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A little over half a decade ago, Joan MacDonalds health was in tatters. The 76-year-old was so overweight she had trouble walking up a flight of stairs and suffered from arthritis. However, when she was around 70 years old, things got worse. MacDonalds doctor said she would need to take more meds as her blood pressure steadily increased. Sensing that she was crossing the point of no return, Joan MacDonald decided to make a change. With the help of her fitness coach-daughter, the grandma began bodybuilding.

Recently, Joan MacDonald turned 76. The fitness influencer with 1.7 million Instagram followers posted a before and after photograph where she compared her 46-year-old self with her 76-year-old self. MacDonald also shared her anti-aging secrets.

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The before and after collage contained a still of MacDonald from when she was 46 and overweight, wearing a swimming costume. While the picture on the right is a recent photo of the influence at 76. Despite being three decades older, MacDonald looks fitter than her 46-year-old self. Your habits will either make time your enemy or your friend, the 76-year-old wrote in the caption.

MacDonald turned back the clock with weight training and bodybuilding. I had NO IDEA I would end up where I am today, I just focused on trying to make better choices every day, wrote the 76-year-old grandma. She also shared five tips that helped her get fit after 70.

Keep a journal to put your thoughts and feelings down in words, was her first tip. Her second tip was to develop a support system of like-minded souls. Even virtual friends count, wrote the fitness influencer. She also told her followers to start with a few great daily habits.

According to MacDonald, simple yet effective habits like drinking 2 to 3 liters of water to having some protein with every meal makes a difference. Work on mindset as well, by meditating or reading books, was her fourth tip. Her fifth and final tip was, get some exercise in!! even training for 30 mins would do.

She also reminded her followers that success doesnt come overnight, So please dont be fooled by quick fixes. Joan MacDonalds inspiring transformation continues to inspire many.

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Over the years, the author of Flex Your Agehas inspired many to lose weight and adopt a healthier way of life. However, her inspiring story has changed the lives of those like 65-year-old Susan Guidi. Guidi, who also suffered from weight-related problems, stumbled upon the then-74-year-old MacDonald.

Her story inspired Guidi to lose 56 lbs and take up competitive bodybuilding. Now a champion bodybuilder, Guidi wishes to continue her competitive career at least until she turns 80.

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Watch this story | This 34-Year-Old Bodybuilder Makes History as First Liberian Competitor at Arnold Schwarzenegger Strongman Event 2023

What do you think about Joan MacDonald and her tips to turn back the clock?

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76-Year-Old Grandma With Unbelievable Physique, Shares Anti-Aging Secret: Dont Be Fooled by Quick Fixes - EssentiallySports

Malin Anderssonhas hit back at fans who asked how she slimmed down at speed while claiming 'scales were her biggest enemy'.

The Love Island star, 30, took to Instagram on Wednesday to share the body-positive post, where she discouraged pressures to 'look a certain way after you give birth'.

In the snap, she carried herdaughter Xaya, 13 months, as they stood on some scalers and she discussed her journey to losing weight.

Malin wrote in her caption:'HOW DID YOU LOSE WEIGHT SO FAST???? - This is the most received message Ive had.

'I didnt. I bloody didnt. And it was never about the weight. Scales were my biggest enemy and I never want Xaya to go through what I did in my teens.

'Here I stand holding my beautiful one year old. 13 months now to be precise! And let me tell you.. when I gave birth the last thing on my mind was to get up and go for a run or eat anything but takeaways.

'But I decided to make a choice months later for my health and for Xay.

'I got up most mornings on zero sleep and started off running and exercising so so gradually.. I think I had enough of feeling sluggish and depressed. (Post natal). I wanted to feel alive again and full of energy.

'I urge all new mothers to not be fooled by social media and feel pressured to look a certain way after you give birth. Take a look at your beautiful human you created and embrace and enjoy every moment.

'Time flies by so quickly and youll never get it back. There are so many unrealistic expectations that we are faced with daily.. and it makes my heart hurt seeing it online.

