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Experts give advice on safely losing weight in the new year – Western Massachusetts News
Experts give advice on safely losing weight in the new year Western Massachusetts News
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Experts give advice on safely losing weight in the new year - Western Massachusetts News
How to lose weight safely in the new year, according to the NHS – Nottinghamshire Live
How to lose weight safely in the new year, according to the NHS Nottinghamshire Live
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How to lose weight safely in the new year, according to the NHS - Nottinghamshire Live
Expert advice on safely losing weight in the new year – Western Massachusetts News
Expert advice on safely losing weight in the new year Western Massachusetts News
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Expert advice on safely losing weight in the new year - Western Massachusetts News
Lilly To Build 1st Factory in Germany as Demand for Weight-Loss … – Investopedia
Key Takeaways
Pharmaceuticals maker Eli Lilly (LLY) is building its first facility in Germany in response to the booming demand for weight-loss drugs.
Lilly reportedly said that it would be spending 2.3 billion euros ($2.5 billion) to construct the high-tech factory in Alzey, Germany. The drug maker noted the plant will further expand its injectable product and device manufacturing network and support an increased demand for Lillys medicines, including its diabetes and obesity portfolio.
Lillys injectable diabetes drug, Mounjaro, has been shown to help patients lose weight, and a second medicine, Zepbound, containing the active ingredient in Mounjaro, last week received Food and Drug Administration approval for use as a weight-loss treatment. That news sent Lilly shares to an all-time high.
With the addition of the Alzey location, Lilly will have six manufacturing sites in Europe. The company said that it has announced $11 billion in investments in its worldwide manufacturing footprint over the past three years, Reuters reported.
Shares of Eli Lilly were up modestly Friday, and have added about two-thirds to their value this year.
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Lilly To Build 1st Factory in Germany as Demand for Weight-Loss ... - Investopedia
Toning down the hype over Ozempic’s impact on food sales – BakingBusiness.com
KANSAS CITY To judge by the buzz, the impact on the food industry of the growing popularity of GLP-1 drugs will be nothing short of seismic.
Numerous media outlets have published stories with menacing headlines for the food industry, including CNN: Ozempic is on the rise. That could be a problem for food companies; The Wall Street Journal: Americas Food Giants Confront the Ozempic Era; and Bloomberg: Ozempic is making people buy less food, Walmart says.
Its not just the media. One stock analyst recently slashed the price target for Krispy Kreme, Inc. because of the surging popularity of the drugs.
With brand names that include Ozempic, Wegovy, Trulicity, Rybelsus and Mounjaro, GLP-1 drugs are prescribed for type 2 diabetes and, more recently, for obesity and work by activating receptors in the pancreas leading to increased insulin production and reduced appetite.
Sales growth of the drugs has been and remains impressive. Novo Nordisk A/S, the market leader in the GLP-1 class of drugs with just over a 50% market share, said its obesity care sales were up 174% in the first nine months of 2023, mostly driven by US demand. US sales of GLP-1 drugs by Novo in the most recent quarter equated to about $2.5 billion per month.
Agitation over the potential impact of the medications has been exacerbated by surveys showing tens of millions of respondents expressing an interest in a drug that could help them lose weight safely, and by estimates that those on the medication may consume much less food. In one-peer reviewed study, subjects taking GLP-1 consumed 35% fewer calories than subjects given a placebo.
Executives from some of the largest food companies have been asked about the effects of the drug on their businesses, and many have weighed in on the subject. Robert B. Quincey, chairman and chief executive officer of Coca Cola Co., said It is an area that we are very focused on. He projected confidence, concluding that Coke is well positioned with what he called a total beverage strategy that includes both caloric and sugar-free beverages.
Ulf Mark Schneider, CEO of Nestle SA, similarly said its brands such as Boost and Optifast may benefit from a possible increase in the number of consumers seeking fortified foods because they are consuming fewer calories. At the same time, he cautioned that demand for confectionery products and perhaps ice cream may be adversely affected.
Like most executives asked about the subject, neither Mr. Quincey nor Mr. Schneider tried to quantify the effects the medications may have.
One executive who offered a sense of the prospective effects of GLP-1 drugs on his companys business, particularly snacks, was Dirk Van de Put, chairman and CEO of Mondelez International, Inc.
Saying he has examined the topic closely, Mr. Van de Put in a Nov. 1 conference call concluded the subject has been overblown.
We do estimates, we do projections, we talk to pharmaceutical companies, we talk to consumers and so on, he said. So, were staying close to the subject.
In the long run, 10 years down the road, he said current analysis suggests a worst-case scenario would be an adverse effect on volume of between 0.5% and 1%.
