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Dec 23

How to Lose Weight Top 18 Simple Tips Diet Doctor

By , medical review by Updated December 5, 2021 Do you have trouble losing weight? Or would you like to lose faster? Youve come to the right place. Get ready for weight loss without hunger.

Our conventional ideas about weight loss eat less, move more require a lot of willpower. Counting calories, exercising for hours every day and trying to ignore your hunger? At DietDoctor, we believe thats needless suffering, and likely a waste of your time and precious energy.

Eventually people often give up. An excessive focus on counting calories has certainly not done much to reverse our current obesity epidemic. Fortunately there may be a better way.

The bottom line? Calories are not the only things that count in weight loss. Your weight is also hormonally regulated. If you reduce your hunger and the levels of your fat-storing hormone, insulin, youll likely have an easier time losing excess weight.

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What's your gender?

Are you ready? Here we go. Start at the top of the list (most important) and go down as far as you need. Click on any tip to read all about it. Perhaps you only need the first piece of advice?

For extra support on your weight-loss journey, join our Connect community.

Eighteen tips too many for you? Check out our popular video course with the five most important ones. Sign up for free updates and youll get instant access to it:

This guide is written for adults with health issues, including obesity, that could benefit from losing weight.

We dont recommend counting calories, which is controversial. To learn more about the rationale for this, see our guide on restricting calories for weight loss.

Controversial topics related to a low-carb diet, and our take on them, include saturated fats, cholesterol, whole grains, red meat and whether the brain needs carbohydrates.

If you want to lose weight, consider starting by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: for 150 years or more there have been a huge number of weight-loss diets based on eating fewer carbs. Whats new is that reviews of modern scientific studies have repeatedly shown that low carb is at least as good, if not better, than other approaches to diet.

Obviously, its still possible to lose weight on any diet just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people dont like to just eat less, as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of yo-yo dieting. While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder.

The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you dont need to count them.

A 2012 study also showed that people who had lost weight experienced far less reduction in total energy expenditure (the number of calories burned within a 24-hour period) when they followed a low-carb diet compared to a low-fat diet during weight maintenance a 300-calorie difference, in fact.

According to one of the Harvard professors behind the study, this advantagewould equal the number of calories typically burned in an hour of moderate-intensity physical activity. Imagine that: an entire bonus hour of exercise every day, without actually exercising.

Recently, an even larger and more carefully conducted study confirmed this metabolism-sparing effect, with different groups of people who had lost weight burning an average of between 200 and almost 500 extra calories per day on a low-carb maintenance diet compared to a high-carb or moderate-carb diet.

Bottom line: A low-carb diet can reduce your hunger, making it easier to eat less. And it might even increase your fat burning at rest. Study after study shows that low carb works for weight loss and that on average itimproves important health markers.

Why low carb can help you lose weight

How to lose weight with a low-carb diet

Do you want to know more about exactly what to eat on low carb, how to do it, potential problems and solutions and find lots of great recipes? Check out our keto for beginners guide. Alternatively, you can make low carb even simpler by signing up for our free two-week keto challenge.

Eating when hungry sounds simple:if youre not hungry, you probably dont need to eat yet.

When on a low-carb or keto diet you can trust your feelings of hunger and satiety again something many people following a low-fat or standard American diet cannot do. Feel free to eat as many or as few times per day as you feel is right for you.

Some people eat three times a day and occasionallysnackin between (note that frequent snacking could mean that youd benefit from adding protein, fibrous veggies, or extra fat calories to your meals, to increase satiety). However, theres some evidence that frequent snacking may not be wise when trying to lose weight.Some people only eat once or twice a day and never snack. Whatever works for you. Just eat when youre hungry, and dont eat when you arent.

It also helps that low-carb diets and higher protein diets tend to reduce hunger.

Studies demonstrate that people eating a very low-carb, ketogenic diet reduce their feelings of hunger and the amount of food they eat.

Multiple other studies demonstrate that adding protein to your diet markedly reduces hunger and food intake.

Our suggestion? Try a low-carb, higher protein approach and see what happens to your hunger levels.

Read more about why eating when hungry is smarter than counting calories

What's your main health goal?

Remember: an effective low-carb diet for weight loss should be based primarily onwhole food.

Prioritize what humans have been eating for thousands or likely millions of years, e.g. meat, fish, vegetables, eggs, butter, olives, nuts etc.

If you want to lose weight, avoid special low-carb products that are full of carbs.This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. Theyre often full of carbohydrates. Dont be fooled.

How about low-carb bread? Be careful: if its baked with grains its certainlynot low carb. But some companies still try to sell it to you as a low-carb option.