'Scales are the devil.. do NOT focus on your weight but how you feel internally. Exercise and eating healthy with great balance offers the best mental health cure I promise you.

'Take each day as it comes.. do not starve yourself, do not compare yourself & just enjoy being a mum.

'Do whatever you want to make yourself happy but make sure you do it for your damn self and nobody else! F**k the scales.'

In her second shot, the TV personality wrote, 'F**k off,' over the scales' screen.

Malin recently posed topless as she hit back at cruel trolls who criticised her for sharing lingerie snaps in a body positive post on Friday.

The influencer took to Instagram to share a sizzling snap of herself as she posed up a storm in white underwear adorned with red flowers.

She placed her arm across her chest as she gave a flash of underboob while posing topless, showing off her incredible figure.

Malin styled her dampened brunette tresses in loose waves cascading across her shoulders as she posed for the mirror selfie in her bedroom.

She showed off her natural beauty as she went make-up free, revealing in an accompanying caption that she had been trolled for her lingerie snaps.

Hitting back at the trolls, Malin - who is a mother toXaya, 13 months, said she loves doing what she wants and shared the snap to show how much she 'loves' herself.

She penned: 'I sometimes get trolls saying I'm always in my underwear.

'Here I am. Minus a bra. In all ma glory. Loving myself. Doing what I want. Because I can. Being a mother, but also Malin.

'Being single cos I know I deserve more. Letting my skin glow cos I don't need to constantly wear makeup.

'Don't you just love doing what ya want?'

The reality star, who has been open about her recent weight loss journey, has previously spoken out about her recent health and fitness regime, as well as the importance of 'self-love'.

It comes after Malin stripped down to her underwear as she took to Instagram to share a positive message and show her 'wonderful stretch marks'.

Reaching out to her 712,000 followers, she wrote a poem to express her personal relationship with her body.

She penned: 'The skin I'm in it's mine. It's been through a lot, the stretch-marks; a wonderful marker of time.

'I may be smaller, abs a bit tighter.. but all the exercise I do - my mind feels lighter.

'The skin I'm in.. it still has personality, different lines.. dimples wrinkles - that's the reality.

'I'm not here to impress, I'm here for me.. but I hope I can encourage someone to feel that bit more free.'

Malin has told of how she had embarked on a new fitness regime and was surprised to see some of her followers weren't happy about it.

Sharing a lengthy post, the beauty hit back at trolls who had criticised her for losing weight after she opted for a 'healthier lifestyle'.

She wrote: 'Let me note losing weight came with me opting for healthier lifestyle choices over a year long.

'Now I've always been an advocate for body positivity and that means embracing every part of you. Whatever size.

'But what I don't like seeing is people judging me for embarking on my fitness and health.. and saying I've lost weight and they don't like it.'

Last month, Malin also detailed her heartbreaking struggle with both pre and postnatal depression.

The influencer bravely revealed that she suffered from 'bad suicidal thoughts' at her darkest, which eventually led to the breakdown of her relationship with her daughter's father Jared.

She admitted that her second pregnancy with Xaya was 'bitter sweet' as she battled with PTSD and depression after the tragic death of her daughter Consy in 2019.

Malin shared a montage of photos from her pregnancy and penned a lengthy message to her Instagram.

She began: 'Hey everyone... I want to talk about a period of my life I havent delved into too much.. I stayed quiet and had a lot of help from family and my closest & I hid a lot on social media.

'Jared was an absolute saving grace and it's one of the main reasons we broke up because it got too much for both of us and I needed to heal and get better mentally.'

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Malin Andersson hits back at fans who asked her how she slimmed down at speed - Daily Mail

Image via Alpilean/YouTube

Finding health advice online is challenging, as it is tricky to separate fact from fiction. Nowhere is this truer than with the alpine weight loss ice hack, a new trend that says it can help you quickly and easily lose weight.

But what is it, and is it dangerous?

This viral trend has been sparked by YouTube ads that purport to be someone talking about how this hack has helped other people, showing an article claiming that a woman lost 50 pounds in 27 days due to the hack. The video also says the narrators stepmother is losing 13 pounds per week due to the same hack.