That assumes quite significant adoption rates of the drug, he said.
The market for the medications is still developing, and Mr. Van de Put conceded the possibility that the impact may be greater than Mondelezs current forecasts. As of late 2022, it was estimated that fewer than 3% of Americans were taking GLP-1. While growth remains strong, it is far from clear how many people will be able to afford and will choose to take the drug, which has some undesirable side effects, and how many fewer calories they will consume. For food executives to closely monitor this developing makes good sense. Overreacting does not.
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Toning down the hype over Ozempic's impact on food sales - BakingBusiness.com
The Smoothie Diet Reviews: Fake or Legit? 21 Day Weight Loss … – The Jerusalem Post
Losing weight can be a challenging task, but with the right program, it becomes much easier. One such program is The Smoothie Diet: 21 Day Rapid Weight Loss Program. Created by fitness coach Drew Sgoutas, this program offers a natural and effective way to shed those extra pounds in just three weeks. By incorporating specially formulated smoothie recipes into your daily routine, you can achieve rapid weight loss and improve your overall health. In this article, we will explore the key components, benefits, and user experiences of The Smoothie Diet: 21 Day Rapid Weight Loss Program.
The Smoothie Diet is a 21-day regimen designed to help individuals lose weight in a healthy and sustainable way. The program involves replacing two meals per day with nutrient-rich smoothies and enjoying one regular meal. This approach allows you to increase your intake of fruits and vegetables while reducing the consumption of processed foods.
Drew Sgoutas, a renowned fitness coach and nutritional expert, created The Smoothie Diet based on his extensive experience working with clients. He carefully analyzed the dietary habits of his clients and combined his findings with his coaching expertise to develop a program that delivers effective weight loss results.
The Smoothie Diet focuses on providing the body with essential nutrients while promoting healthy eating habits. By following the program for 21 days, you can establish a foundation for long-term weight management and improved overall well-being.
The Smoothie Diet Presentation (credit: PR)
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The Smoothie Diet provides a detailed daily schedule for the entire three-week program. Each day, you will be assigned specific smoothie recipes that are easy to customize according to your preferences. The program also allows for two low-calorie snacks per day in addition to one regular meal. This comprehensive plan ensures that you stay on track and achieve optimal results.
To make your grocery shopping experience hassle-free, The Smoothie Diet includes weekly shopping lists for all the smoothie recipes. By having a well-organized list, you can ensure that you have all the necessary ingredients on hand, avoiding last-minute trips to the store. The program also provides alternative ingredient options, making it easy to adapt the recipes to your specific needs and preferences.
The Smoothie Diet program offers step-by-step instructions on how to prepare each smoothie recipe. This eliminates the need for trial and error, allowing you to start making delicious and nutrient-dense smoothies right away. The recipes are designed to be quick and easy, making them perfect for individuals with busy lifestyles.
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One of the primary selling points of The Smoothie Diet is its customizability. The program provides a variety of smoothie recipes, allowing you to choose the ones that suit your taste preferences and dietary requirements. If a particular ingredient is not suitable or readily available, you can easily swap it out with an alternative from the provided list. This flexibility ensures that you can enjoy the program while still meeting your individual needs.
The Smoothie Diet program is reasonably priced, considering the wealth of resources it offers. For just $37, you gain access to the complete program, including the 21-day schedule, shopping lists, and smoothie recipes. Additionally, a money-back guarantee is provided to give you peace of mind. The program is a cost-effective solution for those looking to lose weight without breaking the bank.
The Smoothie Diet Pricing (credit: PR)
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Unlike many other weight loss programs that solely focus on shedding pounds, The Smoothie Diet takes a holistic approach to health. By increasing your intake of fruits and vegetables, you not only support weight loss but also provide your body with essential nutrients. Many individuals who have followed The Smoothie Diet have reported improvements in their skin, energy levels, and overall well-being.
The Smoothie Diet program is entirely digital, making it accessible to everyone. You can easily download the materials to your preferred device and have them at your fingertips. This eliminates the need for physical copies and allows for convenient access wherever you go. All you need is a blender and a few dollars to get started on your weight loss journey.
The Smoothie Diet is suitable for individuals who are looking for a natural and effective way to lose weight. It is important to note that this program is not intended for long-term use or as a complete meal replacement. It is recommended to consult with a healthcare professional before starting any weight loss program, especially if you have any underlying health conditions.
