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Liver damage can be seriousbut along with medical supervision, there are ways to help your liver heal. "Non-alcoholic fatty liver disease [NASH] is the most common cause of liver disease in the United States, and is estimated to affect up to a quarter of adults in the world," says Irun Bhan, MD. "It is defined by excess fat accumulating in the liver and usually occurs in people with obesity, high blood sugars (diabetes), abnormal cholesterol or triglyceride levels, or high blood pressure. These disorders often run together and as a group are called metabolic syndrome." Here is how to reverse liver damage quicklyaccording to experts. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Studies show that losing even a small amount of weight can significantly impact liver health. "For people who are overweight or have obesity, the best treatment for NASH is weight loss," says Dr. Bhan. "A landmark study showed that losing 10% of one's body weight can reduce liver fat, resolve inflammation, and potentially improve scarring."

Regular exercise is a great way to help improve liver health. "As a transplant hepatologist and exercise researcher, I am often asked by my patients with chronic liver disease whether or not they should exercise. My answer is always a resounding 'YES!' and sometimes accompanied with a little fist bump they may or may not notice," says Jonathan Stine, MD MSc, FACP. "Exercise or really any physical activity has many well-known benefits for the liver."

"We recommend patients with non-alcoholic fatty liver disease drink three cups of coffee per day, eat four tablespoons of olive oil a day and follow a Mediterranean diet, which emphasizes eating primarily plant-based foods and healthy fats," says Annie Guinane, RD, LDN, CNSC. "Adapting to a Mediterranean diet is hard for patients because we are surrounded by convenience foods and junk on a daily basis. This diet is focused. It is important for patients to be able to sit down and learn about the benefits of the recommended diet and ask questions. Then they can set realistic and attainable goals with a nutrition expert, rather than something that sets them up to fail."6254a4d1642c605c54bf1cab17d50f1e

Research shows intermittent fasting could have a positive effect on liver health. "We know that fasting can be an effective intervention to treat disease and improve liver health. But we haven't known how fasting reprograms liver proteins, which perform a diverse array of essential metabolic functions," says Mark Larance, PhD, a Cancer Institute of NSW Future Research Fellow in the Charles Perkins Centre and School of Life and Environmental Sciences at the University of Sydney. "For the first time we showed that HNF4-(alpha) is inhibited during intermittent fasting. This has downstream consequences, such as lowering the abundance of blood proteins in inflammation or affecting bile synthesis. This helps explain some of the previously known facts about intermittent fasting."

Cutting down on sugar intake can make a difference in how fast the liver heals. "Many people eating a common American diet are developing extensive hepatic fibrosis, or scarring of their liver, which can reduce its capacity to function, and sometimes lead to cancer," says Donald Jump, a professor in the OSU College of Public Health and Human Sciences. "There's a lot of interest in finding ways to help the liver recover from this damage, but this research suggests that diets lower in fat and cholesterol, even if they help you lose weight, are not enough," Jump said. "For more significant liver recovery, the intake of sugar has to come down, probably along with other improvements in diet and exercise."

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Also known as hidden fat, visceral fat is stored deep inside the belly, meaning you often cant see it. While it is vital to have some, as it protects and insulates organs such as the liver and intestines, it can be dangerous if you have too much of it. Having an excessive amount of visceral fat can raise your risk of serious medical issues such as heart disease, type 2 diabetes, stroke, and high cholesterol.

As with subcutaneous fat, which is visible fat, diet and exercise play a part in how much visceral fat we have.

One expert spoke withExpress.co.ukabout the best ways to target visceral fat.

Nutritionist for JustCBD, Nataly Komova, said: Visceral fat accumulates in the belly when we eat lots of foods, especially those high in fats, and do little or no exercise.

Abdominal fat reduction is among the top weight loss goals for most people.

READ MORE:Diabetes: Seven fruits that could cause sharp rise in blood sugar - 'Can be dangerous'

There are multiple ways individuals can cut belly fat, including consuming healthy foods.

She recommended eating foods high in soluble fibre to burn belly fat.

Meals that contain soluble fibre nutrients can effectively lower abdominal fat, she said.

Fibre works by delaying the absorption of nutrients, fats, and food digestion.

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She added: Protein nutrients curb your food cravings and hunger senses, which lowers your intake of unhealthy foods that add to your fat levels.

Foods high in proteins boost body metabolism-enhancing the burning down of fats for energy. Add low-fat milk, nuts, seeds, legumes, meat, whole eggs, and fish to your diets for fast abdominal fat reduction.

Its not possible to know how much visceral fat is hidden in the body without imaging tests.

But you can get a rough estimate by measuring your waist using the belly button as a marker - for women 35 inches or more can signal visceral fat and for men its 40 inches.

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Visceral fat: Certain type of carbohydrate will effectively burn belly fat, says expert - Express

to start

Of course, losing weight is not easy, but by making efforts, success is definitely achieved. This is the reason why some people are not able to start due to laziness. The doctor believes that the simplest way to lose weight is that you start.

The doctor believes that discipline and patience are needed to get the result of any work. This rule should always be kept in mind when it comes to losing weight. Many people play with their health in order to get fast results.

