burn more calories.

Eat a balanced diet

Eating a balanced diet that includes whole foods, such as fruits, vegetables, lean protein, and whole grains, is essential for weight loss. These foods are low in calories and high in nutrients, helping you feel full and satisfied. Avoid processed foods, sugary drinks, and high-calorie snacks.

Stay hydrated

Drinking enough water is important for weight loss. It helps flush out toxins and waste, reduces bloating, and can help you feel full. Aim for at least 8 cups of water per day.

Get enough sleep

Sleep is essential for weight loss. Lack of sleep can lead to hormonal imbalances that can increase your appetite and make it harder to lose weight. Aim for at least 7-8 hours of sleep per night.

Manage stress

Stress can lead to overeating and weight gain. Finding ways to manage stress, such as practicing yoga, meditation, or deep breathing exercises, can help you stay on track with your weight loss goals.

Use a food diary

Keeping a food diary can help you stay accountable and track your progress. Write down everything you eat and drink, including portion sizes and calorie counts.

Find a support system

Having a support system can help you stay motivated and on track with your weight loss goals. Join a weight loss group, hire a personal trainer, or enlist the help of a friend or family member.

Be patient and consistent

Remember, weight loss is a journey, not a destination. It takes time and consistency to see results. Be patient with yourself and celebrate your progress along the way.

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Lose Weight Fast | MHK Fitness - NewsBreak Original

Gaining muscle while losing fat, also known as body recomposition, is possible, says Chavez. Resistance training and protein intake are key to successful body recomposition, according to both Chavez and lafelice. Eating a maintenance number of calories or at a slight calorie deficit is also key, says Chavez.

Research suggests most adults should consume 1.5 grams of protein per kilogram of body weight per day and pair that dietary lifestyle with resistance training to build muscle efficiently. However, this amount may vary based on an individuals age, calorie intake and body weight.

Its necessary to include high-quality protein sources in the diet, advises Iafelice, adding that leucine, an amino acid typically found in higher amounts in animal-based proteins, can help stimulate muscle gain. According to lafelice, protein sources high in leucine include:

For individuals who follow a plant-based lifestyle, Iafelice recommends consuming a variety of plant proteins, adding that plant-based protein powders, such as pea-based products, are typically high in leucine. Plant sources of high-quality protein include:

Speak with a health care provider before increasing protein intake. Excessive protein consumption or a macronutrient imbalance in a persons diet may worsen symptoms of certain conditions, such as kidney disease and diabetes.

Resistance training, which increases muscular strength and endurance by exercising those muscles against external resistance, is vital for both fat loss and muscle gain, say Chavez and Iafelice. Resistance training can be performed by using elastic fitness bands, which are rubber elastic bands that you stretch by exerting force, strength training machines and weights like barbells, dumbbells and kettlebells.

The key is to take reps to muscle fatigue, notes Iafelice. He describes muscle fatigue as the point at which another repetition is not possible. For example, says Iafelice, when doing a chest press on a machine, if youre pushing out the handles on your eighth repetition, but you make it a third of the way out, youve reached muscle fatigue and completed seven reps. [By practicing reps], you engage the maximum amount of muscle fibers, says Iafelice, explaining that this engagement stimulates both muscle growth and insulin sensitivity, which promotes fat loss.

In addition to resistance training, Chavez notes that any form of activity can aid in fat loss by burning calories. However, he recommends choosing an activity that doesnt hamper recovery as the body needs time to adequately repair itself between resistance training sessions. Physical activity in addition to resistance training and a low-calorie diet diminishes the recovery reservoir, says Chavez, meaning it may take muscles five days to repair instead of the typical 72 hours.

Muscle recovery and adequate sleep are instrumental for body composition improvements, says Chavez. He recommends taking periods of rest to recover from exercise and getting seven to nine hours of sleep daily. Rest days prevent overtraining and injury, notes Chavez, explaining that a rest day can be a complete day off from any exercise or a day where resistance training is replaced by low-impact cardiovascular exercise.

Intermittent fasting with eating restricted to a six to eight-hour window daily may also help, notes Iafelice, but further high-quality clinical trials are needed to confirm the efficacy of this method. By fasting, youre going into repair mode [where] damaged muscle fibers are recycled into fresh new muscle fibers, he explains. Fasting can also increase insulin sensitivity, which can promote fat burning. You also [often] create a calorie deficit when [combining intermittent fasting] with exercise, he adds.

Adequate hydration is important, too, especially during and after a workout, says Iafelice. He explains that muscle is composed of around 75% water, and proper hydration increases circulating blood volume, which then allows for enhanced delivery of water and nutrients to working and recovering muscles. Water also helps remove waste products that accumulate as a consequence of exercise and prevents overheating through sweating, he adds. The Institute of Medicine of the National Academies recommends women drink 2.7 liters (about 11 cups) and men drink 3.7 liters (about 15 cups) of water per day. Iafelice recommends drinking 16-ounces of water before a workout and another 16-ounces after workout, on top of your regular fluid intake throughout the day.