To achieve the best results with The Smoothie Diet, it is essential to follow the program guidelines. While you have the flexibility to customize the recipes, it is recommended to replace two meals per day with smoothies and enjoy one balanced meal. The number of smoothies consumed each day depends on the number of meals you substitute. It is important to listen to your body and adjust the program according to your individual needs.
Many individuals have experienced success with The Smoothie Diet: 21 Day Rapid Weight Loss Program. Users have reported significant weight loss, increased energy levels, improved digestion, and enhanced overall well-being. The program has received positive feedback for its simplicity, effectiveness, and delicious smoothie recipes. However, it is important to note that individual results may vary.
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1. What is The Smoothie Diet?
The Smoothie Diet is a 21-day rapid weight loss program that involves replacing two meals per day with smoothies. The smoothies are made with fresh fruits, vegetables, and protein powder, and they are designed to be both nutritious and delicious.
2. How does The Smoothie Diet work?
The Smoothie Diet works by helping you to reduce your calorie intake and increase your nutrient intake. Smoothies are typically low in calories and high in fiber, which can help you to feel full and satisfied. Additionally, the smoothies contain all of the essential vitamins and minerals that your body needs to function properly.
3. How much weight can I lose on The Smoothie Diet?
The amount of weight that you lose on The Smoothie Diet will vary depending on your individual circumstances. However, many people report losing 5-10 pounds in the first week of the program, and up to 20 pounds or more over the entire 21 days.
4. What are the benefits of The Smoothie Diet?
There are many benefits to The Smoothie Diet, including:
5. What are the risks of The Smoothie Diet?
The Smoothie Diet is generally safe for most people. However, it is important to talk to your doctor before starting any new diet program, especially if you have any underlying health conditions.
6. What do I eat on The Smoothie Diet?
On The Smoothie Diet, you will replace two meals per day with smoothies. The smoothies are made with fresh fruits, vegetables, and protein powder. You can find a variety of smoothie recipes on the program's website.
7. What do I do if I get hungry between meals?
If you get hungry between meals, you can eat healthy snacks such as fruits, vegetables, nuts, and yogurt. You can also drink smoothies or protein shakes.
8. What do I do when I finish The Smoothie Diet?
Once you finish The Smoothie Diet, you should gradually transition back to a normal diet. It is important to continue eating healthy foods and exercising regularly to maintain your weight loss.
9. What are some common side effects of The Smoothie Diet?
Some common side effects of The Smoothie Diet include:
These side effects are usually mild and go away on their own within a few days. If you experience any severe side effects, stop the diet and talk to your doctor.
10. Who should not follow The Smoothie Diet?
The Smoothie Diet is not recommended for pregnant women, breastfeeding women, people with diabetes, or people with any other underlying health conditions. If you have any questions about whether or not The Smoothie Diet is right for you, talk to your doctor.
The Smoothie Diet: 21 Day Rapid Weight Loss Program is a comprehensive and customizable weight loss program designed to help individuals achieve their health and fitness goals. With its focus on natural ingredients and balanced nutrition, this program offers a sustainable approach to weight loss. By incorporating nutrient-rich smoothies into your daily routine, you can experience rapid weight loss and improved overall well-being. Follow the guidelines, listen to your body, and enjoy the journey towards a healthier you.
Disclaimer: The information provided in this article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any weight loss program.
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The Smoothie Diet Reviews: Fake or Legit? 21 Day Weight Loss ... - The Jerusalem Post
Is It Safe to Skip an Ozempic Shot Before a Special Meal or Trip? – Everyday Health
If youre taking semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound), certain food-focused holidays like Thanksgiving and Christmas are probably very different for you now. After all, these powerful appetite-suppressing drugs can make indulging in rich foods an uncomfortable experience.
You might be tempted to skip or delay a dose in advance of a special occasion, whether thats a big holiday meal, an expensive anniversary or birthday dinner, or some other celebration. Or maybe youre planning a vacation and considering missing a dose in order to really get your moneys worth from an all-inclusive resort.
An informal review of social media forums dedicated to the use of weight loss injectables suggests that people are very much split on the issue of skipping doses. Some report they have happily delayed or missed doses for holidays and vacations and will do so again. Others have tried the technique and experienced poor results. Some people reject the idea entirely.
So, is it really safe to skip a dose once in a while? And is it a good idea?
The new weight loss injectables, nicknamed GLP-1s, mimic the actions of hormones that the body naturally releases after meals, resulting in complex metabolic effects that work together to curb hunger.
Theyve become a global phenomenon for one big reason: They are extraordinarily effective appetite suppressants. A 12-week study, for example, found that semaglutide users consumed 24 percent fewer calories and enjoyed additional benefits like fewer food cravings and enhanced self-control during eating. Participants even had a diminished interest in fatty foods.