The doctor told that every day we give ourselves some excuse and say diet pakka from tomorrow or I will start from Monday. The question is, yesterday was Monday, but have you started? You might not have the answer. Thats why start with to lose weight.

To lose those 10 kilos, you have to change your diet. You have to change your habits. Your schedule will have to change. In short, everything around you will have to change, but everything will come later. The first step is getting started.

Your mind and body will probably try to keep you in your comfort zone when you are ready for it. Your body will crave your favorite food. But its just your mind and body trying to protect you. So create a mindset. Accept that there will be troubles but you have to persevere.

Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more details.

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Want to Lose 10kg Weight Quickly? This one solution of Weight Loss Coach will give instant results - News Day Express

While some weight gain is not all bad and even sometimes necessary for our health, visceral fat is another matter. This kind of fat, experts warn, is not seen with the naked eye, and wraps around the abdominal organs deep inside the body. To avoid this, its imperative to create a balanced diet, and to avoid eating certain foods and carbohydrates every day. We checked in with health and nutrition experts for more information.

Read on for details regarding 3 carbs to skip (white flour, white rice, and other processed foods) from Dr. Gabriela Rodrguez Ruiz, MD, PhD, FACS, board-certified bariatric surgeon at VIDA Wellness and Beauty and Lisa Richards, registered nutritionist and creator of The Candida Diet.

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White flour, white rice and other processed foods all fall under the category of refined carbohydrates, Richards says, and these must be avoided if your goal is to prevent unnecessary weight gain. "Refined carbohydrates have many negative side effects for our health and belly fat is just one of them," she explains.

White and enriched breads in particular, have undergone a refining process where the "fiber and beneficial nutrients are removed," Richards notes, and, "possibly replaced with synthetic versions." These refined carbs, she adds, lead to "quick sugar spikes and inflammation, both of which stall weight loss and damage health."

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Rodrguez agrees, and stresses to "avoid white flour, white rice, and processed foods made with these ingredients." Specifically, she says, since white flour has been refined, it is "easily digested and turned into sugar, which raises insulin levels and leads to fat storage."

Processed foods made with white flour are also "high in calories and low in nutrients," she points out. "You don't quickly get full after eating them, which can lead to overeating without you even realizing it," she warns, and this can contribute to weight gain.

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White rice is another carb to avoid, Rodrguez says. She deems it to be a high-glycemic food, which means it causes a quick spike in blood sugar levels. This, too, she says, can lead to "insulin resistance and fat storage, especially in the abdominal area."

White rice is high in carbohydrates but low in fiber, and she explains that a one-cup serving provides 242 calories, 53.4 grams of carbs, and only 0.6 grams of fiber. "A low-fiber diet has been linked to weight gain and obesity because it does not provide the satiety (fullness) that fiber does," she adds.

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To avoid these carbs and the associated weight gain, Rodrguez recommends eating whole grains, like brown rice and quinoa, and beans. "Incorporating more vegetables and fruits into your diet can also help, as they are high in fiber and water, which allows you to feel full," she says. In addtion, she dubs oranges and pineapples to be "particularly good at helping cut visceral fat, as they are full of nutrients, fiber, and vitamin C."

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A rule of thumb, Richards concludes, is to look at the ingredients list and avoid any breads that start with 'enriched.' A diet high in protein, she suggests, can help to reduce and prevent belly fat. "Lean protein both boosts metabolism and increases satiety," she says, and "an increased metabolism will lead to weight loss."

Having a feeling of fullness, she continues, will "prevent overeating and indulging in calorie-dense, sugar-laden foods." Some high-protein foods she advises to consume to lose your belly fat and keep it off include "lean poultry, fish, nuts, eggs, low-fat cottage cheese, Greek yogurt, chia, lentils, and quinoa."

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3 Sneaky Carbs You Should Stop Eating Immediately Because They Lead To Visceral Fat - SheFinds

Grief is the price we pay for love is a quote from Queen Elizabeth II.

The phrase feels poignant given the death of Britain's longest-reigning monarch, but also for me as I lost my cat Amy, who was 7, last week, too.

Originally rescued from the streets of Abu Dhabi, she had been with me for five years before she got sick.

Ill admit during those years there was always some uncertainty about whether Id stay in the UAE or go elsewhere. And even though I wasnt sure where the next place would be, I never once imagined going anywhere without her.

When she first came to me, she was malnourished after being dumped on the streets. Her ribs and spine were visible because of how underweight she was. It was a heartbreaking sight to see but I could tell she was a fighter. Over time, she flourished into this beautiful, fluffy cat, all because of some love and care.

Amy at two, when she was rescued off the streets. Evelyn Lau / The National

When she got ill this time around, she completely stopped eating and started to lose weight quickly. The vet suspected cancer but it was irreversible kidney failure that was causing her health to decline so rapidly.

As a pet parent, I always tried to prepare myself mentally for such a loss because I knew this day would eventually come. Even so, it still hurt a lot.

Holding her in my arms, I could feel how frail her body had become as she dropped to just 2.9 kilograms from the 4.5kg she once was. Her eyes were sunken, but, looking into them, I could still see the sweet little girl that Ive loved since the moment she entered my life.

I went for a second opinion, in case there was even a chance to save her. Unfortunately, the second vet came to a similar conclusion. While at the clinic, there were so many tears, but also hugs and kisses and gratitude to her for bringing so much joy into my life.