Low-carb chocolate is usually full of a kind of sugar alcohol maltitol that may actually be partially absorbed by the body, but which the manufacturer does not count as carbs. If the maltitol is absorbed, it is likely to raise blood sugar and insulin levels. The remaining carbs end up in the colon, potentially causing gas and diarrhea.

While low-carb chocolate made with erythritol or stevia is likely to be okay, you still have to consider that any sweeteners can maintain sugar cravings.

Two simple rules to avoid being tricked into purchasing unhealthy low carb products:

Focus on eating good quality, minimally processed real food. Ideally the food you buy shouldnt evenhave a list of ingredients (or it should be very short).

Read more about fake low-carb products

Read more about sweeteners

Finally you may want to forget about the old everything in moderation diet motto.It isnt necessarily helpful advice for people who struggle with weight in fact, it may be exactly the opposite.

Dont eat everything in moderation. Eat as much healthy food as you can, whenever you are hungry. Eat as little unhealthy food as you can if possible, none at all.

Unnecessary snacking can be a problem on a low-carb diet too. Some things are easy to eat just because theyre tasty and readily available. Here are three common traps to watch out for on a low-carb or keto diet:

Do you have to eat breakfast? Research has confirmed that the answer is no. Dont eat if youre not hungry. And this goes for any meal.

On a strict low-carb diet the hunger and urge to eat tend to decrease significantly. If this happens, be happy! Dont fight it by eating food you dont want. Instead, wait for the hunger to return before you eat again. This will save you both time and money, while speeding up your weight loss.

Some people fear that they will lose control if they dont eat every three hours. The concern that this urge to binge will blow their diets completely leads them to obsessively snack all the time.

This constant snacking may be necessary in order to control the hunger and craving that may arise during a diet high in sugar and starchy carbs, but itsusually unnecessary on a low-carb diet. Hunger will only slowly return and you should have plenty of time to prepare food or grab a snack.

Bottom line: To lose weight in a sustainable way, eat when youre hungry but only when youre hungry.Forget the clock and listen to your body instead.


5. Measure your progress wisely

Tracking successful weight loss is sometimes trickier than youd think. Focusing primarily on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety, and undermine your motivation for no good reason.

The scale is not necessarily your friend. You may want to lose fat but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight orBMIare imperfect ways to measure your progress. This is especially trueif youre just coming off a long period of semi-starvation (which may accompany calorie-counting), as your body may want to restore lost muscle. Starting weight training and gaining muscle can also hide your fat loss.

Losing fat and gaining muscle means great progress, but you may miss this if you only measure your weight. Thus its best to quantify body composition as you lose weight. You can do this with a DEXA scan, hydrostatic weights, plethysmography scales and others. But if these are not available, it is smart to also track the disappearance of your belly fat, by measuring yourwaist circumference.

I recommend aiming for good but its not always realistic. Young people can usually achieve this, but for some middle-aged or older people, it may be a major victory to get all the way to decent.

I suggest measuring your waist circumference and weight before starting your weight-loss journey and then perhaps once a week or once a month. Write the results down so that you can track your progress.If you want, you can measure more areas: around the buttocks, the chest, the arms, legs, etc.

Please note that your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and digestive system contents. Dont worry about short-term changes, follow the long-term trend instead.

These markers are frequently improved on a low-carb diet, even before major weight loss. Re-checking these health markers after a few months can be great for your motivation astheyll usually showthat youre not just losing weight, youre gaining health too.

PS:Dont have a measuring tape at home? Try these options:

200+ meal plans designed for results

With our low-carb and keto meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.

It usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself does not necessarily work well in the long term; instead it may be a recipe for yo-yo dieting.

In addition, you need to set realistic expectations for health and weight loss goals. You can read more in our detailed guide on realistic expectations.

Its common to lose2-6 pounds (1-3 kg) within the first weekon a strict low-carb diet, and then on average aboutone pound (0.5 kg) per week as long as you have a lot of weight remaining to lose. This translates into about 50 pounds (23 kilos) per year. However, weight loss doesnt occur at this rate in everyone.

Every 5 pounds of fat loss roughly equals 1 inch lost around the waist (1 kilo = 1 cm).

Young males sometimes lose weight faster than this, perhaps twice as fast. Post-menopausal women may lose at a slower pace. People on a very strict low-carb diet may lose weight quicker, as well as those who exercise a lot (a bonus). And if you have an enormous amount of excess weight to lose, you could start out much faster although initially, some of the weight you lose will be due to water loss.

As you get closer to your ideal weight, the loss may slow down until you stabilize at a weight that your body feels is right. Very few people become underweight on a low-carb diet as long as they eat when hungry.

Are you coming off a period of semi-starvation (which can occur with calorie-counting)? Focus on your waist circumference and health markers (see tip #4) at first, as it sometimes takes several weeks before weight loss is apparent.