Additionally, patience is key when targeting fat loss and muscle gain. Tackling both at the same time, as opposed to focusing solely on building muscle or reducing fat, takes longer, says Chavez.

Read more from the original source:
How To Lose Fat And Gain Muscle At The Same Time - Forbes

Feb. 22, 2023 -- After the American Academy of Pediatrics new guidelines for treating obese kids came out, I wrote What Parents Should Know for WebMD. It included insights from several experts and two moms of overweight children. The guidelines have proven controversial due to the recommendations of medication and bariatric surgery for older kids -- but also because a growing number of people question whether telling a child to lose weight is ever a good idea.

One of the most prominent voices reaching parents about kids and weight belongs to Virginia Sole-Smith. A journalist and creator of a newsletter and podcast focused on fatphobia, diet culture, and parenting called Burnt Toast, shes also the author of a forthcoming book on the subject. Fat Talk: Parenting in the Age of Diet Culturewill be published in April. I spoke with her about the AAP guidelines and how to parent a fat -- or thin -- child in our seemingly inescapable diet culture.

This interview has been edited for length and clarity.

Q: This is probably due to my own history as a fat kid, but when I read the new AAP guidelines, they struck me as thoughtful and empathetic, though the idea of medicating or operating on teens made me uneasy. But you point out that encouraging weight loss in the first place is likely to cause more problems than it solves.

A: We dont have a ton of evidence that high body weight itself is the problem. There are reasons to be concerned about weight-linked health conditions, but pathologizing body size brings with it a whole other set of complications. When you do that, you start telling kids their bodies are problems to solve, you start focusing on food in ways that can raise their risk for disordered eating and eating disorders. Theres a whole ripple effect to this that the guidelines arent reckoning with.

Underpinning this whole conversation is anti-fat bias. We live in a culture that believes fat bodies are less valuable, less lovable, and less attractive than thin bodies. Our whole world is built to celebrate and welcome thin bodies and push out larger ones. This is just another way were doing that.

Q: People may wonder why the AAP would put out guidelines that might be harmful for kids since this is an organization that clearly cares about childrens health.

A: Its really tricky. Officially, in their paper, they say, We have no financial disclosures to reveal, everythings on the up and up. But the AAP itself receives donations from pharmaceutical companies, including Novo Nordisk, which is the manufacturer of two of the biggest weight loss drugs. A lot of the authors on this paper have received research funds, speaking fees, consulting fees, etc., or theyre employed by centers that do bariatric surgery. That doesnt need to get disclosed because its just their job. Theyre considered an expert because of it, but theyre financially entangled with weight loss being a thing we push for. (Editors note: WebMD reached out to the AAP for comment. This is their reply: The AAP has a strict conflict-of-interest disclosure policy and process for all authors of policy statements, clinical reports and clinical practice guidelines. The authors include medical experts with a wide range of perspectives, medical specialties and professional experiences, including some who have conducted research on weight and obesity and others who have devoted their careers to this aspect of medicine. Their knowledge and expertise was important in the development of these evidence-based guidelines. The guidelines also underwent an extensive peer-review process among many other groups of pediatricians and pediatric specialists, and ultimately were approved by the AAP Board of Directors.)

Q: Is trying to lose weight always bad? The moms I interviewed forthat article, both of whom use the new injectable weight loss drugs, said they found it reassuring to have a medical solution to their weight problems. It removed a lot of the shame to know it was a physiological thing. And doctors point out that if your child had diabetes you wouldnt hesitate to give them drugs. So why is this different?

A: Why is because body size in and of itself isnt a medical condition. Doctors have pathologized it and made obesity a diagnosis, but theres a lot of evidence to suggest it shouldnt be. So its not the same as giving your kid an inhaler for asthma or insulin for diabetes. Thats what I want -- I want doctors to medicate the actual medical conditions.

The moms you spoke to are being told over and over that their kids body is a problem, and they are to blame. Parents in general, but moms especially, get so much judgment if they have a fat kid. And if youre a fat parent with a fat kid, doubly so. Theyre being told if you dont get this problem under control, your child will have lifelong health consequences. Your child will be bullied. Your child will be unpopular, unlovable, less employable, and so on. All of that is driven by bias. Thats not medical.

I empathize with parents -- theyre terrified for their kids so making kids smaller feels like the answer. But when we choose that, we reinforce anti-fat bias and we make it more powerful. And we say to these kids, yup, the bullies are right, your body is the problem, you are the problem. We need to change you. We dont need to change this whole system.