After the difficult decision was made, it somehow felt like she knew her pain would be ending soon even though it meant that mine would begin. And I was OK with that, because she deserved the same comfort she had given me for so long in our time together.

Evelyn Lau with her cat Amy at the veterinary clinic. Evelyn Lau / The National

In just a few seconds, she was gone. My partner and I stayed in the room as our tears flowed again. We gave her our final kisses and stroked her one last time. I will forever be grateful I had time to say a proper goodbye something that isnt always the case.

We went home with an empty cat carrier, a sorrowful reminder of our loss. Sometimes I wonder if Amy knew how deeply I loved her and how much she meant to me.

The pain is still fresh, less than a week on. I look to the chair she used to sleep on or places she would hide around the house. I know that shes no longer going to come into a room and sit down next to me, but I still look up, just in case.

She taught me so much about life, love and loss and how it's OK to say goodbye when the time is right. While Great Britain mourns their queen, I mourn mine.

Goodbye my sweet Amy, and thank you for everything.

Updated: September 16, 2022, 8:34 PM

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Putting my cat to sleep broke my heart but it was the right thing to do - The National

After the summer, the extra kilos typical of the excess of this period become apparent. disordered eating and lack of exercise During these months of holidays and good weather, demand rises in September from people wanting to fix the line.

However, it should be emphasized that you have to take it easy. Juan Ruiz Lpez, a graduate in physical activity and sports science and a personal trainer, cautions that No major change is achieved overnight. If it was something easy, simple and fast, everyone would be fit and with a good physique. Similarly, he stresses that it is not necessary to train every day, but to plan the week well: If we over-train and suffer from constant extreme pain that makes us lead a normal life, If it stops, there is a higher chance of abandonment.

If we train excessively, we have to face extreme rigidity which prevents us from leading a normal life.Juan Ruiz Lopezpersonal trainer

So, we show you seven exercises to do at the gym or on the road that will help you burn calories and get back in shape:

According to Ruiz, his recommendation is to do customized strength training for each Increase muscle mass and thus speed up our metabolism, Being fast, calorie consumption will be higher at rest and, therefore, it will be easier for us to lose weight. Experts recommend combining it with high-intensity aerobic exercise such as HIIT (short recovery period followed by fast and intense bursts).

This is something basic. Too many run as to walk hey riding a bicycle They will help to burn fat quickly. Depending on the intensity, you can burn up to 350 kilocalories in half an hour of exercise. To make it even more effective, it is recommended to do this activity first thing in the morning and on an empty stomach. If its with a healthy breakfast, well start the day off on the right foot.

A classic and effective exercise. can be burnt 14 calories per minute And, in addition to helping us lose weight, it will improve our cardiovascular system and our coordination and agility. This is an ideal activity for toning the arms and legs, while strengthening both the upper and lower body.

This is a very thorough exercise that measures the anaerobic resistance and which you work with. abdomen, back, chest, arms and legs. To do them, start from a seated position, with your hands on the ground and your head up. Then the legs are switched back and the push-up is performed to the chest. After that, we raise our legs again to the starting position and we jump, raising our arms. Exercise should be fluid and non-stop, so good coordination is essential. With this activity you can lose up to 400 kilocalories For six sets of 10 to 12 burpees.

In this a. involves making race without leaving the site And with great speed, raising the knees. You can burn 12 to 14 calories per minute. In addition, we will improve our running technique and coordination, we will strengthen the lower body and we will increase the reactive ability of the ankle.

In half an hour, we can burn between 200 to 300 kilocalories by swimming. In addition, it is One of the most complete games, Because we will increase the capacity of our lungs and muscles as well as blood pressure. In terms of style, swimming front crawl, breaststroke and butterfly will burn more fat (between 600 to 700 kcal in an hour) than backstroke (440).

What we have already written in El Debate is something simple and within reach of everyone. This aerobic exercise allows us to work the leg muscles, burn fat and expend energy, that improves heart rate and lung capacity. It is estimated that climbing stairs for 10 minutes is equivalent to doing 12 burpees.

It is essential to do aerobic training along with a good diet. As Juan Ruiz points out, losing weight is very simple and at the same time very complex, Its a matter of math, calories that go in and calories that go out. Therefore, we should take into account the food we eat and monitor the number of kilocalories in them. Our calorie consumption will be higher when exercising, but If we burn more calories than we consume, we will never lose weight.,

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Seven Exercises That Will Help You Burn Calories - Nation World News

Weve all seen them. Plastered over magazine covers at your local grocery store, reads Lose 20 pounds in 1 week!

New diets are coming in hot and every day it seems like theres something new to the weight loss game that works better. But, if diets worked, why are we having to keep doing them?

Despite what the media conveys, there is no secret to weight loss. Whether you are doing Keto, Paleo, Carnivore, Whole30, or anything between, a diet is a diet.

Research continues to prove that diets dont work. Any eating pattern change that is too drastic harms sustainability.

If we are unable to sustain the changes we make, any weight loss we have achieved in the process will come right back on.

Instead of hanging on to the yo-yo train, take the next stop and consider some of the tips below.