However, this isnt all that it seems, as the videos are actually an ad for a dietary supplement called Alpilean. This supplement says it can help those who take it quickly lose weight. It should be noted that Alpilean nor this hack are new. In fact, earlier this year, Snopes reported that YouTube has previously taken down videos promoting the product, citing its spam, deceptive practices, and scams policy.

Several people contacted Snopes and explained what happens if you follow the links in the ad. This proves that the promised hack doesnt exist and merely exists to get you to buy Alpilean.

One person explained:

Is the Alpilean advertisement through Facebook real? It takes you to a website that has you watch about an hour-long video to learn about a miracle weight loss ice hack. Its actually just a ploy to sell supplements containing Himalayan herbs with tons of doctor claims and studies. There is not a single negative claim on the first few pages on Google, and the YouTube videos are all very new videos (around five days old) all praising their claims. It is advertised as a quick 17-second habit to reduce weight loss.

Another reader backs this account up. They describe their experience by saying:

Saw this weight loss miracle story on Facebook called the Alpine Hack and features several times a glass of ice cubes. But of course, you have to listen to a 20 min (or so) video explaining where the ingredients come from that are in the capsules you take. Apparently from the Himalayas, 215,000+ people are claimed to have tried it and lost weight by resetting the inner body temperature to burn calories efficiently.

It should be noted that if you search for Alpilean online, youll find many sketchy articles promoting the product. Interestingly, many of these articles use the same or suspiciously similar text, making it clear they all originate from the company behind Alpilean. While some of these articles, like the one onSFGate,are marked as paid advertising, many are not.

Many sites promoting the product are designed to look like more famous publications. One such publication is featured in the currently running video ad, which directs people to an article on USA Health Today, a site designed to look like the USA Today website, despite not being linked to that publication.

This fakery continues as the images the advert uses, claiming to show a persons transformation using the hack comes from a Facebook post made by CodeRedLifestyle, another dieting program. This post was posted in 2016, long before the first mention of Alpilean or its hack.

It is unknown if Alpilean is dangerous or not. However, their deceptive marketing tactics make it likely that the supplement will not have the effects the adverts promise.

The National Institutes Of Healths page on weight loss supplements contains a fantastic table that lists commonly used ingredients in weight loss supplements and points out if they have any evidence of efficiency.When you cross-reference the ingredients Alpilean promotes with this table, you find that most have little to no scientific backing.

This includes:

You should always consult with your doctor before buying or consuming dietary supplements. The National Institute Of Health cites a report by the U.S. Government Accountability Office which notes that:

In summary, little is known about whether weight loss supplements are effective, but some supplements have been associated with the potential for physical harm. Health consequences, which can be serious, may result from the use of the supplement itself or from the interaction of the supplement with medications or foods. People with certain underlying health conditions, such as heart disease, high blood pressure, and diabetes, may be particularly at risk. In addition, supplements may be contaminated with harmful ingredients or may not contain the amount of an active ingredient that is stated on the label.

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What Is the Viral Alpine Weight Loss Ice Hack, and Is It Dangerous? - We Got This Covered

Theyve become popular as celebrities, influencers, and others willing to spend about $1,000 a month have used the medicines to lose weight quickly.

(NEXSTAR) Diabetes drugs Semaglutide and Tirzepatide better known by the brand names theyre marketed under: Ozempic, Wegovy and Mounjaro arent just being prescribed for diabetics anymore. Theyve become popular as celebrities, influencers, and others willing to spend about $1,000 a month have used the medicines to lose weight quickly.

In many cases, its only possible for non-diabetics to get their hands on the drugs because doctors and other medical professionals are prescribing them off label.

Doctor: Ozempic for weight loss can be very dangerous

Off-label prescribing, the Food and Drug Administration explains, is when a health care provider writes a prescription for an FDA-approved drug, but for a use that is unapproved. It is a legal practice.

From the FDA perspective, once the FDA approves a drug, healthcare providers generally may prescribe the drug for an unapproved use when they judge that it is medically appropriate for their patient, says the FDA.