Thats great news for weight loss and diabetes management. But using these drugs means learning how to navigate celebrations that involve being surrounded by loved ones deliriously gorging themselves on delicious foods.
Katherine Saunders, MD, an assistant professor and obesity specialist at Weill Cornell Medicine in New York City and a cofounder of Intellihealth, says that while missing the occasional dose of weight loss medication is technically safe, she doubts it will allow patients to enjoy a large meal.
Dr. Saunders has seen patients underestimate how slowly these drugs leave their system. People can get into trouble with this habit given semaglutide and tirzepatides long half-lives, she says. If someone skips medication for one week in order to eat larger portions, they might get sick if they assume the medication is out of their system and they eat more than they can handle.
She explains that even if appetite seems to return after a delayed or skipped dose, big meals can still provoke punishing side effects: Eating heavy foods or large portions while on semaglutide or tirzepatide can lead to heartburn, nausea, and vomiting. Sometimes people feel fine while theyre eating and even afterwards for a while, but then they vomit out of nowhere several hours later, she says.
Andrew Kraftson, MD, the director of the weight navigation program at Michigan Medicine in Ann Arbor, agrees. Just because you skipped a dose doesnt mean you arent at any risk of side effects. Individuals should still be counseled to chew very thoroughly, eat slowly, and moderate their portions to avoid getting into trouble, he says.
Dr. Kraftson speculates that people who routinely experience gastrointestinal side effects from their medications may be at higher risk of having more pronounced symptoms if they skip a dose.
Kraftson adds that while delaying a dose to create hunger may be unwise, there are other valid reasons for changing your injection schedule around the holidays or a trip.
Many people experience their worst digestive issues during the first day or two after their weekly injection, and have learned to delay their shot on days when vomiting or diarrhea would be particularly inconvenient, such as during job interviews, air travel, or holiday parties. Kraftson calls these short delays totally reasonable.
If your usual injection is scheduled to occur immediately before a big holiday meal, its probably safe to wait a day or two it could reduce the risk that you spend too much of the party in the bathroom.
Sean Hashmi, MD, the regional director of clinical nutrition and weight management for Kaiser Permanente Southern California and a medical reviewer for Everyday Health, says that delaying or skipping a single dose of your medication is medically harmless in the short term. But he strongly cautions against the practice for a second reason. Dr. Hashmi is concerned that overindulging while on a medication vacation can do deep damage to the habits that GLP-1s help you build habits that will be critical for weight maintenance if you ever need to discontinue the medication.
This concept that we can stop this medicine to do something that we know isnt good for us, it sets us up for failure in the long run, says Hashmi. From a medical perspective its fine, but just remember that if you were an alcoholic, I wouldnt tell you to go have a drink every Saturday night.
In the online weight loss community, theres a contingent that agrees wholeheartedly with Hashmis perspective, and plans to stick to their regular dosing schedules throughout the holiday season. Some users are proud to enjoy only small portions of holiday fare and know that theyre keeping their health on track. And more than a few voices online have reported that when weight loss drugs quiet their food noise, it just makes it easier to appreciate everything else the holidays stand for.
Experts agree that the best strategy for people on weight loss drugs is to manage your expectations about what and how much you can eat, rather than skipping your doses.
Saunders suggests three simple tips for those still interested in partaking in rich foods now and then:
If youre considering making a temporary change to your dosing schedule, the manufacturers of semaglutide and tirzepatide provide official guidelines:
For short delays, there is no need to worry about dosage strength. If its only a week or two, you go right back to the original dose, says Hashmi.
Longer pauses may be more difficult to accommodate. There are no official guidelines on how to restart your GLP-1 drug regimen after missing two or more weeks. Nobody really knows yet, because the data is still coming out on varied practice patterns, says Hashmi.
The big question is whether or not you can go back to the dosage you were previously using, or if you need to step back down to a smaller dose.
New users of GLP-1 drugs always begin with small starter doses before gradually titrating up (increasing) their dosage. It takes the body some time to adjust to these potent medications, and those infamous gastrointestinal side effects tend to be at their very worst in the first few days of a new higher dose. With longer pauses, the worry is that your body might lose some of the tolerance that originally allowed you to step up your dosage. Going back to a high dose after a wait of several weeks could be more than your body is ready to handle, resulting in extremely uncomfortable side effects.
In the absence of clear guidance, Hashmi says that his clinic has taken a conservative approach: When we stop patients for a month or so, we will restart them at a lower dose for safety reasons and then quickly ramp them back up. We do that to avoid any nasty side effects of nausea, vomiting, diarrhea, or constipation. But at the moment that protocol is based only on educated guesswork. Thats not evidence-informed. Right now, we just dont have the expert opinion.