Q: The AAP guidelines say that the treatments theyre recommending statistically dont lead to eating disorders. You argue that in reality, they do.

A: Eating disorders are really underdiagnosed in fat people because we assume they only happen to thin white girls. But we know they happen to people of every age, every gender, every race. Theres a lot of evidence to show that fat folks, by the time they do get treated, are much sicker because doctors have been reinforcing that disordered behavior along the way. Theyre so happy to see weight loss, they dont question how the loss was achieved. But you absolutely can have an eating disorder, you can be experiencing the physical complications of eating disorders, the heart issues, the fainting, all of that, in a larger body. You dont have to be emaciated to deserve treatment.

As for the AAP saying these programs dont cause eating disorders, the research they used to determine that didnt follow kids long enough. Often studies only follow people for 1 to 2 years. If you put a 10-year-old on a diet and follow them until theyre 11 or 12, that eating disorder may not onset until age 14 or 15.

And then when they did check for eating disorder symptoms, they looked for things like binge eating, overeating, purging. They looked for the symptoms they expect fat people to show, but they did not look for restriction, skipping meals, cutting out food groups, because No. 1, they dont think fat people do that, and No. 2, that is exactly what theyre teaching the kids to do: to restrict.

Q: There are diseases with clear correlations to excess weight. I was just diagnosed with arthritis in my hip, and I suspect it has to do with the fact that I was 100 pounds overweight for years. How should we be talking about that?

A: We often rush to say weight is legitimately an issue without investigating. Might a thin person with the same habits have the same risk for the condition? Just focusing on making body size smaller wont necessarily affect whatever lifestyle factors are at play.

Theres also the fact that people in larger bodies receive significantly worse medical care, so a thin person reporting symptoms might get treatment faster than a fat person. I remember interviewing a weight-inclusive doctor, and I asked about knee issues. Im fat and I have knee problems. And she said, I have knee problems, too. I get physical therapy, Ive gotten surgery, Ive been prescribed all these different treatments. But fat people get told to lose weight to take pressure off your knees. They dont get referrals to physical therapy and things that might help these issues. The bias becomes a self-fulfilling prophecy.

Of course, there are conditions where weight may play a causal role. Im not disputing that. I dont think anyone is disputing that. What were disputing is treating fat people like its their fault -- if only theyd had more willpower, they wouldnt be in this situation. Denying them care in a punitive way. Thats the harder thing for the medical community to wrap their heads around. Even if youre fat and unhealthy, your body is still worthy of dignity and respect and health care.

The last piece is that sustainable weight loss doesnt work most of the time. Dieting has a huge failure rate. Medications and surgery may be starting to change that, but they come with significant side effects. The surgery is going to be lifelong, and the medication you have to stay on for life to sustain the weight loss. Youre looking at a lifetime of consequences.

Q: Lets talk about the more positive side of things. In your book, you write about fat positivity and how to instill it, telling your child, Your body is never the problem. What does a kid get out of hearing that?

A: Its not the doctors fault, but doctors always see bodies as problems to solve -- why is this symptom or behavior happening? For a kid sitting under the microscope, what a gross feeling that is, knowing someone has to invest time and money into fixing them. And with weight, it reinforces this whole larger bias.

But you cant necessarily control what the doctor says in an appointment. You can ask not to discuss BMI or weight, you can try to set boundaries, but you cant guarantee how the conversation will go. The only thing you can control is what your child hears you say. If you say to the doctor, I dont view their body as a problem, at least your child comes away with the knowledge that my body is safe in my home, with my family. My parents dont see me this way. It feels like an important foundation that so many fat kids dont get.

Q: What about parents of thin kids? What should they be doing?

A: I really want parents of thin kids to be talking about this, for two reasons. One, thin kids arent immune to the harms of anti-fat bias. Not every thin kid will grow up to be a thin adult. I say this as a former thin kid whos a fat adult. Its really important that thinness not be so interwoven with their identity, that if they cant maintain that thinness, they feel like theyre failing.

Thing two is, parents of thin kids need to talk about anti-fat bias the same way parents of white kids need to talk about racism. If we dont have these hard conversations, if we dont teach our kids to name and unlearn this bias, the rest of the culture is going to teach them instead.

Its not that I want parents to try to keep their kids in a fat-positive bubble with no exposure to diet culture. I want parents to be naming these things, to be learning alongside their kids, to be having conversations so that we can help kids develop critical thinking skills. Then they can start to point out diet culture to us, they can say, Hey, this is a really messed up way to talk about bodies in this TV show or this book Im reading or this person Im following on TikTok. That is going to do more to buffer kids against these influences because were giving them the option to disagree with it. Were giving them the option to think about going a different way.

Read more from the original source:
Q&A: Maybe Kids Don't Need to Lose Weight - WebMD

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