Mounjaro, for example, is only approved by the FDA to help type 2 diabetics control their blood sugar. Doctors can still prescribe it for non-diabetics as a weight loss tool, but thats up to their discretion.

Wegovy, on the other hand, was FDA-approved for weight management in 2021. But heres the catch: The FDA approved the weekly injection for chronic weight management in adults with obesity or overweight with at least one weight-related condition (such as high blood pressure, type 2 diabetes, or high cholesterol). Anyone who isnt obese, or overweight with one of the named conditions, will need the doctor to prescribe it off label.

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Diabetes drugs helping people lose weight, now in short supply

It may or may not be covered by insurance, depending on your plan and conditions.

All three drugs have side effects, including nausea, diarrhea, vomiting, constipation, abdominal pain and gastroesophageal reflux disease.

Mounjaro has also been shown to develop thyroid tumors in rats. Its not clear if the same would happen in humans, but the FDA advises against prescribing these drugs to those with a history of thyroid cancer in their family.

For the latest news, weather, sports, and streaming video, head to The Hill.

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Doctors are prescribing Ozempic, Mounjaro off label for weight loss: Is that allowed? - Yahoo News

Running can get boring at times. How about you shift to some fun exercises for weight loss? Check out the alternatives to running.

Running seems to be the most effective way to lose weight if you arent a big fan of gym equipment. All you have to do is slip into comfortable shoes and clothes, and head out. It will pump up your heart rate and you will burn calories. But what if doing it everyday gets boring for you? You can always go for other exercises as there are many alternatives of running for weight loss. Read on to find out which all exercises may be better than running.

HealthShots connected with transformational life coach and fitness enthusiast Vaneeta Batra, who says that running burns calories for sure. At a 10-minute per mile pace, you will roughly lose 10 calories a minute. The faster you go, the more calories you burn (ways to improve running for weight loss). But if running isnt your favourite activity, there are plenty of other modes of exercise that can help to lose calories at a fast rate. In general, you burn more calories by doing high intensity weight training than you do with running, she says.

Well, this is a slight modification to the usual running you do. Instead of moving forward, high knee running happens in one place. You just need to run in one place while lifting your knees as high as possible, says the expert. Quickly pump your arms up and down during high knee running. It is a vigorous cardio workout that raises your heart rate while strengthening your lower body.

Being an adult does not mean you should stop jumping rope, which is an exercise that you can do indoors or outdoors. You can pick the time and place as well. It burns calories very quickly, and strengthens and tones the legs.

This one is a bit hard, but it is an effective exercise to help to build stronger abs and full-body strength. You can start by holding a pair of dumbbells up to your shoulders. While keeping your core tight, push your hips back and squat down until your squat is parallel to the ground. Then drive through your heels and hips to stand back up, flexing your quads and glutes to finish, says Batra.

You must have seen many kids jumping on a trampoline. But its not just for kids. You just need 10 minutes of bouncing to stay fit. In order to optimise your calorie burn, stay on the balls of your feet, lean forward and bend your knees. Bounce deep into the trampoline and squeeze the core to ensure that all muscles in the body are being used.

Kettlebell swings can help to burn about 20 calories a minute, says the expert If you know how to add kettlebell to your workout the right way, this exercise works very well. Its not a movement that you are used to. It taxes your body to burn fat faster, as the swings are of high intensity.

You can even go for a swim, especially now that temperatures are ready to soar up.

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Bored of running for weight loss? Try out these fun exercises - Health shots

Introduction So, you've been trying to hit your weight-loss goals but something's not quite working. You've been exercising regularly and watching what you eat, but the scale just isn't showing it. It's time to give yourself a boost and get the results you want with Liba Weight Loss Capsules.

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If you're ready to finally unlock life-changing results with Liba Weight Loss Capsules, then read on! We'll explain how they work, why they're so effective, and who can benefit from taking them on a daily basis.