Expect weight-loss plateaus: months where nothing seems to happen on the scale. Everybody hits them. Stay calm. Keep doing what youre doing and eventually things should start happening again (if not, check out the other 17 tips).

More: Top 10 tips top break a weight loss stall

Losing a lot of weight long term and keeping it off will likely not happen unless youchange your habits forever. If you lose weight and then return to living exactly the way you did when you gained weight, dont be surprised when the excess weight returns. It normally will.

Maintaining weight loss usually requires long-term change and patience. As tempting as it may be, dont fall forone of these magical diet scams.

Forget quick fixes:If you lose some weight every month, eventually you may get rid of all your excess weight.Thats inevitable progress. Thats what you want.

PS: Long-term change is hardest in the beginning, especially during the first couple of weeks. Its like quitting smoking. Once you develop new habits it becomes easier and easier every week. Eventually it may come naturally.

For inspiration and tips, check out some of our long-term weight maintenance success stories:

Keep reading!

7. Avoid overeating fruit

This piece of advice is controversial, as fruit has an almost magical health aura today. While fruit does contain fiber, antioxidants, and important vitamins, it also contains a fair amount of sugar around 10% by weight (the rest is mostly water). Just taste an orange or a grape. Sweet, right?

Eating whole fruits in moderation especially ones that are low in sugar, like berries can absolutely be part of a healthy diet. The soluble fiber in fruit can help with short-term satiety; it also reacts with water in your gut to form a thick gel that helps delay and reduce the amount of sugar absorbed from that fruit. In fact, up to 30% of the sugar from fruit may not be absorbed.

Larger quantities of fruit, however, will deliver a significant sugar load to your intestines. Even if only 70% of that sugar is absorbed, 70% of a big number is still a big number. For example, five servings of fruit per day can be equivalent to the amount of sugar in 16 ounces (500 ml) of soda 52 grams of sugar!

Most people believe that fruit is natural, but todays fruits in the grocery store have very little in common with what fruits looked like before they were cultured. Modern domesticated fruits are larger, less bitter, and have thinner peels and smaller seeds. This makes them tastier and easier to eat and because of their increased size, they may provide more sugar per piece of fruit than their earlier counterparts.

What fruits and vegetables looked like before

Beer contains rapidly digested carbsthat shut down fat burning. That may be why beer is sometimes referred to as liquid bread. Theres a good reason for the term beer belly.

Here aresmarter (lower-carb) alcoholic optionswhen trying to lose weight:

These drinks hardly contain any sugar or digestible carbohydrates so theyre better than beer. However, large amounts of alcohol might slow weight loss, so moderation is still a good idea.

Lowcarbalcoholthebest and the worst

9. Avoid non-caloric sweeteners

According to scientific studies,non-caloric sweeteners mayincrease appetite and maintain cravings for sweet food. And one recent independent study showed that switching drinks with non-caloric sweeteners to water helped women lose weight.

Study: Avoiding diet beverages helps women lose weight

This may be related to the increased insulin secretion seen with some non-caloric sweeteners. Maybe that is why something odd happened when I tested Pepsi Max.

If youre having trouble losing weight, I suggest that you avoid sweeteners. As a bonus, youll likely find it easier to enjoy the natural sweetness of real food, once youre no longer adapted to the overpowering sweetness of processed low-carb food products and diet sodas.

See more here:
How to Lose Weight Top 18 Simple Tips Diet Doctor

Dec 23

Doctors Say This Is The One Change You Need To Make To Your Morning Routine To Lose Weight Faster – SheFinds

Creating a healthy and sustainable diet for weight loss is all about finding what works for you and your body without forcing yourself to follow fads which seem to work for everyone else. There is no one-size-fits-all diet plan that is universally successful when it comes to losing weight, and approaching your health journey in that way will merely set you up to fail, creating unrealistic expectations for yourself. One of the essential parts of losing weight is setting the stage for your day with your morning routine, with some habits undeniably being more productive for improving your overall health than others.

In order to pave the way for healthy weight loss, we checked in with Sylvia Gonsahn-Bollie, M.D., EmbraceYOU Weight & Wellness, C.E.O. & Lead Physician to determine the most useful change you could make to your morning in order to see the best results.

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Its long been said that breakfast is the most important meal of the day, and while it certainly does provide you with an energy source to draw from, listening to your hunger cues in the morning is just as important as breakfast when it comes to losing weight. Skip early morning breakfast if youre not hungry, Gonsahn-Bollie says. Previously it was recommended to eat breakfast to lose weight. However newer studies have shown for some people you may not need to eat breakfast right when you wake up if youre not hungry.

Just as forcing yourself to stop eating when youre still hungry can create a poor relationship with food, so too can forcing yourself to eat when you havent yet struck up an appetite.