The key to successful weight loss is being able to stick with the changes you make. This means making changes that are a little bit smaller and less drastic.

Without further ado, here are 8 science-backed tips that can help you lose weight fast and sustainably.

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According to theDietary Guidelines for Americans,a balanced diet should include the five food groups. This includes fruits, vegetables, whole grains, low-fat dairy products, and protein.

You should also aim to consume low amounts of processed foods. These tend to be high in added sugar, sodium, and saturated fats.

To help you balance your plate, the USDA has created theMyPlategraphic for reference. This graphic shows what a typical meal should include, along with the portions.

For example, they recommend aiming to fill half of your plate with fruits and vegetables. The other half of your plate should consist of a fourth protein and a fourth carbohydrate.

To put this together, consider you are planning to have chicken with rice and a side salad. When you make your plate, fill half with the salad, a fourth with chicken, and a fourth with rice.

If you are planning to have pasta that contains only noodles and a cream sauce, throw in some protein and some veggies. Any meal can be adjusted to fit within these guidelines.

Balancing your meals helps to ensure you are getting a variety of nutrients. It also helps to keep you feeling full and satisfied for longer.

Protein, healthy fats, and fiber, all help to keep us fuller during our meals. If we are missing one of these components, we are a lot more likely to overeat throughout the day.

Its a mistake many of us make, some daily, and thats drinking your calories. What we drink, although often overlooked, can be impactful on our waistline.

Cutting out sugar-laden beverages can mean big weight loss for those who consume them regularly. These include sodas, juices, energy drinks, sugary coffees, sports drinks, and more.

Although they are delicious, they can be packed with sugar and calories, even in drinks, we may not consider sugary, such as fruit juices.

For example, a 12-ounce can of Pepsi contains 150 calories and 41 grams of added sugars. For someone who consumes 3-4 of these daily, enough to be an extra meal.

Consuming excess amounts of added sugars can have a large impact on our weight and our health. According to theAmerican Heart Association, added sugars should be limited to no more than 6-9 teaspoons per day, about 24-36 grams.

Research shows that a high intake of sugar-sweetened beverages can skyrocket our risk of developing obesity. It can also raise our risk of developing other chronic conditions, such as type 2 diabetes, heart disease, kidney disease, and more (1,2).

Instead of reaching for a sweet drink, opt for water. Many Americans are not consuming enough water throughout the day.

This can lead to low energy levels and increased incidences of snacking. Although there is currently no set guideline for recommended water intake in adults, a good rule of thumb is 64 ounces.

If you dont love water, try dressing it up by infusing it with fruit. You can also choose to eat more hydrating foods, such as watermelon, cucumbers, grapes, and celery.

You may think youre doing yourself a favor by choosing to cut out a meal or two, but this is wreaking havoc on your metabolism. When we go long periods without eating, its more likely that we will over-eat later in the day.

Instead, plan to eat consistently, whether that means three meals per day, snacks in between, or small, frequent meals. The key is what best controls your hunger levels so that you do not feel the need to overeat at your next meal.

Be sure to use tip #1 to help build your meals and always include a snack that contains a protein source to get the most bang for your buck.

If you are a snacker, re-evaluating your snack choices can help lead to significant progress when it comes to weight loss. When choosing a snack, its important to be mindful of the choices you make in terms of food quality and calories.

Try to limit choosing highly processed food items for snacks, such as chips, cookies, crackers, etc. These foods are easy to overeat and often contain high amounts of calories, sodium, added sugars, and saturated fats.

Instead, try pairing a fruit or vegetable with a protein source to keep you satisfied without all the additional calories. This could be apples with cheese, a banana or celery with peanut butter, or cottage cheese with pineapple.

Aim to keep more of these options in your fridge or pantry to encourage you to choose them over processed snack foods. This tip could help you cut down on the extra calories and boost your nutrition with a simple swap.

Being fully present during your meals and snacks can make a big difference when it comes to your eating habits. Many of us are guilty of distracted, emotional, and even boredom eating.

Its no secret that eating can be pleasurable. Because of this, we often reach for food to cope with different emotions. This can lead to overeating and weight gain.

Practicing mindful eating strategies can help us make better food choices overall. This can lead to progress with sustainable weight loss.

Mindful eating is an approach created to help us recognize and better cope with our emotions when it comes to food. Studies on mindful eating show weight loss promise from behavior change and overall stress reduction (3,4,5,6).

Next time you plan to enjoy a meal or snack, consider the following:

Its common to want to perfect the art of weight loss however, this often leads to the all-or-nothing mentality. This thought process can be detrimental to any weight loss progress. Remember that all foods can fit in a healthy diet.

Instead of focusing on what foods you cannot eat anymore, or labeling foods as good or bad, practice moderation. Emphasize adding more good foods to your diet versus cutting out everything you feel is bad.

If you have a bad meal, a bad day, or a bad week, instead of filling yourself with guilt, focus on moving forward.

Just because you didnt eat as well as you had hoped during that time, doesnt mean you failed. Failure only occurs when we stop trying.

Many people underestimated how important getting adequate sleep is. To be present, energized, and make the best decisions each day, we need to be well rested.

