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Researchers have found that too much visceral fat is linked to high blood pressure, sleep apnea, diabetes , stroke, and heart disease.

But what is visceral fat, and why is it so dangerous to your health? More importantly, how do you get rid of visceral fat if you're carrying too much?

This article discusses how to tell if you have too much visceral fat, how to get rid of it, and why it's a good idea to put in the extra effort to do so.

Visceral fat is just one of four types of fat you store on and in your body. What differentiates visceral fat from other types is mainly location and how unhealthy it is for you:

The reason excessive visceral fat can increase the risk of heart disease , cancer, and type 2 diabetes is because of how close it is to a major vein called the portal vein that heads to your liver.

Excess fat produces fatty acids (or lipids) that hitch a ride through the portal vein to the liver where they can cause issues with insulin and cholesterol. This, in turn, can cause or exacerbate cardiovascular disease, diabetes, and cancer.

Moreover, belly fat is thought to manipulate some of the hormones, like leptin, that control our hunger. And people who are obese have been found to have elevated levels of leptin, subsequently causing them to feel hungry more often, which could lead to more weight gain in the long run.

Visceral fat is located under your muscles, so you can neither see nor feel it. Therefore, to tell if you have too much visceral fat you can either calculate your BMI or check your waist circumference.

Note: BMI isn't always a clear indicator of how much excess body fat you're carrying. It's important to consider your waist circumference and ask a physician whether or not you have too much visceral fat.

According to Harvard Medical School, you're at high risk of excess visceral fat if you're a man with a waist circumference of over 40 inches or a woman with a waist circumference over 35 inches or more.

It can be tricky to tell if you're losing visceral fat since you'll likely be losing subcutaneous fat too. According to Michael Russo, MD, a bariatric surgeon at MemorialCare Surgical Weight Loss Center, keeping track of your BMI and waist circumference are the best ways to tell if you are losing visceral fat.

The best way to tackle visceral fat is to make long-term and sustainable lifestyle changes that focus on improving your diet and adding in exercise.

"Diet is about 80% of the equation. Exercise is also very important getting your heart rate up for 30 minutes a day, every day," says Russo.

The type of exercise isn't as important as focusing on just getting your heart rate up and working up a sweat. Strength training, cardio, and other forms of exercise will do the trick.

Quick tip: If you find yourself having trouble exercising regularly, start by taking long walks around your neighborhood to work yourself up to more rigorous exercise.

As for diet, long-term lifestyle changes like adding in more veggies daily, watching sodium intake, and moderating the amount of processed foods and sugar you eat, can help you lose and keep visceral fat off.

Outside of following a diet, individuals can monitor total calorie intake, limit refined sugar, and increase the number of lean proteins, whole grains, fruits and vegetables they consume.

With these changes, it is possible to lose visceral fat at a reasonable pace. Though how your body may lose fat depends on factors such as genetics.

In general, visceral fat has been found to drop off more quickly with diet and exercise than other types of fat. According to Harvard Health, this is because it "metabolizes" more quickly into acids that the body can then discard (either through pee or sweat).

Important: Most doctors recommend that a healthy weight loss timeline works out to about 1-2 pounds a week.

Weight loss is individualized. It will depend on how much visceral fat you have to lose and how your body loses fat. However, according to the Mayo Clinic, cutting calories and exercising at least 30 minutes a day is the best way to approach losing visceral body fat.

Overall, by sticking to a healthy diet and regular exercise, you should begin to notice a difference within a few months' time.

If someone isn't losing visceral fat with lifestyle changes, surgery is another option.

"The most effective way to reduce visceral fat if someone is carrying a large amount of it is bariatric or weight loss surgery, which alters you hormonally to a more normal hormonal profile, so your body doesn't want to carry excess fat anymore. It's like turning down the thermostat," says Russo.

Other surgical options that aren't quite as effective as bariatric surgery , include balloon-based therapies, which can help limit the amount of food you eat by making you fuller faster.

Losing visceral fat takes time and effort. A low-carb diet and moderate exercise will help you shed any excess fat around your midsection.

Actively working towards losing visceral fat and living a more active lifestyle will benefit you in the long run. Everyone has some visceral fat and having some abdominal fat is not necessarily a sign that you need to lose weight.

However, an excess of belly fat can cause long-term adverse health effects. It's best to consult your physician to see if your belly fat is putting you at risk for heart disease or other health problems.

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What is visceral fat? Why it poses health risks and how to get rid of it - Insider

A drug that can help obese people safely cut an average of 15% of their body weight sounds like a miracle for those who cant keep pounds off with diet and exercise alone.

Wegovy, a Novo Nordisk A/S drug that the Food and Drug Administration approved in early June, appears to do exactly that. It helps people lose substantially more weight than with existing drugs and showed sustained benefit with limited side effects in clinical trials. Despite that exciting data, its not clear that many of those who could use the drug will end up taking it because of uncertain insurance coverage and the baffling values of the U.S. health-care system.

It would be a mistake to let those barriers get in the way of a rare opportunity to address a significant personal and public health problem.

The prevalence of adult obesity in the U.S. jumped from 30.5% to 42.4% between 1999 and 2018, a concerning rise in a significant driver of ailments like diabetes, heart disease and cancer. A Milken Institute report released last year pegged the direct health-care costs of chronic conditions driven by excess weight at $480.7 billion in 2016 and indirect costs including lost productivity at more than $1 trillion.