While you sleep, your body is finally allowed the time to rest in order to repair and refresh its essential functions, especially pertaining to hunger and weight loss. Overnight your body resets its weight management & hunger hormones: leptin, ghrelin, adiponectin & insulin. Eating disrupts this cycle, which takes 10-12 hrs for most people, explains Gonsahn-Bollie.

As these functions reset within the body, it is essential to be in a fasted state, and as every body is different, some people take longer to grow hungry in the morning than others. If youre not hungry in the morning, this may be a sign your body needs a longer time to go through this cycle. Thats why eating breakfast when youre not hungry can lead to weight gain, she adds.

Its in these instances that intermittent fasting becomes a natural solution for some, but instead of sticking to rigid times that youre allowed to start eating, take your morning routine from day to day, paying attention to when your hunger cues hit to start eating.

However, when you do finally have your first meal of the day, its important to make sure its balanced with protein, carbs and healthy fat in order to provide ample fuel to your body so you dont feel depleted or run down. Fiber is another nutrient which can help to keep you full for hours after eating, making it a valuable tool for maintaining satiety and achieving weight loss when included within your meals.

Continue reading here:
Doctors Say This Is The One Change You Need To Make To Your Morning Routine To Lose Weight Faster - SheFinds

Dec 23

Exactly When to Weigh Yourself When You’re Trying to Lose Weight – Livestrong

Weigh yourself first thing in the morning every time for the best picture of your progress.

Image Credit: Ponchai Soda / EyeEm/EyeEm/GettyImages

Regularly stepping on the scale can help you keep tabs on your weight-loss progress. But you'll get the most useful information when you weigh in at the right time.

"Hopping on the scale at regular intervals helps you be more accountable to yourself about your weight," explains Lisa R. Young, PhD, RD, adjunct professor of nutrition at New York University and author of Finally Full, Finally Slim.

While there's no one-size-fits-all answer for what that might look like, experts do agree on a few key factors for successful weight tracking. Here's how to determine the best time to weigh yourself, how often you should do it and what to do if stepping on the scale seems to be causing more harm than good.

The Best Time to Weigh Yourself

While you can get a ballpark estimate of your weight at any time of the day (or night), you'll get the most accurate results by stepping on the scale first thing in the morning, according to the Cleveland Clinic. (That's after you've emptied your bladder, but before you've taken a bite of breakfast or sip of coffee.) Wait until later in the day, and food and liquids sitting in your digestive tract can change your results.

Try to use the scale on the same day each week, too. Findings published in the February 2014 issue of Obesity Facts show that our weight tends to increase over the weekends, when we're more likely to treat ourselves. Weigh yourself on Sunday morning after Saturday night's rich restaurant dinner, and the number might read a little higher than normal for you.

For that very reason, Young likes to make Tuesday the standard weigh-in day. "Monday is too close to the weekend. Tuesday gives you most of the week to improve your habits for the week," she says.

If weighing in at another time or day works better for you, that's OK too. Just be consistent. "Aim for the same day each week, at the same time," says Seattle-based nutrition expert Liz Wyosnick, RD.

How Often to Weigh Yourself

Research suggests that daily weigh-ins may be the most effective for weight loss. In an October 2019 study in the Journal of Behavioral Medicine, adults who weighed themselves six or seven times a week lost around 1.7 percent of their body weight within a year. Those who checked in with the scale just once a week didn't lose anything.

Not all experts agree that weighing daily is best, though. Stepping on the scale every day might cause a person to focus more on achieving a certain number than developing healthy eating and exercise habits that can support long-term success.

"I advise people to weigh themselves no more and no less than one time per week," Wyosnick says. "Safe and sustainable weight loss is not found within minor fluctuations of body weight from one day to the next. It is better to assess progress over a longer time allotted for practice and adoption of your new habits."

Young, too, recommends stepping on the scale just once or twice a week. "We have daily fluctuations, and for some people, daily weighing can lead to obsessing about weight, which you don't want," she says.

6 More Tips for Weighing Yourself

Looking for more advice on how to make the most of your weigh-ins? Keep these tips in mind.

1. Wear the Same Thing Every Time

Stepping on the scale naked will give you the most accurate reading. But if you'd rather weigh yourself with clothes on, that's fine too. Just aim to wear the same type of outfit each time and avoid anything too bulky or heavy, like a jacket or shoes.

"Wearing a T-shirt and underwear is good," Young says.

Prefer to hop on the scale after exercising? That works, but remember to take off your sneakers first.

They'll give you a more precise reading compared to old-fashioned spring-loaded scales, according to the Centers for Disease Control and Prevention (CDC).

Make sure to place the scale on firm, even flooring like wood or tile instead of a softer surface like carpet.

Taking note of your number each week can help you spot general trends, even if there's an instance where you don't lose as much as you were expecting.