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Ingredients CLA Safflower Oil Omega 3 Beadlets Vitamin 10 Vitamin C Benefits Rapid weight loss Improve overall health Boost metabolism and energy levels Suppress appetite Price $69 Are you ready to unlock life-changing results with Liba Weight Loss Capsules? They are scientifically designed and clinically proven capsules to help you lose weight quickly and easily. Each capsule is filled with a powerful combination of natural herbs, vitamins and minerals that work together to boost your metabolism and curb your cravings.

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Here's how it works: with a combination of natural antioxidants and herbs, Liba helps to reduce bloating and speed up your body's metabolism. Our formula has also been known to suppress appetite, so you can avoid overeating and focus on finding healthier ways to nourish your body.

The Benefits of Liba Weight Loss Capsules When it comes to long-term, sustainable weight loss, Liba Weight Loss Capsules are the best way to go. Not only are they convenient and easy to use, but they come with powerful benefits that will help you achieve life-changing results and get the body of your dreams.

Weight Loss The primary benefit of Liba Weight Loss Capsules is that they can help you lose weight. By using natural herbs with scientifically-backed ingredients, these capsules will help boost your metabolism so you can burn fat fast without strictly following a low-calorie diet.

Boost Metabolic Rate In addition to helping you lose weight, Liba Weight Loss Capsules can also boost your metabolic rate. This means you not only burn calories more quickly, but that your body can get rid of fat faster so that you dont have to worry about the dreaded plateau.

Improve Digestion Liba Weight Loss Capsules also helps improve digestion so that your body is able to absorb more nutrients from the food you eat. This means less bloating and gassiness when eating high-fiber meals as well as improved nutrient absorption for maximum health benefits.

Increase Energy Levels Finally, Liba Weight Loss Capsules can give your energy levels an added boost when taken daily. Without the need for sugary or caffeinated beverages or snacks full of processed carbohydrates, these capsules will keep you energized and alert so that you can stay on track throughout your day while still getting enough rest at night.

Reduce Hunger Pangs Last but not least, Liba Weight Loss Capsules have been designed to reduce hunger pangs so that Understanding Liba Weight Loss Capsules Ingredients If you're looking for a weight loss solution, you want to make sure that a product is backed by science and contains natural ingredients.

Conjugated Linoleic Acid (CLA) CLA is your key to unlocking fat-burning, body-shaping results. It's been proven to help reduce body fat and help preserve lean muscle mass when combined with a balanced diet and regular physical activity.

Safflower Oil Safflower oil is packed with fatty acids like lineolic acid and omega 3, which promote cardiovascular health, reduce cholesterol levels and enhance your overall health and wellbeing.

Omega 3 Omega 3 fatty acids have been shown to improve heart health, support brain function and boost your metabolism. They are essential for maintaining a healthy weight and positive outlook on life.

Beadlets Finally, Liba Weight Losing Capsules contain natural beadlets which help improve digestion and maintain healthy blood sugar levels. They also can help lessen bloating and give you an overall sense of wellbeing.

With these powerful ingredients in one easy-to-take capsule, any goal you set is within reach! How to Take Liba Weight Loss Capsules? So, we know Liba Weight Loss Capsules can help you unlock life-changing results, but how do you take them? It's easy! Liba Weight Loss Capsules are easy to take, and no prescription is needed. Here's what you need to do: Step 1: Decide When and How Many Start by deciding when to take Liba Weight Loss Capsules. If you plan to take the capsules more than once a day, make sure the time between doses is at least 4 hours.

Step 2: Swallow with Water Swallow the capsules whole with 8 ounces of cold or room temperature water (no warm water). Don't chew the capsule or open it before taking it.

Common Questions About Liba Weight Loss Capsules Are you wondering if Liba Weight Loss Capsules are right for you? It's totally understandable to have questions before you try something new and we're here to answer them. Here are the top six questions we often get asked about our weight loss capsules.