While Wegovy certainly cant fix the problem on its own, it is a potential difference-maker. The drug can cut enough weight to have a real health impact, and Novo Nordisk trials also found that it can reverse or prevent prediabetes. That seems like something worth paying for. The drug, which is a weekly injection, costs $1,350 a month.

The history of obesity drugs doesnt offer much encouragement, however. Total U.S. sales were only $853 million last year because of limited insurance coverage and uptake, even as Americans spent billions to lose weight. Wegovy works much better than other weight-loss treatments, and the same drug has safely helped diabetics control blood sugar under the name Ozempic since 2017. It should be able to change the market.

But robust data cant always fix structural issues. The U.S. health-care system spends enormous sums when people get acutely ill but often neglects forward-looking efforts. About half of Americans obtain private insurance from an employer, and those plans tend to be focused on annual costs rather than long-term health because people switch jobs. Even if paying for Wegovy helps prevent someone from developing diabetes, the savings could go to someone else.

Drugs that target large populations get a lot of pushback from health plans. When many people take a medicine, even a modest price adds up quickly. Yet insurers routinely pay six-digit sums for cancer drugs with little resistance even when there isnt evidence they extend life because relatively few people in any given plan develop cancer each year. The result is a lot more spending on medicines to treat cancer than those that might prevent it.

Many drugs end up on the wrong side of this dynamic. Wegovy is particularly exposed because there are over 100 million obese people in the U.S. It will take some effort and compromise to make sure it reaches as many of those patients as it should.

Value-based contracts, in which drugmakers provide discounts to health plans if a medicine doesnt deliver expected outcomes, could ease concerns about cost and real-world effectiveness. These contracts have obvious appeal but are hard to design in a way that makes both sides happy. Novo Nordisk will have to make real concessions on price, and insurers must accept some risk.

On the public side, Medicare limits coverage of obesity drugs, and Medicaid policy varies by state. Both programs cover many obese people for long periods, and its worth relaxing these restrictions to give Wegovy a chance. The government could limit costs and downside by paying for the drug as part of a limited research study at first, helping provide access while examining the best ways to use it.

Fixing bad incentives around preventative care will take more extensive work. But for now, making sure the most powerful obesity drug developed so far isnt a niche product will do.

Max Nisen is a Bloomberg Opinion columnist covering biotech, pharma and health care. He previously wrote about management and corporate strategy for Quartz and Business Insider.

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Weight-loss drug could help millions. Will they get it? - Daily Union

Our bodies get their energy from 3 types of macronutrients. These are proteins, fats (lipids), and carbohydrates (sugars). Each nutrient type has its place in our diet. The goal of low-carb diets which reduce the consumption of carbohydrate-rich foods is to reduce weight and body fat. Restricting the consumption of sugars causes the distribution of macronutrients to become unbalanced.

Losing Weight

Low-carb means fewer carbohydrates in other words a low-sugar diet.

There are two types of carbohydrates:

The main goal of this diet is weight loss. The goal is to deny the body starchy (slow sugars) and fruits and sweet foods (fast sugars) and force the body to get its energy from elsewhere. When we reduce our carbohydrate intake, we increase our fat and protein intake.

This diet favors the increase in consumption of the following types of foods:

This diet meets its objectives, as this type of diet often leads to very rapid weight loss.

In addition, this diet significantly reduces the consumption of sugary products. This is a positive aspect since their consumption is becoming increasingly important nowadays and our intake of quick sugars is increasing exponentially compared to our low requirements.

Abstaining from sugar also breaks the vicious cycle of sugar: the more you eat, the more you crave it. So these uncontrollable cravings can, in some cases, be greatly reduced.

In addition, the unrestricted consumption of other foods rich in fats and proteins means that you are full and do not feel hungry between meals.

Slow sugars, mainly from starchy foods, are our main source of energy. They are our fuel and on average should cover half of our energy needs. The need for fast sugars is relatively small and accounts for 5-10% of our total energy intake. A balanced diet with 2-3 servings of fruit per day and 2 dairy products meets this need by providing about 50 g of sugar.

Starchy foods and fruits are sources of vitamins, minerals and fiber, in addition to energy.

Limiting them may initially cause problems with transit, digestion, sleep and fatigue. But most of all, by restricting these foods our energy needs will no longer be met and the distribution of nutrients which should be 50% carbohydrates, 35% fats, and 15% proteins, will be completely out of balance. As a result, our intake of fats and proteins will exceed our needs.

As with all restrictive diets, where food intake is severely restricted, this can limit social and family life. The diet may also have little variety and therefore be rather monotonous. Denying oneself this or that food often leads to frustration, deprivation and craving, and is therefore very difficult to maintain in the long run. The perfectly normal fact that one is unable to do this can cause feelings of guilt and affects ones image and self-esteem.

Weight loss after carbohydrate restriction is often very rapid. The initial weight loss is mostly due to water loss which is not for the long term. After the initial water loss, the bodys search for fat and protein can lead to a loss of muscle mass.

This causes the basal metabolism to be unbalanced and lowered. As a result, our bodies start to burn fewer calories and slow down. This can lead to a cessation of weight loss and sometimes even to a much greater weight gain.