Research in the March 2021 issue of Obesity suggests that logging your weight in a digital app is tied to the greatest weight-loss success. (And there are plenty of great options to choose from.) But if you'd rather go low-tech, a notebook and pen get the job done too.

4. Don't Panic Over Some Weight Gain

One higher-than-expected reading doesn't mean you're a failure. In fact, the average adult's weight can fluctuate by as much as 4 pounds over the course of just a few days, according to a July 2017 study in Physiological Reports.

Blips on the weight radar can happen due to hormonal fluctuations, sodium consumption and even whether you've had a bowel movement recently, Wyosnick says.

"Stay consistent with your weight-loss practices, and only once your weight has not budged for six to eight weeks, then consider a different approach," she says.

5. Find Other Measures of Success Too

Weight-loss progress comes from regularly engaging in healthy behaviors. So instead of just paying attention to what the scale says, keep track of the good-for-you habits that are driving your success too.

"Nobody lost weight just by weighing themselves," says Wyosnick. "So rather, many times I have people track their physical activity minutes, water intake or consumption of non-starchy vegetables. These parameters are much more in your control, and with time, will lead to the desired outcome."

6. Stop if Weighing Triggers Negative Feelings

Consider giving the scale a break if weighing leaves you feeling lousy or triggers unhealthy eating or exercise behaviors, Young says. You should also avoid weighing yourself if you have a history of an eating disorder, recommends the Cleveland Clinic.

Instead of using pounds to guide your progress, focus on Wyosnick's success metrics that are within your control, or pay attention to how your clothes are fitting. "It's important to realize that the scale is simply a guide," Young says.

Read more from the original source:
Exactly When to Weigh Yourself When You're Trying to Lose Weight - Livestrong

Dec 23

Breakfast Habits to Avoid for Weight Loss After 50, Say Experts Eat This Not That – Eat This, Not That

Breakfast, the so-called "most important meal of the day," is often a nutritional disaster in the US. Instead of eating what we ate for dinner the day before like people in many other countries do (that is, proteins and fiber-rich vegetables), we Americans limit our choices to traditional "breakfast foods," many of which are so sugary, you can call them candy.

Nearly every registered dietitian and nutrition expert we queried about bad breakfast habits to break had the same advice: the number one thing you should stop doing after 50 is eating sugar for breakfast. Sugar-sweetened foods and those high in fast-burning carbohydrates that lack fiber quickly elevate blood sugar, kicking off a rollercoaster of cravings.

When you don't eat protein, fats, and fiber, which slow the release of sugar into your bloodstream, your blood sugar can rise and fall at an abnormally rapid rate. "That causes you to crave more sugar and overeat later on," says Melissa Mitri, RD, a registered dietitian for Wellness Verge. Eating highly processed carbs like sugary cereals and the refined flour in white bread, bagels, and pastries for breakfast, she says, is one of the worst things you can do for weight loss and good health.

If you're 50 or over and want to drop pounds, experts advise you to avoid these other common breakfast habits that pack on belly fat. And when lunchtime comes around, check out these Best Soup Combinations for Faster Weight Loss.

Skimping on protein for breakfast is never a good idea because protein keeps you full and satisfied, and helps control appetite all day long, says Mitri: "Protein is essential for people over 50, as it helps maintain lean muscle mass for a healthy metabolism." Some great breakfast sources of protein include eggs, plain Greek yogurt, nut butter, and cottage cheese.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

"Granola is often touted as being 'natural,' 'low sodium,' 'non-GMO,' or 'gluten-free,' which sounds healthful, but read the ingredients label; granola is often loaded with sugar," says dietitian Jinan Banna, RD, PhD, a professor of nutrition at the University of Hawaii at Mnoa. "There are 13 grams of added sugars in a -cup serving. It doesn't keep you feeling full and provides a lot of calories with few beneficial vitamins and minerals."

If you love granola, try these options instead:The World's 10 Healthiest Granolas

Break that habit by making sure your breakfast includes fruits and vegetables, which are naturally high in fiber and usually low in calories. "Fiber helps you maintain a healthy weight because it passes through the body undigested, contributing little in the way of calories," says Banna.

Skipping breakfast can have positive effects. Doing it as part of an intermittent fasting plan can help you to lose weight. But going for many hours without food after waking up can negatively impact your brain health and function, warns Trista Best, RD, MPH, a registered dietitian at Balance Once Supplements. "When glucose levels drop to a very low level, people experience brain fog, mental fatigue, and irritability," says Best. "Breakfast is a way to set the tone for how you will eat the rest of the day. A nutrient-rich breakfast will likely lead to better food choices in the rest of the day's meals."