In fact, there is a strong connection between sleep and weight. When we dont get adequate sleep each night, our hormones become disrupted. This includes hormones that play a role in appetite, Leptin (which promotes fullness), and Ghrelin (which promotes hunger).

Its also believed lack of sleep can affect our food preferences. This can increase our chances of reaching for high carbohydrate, calorically dense foods (7).

Its recommended to get a minimum of 7-8 hours of uninterrupted sleep each night. If you struggle with getting enough sleep, consider the following:

Last, but certainly not least, get your body moving. Physical activity is a great way to accelerate your weight loss progress.

To make the most out of your weight loss journey, aim to incorporate both aerobic exercise and strength training.

TheCenter for Disease Control and Preventionrecommends 150 minutes of moderate-intensity activity each week. That is about 30 minutes per day of any exercise that gets your heart rate up.

Its also recommended to include at least 2 days of strength training exercise. These exercises should target the major muscle groups (legs, hips, back, abs, chest, shoulders, and arms).

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Since two-thirds of Americans have obesity or are overweight, it is no wonder that many people want to find ways to lose weight. Making a habit of exercising, eating fewer calories, and managing stress are all common ways that people try and tackle their weight management goals. And among the good-for-you food choices that make frequent appearances on a weight loss diet, smoothies tend to top many peoples' lists.

Sure, sipping on a mixture of fruit, veggies, and other smoothie ingredients can be a simple way to sneak in some important nutrients. But if you aren't careful, your concoction can be loaded with excessive amounts of added sugar, calories, and other factors that may work against your weight loss goal.

If you are on a quest to find some low-sugar smoothie recipes that may help you lose weight, you have come to the right place. Enjoying these smoothies along with incorporating proper exercise, eating balanced meals, and prioritizing sleep may help you reach that goal weight that you have been striving to achieve in a natural way.

Be sure to bookmark these five low-sugar smoothies for rapid weight loss the next time you are craving a smoothie but don't want to sip on a sugar bomb. Read on, and for more on how to eat healthy, don't miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Berries are a quintessential smoothie ingredient, thanks to their natural sweetness that comes in a lower-calorie package. But the stars of this weight management-supporting smoothie are the surprising additions of ginger and cayenne.

Data shows that ginger intake can reduce body weight, and cayenne pepper may help with optimizing hunger control and burning calories. Having a smoothie made with these powerhouse ingredients may be your secret weapon on your weight loss journey.

Get the recipe from Minimalist Baker.

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The addition of zucchini and greens gives this smoothie some bulk with very few calories, helping provide a major satiety factor that may help people support their weight loss goals. The burst of blueberry may help improve weight maintenance, according to data published in Advances in Nutrition.

Get the recipe from Minimalist Baker.

A Fall Green Smoothie can be enjoyed any time of the year, as it is loaded with low-calorie ingredients along with weight loss-supporting additions like flax seeds and apple cider vinegar. In fact, according to the results of a systematic review and meta-analysis published in Obesity Reviews, the authors conclude that whole flaxseed is a good choice for weight management, especially for overweight and obese individuals.

This refreshing smoothie can also be enjoyed as a frozen pop. Simply pour this mixture into popsicle molds and freeze until solid.

Get the recipe from With Food and Love.

Dragon fruit is a perfect addition to a lower-sugar fruit smoothie or bowl thanks to its powerful flavor that goes well with almost any other fruit out there. With three grams of fiber and six grams of proteinall for just 182 calories, this smoothie bowl certainly qualifies as a great option for weight loss plans.6254a4d1642c605c54bf1cab17d50f1e

Get our recipe for Tropical Dragon Fruit Smoothie Bowl.

This smoothie is a major nutritional powerhouse made with no added sugars or anything artificial. Packed with antioxidants, healthy fats, and fiber, this smoothie is a perfect recipe for those trying to manage their weight and limit their added sugar intake.

Adding turmeric to this smoothie gives this dish even more weight management support, as data shows that consuming curcumin, an active compound found in turmeric, is linked to reduced BMI and weight among those with metabolic syndrome.

Get the recipe from With Food and Love.

Lauren Manaker MS, RDN, LD, CLEC

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5 Low-Sugar Smoothies for Rapid Weight Loss - Eat This Not That

Whether youre just getting back on track with your weight loss goals, or youve been at it for a while now, you may have noticed that the last 5 to 10 pounds feel like the hardest to lose. Youre not imagining it.

The truth is plateaus on the scale and slow weight loss arent uncommon.

So why does fat loss become more difficult as we age, when in our teens and 20s the weight would melt off?

When youre busy with family, work, school (or all the above) prioritizing exercise or even finding the time to be active can be difficult, especially if youre exhausted. If youre not active, you could easily eat more calories than youre burning.

After age 30, we continue to lose lean muscle at a rate of 3-8% per year. [1] Lean muscle burns more calories than fat. But if you dont actively strength train to maintain your muscle, metabolism slows and your body will burn fewer calories than it did before, making it easy to gain weight.

This one is huge! Stress can make us feel too tired to want to exercise, but whats worse, it can make us crave junk food while raising cortisol, the stress hormone linked to weight gain. Cortisol is especially notorious for causing that stubborn belly fat. [2]

Sleeping fewer than 7 hours a night has been linked in many studies to a higher body mass index (BMI) and weight gain. [3, 4]

Those who sleep poorly quality are also more likely to make poor food choices and eat more. [5] This can make a tremendous difference when youre trying to lose weight.

