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Many of us already have our daily routines set in stone. In these routines, there are certain habits we religiously followsome of them good, others not-so-good. We here at Eat This, Not That! did some digging and spoke with an expert who calls out some of the most surprising habits that can seriously damage your body.

In order to lead a healthy lifestyle and avoid injury or long-term damage, it's important to kick these bad habits to the curb. Keep reading to learn all about them, and when you're finished, be sure to check out People Swear by the 30/30/30 Plan for Weight Loss: 'Completely Changed My Body'.

Some of the more surprising habits that can damage your body and hinder long-term fitness or weight loss progress happen at the gym. Tyler Read, BSc, CPT, the founder of PTPioneer.com and a personal trainer who has been involved in the health and fitness world for the past 15 years, explains, "Focusing too much on isolation exercises (like bicep curls or leg extensions) and neglecting compound movements (like squats or deadlifts) can lead to muscle imbalances and a lack of functional strength. Over time, these imbalances can cause postural issues and increase the risk of injury during everyday activities."

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Let's be honest: Remembering to take a break from a busy workday to fill up your water glass can be challenging. However, drinking sufficient water during the day is so important. 6254a4d1642c605c54bf1cab17d50f1e

"It's well known that you should stay hydrated, but chronic slight dehydration, which may not be immediately noticeable, can affect your muscles' ability to repair themselves and lead to a gradual decrease in strength and endurance," Read explains. "Over time, this can contribute to kidney stones and even kidney damage due to the increased concentration of urine."

RELATED: 7 Best Ways To Burn 500 Calories, According To Personal Trainers

While many fitness pros advocate for static stretching to increase your flexibility, too much of anything is never a good thing. Over-stretching before strength training can temporarily reduce your muscle strength, along with stability in your joints, potentially resulting in injury, Read says. "Dynamic stretching is generally recommended to prepare for activity," he adds.

RELATED: People Swear by the '12-3-30' Workout for Weight Loss: 'I Lost 30 Pounds in 10 Weeks'

Just as much as you can over-train a muscle group, you can also under-train it. "Everyone knows about the risks of over-training, but under-training can be just as harmful," explains Read. "Neglecting to train the back and core adequately, for instance, while focusing on more visible muscle groups like the chest and arms, can lead to a weak foundation, poor posture, and chronic back pain."

When it comes to workout goals, grip strength likely isn't at the top of your mindbut ignoring it altogether can result in a few pitfalls. "Grip strength is often an afterthought in workouts, but over time, a weak grip can limit your ability to perform key exercises, leading to diminished results and an increased risk of accidents or dropping weights," Read tells us.

RELATED: 10 Things You Should Do Every Morning for All-Day Energy

If you typically utilize a weight belt in your workouts, beware of misuse. "Weight belts are commonly used to support the lower back during heavy lifts, but relying on them too much can lead to weakened core muscles," says Read. "This can paradoxically increase the risk of lower back injuries over time, as the body becomes accustomed to the artificial support."

Many of us are guilty of letting our bed sheets extend a bit beyond a week before tossing them in the wash. However, not washing them for an entire weekand beyondcan seriously harm your body and overall health.

According to research performed by Amerisleep, one-week-old pillowcases contained 3M colony-forming units (CFUs) per square inch17,442 times the amount of bacteria you would find on a toilet seat! Pillowcases that went two weeks without a wash jumped up to harboring 5.98M CFUs. When it came to bed sheets, those that weren't washed for a week contained 5M CFUs24,631 times the amount of bacteria you would find on a bathroom door knob.

Not washing your sheets for a full week, week after week, can lead to a vicious cycle of hurting your health and wellness. The research also pointed out that one of the types of bacteria you could find on your bed is called "gram-negative rods," which can result in antibiotic resistance.

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Alexa Mellardo

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Author Morgan Housel Has a Guide to What Never Changes  The Motley Fool

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3 Growth Stocks to Buy That Could Be Massive Long-Term Winners  The Motley Fool

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BOXROX Competitive Fitness Magazine is the worlds biggest online magazine for fans of CrossFit and functional fitness. With 2,500,000+ readers and 6,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. The magazine and its 250+ contributors cover many topics including CrossFit, weightlifting, nutrition, lifestyle and community related news. Everything that a fitness fan is searching for.

BOXROX and its content is not affiliated with CrossFit, Inc in any way nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc.

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5 Reasons Why Intermittent Fasting will Help Burn Belly Fat | BOXROX - BOXROX

People with type 2 diabetes (T2D) lost more weight by eating whatever they wanted, but only during an eight-hour window, than people who were instructed to cut their calories by 25 percent, according to a new study published today in JAMA Network Open.

Both groups had similar reductions in long-term blood sugar levels, as measured by a test of hemoglobin A1C, which shows blood sugar levels over the past three months.