Saunders takes a similarly cautious strategy with her patients. When our patients are off medication for an extended period, we generally recommend starting back at the lowest dose and titrating up gradually.
If youve missed more than two regular doses, it might be unwise to start back on your prior dosage. Call your healthcare provider, who can provide a recommendation based on your unique situation.
Skipping or delaying one dose of your weight loss medication is unlikely to let you truly indulge in rich foods. These potent drugs stay in your system for longer than one week, and even if your hunger seems to return, large fatty meals can still result in ugly gastrointestinal side effects.
Longer medication breaks skipping doses for two weeks or more raise new issues to deal with, as you may need to go back to a lower starter dose in order to comfortably transition back to your current level.
The better plan is to manage expectations around special meals and vacations. Embrace your diminished appetite, and if you want to partake in heavy foods, do so in moderation.
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Is It Safe to Skip an Ozempic Shot Before a Special Meal or Trip? - Everyday Health
How To Lose One Pound a Week Without Ever Exercising – Eat This, Not That
While the number on the scale isn't the end-all-be-all for good health, losing just one pound per week can help give you the mental boost and mindset required for achieving long-term weight loss. Once you figure out how to sustainably lose that one pound, you are better able to keep your weight in check and set yourself up for success on the path to a slimmer, healthier you. The good news is losing one pound a week doesn't just mean doing rigorous workouts that leave you exhausted or depriving yourself of your favorite foods. We spoke with an expert who shares exactly how to lose one pound a week without exercising.
You can incorporate small, manageable adjustments into your daily routine without crash diets or crazy workout routines. This thoughtful weight loss approach will help you achieve a healthy, balanced lifestyle that you can maintain in the long term.
Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews, shares with us her expert insights on how to lose one pound a week without exercising. Regardless of your motivation to lose weight, join us on this journey toward a healthier and more balanced life. The best part is it's free from drastic measures, focusing instead on creating sustainable habits that align with your health and fitness goals. Keep reading to learn how you can achieve sustainable weight loss and lose one pound a week without exercising, according to Moody. And, when you're done, don't miss the 7 Best Ways To Burn 500 Calories, According To Personal Trainers.
Moody states that there are around 3,500 calories in one pound of body fat. That means you must have a caloric deficit of approximately 3,500 weekly to lose one pound every seven days. To simplify things, aim to torch 500 calories a day. However, Moody cautions this recommendation isn't suitable for everyone. 6254a4d1642c605c54bf1cab17d50f1e
"If you have a low body weight or are inactive, your resting metabolic rate (RMR) is probably quite low," she explains. "Your resting metabolic rate is how many calories you burn at rest. So, say your individual RMR is only 1,600 calories, and you cut 500 calories from your daily diet. If you only eat 1,100 calories a day, this can be dangerous. Dietitians strongly discourage any diets that are 1,200 calories or less as diets this low tend not to provide enough food to give the body all of the nutrients it needs to stay healthy and operate optimally."
RELATED: People Swear by the '12-3-30' Workout for Weight Loss: 'I Lost 30 Pounds in 10 Weeks'
Keeping a food journal or using a mobile app to record your meals and snacks can be a total game-changer for reaching your weight loss goals. This practice helps you stay within your calorie goals while providing insights into your eating habits that you can tweak and adjust.
Moody says, "Use a tracking app or a food journal to track how many calories you're currently consuming, and then determine what you can eliminate from your diet. This is one of the most efficient ways of creating a calorie deficit. After all, how can you figure out how many calories to cut if you have no idea how many you're consuming?"
RELATED: 10 Things You Should Do Every Morning for All-Day Energy
Not all calories are created equal. Identify and cut back on calorie-dense foods that pack a high caloric punch without offering substantial nutritional benefits. For example, swap out processed snacks like chips and sodas for nutrient-rich options like fruit or nuts to keep you satiated without the unnecessary calorie load.
"Examine your daily diet to see if there are any high-calorie foods that are unnecessary," recommends Moody. "If you're having toast with a whole avocado (250 calories), consider switching it with toast and a fried egg (70 calories). Foods like avocado, nuts, seeds, peanut butter, and hummus are healthy foods and snacks, but they also pack a lot of calories without filling much stomach space, resulting in you eating way more calories than you probably realize."