Convenient prepared foods, takeout, and grab-and-go food are easy and quick options when were too busy to cook. But these foods are often high in calories, sugar, and unhealthy fats that promote weight gain and negatively affect our fat-burning hormones. They also usually have little to no nutrition, which can leave us hungry and prone to constant snacking and overeating. [6]

Natural drops in estrogen in women and testosterone in men after 40 can encourage weight gain as can pregnancy and menopause.

Poor thyroid function (hypothyroidism) can trigger thyroid hormones to go out of balance needed for healthy metabolism, causing weight gain. [7]

The good news is that if youre ready to lose the last 10 pounds, it may take a determined mindset and commitment, but it is possible!

Whether youve been trying to lose weight for a while, or youre ready to get back on track, here are a few tips to help you finally lose those stubborn pounds.

If you want to lose weight, eating whole and plant-based foods is key for a few reasons. [8]

Full of vitamins, minerals, antioxidants, and fiber, whole foods not only nourish our body but also keep us fuller longer with fewer calories than processed foods, which can increase hunger cravings, encourage us to eat more, and sabotage our weight loss goals. [9]

The body also uses whole foods more effectively while promoting balance so we can burn more fat.

Healthy whole foods to include in your diet can be lean meats, fish, eggs, veggies, leafy greens, berries, whole grains, plain Greek yogurt, and sweet potatoes.

When cooking, also skip frying and roast, bake, saut or steam instead.

You cant underestimate the power of protein! Eating protein in the right amounts can promote weight loss. But unfortunately, most of us dont eat enough of this important macronutrient.

Not only does the body finds it harder to store protein as fat, but it stimulates hormones that make us feel more feel full and satiated after we eat (peptide YY, GLP-1, and cholecystokinin) while also decreasing our hunger hormone ghrelin. [10]

In fact, a study published in Nutrition Journal found that protein is more satiating than fat and when we eat a high-protein diet, we snack less. This strategy can help us take in fewer calories, lose more weight and maintain that weight loss over the long term. [11]

We also need protein to build and maintain lean muscle. More muscle requires our body to burn more calories, which can speed up fat loss when were active. [12]

Excellent sources of lean protein include chicken, turkey, beef, fish, shrimp, Greek yogurt, tofu, tempeh, and beans.

To lose those last 10 pounds, cut refined sugar from your diet.

The problem with sugar is that it is high in calories with zero nutrition to show for it. Whats worse is that sugar can stimulate our hunger hormone (ghrelin) encouraging us to overeat, making it a major cause of weight gain. [13, 14, 15 ]

Plus, we usually find sugar in foods with other high-calorie, high-fat, low-fiber ingredients, foods like white flour, butter, and oil. Hello, baked goods! These make us feel good in the short term, but in the long run can cause energy crashes, leaving us craving more and more of the bad stuff.

Obvious sugary treats that can sabotage our weight loss include foods like muffins, doughnuts, cookies, candy and soda, and cake. But sugar can also hide in prepared foods like BBQ sauce, tomato sauce, salad dressings, energy drinks, granola bars, protein bars, yogurt, and ketchup.

Always check labels for clean ingredients and only buy items that are made with foods you can pronounce. Skip anything with preservatives and artificial flavors.

Even natural sources like honey and maple syrup are still sugar and should be avoided.

When your sweet tooth strikes, reach for a piece of fruit, Greek yogurt with berries, or a piece of zero-sugar, chocolate instead.

To lose fat, you consistently need to burn more calories than you consume each day.

The problem is most of us dont know the nutritional value of the foods were eating in relation to the portions were eating them.

And many foods marketed as healthy have sneaky amounts of sugar, high amounts of fat, or lower amounts of protein, which can put us in a calorie surplus.

For example, only 2 tablespoons of peanut butter have a whopping 188 calories!

Thats why its helpful to track your food so you can see which eating or drinking habits are sabotaging your weight loss.

And research is showing evidence that eating your macronutrients (protein, carbohydrates, and fat) in the right ratios can be more effective than counting calories alone. [16]

The best way to keep track of your macros and your daily food intake is to start by downloading a food tracking app like MyFitnessPal, MyPlate, or Calorie Counter.

These apps will quickly calculate your daily calorie needs along with the ratio of macros you should eat for your weight loss goals. You can also use a macro-counting calculator online (like this one) to find the macro ratios best for you.

Though not totally necessary, using a kitchen scale can make tracking your food more accurate. But it will help you see the nutritional value of foods in relation to portions.

For example, if you exercise less than 1 hour each day, its recommended your total food for the day should contain 30% protein, 30% fat, and 40% carbs.

The best part is that counting macros apps work with any diet (keto, Mediterranean, vegan, etc.) and most of the macro counting apps also have meal plans, so you dont have to struggle with figuring out what to eat.

You may find logging your food tedious at first, but understanding the nutritional value of what youre eating can be a huge eye-opener and the difference between seeing the scale move or not.

Drinking more water is one of the simplest changes you can make to help you burn more fat to get the pounds off.