You should be very careful before starting this carbohydrate-free diet. It is not suitable for children, pregnant or breastfeeding women, athletes or women with high physical activity, the elderly, and people with special needs.

A low-carb diet does not meet the needs of a balanced diet. The fact that carbohydrates are not consumed or are greatly reduced means that the bodys nutritional needs are not being met. This can lead to a number of complications: weight gain, nutritional deficiencies, fatigue, eating disorders, and much more.

Everyone is different and has different needs. This type of carbohydrate-free diet may be appropriate for some people within a certain framework and for a certain period of time. It is effective in the short term. However, in the long run, it is more complex and can lead to eating disorders. To achieve good and sustainable weight loss, it is important that you meet your nutritional needs which vary according to a number of factors. All food sources are important. None of them will make you gain weight and none of them will make you lose weight. Its all a matter of balance, and everyone has their own balance. In most cases, it is not advisable to skip one food group and eat too much of another. If you want to lose weight, you should consult a health professional who can give you individual and appropriate advice.

Have you tried a Low-carb diet before? Could you share your experience with our Gilmore Health community in the comments area below!

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Low-Carb Diets Latest facts: The Pros and The Cons - Gilmore Health News

Over the course of nearly a decade, My 600-Lb Life has been a platform for dozens of people to share their weight loss stories. As fans of the show know, it can be incredibly difficult for people to open up about their struggles with weight, but they do so in hopes that they can help other people who may be in the same situation. In 2014, Chuck Turner decided that he wanted to document his journey on the series, and viewers were quickly captivated by him. When Chuck began his episode on My 600-Lb Life, he was 698 pounds. He was practically immobile and his size had started to take a serious toll on his mental health.

Chuck knew that something needed to be done or else he wasnt going to be around much longer. By the end of the episode, Chuck was able to lose enough weight to qualify for gastric bypass, but lots of people have wondered how things have been going for him since the procedure. Keep reading to get an update on Chuck Turner from My 600-Lb Life.

There are lots of people out there who have a tendency to judge the people they say on My 600-Lb Life, but in reality, nobody on the show wants to be in the situation theyre in. More often than not, the cast members have developed food addictions that began as coping mechanisms to deal with trauma in life. Unlike other addictions, however, being addicted to food isnt something that people tend to take seriously. For Chuck Turner, though, it had gotten very serious. His eating habits really spiraled out of control after his first wife was murdered. Food quickly became one of the only things he could look forward to. Before he knew it, his weight had gotten out of control. Anyone who has ever tried to lose just a few pounds knows how challenging it can be. So you can only imagine how hard it is to lose weight for someone who weighs nearly 700 pounds.

Although Chuck was eventually able to find love again, he couldnt enjoy it the way he wanted to. Not only was his weight impacted his health, but it was also taking a toll on his relationship. He and his wife had stopped being intimate and she had essentially become his caregiver. She admitted that she felt more like an aid than his wife. On top of that, Chucks wife also did the majority of the parenting because Chuck was unable to get around.

He knew that it was time for a serious change and he decided to go to Dr. Younan Nowzaradan for help. Thanks to the support of his family and Dr. Nows guidance, Chuck was well on his way to making positive changes in his life.

After undergoing gastric bypass, Chuck quickly began losing weight. Since being on the show, Chuck has lost more than 430 pounds, making it one of the biggest losses in My 600-Lb Life history. Losing weight has given Chuck the chance to enjoy things in life that once seemed impossible.

That said, weight loss surgery is definitely a step in the right direction, but it isnt the end of the road. Like many other people on the show, Chuck has struggled a bit with maintaining healthy eating habits. Additionally, things in his personal life havent been the easiest. He and his wife ultimately decided to go their separate ways. Their split has been very hard for him and hes still coming to terms with the end of the relationship.

People who want to keep up with Chuck will be happy to know that he is still very active on Facebook. However, he doesnt post photos of himself very often. In fact, hes a lot more low-key than many of the other people who have been on My 600-Lb Life. He doesnt typically share updates and theres nothing to suggest that he plans to start. Unfortunately, several of his posts seem to be a little on the sad side. On the bright side, though, things seem to be going well for Chuck at work. His Facebook profile lists that he is the owner of Turner Wrecker Service.

On one hand, Chuck is in a much better place with his weight. On the other hand, however, he doesnt seem to be as happy as hed like to be. Hopefully, he continues to make progress towards the things he wants and gets to a good place in his life.

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Whatever Happened to Chuck Turner from My 600lb Life? - TVOvermind

Everyone has dreams. But few put in the blood, sweat, and tears to reach them. Jas Mathur succeeded in the realm of tech entrepreneurship early in his life, but struggled to keep his health in check as he worked long days. His decision to embark on his weight loss journey led to Mathur creating Limitless. Limitless is a creative and empowering lifestyle agency that develops brands and products across various arenas. Limitless is based in Los Angeles, California.

Jas Mathur (right) with a cougar on the left.

Frederick Daso:When did you first understand that there was a missing community for WWE enthusiasts that you could bridge that gap with the technology that you could build?