RELATED:30 Nutritionist-Approved Healthy Breakfast Ideas

If your idea of breakfast is a cup of coffee, well, that's the same thing as skipping breakfast. It may be worse. "Coffee suppresses our hunger cues for a while, but then once it's digested, you may find yourself feeling like you're starving," says Mitri of Wellness Verge. "This makes it harder to control your portions and make good choices later in the day. You can still enjoy your morning cup of joe, but pair it with a balanced breakfast."

Or a protein bar. Some protein bars, especially those made with chocolate and peanut butter, pack more calories and carbs than a candy bar, says Best. Take Gatorade Recover Peanut Butter Chocolate Whey Protein Bar, for example. It contains 360 calories, 25 grams of sugar, and 20 grams of protein. "As a general rule, the sugar in a healthy protein bar shouldn't be higher than its protein content," says Best.

READ MORE:15 Best Healthy & Low-Sugar Protein Bars, According to Dietitians

Ditto for pancakes. Two homemade waffles or pancakes can pack around 50 grams of fast-burning carbs thanks to the refined white flour from which they are typically made. But don't forget step two before you start forking them into your mouth: You pour on the syrup, aka, liquid sugar. A 2-tablespoon serving contains 22 grams of added sugars and 110 calories, but come on, who uses just two tablespoons of the sweet stuff? What's more, most commercial syrupswe're looking at you Mrs. Butterworthare made of high fructose corn syrup, corn syrup, water, salt, and cane syrup. High levels of sugar, especially fructose from high fructose-laden pancake syrup, increase inflammation in the body, according to a study in Nature Communications.

Typical American breakfast foods are notorious for accelerating sagging skin, which is already a concern after 50, so why add to accelerated aging with your breakfast? Anything made with refined white flour. Are you detecting a pattern here? French toast made with white bread, toast and jam, pancakes, breakfast breads, croissants, pastries.

"When we consume these foods, the elasticity in the skin can begin to take a toll, which leads to sagging," says nutritionist Lisa Richards, author of The Candida Diet. "One primary cause of aging is advanced glycation end products or AGEs, which form when proteins or fats become glycated when combined with sugar; they are in nearly all processed convenience foods." AGEs have been implicated in the development of atherosclerosis and damaging the structure and function of cells.

READ MORE: Breakfast Habits That Are Aging Your Skin Faster, Say Dietitians

Fast food tends to be high in calories, sodium, saturated fat, and sugarall the things you don't want if you're trying to lose weight over 50. That's why dietitians strongly encourage eating more food at home. Instead, "eat 'real food' that comes from nature, not a box, can, or bag whenever possible," says registered dietitian nutritionist Laura Krauza, MS, LDN, of Waistline Dietitian. "Real food has the nutrients that the body's control panel can use to register hunger and fullness sensations, so you won't overeat."

A smoothie bowl made with high-protein Greek yogurt can be a terrific breakfast for weight loss, except when you load it up with tons of toppings. Adding fruit, nuts, granola, and honey for sweetness can add up to hundreds of calories that you don't need if you're trying to drop pounds. Another bad habit is having a smoothie as your beverage with a full breakfast. "Adding smoothies to your meals may result in too many calories and weight gain," says Brenda Braslow, MS, RDN, a registered dietitian with MyNetDiary. Instead, drink a high-protein smoothie as your main meal to melt pounds.

READ MORE:22 High Protein Smoothie Recipes for Weight Loss

How many of you rush out the door in the morning after chugging coffee only? Fueling up on coffee only will set you up not only for hunger and concentration problems later on, but dehydration, says nutritionist Heather Hanks, MS, CAM, of Medical Solutions BCN. "Always balance your coffee intake with water so you're properly supporting your metabolism and digestion without getting dehydrated," she says.

You really can't call them coffee. "They are loaded with sugar and artificial colorings, flavors, and preservatives that are extremely dense with calories, leaving us hungry shortly after we drink them because of the lack of nutrients," says Silvia Carli, MS, RD, a registered dietitian and certified strength and conditioning coach with 1AND1 LIFE. The same thing goes for fruit juices. They contain no fiber, so they won't contribute much to making you feel satisfied, she says. Always choose whole fruit over fruit juice, and real coffee, black preferably, over sweet coffee drinks.

Dumping those colorful packets of non-nutritive sweeteners into your tea or coffee can backfire on the 50-plus body trying to shed some weight. "Having your taste buds start the day off super sweet is not ideal," warns registered dietitian Marissa Meshulam, MS, RD, CDN, owner of MPM Nutrition. "It sets your body up to crave sugar later on. Plus, when you are used to sipping on super sweet beverages, you won't find natural sugars, even fruit, as sweet anymore."