Our findings show that time-restricted eating [also called intermittent fasting] is a good alternative to calorie counting for people who cant do the traditional diet or are burned out on it, says the study's senior author,Krista Varady, PhD, a professor of nutrition at the University of Illinois in Chicago. For many people trying to lose weight, counting time is easier than counting calories, she says.

This study demonstrates that time-restricted eating can lead to modest weight loss in individuals with type 2 diabetes, says Sun Kim, MD, an associate professor of medicine and an endocrinologist who specializes in the treatment of T2D at Stanford University Medical Center in California. Given that the instructions for time-restricted eating are fairly simple to give and follow, this is a nice option to discuss with patients, says Dr. Kim, who was not involved with the research.

It's estimated that about 1 in 10 U.S. adults has T2D, according to the Centers for Disease Control and Prevention (CDC). If current trends continue, by 2050, 1 in 3 people will have the disease.

Weight loss achieving a healthy weight through dietary changes, physical activity, weight loss medications or procedures like bariatric surgery can reduce blood glucose levels and in some cases even lead to T2D remission. Thats why innovative strategies to help people achieve and maintain a healthy weight are critically needed, according to the authors.

To explore whether time-restricted eating is a more effective way to lose weight and improve blood sugar than calorie restriction, investigators enrolled 75 participants with an average age of 55 years old, an average BMI of 39, and an HbA1C level of 8.1 percent.

As the name suggests, time-restricted eating is when food and liquids containing calories are consumed only during certain hours of the day. Most time-restricted eating studies to date have looked at eating windows between 4 and 12 hours long.

A total of 53 subjects were women, 40 percent were Hispanic, 53 percent were Black, 5 percent were white, and 1 participant was Asian. The higher-than-normal percentage of Hispanic and Black participants in the study is notable because diabetes is prevalent among those groups, so having studies that document the success of time-restricted eating for them is particularly useful, the researchers said.

According to the American Diabetes Association, the rates of diagnosed diabetes are:

Participants were split into three groups: those who followed the time-restricted eating rules, those who restricted calories, and a control group who didnt change how they ate.

The time-restricted eating group ate whatever they wanted between 12 p.m. and 8 p.m. each day they werent asked to count calories or eat certain types of food. During the 16-hour window of fasting, they were encouraged to drink lots of water and were allowed to drink calorie-free beverages. They kept a log and recorded the times when they started and stopped eating each day.

The people in the calorie restriction group were instructed to reduce their calorie intake by 25 percent according to their baseline energy need, which was calculated at the start of the trial. That means if a person needed 2,000 calories to perform basic life-sustaining function, their goal was to cut that by 500 calories and consume only 1,500 calories per day. People in this group met with a dietitian at the start of the study who helped them develop individualized weight loss meal plans and log their food intake into an app every day.

Participants weight, waist circumference, blood sugar levels, and other health indicators were measured throughout the trial.

In six months, the time-restricted eating group lost 3.6 percent of their body weight, and the calorie-counting group lost 1.8 percent of the body weight compared with the control group. Both groups reduced their HbA1C by 0.9 percent.

We were surprised that the calorie restriction group did not lose more weight. In most studies looking at people with obesity, the time-restricted eating and calorie restriction groups lose the same amount of weight, says Dr. Varady.

Varady suspects it boils down to three reasons. Looking at the adherence data, the time-restricted eating group was more adherent to their diet than the calorie restriction group, she says. At least part of that may be because patients with diabetes are generally told to cut back on calories by their doctors as a first line of defense, so many of these participants likely had already tried and struggled with that form of dieting, according to the authors.

Also, most participants in the time-restricted eating group reported that the diet was easy to follow, and at least half the participants in the calorie-restriction group reported the diet was difficult to follow, says Varady.

And finally, it could come down to numbers: The calorie-restriction group reduced their intake by an average of only 197 calories per day, while the time-restricted eating group reduced their intake by 313 calories per day.

Intermittent fasting is trendy, and people are eager to try it, says Dr. Kim. I think there is better data for earlier time-restricted eating (eating between 8 a.m. to 4 p.m.). However, this time period is harder to adapt, as dinner is a very social meal in our society, she says.

In Kims experience, the success of intermittent fasting (as with many other weight loss interventions) is variable. Many patients do find it difficult to maintain long term. In the study, people were adherent about six days per week, she says.

The findings also highlight that losing weight isnt easy, says Kim. The weight loss for the time-restricted eating group was modest (less than 4 percent) compared with effects from currently available GLP-1 receptor agonist medications like Ozempic, Wegovy, and Mounjaro, approved for diabetes and weight loss, she says.

Varady and her team were also surprised that even though weight loss was different, the HbA1C reduction and mean glucose reduction was the same. This might be because though the two groups lost different amounts of weight, they had similar reductions in their visceral fat and their waist circumference. We speculate that this might be why their blood sugar improved similarly, even though the weight loss was different on the scale, she says.