Jas Mathur: It's very interesting how this all came about. I was a huge wrestling fan growing up. I ordered every single pay-per-view watch. I have been going to live events since I was probably four or five years old. Everyone in my family used to watch wrestling. I got my first computer when I was 11. I was going around in chat rooms and different things. At that time, WWE, which was known as WWF then, didn't even have its website. They were just found via the search for the keyword "wrestling" on AOL. Everything was on AOL at the time. And, people used to call the 1-800 number to get news on what was happening behind the scenes in the world of wrestling. I learned that you can build a website fairly quickly.

I learned that people were using platforms like Angelfire and Geocities to make a bulletin board. I started to publish things on there, and I was in those MIRC chat rooms, putting links to my website. Because what I used to do was I used to call the one 900 number, and I used to get the news that I would post it for people to see. And, I was racking up my phone bill at the house for thousands of dollars every month. It was nuts, but that's when I slowly started to realize that there's something there for this.

From there, I went on to learn CGI, Pearl, HTML. When I bought my first.com, which cost me about $250 Canadian, there was only one company selling them at the time. I went in and installed a full-on bulletin board. As things kept evolving and more people started to get on the internet, I just used a grassroots technique to get people to know about the website because there was no such thing as SEO. There was no such thing as social media. All it was was IRC chat rooms. I didn't know that there was a need for it. I just did it because it was my passion. I mean, the first thing I did when I got my computer was print out a picture of the undertaker.

Daso: Your early success being an entrepreneur with the website you developed for wrestling and the other businesses that you've gone on subsequently are impressive. Yet, you've also indicated that the success led to the decline of your health. What were some of the personal consequences of your declining health other than the weight gain.?

Mathur: I had no social life. I didn't even know what a social life was until I was 23, and then Facebook came out. That's kind of what motivated me to want to start losing weight. It was some combination of some stuff related to Facebook and connecting with those people from my past. When I started to lose weight, I wanted to lose more.

When I was young growing up and I gained a lot of weight, I would never think, Oh, wrestlers, I want to look like the wrestlers. This is what they do. This is what they eat. This is how they train. I never thought of that. I was just focused behind the computer. I didn't have much of a strain on me up until I was connecting with everyone else. I realized, 'I'm excessively overweight,' and that's when I needed to start making a change in my life.

Daso: You also mentioned your external motivations for losing weight. Specifically, a girl overlooked you, and you couldn't even fit in your own car at one point. What about beyond those external motivations? What was your reason for trying to take better care of yourself? Right.

Mathur: My reason was to prioritize a long life and avoiding some disease or something that could shorten my lifespan. This happened when I went to the doctors, and their weight scale went up to 450 pounds. And, I wasn't able to get my accurate weight because I went straight down to four 50. We don't even know what exactly my weight was. That's when it became a little more serious. I started to understand the medical problems that could come later, but considering I was still lucky, I was still very young. I had that chance to do it. When you can get older, it becomes more and more challenging. So it was primarily lifespan considerations that drove me to lose weight.

Jas Mathur's weight loss journey.

Daso:You embarked on this physical fitness journey that transformed you, not just physically, but also emotionally and mentally. That was the precursor to Limitless. Then, through establishing Limitless, how did you distill the brand down to the slogan, 'Dream, Believe it and Achieve'?

Mathur: Dream, Believe, and Achieve is a tagline that I've been using for almost 15 years now. I believe in manifesting and achieving anything that you set your mind to. If you wake up every morning and stay focused and target that goal, and make small steps every day, you will achieve it at some point or the other. The key is to not give up. I'm always dreaming. Even when I'm working, when I'm doing anything, I'm always thinking, 'Hey, this is what I want. This is what I want my quality of life to be. This is my end goal.'

A lot of people have an end goal. They want to be multi-millionaires or billionaires and things like that. What they love, but what's missing is you have first to understand the purpose of why you want what you want. If you want to make, let's say, a billion dollars, what is your purpose? Why a billion, why not a hundred million? Why not 5 billion? What exactly is your goal, what do you have in order to achieve, but what are you going to do with it? So dreaming came from the fact that I'm always dreaming of something or the other. A small percentage of people dream, and then they ultimately have to believe in themselves. Cause you're the one that's going to take the steps forward.

You're the one that ultimately has to go out there and pretty much sell yourself because life is all about networking, right? You're the goal. This ladder where I look at it as if you have this ladder, this ladder, and you're crossing over as you're meeting different types of people. You have to believe in yourself to be able to take that step constantly over and jump from one ladder to the other and not know that this ladder here, the person is going to have way more knowledge than you, but believe in yourself to know that, Hey, like, it's fine. I have less knowledge, but I can learn. I can adapt, and I can slowly scale and grow from there and then achieve milestones. You want to go from Point A to Z, but before Z comes B comes C comes D comes E, etc.

You dream about what you want. You believe in yourself that you can execute. When you believe in yourself, you take steps forward, and you achieve those milestones leading up to your ultimate goal.

Jas Mathur (left) with Floyd Mayweather (right).

Daso: Great. Once, and those goals, which were limits at one point, you exceed them, and you become 'Limitless.' I've seen you hanging around with Floyd Mayweather. How deep does your relationship run with Mayweather and, how has that affected Limitless' development?

Mathur: We've been friends for a few years now. We met about four years ago roughly, but we've had many mutual friends in common for many years. Everyone knows him and recognizes him. We have a great relationship, both personal as well as business. He is a brand ambassador for one of the brands under Limitless, and he's fully involved in and participates in anything that I have him involved in or stuff that I have going on. It's for that same reason because he sees that I have that same work ethic and discipline. In his world, it's the same thing.