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Continue reading here:
Breakfast Habits to Avoid for Weight Loss After 50, Say Experts Eat This Not That - Eat This, Not That

Dec 23

Michael Mosley: Stop eating by 8pm and other easy changes to lose weight fast – Express

Dr Michael Mosley often shares his weight loss tips with slimmers online as well as on television. He is the creator of The Fast 800 a diet plan that helps people lose weight quickly.

Dr Mosley pulled on his own experience, saying: Now, strangely enough, my son Jack, who's a doctor in the north of England, did a study with Professor Roy Taylor. It was his dissertation.

He looked at people who had successfully lost weight using an 800 calorie approach, and then which ones had managed to stick to them and which hadn't.

He did extensive interviews with people who had undergone the programme, and what he found is the single most common reason why people were successful was because they had the supportive spouse.

And that was pretty much the most important reason.


The doctors next tip was to eat earlier, around 7pm or 7:30pm.

He said: Try and stop eating by 8pm, and then not eat anything with calories after that.

The temptation is to eat cheese and biscuits late into the night.

Although the idea that cheese will give you nightmares is a complete and utter myth, it will obviously be sort of quite a lot of calories loaded on late at night.

Dr Mosley highlighted that starting slowly is a good idea when it comes to weight loss.

If youre planning to try intermittent fasting, I would normally recommend that you do it more gradually, he said.

So, start by consuming your food in 12 hours, and fasting the rest of the time, and then you move on to a 10-hour period of eating.

One thing I would say is there is mounting evidence that it is better if you finish your evening meal earlier, rather than having a late meal, skipping breakfast, and then going to lunchtime.

So, however you do time restricted eating, I would recommend you try and stop eating by 8pm and then not eat anything again with calories before breakfast the next day.

If you are fasting for 12 hours, you can have breakfast at 8am.

Dr Mosleys final tip was to snack on something with plenty of fibre in it, if slimmers cannot get through their day without snacking.

The doctor said: If I'm going to have a snack, I would go for a small handful of nuts or something like that.

And that really takes the edge away.

It is important to have decent amounts of protein, by which I mean around 50 grams a day, he emphasised.

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Michael Mosley: Stop eating by 8pm and other easy changes to lose weight fast - Express

Dec 23

The #1 Best Oatmeal Habit for Weight Loss, Says Dietitian Eat This Not That – Eat This, Not That

There are plenty of healthy breakfast options you can choose when you're trying to lose weight, like veggie omelets, greek yogurt and lightly-sweetened granola, or lean breakfast meat with a side of eggs.

But experts agree that one of the absolute healthiest breakfast choices you can make is a hearty bowl of oatmeal. Oats are full of fiber that keeps your gut and digestive tract healthy, helps lower cholesterol levels, and can help you maintain your weight loss goals.

And if you're wanting to add oatmeal to your weight loss plan, Christa Brown, MS, RDN, a New Jersey-based dietitian, says that one of the best oatmeal habits to take on for weight loss is adding plenty of protein to your morning bowl.

Continue reading to learn more about how putting protein in your oatmeal can help you stick to your weight loss goals, and for more healthy weight loss tips, make sure to check out 7 Amazing Benefits of Eating Oatmeal.

"The number one habit I encourage my clients to practice is adding a protein to their oatmeal," says Brown, "and one of my favorites is to mix almond or peanut butter to make it creamy and delicious. Along with the fiber in the oatmeal, it helps with satiety to keep you fuller longer, which prevents that mindless snacking throughout the day that adds to your calorie limits!"

According to the American Journal of Nutrition, eating breakfasts higher in protein are associated with less snacking and an alteration in hunger signals throughout the day. So this combined with oatmeal's high fiber content makes for an excellent weight loss breakfast option.

If you're looking for ideas on how to add more protein to your oatmeal, you can try adding things like nut butters, chia seeds, flax seeds, hemp hearts, nuts, or protein powder. And for more oat ideas, you can try some of these protein-heavy overnight oat recipes.

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Dec 23

Mount Sterling YMCA has eye on losing (weight, that is) in new year – Jacksonville Journal-Courier

Darren Iozia,Associate editor

Dec. 21, 2021

Mount Sterling Community Center YMCA has a weight-loss competition planned for the new year.

MOUNT STERLING Mount Sterling Community Center YMCA is hoping residents have something to lose namely weight in the new year and is gearing up for its Y Chose to Lose 10-week weight-loss competition.

Participants can take the challenge on their own or sign up as part of a four-person team or a business team. YMCA membership is not required.

Registration runs through Jan. 11, which also the first day of competition.

The cost is $28 for members and $48 for non-members. Cash prizes will be awarded for the top men's and women's finishers and the four-person team, while the top business team will receive a Fittest Business of 2022 trophy.

Participants must have their first weigh-in on either Jan. 11 or 12 and their last weigh-in on either March 15 or 16, with at least one more weigh-in sometime in between.