RELATED: 9 Best Low-Calorie Breakfasts for Weight Loss
Snacking can be a slippery slopeespecially if it involves mindlessly munching while sitting in front of the TV. To achieve your one-pound-a-week goal, consider scaling back on snacks, particularly those high in added sugars and unhealthy fats. Instead, eat mindfully and go for whole, unprocessed snacks like fruits, veggies, or a handful of nuts when hunger strikes.
"There's nothing inherently wrong with snacking, but for most people, it's a source of extra calories that can be easily cut when you start pursuing a calorie deficit," says Moody. "Most people feel the need to snack in the first place because they're not having balanced meals. You may find that, by balancing your meals with high amounts of protein, moderate carbs, and a fruit or vegetable, you can easily reduce your calories by eliminating snacking."
RELATED: The Easy & Effective 5-Day Weight Loss Meal Plan Dietitians Swear By
Non-starchy vegetables like asparagus, artichokes, and leafy greens are low in calories, high in fiber, and loaded with essential nutrients. Incorporate a variety of colorful veggies into your meals to increase volume without significantly increasing calorie intake.
"Non-starchy vegetables are high-fiber, low-calorie vegetables like leafy greens, cabbage, broccoli, carrots, bell peppers, and so on. These foods add a lot of water, fiber, and volume to your stomach without adding many calories," says Moody. "Your stomach only feels full when it's full, so if you can pack it with low-calorie foods that take up space, this can be an effective tactic at creating a calorie deficit without feeling like you're starving."
According to the National Institutes of Health, inadequate sleep can lead to weight gain by disrupting your metabolism and increasing cravings for high-calorie foods. That's why it's essential to prioritize a consistent sleep schedule and create a conducive environment for rest to support your weight loss journey.
"Studies have shown that people who consistently get less than seven hours of sleep a day produce more ghrelin, the body's hunger hormone," Moody states. "Scientists believe that lack of sleep causes the body to seek other fuel sources during waking hours. Also, if you don't sleep well, you've probably noticed your sugar cravings becoming more frequent, which makes losing weight that much more difficult. Aim to sleep eight to nine hours each night to keep hunger at bay and support your weight loss efforts."
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How To Lose One Pound a Week Without Ever Exercising - Eat This, Not That
People Swear by the 30/30/30 Plan for Weight Loss: ‘Completely … – Eat This, Not That
When it comes to weight loss inspiration, the internet is chock-full of information. However, sifting through a wide range of tips, tricks, and hacks can be incredibly time-consuming. Not to mention, many trends may not steer you in the right direction to success. That's why we're here to help. If you've been on TikTok recently, you may have noticed the 30/30/30 morning routine people are following to lose weight. But does it work? Eat This, Not That! spoke with Jonathan Tylicki, NASM CPT and director of education for AKT, who breaks down everything you need to know about the 30/30/30 morning routine for weight loss.
Read on to learn more, and when you're finished, don't miss I Drank Cucumber Water for 30 Days & Experienced 4 Life-Changing Benefits.
We have professional human biologist Gary Brecka to thank for making this morning ritual go completely viral on TikTok. Brecka's video, which received over 1.5M views, starts off with him saying, "So I have women all the timeand not to pick on ladies, but this happens in three to one women coming into the clinic and say, 'Gary, I don't get it. I wake up in the morning, I'm fasted, I have a cup of black coffee, I go to OrangeTheory, I go hammer down for 55 minutes. I've been doing that five days a week for three months; I haven't lost a single pound. How is that possible? Like I'm not even eating.'"
RELATED: People Swear by the '12-3-30' Workout for Weight Loss: 'I Lost 30 Pounds in 10 Weeks'
Breaka continues to explain, "Well, you're not eating, but your body is. It's just eating you. Because what happens when you don't have any sugar in your bloodstream is you get to the gym and now you have a 20-minute reserve of glycogen 20 minutes into your workout, you're out of energyyour body needs energy now." Your body gets energy by burning lean muscle mass rather than fat. Brecka adds, "There's something called 30/30/30. I've never seen anything in my life strip fat off of a human being faster than this there's an entire book written by Tim Ferris called The 4-Hour Body explaining this whole theory do [the 30/30/30 method] for a month, and watch it eviscerate."
Essentially, the 30/30/30 morning routine calls for consuming 30 grams of protein within the first 30 minutes of waking up. You'll then perform 30 minutes of steady-state cardio so your heart rate is below 135 bpm. "This means that when you first get up in the morning, you consume food that is high in protein, and complete a 30-minute cardio-based workout done at a steady state, like a light jog, an easy pace on a stationary bike, or some low-intensity dance cardio," Tylicki tells us.