If he didn't have the discipline to do what he does, he wouldn't be able to become the greatest of all time. There's only one person that has a stellar record when it comes to professional boxing, and that's Floyd Mayweather. So, and that's, he has the work ethic. He has the discipline. He has the determination and will to outwork everyone else in his field. That's the same way that I am in my field. I stay on track. I stay focused. I still aim high. This is the reason why I wanted to align myself with Floyd. Primarily, I like to surround myself with people that have that discipline, that understanding of what it takes to become a winner, and that can see beyond the light at the end of the tunnel.

This is the core reason why we have a very good relationship and which is formed now into more in terms of business.

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Entrepreneur Jas Mathurs Weight Loss Journey Inspires Others To Have Limitless Dreams - Forbes

Theres a reason why overnight oats have become so popular lately: theyre really good. Theyre good for you, and they taste good. Thats basically all there is to it.

Overnight oats are different from traditional oats because of how theyre prepared. Instead of cooking them quickly on the stovetop or microwave, they ferment in the fridge overnight with dairy to break down the oats. This method helps keep more of the oats nutritional value.

You *don't* want to miss this designer jewelry sale

And depending on how you prepare your oats, you can reap even more health benefits from them. Many of the ways you can make overnight oats taste excellent, and are extremely healthy - if you know which ingredients to use.

And luckily for you, weve figured out a great way to make overnight oats using the right ingredients to get added anti-inflammatory, metabolism-boosting benefits that help support weight loss.

Using cinnamon and turmeric, you can make your oats even healthier. Both spices have been found to boost metabolism and fight inflammation, which are excellent benefits when youre trying to lose weight.

Not only that, these spices are very flavorful, without adding any extra calories to your oats.

Cinnamon benefits: anti-inflammatory, antioxidant, relieves digestive discomfort, improves gut health

Turmeric benefits: speeds up inflammation, anti-inflammatory, eases joint pain, may aid in prevention of disease

Shutterstock

How To Make Cinnamon & Turmeric Overnight Oats

- 1 cup rolled oats

- cup Greek yogurt

- cup milk of your choice

- 1 tsp cinnamon

- 1 tsp turmeric

- tsp honey or natural sweetener

Combine all ingredients in a jar or container, then refrigerate overnight. In the morning, youll have a delicious and nutritious breakfast.

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The Tasty Overnight Oats Trainers Swear By To Lose Weight - SheFinds

If you're trying to get fit and lean, starting up a new fitness regimen can feel both intimidating and overwhelming. There are endless "experts," influencers, strategies, and tips that claim to hold the key to a stronger physique. It's important, however, not to fall for the fitness flavor of the month.

"Using your friend's fitness program or the latest trendy diet may sound like a good quick fix, but what works for one person isn't always best for another," wrote personal trainer and fitness coach Darla Leal for VeryWellFit. Plus, not all fitfluencers have proper training from a legitimate fitness or sports medicine program, such as the American College of Sports Medicine or the American Council of Exercise, so their workout tips might cause more harm than good.

So, how should you approach reaching your fitness goals? Nutritious eating and regular exercise should be the foundation of any routine. Prioritizing the advice and input of experts always helps, too. We spoke to a number of legitimate fitness pros about some more specific ways to build muscle and tone fat. Read on to learn some legit fitness tips to help you get lean and strong. And to learn more ways to trim down, be sure to check out These Walking Workouts Will Help You Get Lean, Says Trainer.

Tons of people despise cardio and opt to get it out of the way early in their workouts. But if toning down is your end goal, hitting the weights first then moving onto cardio is a better way to get lean fast. For example, this small study published in Medicine and Science in Sports and Exercise found that men who did cardio after their resistance training (with a short break in between) saw greater fat burning than those who just did cardio.

"You'll build more muscle by lifting weights first since you have more muscle glycogen [aka carbohydrates] stored up to use as energy," explains certified personal trainer Josh Schlottman, CPT, CSCS. "It'll be significantly more difficult to have a great heavy resistance weight lifting workout if you're depleted of glycogen because you did cardio first."

Meanwhile, lifting weights or strength training first uses up those stored carbs for energy, then your body switches over to burning stored fat for energy during cardio, Schlottman says. "This will get you lean fast," he says. "Add on at least 10 minutes but preferably up to 30 to 40 minutes of cardio after you lift weights to maximize your fat burning," he adds. Want to know more about strength training? Read this: What Happens to Your Body When You Stop Lifting Weights.

It may not seem like a big deal to check your phone between sets or scroll through playlists for five minutes to set the perfect mood for your workout, but all those wasted moments add up quickly. The average American reportedly checks their phone roughly every 12 minutes, so you're certainly not alonebut the habit may be sabotaging your fitness endeavors.

"Maximize the amount of work being done during the duration of workout. One of the biggest mistakes people make when trying to lean out is spending too much time resting during workouts," says TJ Mentus, CPT, of Garage Gym Reviews. Most people doing a traditional bodybuilding workout need no more than a minute of rest between sets, he adds. Take more if you're feeling particularly winded, but don't go overboard and lose momentum. "Use a timer if needed to keep yourself on track and resist the urge to check the phone every rest."