Many experts believe that belly fat is just as important as BMI. Too much belly fat not only increases T2D risk, its also associated with a higher risk of heart disease and stroke, per theCDC.

Kim points out that there are many variables that impact blood sugar, including the tweaks made to diabetes medications, which seemed to be greater in the time-restricted eating group. Perhaps the greater surprise is that patients in calorie restriction had a meaningful decline in A1C. This may be a tribute to working with dietitians to reduce carbohydrate intake, she says.

There were no serious adverse events reported during the six-month study. Occurrences of low blood sugar (hypoglycemia) and high blood sugar (hyperglycemia) did not differ between the diet groups and control groups.

The study was small and should be followed up with larger ones, says Varady. While this acts as a proof of concept to show that time-restricted eating is safe for people with T2D, they should consult their doctors before starting this sort of diet, she adds.

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Intermittent Fasting Leads to More Weight Loss in Type 2 Diabetes ... - Everyday Health

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Phentermine-topiramate is the most cost-effective weight-loss treatment approved for adolescents, according to the results of a recent study published in JAMA Open Network. Although semaglutide resulted in more weight loss, the clinical benefits do not outweigh the higher cost, according to the study authors.

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Our findings suggest that, as a weight-loss treatment for adolescents, the relatively low-cost phentermine-topiramate will both place smaller demands on health care budgets and offer better value for money, the study authors wrote.

Childhood obesity increases the risk of adult obesity and serious comorbidities. Currently, more than 50% of children will have obesity by 35 years of age. As of January 2023, American Academy of Pediatrics (AAP) guidelines recommend children aged 12 years and older take antiobesity agents to prevent obesity in adulthood.

Unfortunately, many US insurance plans still do not provide coverage for weight loss drugs. There are still a lot of unknowns associated with this medication class, given the limited hard data supporting long-term efficacy, or studies evaluating post-treatment weight rebound.

Investigators conducted a modeling study of 10,000 pediatric patients aged 12 to 17 years with severe obesity to evaluate the cost-effectiveness of 4 antiobesity drugs (orlistat, liraglutide, semaglutide, and phentermine-topiramate) approved for pediatric use, relative to the cost efficacy of no treatment. Currently, orlistat and phentermine-topiramate cost between $1500 to $8500 annually, with semaglutide and liraglutide costing upward of $12,000.

The team measured cost effectiveness by quality-adjusted life-years (QALYs). Relative to no treatment, the cost effectiveness of phentermine-topiramate was $93,620 per QALY, which was within the average willingness-to-pay threshold ($100,000 to $150,000/QALY) of patients.

Semaglutide, which is the most effective anti-obesity drug with the highest QALYs, had an incremental cost-effectiveness ratio of $1,079,480 per QALY, costing significantly more than the willingness-to-pay threshold. And after further evaluation, the benefits for weight loss did not justify the cost of the product.

In addition, neither orlistat, which cost more than phentermine-topiramate and semaglutide, or liraglutide, which was not as effective as the 2 treatments, can ultimately be considered cost-effective weight loss agents.

AAP guidelines also recommend bariatric surgery for children aged 13 years and older with obesity, therefore, investigators conducted a sensitivity analysis to evaluate the cost-effectiveness of sleeve gastrectomy and gastric bypass surgeries. They also analyzed metformin hydrochloride in this assessment.

Neither type of bariatric surgery was as cost-effective as antiobesity medication, according to the study. In addition, metformin became the least costly agent when compared to the other 4 drugs, but it was also less effective than phentermine-topiramate, making the incremental cost-effectiveness ratio $64,000 per QALY. In addition, it is not FDA-approved for this indication or population and is not currently a plausible weight loss option for adolescents.

The sensitivity analysis also worked to highlight the potential cost effectiveness of medication that lasts into adulthoodin hindsight, investigators suggest that the current cost effectiveness ratios may not be high enough.

Study limitations include the absence of long-term efficacy data and having a majority female and White cohort. In addition, drug efficacy information came from different trials. Previous studies link semaglutide and liraglutide to the risk of thyroid cancer and phentermine-topiramate to birth defects; and the model did not capture all associated benefits of semaglutide.

Further research is needed to determine long-term drug efficacy and how long adolescents continue treatment, the authors concluded.

Reference

Mital S, Nguyen H. Cost-Effectiveness of Antiobesity Drugs for Adolescents With Severe Obesity. JAMA Netw Open.2023;6(10):e2336400. doi:10.1001/jamanetworkopen.2023.36400

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New Study Heralds Phentermine-Topiramate as Most Cost-Effective ... - Pharmacy Times

Boston Scientific may be shielded from weight-loss drugs hit by ...  Reuters

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