RELATED: 10 Best Weight Loss Lunches That Are 400 Calories or Less
To better understand how the 30/30/30 morning routine can be an effective method for weight loss, Tylicki breaks down each component of it. 6254a4d1642c605c54bf1cab17d50f1e
First off, you've likely heard the age-old saying, "Breakfast is the most important meal of the day"and there's much truth to it! Research shows that what you have for breakfast and the time you eat your breakfast can play a crucial role in your weight loss efforts.
Now, the 30/30/30 method calls for savoring a protein-packed breakfast, and protein has been linked to weight loss time and time again, as it keeps you fuller for longer. "The number suggested (30 grams of protein) is just a number to associate with food choices that are high-protein. It doesn't mean that you have to eat 30 grams exactly, just consume foods that are relatively high in protein," Tylicki says. "This means that we aren't eating carbohydrate-forward foods like cereals, or pastries, but instead choosing protein-rich foods like eggs, cottage cheese, quinoa, or even protein powder added to oatmeal or Ezekiel bread with nut butter."
RELATED: 10 Things You Should Do Every Morning for All-Day Energy
Next, it's time to address cardio, which has been scientifically proven to benefit weight loss. "What's important here is that [you] don't want the cardio to be too intensemore so enough that [your] heart rate is elevated and still able to hold a conversation," Tylicki explains. "[You] don't want to become too out of breath or fatigued, as that isn't the point of what [you're] aiming to achieve. Instead, [you] want to maintain [your] body in the aerobic intensity zone."
RELATED: The Easy & Effective 5-Day Weight Loss Meal Plan Dietitians Swear By
It seems like the 30/30/30 method lives up to the hype, as people on TikTok are sharing their real-life success stories. One TikTok user commented on Brecka's video, "4-Hour Body completely changed my body. It works," while another noted, "100% the 30/30/30 works! I did it years ago when I wanted to lose weight fast. I was shocked!"
TikToker CoachDhealth documented her journey on the 30/30/30 morning routine, explaining in a TikTok video, "It is day 15 for me of my 30/30/30 challenge, and everybody wants to know one thing: Have I lost weight, and if so, how much? So, here's my update. It has been two full weeks now that I've completed this challenge. I have gotten up around 5:30 every morning, I consume 30 grams of protein powder, and then I exercise for 30 minutes on my bike doing slow steady-state cardio, which just means that I'm keeping my heart rate at around 135."
The TikToker also points out that she started the slow-carb diet around the same time and goes to the gym three times a week (in addition to her morning bike ride). She continues, "With those changes, I have lost four pounds since I started, which [is] a really good amount of weight to lose in two weeks."
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Alexa Mellardo
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The 10 Best Weight-Loss Exercises, According to a Trainer – Eat This, Not That
We all know that exercise and weight loss go hand in hand. However, not all exercises are created equal when it comes to shedding those extra pounds. With countless workout routines and trends swirling around online, figuring out which activities are genuinely effective for losing weight can be challenging. Fortunately, that's where we come in. We spoke with Rachel MacPherson, CPT, an ACE-certified personal trainer with Garage Gym Reviews, who shares the 10 best weight loss exercises to help you melt stubborn body fat for good.
You're ahead of the game if you're already a regular exerciser. According to the Centers for Disease Control and Prevention (CDC), 60% of U.S. adults don't perform the recommended amount of physical activity, and one-quarter of Americans don't engage in any exercise.
Regardless of your fitness level, these exercises will torch calories, boost your metabolism, improve endurance, build strength, and elevate your overall health. The best part is you'll find a mix of strength training and endurance-building exercises, along with high-intensity workouts and low-impact options. This variety allows you to choose exercises that align with your fitness level and preferences.
Keep reading for MacPherson's 10 best weight loss exercises and detailed instructions for each. Next up, don't miss The #1 Daily Workout for Women To Melt 'Saddlebag' Fat.
First on this list of trainer-approved best weight loss exercises is the barbell squat. Barbell squats are a classic strength training exercise for a reason. "Barbell squats are a compound strength movement that uses multiple muscle groups, burning a lot of calories and building muscle, which helps increase metabolism," MacPherson explains. "Research shows that resistance training is superior to cardio for weight loss, especially over time."
Stand under a racked barbell with your feet shoulder-width apart and your toes pointing slightly outward or forward, depending on your anatomy. The barbell should be on your traps (upper back) across your shoulders, using an overhand grip. Keep your back straight and your chest high as you hinge at the hips, bending your knees toward your toes, not allowing them to cave in. Lower until your thighs are at or below parallel with the floor, depending on your anatomy and range of motion. Imagine raising your chest first, not hips first, pushing through your whole feet to raise to the starting position. Repeat for eight to 10 reps for three sets twice per week.