Variety is the spice of life, but it also may be the key to a lean, toned physique. The human body is quite adept at adapting to a particular routine or exercise if we engage in it too regularly. By changing up your workout, whether by simply adding more reps or going for entirely new exercises, you're essentially telling your body not to become complacent.

Research published in The Journal of Strength and Conditioning Research reports that changing up exercises is a better way to build muscle strength than simply adding on more weight to the same old workouts.

"If you are looking to constantly lose fat and get lean, you should be challenging your body at every level. Instead of doing the same workout over and over again, change things up and make it more difficult. Include drop sets, change the number of reps, increase intensity, or simply change the exercise pattern. The idea is to constantly challenge your body to change, and hitting it from all angles to continue losing fat," comments Rohan Arora, CPT, the founder and CEO of GainingTactics. Looking for some new workout ideas? Don't miss The Best Abs Exercises for People Over 60.

Walking is a great way to get some leisurely physical activity and promote leanness. However, mixing in some incline, or uphill walking, into your routine will be that much more effective. "Walking uphill increases the challenge and allows you to burn more calories," says Jordan Duncan, DC, MDT, of Silverdale Sport and Spine. "Working against gravity makes the body less efficient at its storage and release of energy, creating a much better workout."

If your regular walking route is lacking in hills, hit the treadmill instead. "If you're reducing or wanting to shed body fat but don't want to jeopardize your endurance or growth goals, one of my favorite tactics is to walk on the treadmill at a steep inclination and a slow pace," recommends Tyler Read, CPT, CEO of PTPioneer. "You can also lift weights or walk while bicep curling light dumbbells to amp up the intensity." Speaking of walking, here are the Ways Walking Secretly Extends Your Life.

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Lean-Body Secrets from Top Trainers That You Should Try Now | Eat This Not That - Eat This, Not That

Nowadays people are highly troubled by issues pertaining to obesity. Once the weight is gained, then it is terribly difficult to reduce. To keep weight in balance, people diet, do exercise, perform yoga among several other things. However, sometimes the weight increases so much that it becomes difficult to reduce. If you are also trying to lose weight without dieting, exercise and yoga, you just need to make some changes in your lifestyle. Let us tell you how one can lose weight just by changing your habits.

1- First of all, start the day by drinking 1-2 glasses of water. This will increase your metabolism.

2- Whenever you eat food, drink plenty of water half an hour before. By doing this you will eat less food.

3- Avoid eating food outside. More so, if the food is oily. Avoid burger, pizza and fast food.

4- Avoid eating sweets. This is not only bad for your health but also leads to rapid weight gain.

5- Eat more vegetables, lentils and salads in food. This will reduce the weight.

6- Drink a glass of fat-free milk one hour before sleeping.

7- Always eat food sitting and slowly. With this food will be digested quickly and the stomach will also be filled quickly.

8- Drink green tea, lemon tea or herbal tea instead of milk tea.

9- Do not have ice cream and soft drinks as they led to rapid weight gain.

10- After eating food, do walk for 30 minutes every day.

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Lose weight only with your habits without gym and exercises - OrissaPOST

When you're trying to lose weight, staying active matters. However, you could run five miles daily and never drop a pound if you don't change your eating habits. One of the most effective ways to drop pounds is through macro-tracking, which challenges you to eat a balanced amount of carbohydrates, protein, and fat. Often, people may discover they've been consuming plenty of fat and carbs, but they're far behind on protein intake. By eating the right amount of protein, many see results and finally can lose weight.Here's, why eating this specific nutrient could be the missing link in your dieting plan, and for even more weight loss tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

While it's essential to remember carbohydrates are not the enemy, it's also true that some are better than others. When trying to lose weight, many people cut back on carbs, particularly those in the form of desserts or other sweet treats. Though this is positive, it requires our bodies to adjust to a new way of digesting, explains Keith-Thomas Ayoob, EdD, RD, FAND, an associate clinical professor emeritus at the Albert Einstein College of Medicine. In other words: you may get hungrier faster, but you can fight against this by upping your protein intake. How come? Protein takes longer to digest than carbs, so it stays in your stomach longer, keeping you feeling full.

"Hunger isn't the only reason people eat, of course, but it's a major one, and when you're on a weight loss diet, you're eating fewer calories than you're used to, so it's common to feel hungry," says Ayoob. "The extra protein can help out here."

Here's The Wrong Amount of Protein to Eat Every Day, Says Dietitian.

If you're struggling to see a difference on the scale, there could be many aspects at play. One of the most significantand yet, often overlookedare our hormones. When these are off-kilter, it can impact our mood and our ability to lose weight.

"An imbalance in your hormone levels can affect hunger and fat storage," says nutritionist and celebrity chef Serena Poon. "A protein-rich diet has been shown to increase the activity of leptin, a hormone that regulates body weight, fat mass, and appetite."

Plus, she explains high-protein meals have also been shown to suppress another hormone, ghrelin (often called the hunger hormone), which increases feelings of satiety.

Here are 19 High Protein Breakfasts That Keep You Full.

During a meal, you may feel excited, happy, and satisfied. But quickly after, do you feel sad? Or otherwise, meh? Often, this can be attributed to what we're eating since it's tied to our blood glucose levels. As Ayoob explains, when our blood glucose rises too quickly after a meal, it set us up for a crash, leaving us to feel depleted and moody. And sometimes, cause us to binge on foods we wouldn't normally eat (or the sweet ones we're trying to avoid). That's where protein can be game-changing since it blunts the rise of blood glucose after a meal, regulating our systems.