Is it safe? Liba Weight Loss Capsules are 100% natural, and backed by extensive research. Every capsule is made with the highest quality of ingredients and manufactured in state-of-the-art facilities following strict health and safety protocols. Before hitting the shelves, each product is tested to ensure it meets all purity and soundness standards set by the USP-NF board. So yes, it's completely safe! How will I know if it's working? Most people start to see results within just a few days of taking the capsules. You'll likely feel lighter and more energetic as the weight falls off. Plus, you can use the Liba companion app to track your progress on a daily basis, it's like having a personal coach supporting you every step of the way.

Is this suitable for vegetarians? Yes! The capsules contain plant ingredients so they are suitable for vegetarians too. And they are free from artificial ingredients or colors, so everyone can give them a try without worry.

Do I need to follow a diet or do exercise? It depends on your fitness goals, but no, taking Liba Weight Loss Capsules does not require you to follow a strict diet or intense exercise regime in order for it to work properly. That said, a healthy lifestyle is always recommended for optimal results so eating balanced meals, getting enough rest and engaging in moderate Safety and Precautions At Liba, we care about your safety. Before you start taking our Weight Loss Capsules, it's important that you know a few key things.

First, don't use this supplement if you are pregnant or nursing. Second, if you have any medical condition or are taking any medications," prescription or over-the-counter. it's always a good idea to discuss supplementing with your doctor first. Finally, make sure to take the capsules as directed and don't exceed the recommended dose.

Possible Side Effects Getting familiar with possible side effects is also important. Possible side effects from taking our Weight Loss Capsules include: Diarrhea Nausea Headache Fatigue Insomnia Dizziness Restlessness Abnormal heart beat Excess sweating and tremors If you experience any of these symptoms or think you may be having an adverse reaction to the supplement, stop use immediately and talk to your doctor right away.

Conclusion In conclusion, the power of Liba Weight Loss Capsules lies in their advanced formula, which works with your body's natural biology to unlock life-changing results. With proper usage and application, these weight loss capsules could help you to experience a steady decline in your weight and eventually reach your ideal weight.

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The Atkins diet, also known as the Atkins nutritional approach, is a popular low-carbohydrate diet that has been around for several decades. The diet was first introduced in the 1970s by Dr. Robert C. Atkins and has since been modified and improved upon. The basic principle of the diet is to reduce carbohydrate intake and increase protein and fat consumption. In this article, we will explore the history, principles, benefits, and potential risks of the Atkins diet.

History

The Atkins diet was first introduced in 1972 in Dr. Atkins' book "Dr. Atkins' Diet Revolution." The book was a best-seller and sparked a low-carbohydrate diet craze in the United States. However, the diet was not without controversy. Many experts questioned the safety and effectiveness of the diet, and there were concerns about the potential health risks associated with high levels of fat and protein intake.

Despite these concerns, the Atkins diet remained popular throughout the 1980s and 1990s. In the early 2000s, the diet experienced a resurgence in popularity, with new books and websites promoting the diet as a way to lose weight quickly and easily. Today, the Atkins diet remains one of the most popular low-carbohydrate diets in the world.

Principles

The Atkins diet is based on the principle that reducing carbohydrate intake will lead to weight loss. The diet is divided into four phases: induction, ongoing weight loss, pre-maintenance, and maintenance. Each phase has different rules and guidelines.

The induction phase is the most restrictive phase of the diet and lasts for two weeks. During this phase, carbohydrate intake is limited to 20 grams per day, and most carbohydrates are eliminated from the diet. Foods that are allowed during the induction phase include meat, fish, poultry, eggs, cheese, and low-carbohydrate vegetables such as spinach, broccoli, and cauliflower.

After the induction phase, the ongoing weight loss phase begins. During this phase, carbohydrate intake is gradually increased, and more foods are added back into the diet. The goal of this phase is to continue to lose weight while finding the level of carbohydrate intake that is right for the individual.

The pre-maintenance phase is a transition phase that helps the dieter prepare for the maintenance phase. During this phase, carbohydrate intake is increased again, and the dieter learns to balance their diet and maintain their weight loss.

The maintenance phase is the final phase of the diet, and it is designed to be followed for life. During this phase, the dieter can eat a wider variety of foods, but must continue to monitor their carbohydrate intake to maintain their weight loss.