Thirst from dehydration can mimic hunger, which means if were not drinking enough water, we may take in excess calories we dont need.

A 2015 study found that drinking about 16 ounces (500ml) of water 30 minutes before meals may help with weight loss, while an earlier study in the Journal of Endocrinology & Metabolism found that drinking 16 ounces of water increased metabolic rate by 30 percent. [17, 18]

Experts now recommend drinking half your weight in ounces of water per day. So a 150-pound person would drink 75 ounces of water per day. But you may need to drink more if you sweat and exercise a lot or live in a dry area.

If you forget to drink enough water throughout the day, try using a water tracker app on your phone. Or grab yourself a water bottle with time markers to help you remember to drink enough H20 throughout the day.

Vegetable oils like canola, soybean oil, cottonseed oil, safflower, sunflower oil, soybean oil, and foods made with them like margarine, were once mass-marketed as heart and body healthy alternatives to olive oil, butter, and lard. In fact, increases in vegetable oil consumption have coincided with greater rates of chronic diseases and obesity.

A recent animal research study found that soybean oil caused 25% more weight gain than other fats and may even be worse than sugar for weight gain. [19] And may be because of their high content of omega-6 fatty acids, which can promote inflammation in the body and weight gain.

While we need some omega-6 fatty acids to stay healthy, the typical Western diet can supply 10 or more times the amount of the anti-inflammatory omega-3 fatty acids ideal for health. [20]

Studies show that getting more anti-inflammatory omega-3 fatty acids in your diet may not only increase metabolism but help you burn more fat. [21, 22, 23]

To get more omega-3 fatty acids in your diet, eat at least 3.5 ounces (100 grams) of fatty fish like wild-caught salmon at least twice a week or take a fish oil supplement.

A study published in the Journal of the International Society of Sports Nutrition found participants who took fish oil supplements lost an average of 1.1 pounds (0.5 kilograms) of fat and also a decrease in the stress hormone cortisol, thats associated with weight gain. [24]

When cooking, choose other healthy oils like ghee, olive oil, coconut oil, and avocado oil.

For another healthy fat, it may be worth working MCT oil(medium-chain triglycerides) into your diet, which research has shown can increase metabolic rate, reduce hunger and preserve muscle mass during weight loss. [25, 26, 27 ]

A flavorless oil extracted from coconut oil popular with keto dieters, MCTs are quickly and easily absorbed short molecules of fat that the body can use for immediate energy needs.

A small study with 8 men found that 12 tablespoons of MCT oil daily increased their metabolic rate by 5%, burning them an average of 120 additional calories per day. [28]

Thats over 12 pounds per year!

Never use MCT oil for cooking with heat. Try adding it to your morning coffee, and protein shakes, stir it into soups, or drizzle it over salad.

Practiced for centuries by cultures around the world, intermittent fasting (IF) is a simple practice that alternates periods of eating followed by periods of not eating. Inter With Intermittent Fasting since youre eating in a smaller window of time, youll most likely consume fewer calories, which can help you lose more weight. [29]

Studies show that intermittent fasting can also lower insulin levels and balance blood sugar while increasing Human Growth Hormone (HGH). This can boost metabolism and fat burning, and may promote building muscle mass as well [30, 31, 32]

According to a 2014 study review, intermittent fasting can help you lose anywhere 38% of your body weight and 47% of your waist circumference over 24 weeks. This is a huge amount. [33]

There are various ways to incorporate fasting into your routine, but the 16/8 method is the easiest to adopt. Simply fast for 16 hours (during sleep counts) and only eat during an 8-hour window. An eating window from noon to 8 p.m is popular and I find it easy to stick to.

And be sure to continue drinking water during your fasting window. Zero-calorie beverages like coffee and tea are okay to drink, but adding milk, creamer, or sugar will break your fast.

With intermittent fasting, its best to start slowly and work your way up over a few weeks to get your body used to not eating for extended periods of time.

Meal planning can help you avoid binge eating or grabbing unhealthy food when youre hungry. And when you have food ready to go, youll be more likely to stick to making better choices.

There is a variety of meal planning websites and apps available to help you. If you dont have time to prep and cook, consider a healthy meal delivery service.

Popular diets that many have had success losing weight with include:

Keto: This ultra low-carb high-fat diet focuses on switching your bodys energy-burning system from carbohydrates to ketones to help us burn that hard to budge fat. The benefit of the keto diet is that those who stick with it report losing fat rapidly. With a higher intake of dietary fat, you wont feel hungry. While good for quick weight loss, you may find sticking to the keto diet not sustainable in the long run.

Mediterranean Diet: This anti-inflammatory diet that doesnt cut any food groups focuses on eating the way they do in the Mediterranean with lots of vegetables, fruits, whole grains, lean meats, and healthy fats from fish, olive oil, and walnuts. A British study found that those who stuck with the Mediterranean diet for over 12 months lost 5-10% of their body weight and were twice as likely to keep it off. [34]

You cant exercise the pounds off if youre not eating right. It wont work.

But combined with a healthy diet, exercise is the next best thing to help you lose pounds.

Not only can exercise help you burn more calories to put you in a calorie deficit you need to achieve weight loss, but it can also reduce stress, boost mood, improve sleep and help build and tone muscles. And more muscle equals more calories burned.