Related: Get even more healthy tips straight to your inbox by signing up for our newsletter!

When you lose weight, it isn't easy to control where it comes from: while others see a difference in their faces, some lose their backends fast. However, Poon says protein can help you lose weight when you want to drop it: your fat cells.

"Your body is made up of two different kinds of masses: fat mass, which is composed of fat, and lean mass, which is composed of muscle, organs, and bones," says Poon. "When you lose weight, it is ideal that you lose fat mass as opposed to muscle."

She says studies show that eating a diet that focuses on protein and fiber can help you lose the most fat mass. Here are9 Warning Signs You're Not Eating Enough Fiber.

Weight loss coach Stephanie Mansour says protein calories are burned more efficiently than other types of calories. What does this mean? About 20% to 30% of calories from protein are burned while your body is digesting the protein you consumed. This means while you're simply standing still or walking around.

"Although other types of calories function similarly, this rate is particularly high for protein calories," says Mansour. "Because these calories are burned during digestion, eating more proteins means burning more calories."

If you're not only hoping to lose weight but to turn it into toned, lean muscle, Poon says protein is the ticket. As she explains, when you blend exercise with thoughtful protein consumption, and you can shift your body composition.

"Combined with strength training, a protein-rich diet can help you build more muscle," says Poon. "Though many women avoid weight training for fear of bulk, it can support health in many ways, including weight loss."

Incoporate more protein into your diet with The Best Forms of Lean Protein You Can Eat.

Read more here:
Ways Eating Protein Can Help You Lose Weight, Say Dietitians | Eat This Not That - Eat This, Not That

The 20/20 diet is a weight loss diet created by television star Dr. Phil.

It prioritizes 20 power foods along with diet and psychological tips that are claimed to help you lose weight quickly.

Despite Dr. Phils long run as a celebrity, you may wonder if a former psychologist has the secret to weight loss and whether this diet is something you should try.

This article tells you all you need to know about the 20/20 diet, including whether it helps with weight loss, its benefits and downsides, and instructions on following it.

BOTTOM LINE: The 20/20 diet emphasizes eating mostly whole, nutrient-dense, filling foods and performing daily exercise to promote weight loss. That said, the initial phases are highly restrictive, unnecessary, and may be better off avoided.

In 2015, Dr. Phil McGraw better known as Dr. Phil released a book, The 20/20 Diet: Turn Your Weight Loss Vision Into Reality, to help struggling dieters achieve successful weight loss.

Dr. Phil has a PhD in clinical psychology and has hosted the daytime television show Dr. Phil since 2002.

The 20/20 diet is based on the thermic effect of food (TEF), which is the number of calories your body uses to digest, absorb, and utilize nutrients from food (1).

According to the book, 20 power foods require a lot of energy (calories) to process. So, the more calories you burn from eating these foods, the fewer net calories your body ends up taking in.

The diet includes four phases that gradually reintroduce foods restricted in the earlier phases. Along with this, it encourages various psychological tricks to prevent overeating, such as brushing your teeth when youre hungry.

Collectively, the long list of food restrictions paired with psychology tips and regular exercise is believed to help you lose weight.

Created by Dr. Phil McGraw, the 20/20 diet is a four-phase diet that emphasizes eating from a list of 20 power foods believed to encourage weight loss.

The 20/20 diet consists of four main phases: the 5-day boost (phase 1), the 5-day sustain (phase 2), the 20-day attain (phase 3), and management (phase 4).

In addition, the diet encourages at least 34 hours of moderate intensity and 23 hours of high intensity exercise per week, totaling around 57 hours of exercise per week during all phases.

Phase 1 is considered the most difficult phase of the 20/20 diet. During this phase, youre only allowed to eat 20 power foods believed to help kick-start the weight loss process. These include:

You must follow this phase for at least 5 days. Additionally, you must eat every 4 hours during waking hours.

Phase 2 allows for some additional flexibility, though arguably is still very strict. During this phase, you may stray from the list of 20 power foods but must include at least two at every meal and snack.

Recommended foods to add include:

You must follow this phase for 5 days.

During phase 3, youre allowed to introduce most foods back into your diet. That said, regular consumption of highly processed foods and foods high in simple carbohydrates is discouraged.

You may also introduce two sensible splurges per day to avoid cravings and overeating. According to the diet, a sensible splurge is any food you enjoy eating. However, you must keep it under 100 calories.

Ideal foods to introduce during this phase include:

After completing the first three phases, you enter the management phase to sustain any weight loss and lifestyle changes.

This phase is meant to occur indefinitely unless you gain weight, at which point you would return to phase 1.

Ideally, you would still follow the same eating patterns as phase 3 while also monitoring your weight regularly, avoiding emotional eating, and preventing a busy schedule from affecting your eating habits and exercise regimen.

During the four phases of the 20/20 diet, you start by eating solely from a list of 20 power foods and gradually reintroduce other foods. In addition, you learn psychological tips to prevent overeating and exercise regularly.

Though the first two phases are quite strict, there are fewer food restrictions in the third and fourth phases. Here are common foods allowed and discouraged:

Ultimately, the goal of the 20/20 diet is to stick with foods that are filling, low in calories, and minimally processed.