Benefits

The Atkins diet has been shown to have several benefits for weight loss and overall health. One of the main benefits of the diet is that it can lead to rapid weight loss, particularly during the induction phase. This can provide a boost of motivation for dieters and help them stick to the diet.

The Atkins diet has also been shown to be effective at reducing body fat and improving metabolic health. Studies have shown that the diet can lead to improvements in blood sugar levels, cholesterol levels, and blood pressure.

Read the Full Article @ https://www.fitnessammo.com/the-atkins-diet-principles-benefits-and-risks-a-complete-guide/

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Best 5 Phentermine Over-The-Counter Brands To Lose Weight In 2023, Top Natural Phentermine Alternative OTC  Outlook India

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Best 5 Phentermine Over-The-Counter Brands To Lose Weight In 2023, Top Natural Phentermine Alternative OTC - Outlook India

Its normal to want to lose weight as fast as possible.

But youve probably been told that its better to lose weight at a slow, steady pace.

Thats because most studies show that people who lose weight slowly are more likely to keep it off long-term. Losing weight slowly also comes with far fewer health risks (1, 2, 3).

However, several recent studies have found that rapid weight loss might be just as good and safe as slow weight loss (4, 5).

So is it actually bad for you to lose weight fast? This article digs into the research to uncover the truth.

According to many experts, losing 12 pounds (0.450.9 kg) per week is a healthy and safe rate (1, 2, 3).

Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism (4, 6, 7, 8).

The most common ways that people try to lose weight fast are by exercising a lot, and by following acrash diet or a very low-calorie diet of fewer than 800 calories per day.

People often prefer the option of eating a very low-calorie diet, since it is often easier to lose weight through diet than exercise (9).

However, if youre just starting a diet or exercise plan, then you may lose much more than 2 pounds (0.9 kg) in your first week.

For this initial period, fast weight loss is perfectly normal. The weight you lose during this time is commonly called water weight.

When you consume fewer calories than your body burns, your body starts dipping into its stores of energy, known as glycogen. The glycogen in your body is bound to water, so when youre burning glycogen for fuel, the body also releases that water (10, 11).

This is why you might experience a major drop in weight during your first week. Once your body uses up its glycogen stores, your weight loss should stabilize at 12 pounds (0.450.9 kg) per week.

Summary: According to experts, losing12 pounds (0.450.9 kg) per week is a healthy and safe rate, while losing morethan this is considered too fast. However, you may lose more than that duringyour first week of an exercise or diet plan.

Losing weight is only half the battle. The real challenge is keeping it off for good.

Most people who follow a diet regain half the weight theyve lost after only a year. Even worse, nearly everyone who follows a diet regains all the weight theyve lost after 35 years (12, 13, 14).

Thats why experts often suggest losing weight at a slow but steady pace. Most studies show that people who lose weight at a slow but steady pace are more likely to keep it off long-term (15, 16, 17).

Also, plans that encourage slow weight loss usually help you build healthy eating behaviors like eating more fruits and veggies and drinking fewer sugar-sweetened beverages. Behaviors like these can help you keep weight off long-term (18, 19, 20, 21).

However, several studies have found that rapid weight loss may be just as effective as slow weight loss, even for the long term (4, 5).

In one study, 103 people followed a rapid weight loss diet for 12 weeks, while 97 people followed a slow but steady weight loss diet for 36 weeks.

Nearly 3 years later, roughly 70% of people in both groups had regained all the weight they had lost. This means that both diets were equally effective in the end (22).

Although these studies found that rapid weight loss was just as effective as slow but steady weight loss overall, its unlikely that a person at home would get similar results.

People in the rapid weight loss groups had support from doctors and dietitians during the weight loss and weight maintenance phases. Research shows that having support from a health professional can improve your chances of long-term weight loss success (23, 24).

Also, doctors and dietitians try to minimize the health risks that come with eating very few calories. These risks include muscle loss, nutritional deficiencies and gallstones.

People who try these diets alone have a higher risk of these medical conditions.