Walking: Studies have shown this low-impact form of exercise is an effective way to lose weight. A 12-week study of 20 obese women found that walking for 5070 minutes 3 times per week reduced body fat and waist circumference.[35]

And walking is easy to work into any routine or budget. Aim to walk at least 30 minutes 5 times a week, working your way up to 7000-10000 steps per day.

Get a simple pedometer, fitness watch, or app on your phone to help you keep track.

Running/Jogging: Studies have shown that while burning calories, jogging and running can also help burn that stubborn belly fat (visceral fat) linked with the onset of a variety of chronic diseases, including heart disease and diabetes. [36, 37, 38]

HIIT: High-intensity interval training is a great way to torch calories in a short amount of time and includes periods of intense exercise alternated with a short period of rest. You can do HIIT workouts in as little as 10-30 minutes and exercises include planks, burpees, situps, squats, jumping jacks, and more.

According to a 2019 study in the British Journal of Sports Medicine, HIIT workouts burned 28.5% more fat than continuous forms of moderately paced exercise. [39]

You dont need any special equipment, but if youve never done HIIT before, its best to seek out the help of a fitness professional to help guide you through a workout thats safe and effective for your fitness level and ability.

Weight Training: Lifting weights can help you get stronger, but also help build muscle and burn more fat. [40, 41, 42]

A study over 24 weeks found weight training boosted metabolism by 9% in men (140 more calories per day) and 4% in women, burning them an additional 50 calories per day. [43]

If you dont know how to weight train or what HIIT exercises to do, try a remote personal training app.

Our favorite is Future, where you take a quiz and get paired with your own live elite fitness coach, who will make you effective workouts and guide you to burning more fat every day. You can give Future a try for only $19!

To lose the last 10 pounds exercise is important. But you can also increase your calorie burn throughout the day by doing ordinary tasks like laundry, cooking, going up and down stairs, and standing or walking more when shopping.

Referred to as NEAT or non-exercise activity thermogenesis, doing these simple tasks can add up to thousands of calories throughout the year and help you lose extra pounds over the long term with little extra effort.

The last 10 pounds can be the hardest to lose, which means staying consistent with your food tracking and exercise routine is key. And while we might drop weight quickly in the beginning, most of us will lose weight at a rate of 12 pounds per week.

Research shows that when we hold ourselves accountable, were more likely to reach our weight-loss and fitness goals.

Ways you can keep yourself accountable include:

If you really want to lose the last 10 pounds, but youve had a hard time sticking with a diet and exercise routine on your own in the past, getting a fitness coach is the most effective way to help you stay motivated so you can reach your weight-loss goals.

Research finds youll be 95% more likely to reach your goals and make better choices if you have a person outside your to report your activity to. This can be a nutritionist, trainer, or even a workout buddy.

Luckily, theres an app for that. Future Fitnessis a virtual training app that pairs you with your own remote fitness coach.

Designed based on the science of what motivates us to stay on track with our fitness goals, the Future will make you a workout program customized for you.

But whats really unique about this app is that your Future fitness coach will check in and message you every day to keep you motivated to exercise and make healthy choices.

Ive been using it for over a year and its the only thing Ive ever tried thats helped me stay consistent with my health and wellness goals.

Its like having a friend who also is also a fitness pro and can help you whenever you need fitness advice, nutrition advice, and motivation.

Future is unique because it gives you more intensive support than most other personal training apps out there.

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How To Lose The Last 10 Pounds Fast - News Azi

You should avoid processed and junk food to achieve weight loss results.Most people have a notion that food and weight are directly proportional. As a result, they starve themselves thinking that it will help them lose weight. What many people are unaware of is that eating properly can also help them lose weight. However, you have to follow a healthy diet regimen. You should also avoid processed and junk food to achieve results early.

To be precise, how quickly you can lose weight depends on the right combination of food items in your daily diet. The right nutrients can aid you on your weight loss journey. For instance, the right combination of protein, fibre and carbohydrates could accelerate your weight loss process.

Here are a few food combinations you can try to achieve positive results in your weight loss journey.

Oatmeal and BerriesAdd oatmeal topped with berries into your regular diet. These two foods are abundant in insoluble fibre. Insoluble food fibres are excellent for the digestive system.

Pistachios and AlmondsConsuming pistachios and almonds together result in positive outcomes when it comes to weight loss. Almonds are abundant in the amino acid L-arginine. L-arginine assists the body to burn more carbs and fats.

Chicken and Cayenne Pepper SauceAccording to WebMD, this combination is not only delicious but is also good for weight loss. Chicken is abundant in protein. One chicken breast contains fewer than 150 calories and can provide a person with about 27 grams of protein. Protein makes a person feel full for a long time as it takes time to digest while making sure that they do not feel hungry. Combining your chicken with a sauce made of cayenne pepper increases your calorie burn, as spicy food increases the bodys metabolism for a short time.

Bean and vegetable soupA mouth-watering broth-based vegetable soup can be extremely filling. As a result, it leaves less room in your belly to consume higher-calorie foods. Adding beans, like chickpeas or black beans into the soup can increase the dishs nutritional profile because they are rich in protein and fibre.

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Try These Food Combinations to Speed up Weight Loss - News18

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