The first two phases of the diet have a number of food restrictions. However, few foods are off-limits during the last two phases.

Though you may lose weight on the diet, its not for the reasons the book claims.

The main idea of the diet is to eat foods with a high thermic effect. In turn, this should lead to fewer net calories being consumed.

While the TEF contributes to roughly 10% of total daily calories burned, theres no evidence that the 20 power foods advised specifically lead to greater calorie expenditure (1).

In fact, some foods included later on in the diet would actually have a higher TEF, including high protein foods like chicken and beef and high fiber vegetables and whole grains (1).

At best, high TEF foods may burn an extra 50100 calories per day, playing a minimal role in weight loss (1, 2, 3).

Rather, people likely lose weight on the diet because theyre consuming more whole, high satiety foods that are lower in calories, and theyre simultaneously increasing their physical activity.

Collectively, this results in the calorie deficit necessary for weight loss.

The 20 power foods are based on the premise that they have a high calorie-burning effect. Despite this claim, most people lose weight on the diet by achieving a calorie deficit.

In addition to weight loss, there may be a few other benefits to the 20/20 diet.

Besides during the first 10 days, which are highly restrictive, the 20/20 diet allows all foods to be enjoyed in moderation.

Technically, no food is completely off-limits, which helps reduce the likelihood of bingeing, due to suppressed cravings. That said, limiting sensible splurges like dessert to 100 calories may not be satisfying or sustainable.

This diet encourages regular exercise, which is an important component of good health and weight loss success.

Further, it emphasizes movement that you enjoy, which increases the likelihood that youll stick with it long term (4, 5, 6).

That said, those who dont regularly exercise may want to consult a healthcare professional and ease into exercise to prevent injuries.

Unlike many diets that focus entirely on eating low calorie meals, the 20/20 diet includes various tips to help you better manage your eating habits.

Trained in psychology, Dr. Phil emphasizes the importance of the mental psyche and its contribution to overeating and weight gain.

In his book, he dives into the psychology of eating, such as emotional eating and environmental influences that drive people to eat.

These tips may help you better understand the reasons behind your food choices and use various strategies to encourage healthy eating behaviors.

Benefits of the diet include eating food in moderation, paying attention to the reasons behind food choice, and encouraging regular exercise.

Despite some benefits, there are numerous downsides to the 20/20 diet.

Though the diet allows for flexibility past phase 2, the first two phases of the diet are unnecessary. Considering both phases in total last 10 days, any weight loss achieved is most likely water weight than actual fat loss (7).

Instead, introducing the concept of moderation from the get-go and encouraging regular exercise would establish better long-term behaviors without unnecessary food restrictions.

In addition, the 20 power foods are arbitrary, and many other foods actually have a higher TEF while being more nutritious and filling.

Despite having a final management stage, the diet states you may need to return to phase 1 if you regain any weight.

This may suggest the diet is not sustainable long term, since participants may not stick with the recommendations in the final phase potentially due to its low calorie nature and limitations on splurge foods.

This diet involves cutting out large groups of food and slowly adding them back in. For some, this can lead to a negative relationship with food (8).

Whats more, the diet limits indulgences to 100 calories or fewer which can create anxiety surrounding food choices and a growing obsession with calorie counting (8, 9, 10, 11).

Despite claiming to embrace intuitive eating (eating based on your physiological hunger), the diet has strict rules that entirely go against the premise of intuitive eating (12).

For example, the diet has a rigid guideline of eating every 4 hours. Yet, some people need to eat every 2 hours while others can go much longer without feeling hungry.

This goes against listening to hunger cues and giving yourself unconditional permission to eat (12).

Despite the many factors that may lead to weight gain such as age, genetics, history of dieting, and health conditions this diet is a blanket approach to weight loss.

Rather than designing a weight loss program based on each persons unique needs and circumstances, it assumes the diet will work for everyone, despite research suggesting weight loss is highly individual (13, 14, 15).

Major downsides of the 20/20 diet include its long list of food restrictions, problematic diet messaging, and one-size-fits-all approach.

The 20/20 diet is not for everyone.

If youre looking for a straightforward diet to follow that still allows for some flexibility, then you may benefit from it. However, its probably best to skip phases 1 and 2 and go directly to phase 3.

That said, if you have a history of disordered eating or struggle with restrictive diets, youre better off avoiding it.

Instead, the best diet is one that doesnt vilify food and includes a variety of whole, minimally processed foods rich in fiber, protein, healthy fats, and whole grains.

Additionally, be sure to focus on other aspects of health such as exercise and stress management.

The 20/20 diet is a weight loss diet created by television star and psychologist Dr. Phil.

There are some positive aspects of the diet, such as eating mostly minimally processed foods, paying attention to your reasons for eating, and regular exercise. Collectively, these may help you lose weight.

However, the diet is very restrictive for the first two phases, which may lead to a disordered relationship with food. Further, it limits treats to 100-calorie servings, which may not be satisfying or sustainable.

Instead of trying the 20/20 diet, you may be better off focusing on sustainable healthy lifestyle habits like eating whole, nutrient-dense foods, exercising regularly, managing stress, and developing a positive relationship with food.

Continue reading here:
The 20/20 Diet: Is It Effective for Weight Loss? - Healthline

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