In short, you are more likely to lose weight and keep it off by losing weight slowly. This approach will help you build healthy eating behaviors to keep the weight off, and is safer to do than fast weight loss, especially if you dont have the support of a health professional.

Summary: Most research shows thatgradual weight loss is easier to maintain over the long-term. It helps youdevelop healthy eating behaviors and has fewer health risks than fast weightloss.

While its tempting to try and lose weight fast, its usually not recommended.

Diets that promote rapid weight loss are often very low in calories and nutrients. This may put you at risk of many health problems, especially if you follow a rapid weight loss diet for many weeks.

Here are a few risks of losing weight too fast.

Losing weight is not always the same as losing fat.

While a very low-calorie diet may help you lose weight fast, a lot of the weight you lose may come from muscle and water (4, 10).

In one study, researchers put 25 people on a very low-calorie diet of 500 calories per day for 5 weeks. They also put 22 people on a low-calorie diet of 1,250 calories per day for 12 weeks.

After the study, the researchers found that both groups had lost similar amounts of weight. However, the people who followed the very low-calorie diet lost over six times as much muscle as those on the low-calorie diet (4).

Losing weight too fast may slow down your metabolism.

Your metabolism determines how many calories you burn each day. A slower metabolism means you burn fewer calories per day (25).

Several studies have found that losing weight fast by eating fewer calories may cause you to burn up to 23% fewer calories per day (6, 26).

Two reasons why the metabolism drops on a very low-calorie diet are a loss of muscle and a fall in hormones that regulate your metabolism, such as thyroid hormone (27, 28).

Unfortunately, this drop in metabolism may last long after you finish dieting (6).

If youre not eating enough calories regularly, you may be at risk of a nutritional deficiency.

This is because its hard to consume enough important nutrients like iron, folate and vitamin B12 on a low-calorie diet.

Below are a few consequences of nutritional deficiencies.

Fortunately, you can avoid a nutritional deficiency by eating a diet rich in whole, unprocessed foods. These foods contain fewer calories per gram and are also quite filling, which may help you lose weight (37).

Gallstones are hardened pieces of material that form inside the gallbladder. They can be a painful side effect of losing weight too fast (8, 38, 39).

Normally, your gallbladder releases digestive juices to break down fatty food so it can be digested. If youre not eating much food then your gallbladder wont have to release the digestive juices (40).

Gallstones can form when substances inside the digestive juices sit for a while and have time to join together.

The gallstones can become stuck inside the opening of the gallbladder and cause a gallstone attack. This may cause severe pain and indigestion (40).

Losing weight fast on a crash diet or very low-calorie diet is linked to several other side effects, including (41, 42):

Summary: Losing weight too fast comeswith many health risks. These include losing muscle, decreased metabolism,nutritional deficiencies, gallstones and other side effects.

Although slow weight loss might not sound appealing, there are many things you can do to help speed up the process safely.

Here are a few tips to help you lose weight at a healthy rate.

Summary: There are many ways to safelylose weight faster. For example, you can try eating more protein, eatingslowly, cutting back on sugar and starches, and doing resistance training orhigh-intensity interval workouts.

If you want to lose weight and keep it off, aim to lose it at a slow but steady rate of 12 pounds (0.450.9 kg) per week.

Research shows that slow, steady weight loss is easier to maintain long-term because its better for developing healthy eating behaviors, and is much safer than very fast weight loss.

Losing weight too fast may increase your risk of side effects including muscle loss, lower metabolism, nutrient deficiencies, gallstones and many other risks. This is especially true if you try to lose weight quickly without support from a health professional.

Although slow weight loss might not sound as appealing as fast weight loss, there are plenty of ways to help speed up weight loss safely. For example, you can increase your protein intake, cut back on sugar and starches, and drink more green tea.

Slowly changing your eating and exercise behaviors will help you lose weight and keep it off in the long run.

More here:
Is It Bad to Lose Weight Too Quickly? - Healthline

Best easy bodyweight exercises for weight loss without taking expensive gym memberships  Times Now

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Best easy bodyweight exercises for weight loss without taking expensive gym memberships - Times Now

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