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Sprinting is a high-intensity form of cardio that elevates your heart rate, torches calories, and boosts weight loss. Plus, they can be done just about anywhere, making them accessible for all fitness levels.
"Sprinting is a quick way to burn calories and improve fitness. Research shows that sprinting for a short time can be an effective way to lose weight, especially belly fat in women, in even less time than traditional HIIT workouts. Additionally, sprint training can lead to fat loss and increased muscle mass, which can boost metabolism," says MacPherson.
Try sprinting for 30 seconds four to six times with four minutes of rest between each sprint. Perform this workout two or three times per week.
Swimming is gentle on the joints, and the water's resistance provides a full-body workout. Swimming also incinerates calories while toning your muscles.
"Swimming can improve cardiovascular health, cholesterol levels, flexibility, endurance, blood pressure, and resting heart rate," says MacPherson. "It burns many calories, facilitating weight loss while still being low impact."
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Boxing workouts combine cardiovascular exercise and strength training, making them incredibly effective for weight loss.
"Boxing, even at the recreational level, can burn about 500 calories per hour, while more intense boxing blasts through about 900 calories in the same amount of time. Plus, it helps build power and strength while being a motivating and fun activity," explains MacPherson.
Join a local boxing club, and aim for two or three weekly boxing circuit workouts.
Whether it's Zumba, hip-hop, or ballroom, dancing increases your heart rate, and you won't even feel like exercising. MacPherson tells us, "Dancing is a fun activity that burns a lot of calories to help with weight loss. It's an accessible cardiovascular workout you can do with others, increasing the likelihood of maintaining motivation and consistency, which are crucial for successful fat loss."
If this sounds up your alley, join a dance class where you can get an hour of dancing two or three times per week.
Deadlifts are a strength exercise that's particularly beneficial for weight loss. They work numerous muscle groups, increasing overall calorie expenditure and building lean muscle. Lean muscle helps boost your metabolism, making it easier to maintain a healthy weight. "Deadlifts are a full-body compound movement that uses a lot of energy to complete and help build muscle, which boosts metabolism," says MacPherson.
Stand with your feet shoulder-width apart. Grasp a barbell with an overhand grip, slightly wider than shoulder-width apart. Hinge at your hips, bending your knees until your shins graze the bar. Keep your back straight and your chest high. Take a deep breath, and brace your core. Lift the bar off the ground by thinking about pushing through the floor with your feet. Keep the bar close to your body throughout. At the top, lock out your hips and pause for a count, exhaling before slowly lowering the bar back to the ground while inhaling. Complete five to 10 reps for three sets twice per week.
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Next up on this list of the best weight loss exercises is jump rope. Jumping rope is a simple yet highly effective exercise for weight loss. It's a full-body workout you can do almost anywhere, and research shows it torches calories while enhancing cardiovascular health. "Skipping burns massive calories and is a fun activity that you can build skill in to keep you motivated. It's easy to implement in between other exercises to create a HIIT or circuit training session," says MacPherson.
If you enjoy skipping, make it part of your morning routine and do it for 10 to 15 minutes daily.
Rock or indoor climbing builds strength and burns calories while providing a mental workout as you strategize your climbs. Stair climbing is another effective form of climbing if you're looking to lose weight. 6254a4d1642c605c54bf1cab17d50f1e
"Rock climbing and vertical climbers like the VersaClimber are excellent for weight loss and building physical fitness," says MacPherson. "They engage your entire body, building strength and muscle and providing a challenging, motivating cardio workout. Vertical climbers are also low-impact, so you can use them even if you have joint issues."
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Aim for getting in three 30 to 45-minute climbing sessions each week.
Walking is low-impact, suitable for all fitness levels, and can be easily incorporated into your daily routine. A regular walking habit can help you shed pounds and improve your overall health.
"Walking is so accessible, easy to recover from, you can do it for ages and not get tired. It has so many other benefits that support your overall health and weight loss, including stress reduction, improving sleep, boosting mood, and more," MacPherson explains.
Shoot for a brisk daily walk of 25 to 30 minutes.
Proper breathing techniques can help reduce stress and improve relaxation, indirectly supporting weight loss by reducing emotional eating and cravings. MacPherson says, "Breathwork is a fantastic weight loss activity when combined with resistance training exercises like squats and deadlifts and cardio activities like walking. It banishes stress, improves sleep and digestion, and helps you feel more positive about your life, which is always helpful when trying to lose weight."
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The 10 Best Weight-Loss Exercises, According to a Trainer - Eat This, Not That