The competition ends March 16.

Registration is available at the YMCA at 850 E. St. or online at

Darren Iozia is associate editor and joined the Jacksonville Journal-Courier in February 2020. Born and raised in the United Kingdom, he moved to the U.S. and attended high school in Orlando, Florida, where his passion for photography and the arts eventually led him to pursue a career in journalism in college. He has experience in magazines and newspaper writing, photography and design for publications in Florida and Illinois.

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Mount Sterling YMCA has eye on losing (weight, that is) in new year - Jacksonville Journal-Courier

Dec 23

These 6 Walking Tricks Help You Burn Fat Faster, Science Says Eat This Not That – Eat This, Not That

It's almost time for a new calendar, and with yet another fresh year invariably comes resolutions. It's the time of the year to take a genuine look at your life from all angles, whether that be professionally, personally, or physically, and ask yourself what you want to improve. Many resolutions made in January will be long forgotten by March, but one of the most common goals people set for themselves is to lose weight.

If you've resolved to burn more calories and tone up in 2022, don't forget to make walking a part of your plan. Often forgotten in favor of strenuous jogs or intense cardio circuits, a consistent walking schedule is a great way to supplement your weight loss efforts and burn that many more calories on a daily basis.

"Walking is an ideal option in terms of physical activity. It requires no specialized skilleveryone knows how to walk. It's low impact and safe," Dr. Cedric Bryant, president and chief science officer of the American Council on Exercise, told TODAY.

It's true, walking is a fantastic way to start exercising and burning fat right away for fitness beginners. Dr. Bryant suggests walking for at least 45-60 minutes on a semi-daily basis to really unlock the weight loss potential of a regular stroll. Even better, your usual trek around the neighborhood doesn't have to feel like exercise at all. Instead, view walking as a time to unwind and take a breath. That way, you'll get a nice respite and some movement. "I use walking on a personal level when I'm writing an article or editing a bookwhen I get stuck, I go out and walk," Dr. Bryant adds.

On a related note, this astounding study published in the Journal of Experimental Biology highlights how the act of walking efficiently is a largely automatic brain process requiring next to no tangible thoughts. So going for a walk won't tire you out mentally either!

While putting one foot in front of the other is a good start, there are a number of additional tricks you can employ to burn even more calories while walking. Read on to learn more, and next, don't miss The Cult Walking Shoe People Are Obsessed With.

Hate the idea of exercising in the morning? You're in luck! If weight loss is your main walking motivator, it just may behoove you to take your strolls in the afternoon. Research tells us that our bodies tend to burn more calories mid-day. This specific study, published in Physiological Reports, tracked a group of overweight men as they either exercised in the morning or afternoon. Sure enough, participants who were active in the afternoon ended up losing more body fat than others performing the same routine in the morning. Moreover, the afternoon exercisers also saw greater improvements in both their blood glucose control and insulin resistance.

If you can't help but feel lethargic in the afternoon, consider drinking a quick coffee before heading out for your walk. Recent research published in the Journal of the International Society of Sports Nutrition finds enjoying a strong cup of java about 30 minutes before physical activity results in an increased rate of fat-burningespecially in the afternoon! "The combination of acute caffeine intake and exercise at moderate intensity in the afternoon seems to be the best scenario for individuals seeking to increase the amount of fat utilized during continuous aerobic exercise," study authors conclude.

Related:Sign up for our newsletterfor the latest health and fitness news!

It's always helpful in terms of fat- and calorie-burning while walking to pick up the pace a bit. This study, published in Medicine & Science in Sports & Exercise, confirms that a faster pace translates to more calories burned.

While the study referenced above concludes that running is ultimately more advantageous than walking for weight loss, that doesn't mean you can't burn more calories while still maintaining a brisk walking pace. For example, per Healthline, while a 155-pound adult will burn 176 calories while walking at a pace of 2 MPH for 30 minutes, that same person can burn 232 calories within the same time frame if they walk at a pace of 3 MPH. Similarly, a 180-pound adult will burn 270 calories while walking at 3 MPH for a half-hour, but can burn 409 calories if they pick up the pace a bit to 4 MPH.

Where exactly is the line between a brisk walk and a full-on sprint? The CDC suggests the "talk test." You should be able to talk, but not sing, while walking briskly. If you can barely speak while moving, you've crossed over to running.

Related:4 Exercise Tricks to Fight Aging, Science Says

Not crazy about the idea of walking briskly all the time? You may want to try changing up your pace instead. This study published in Biology Letters reports changing up one's pace of walking can result in up to 20% more calories burned than just maintaining one speed!

"Walking at any speed costs some energy, but when you're changing the speed, you're pressing the gas pedal, so to speak. Changing the kinetic energy of the person requires more work from the legs and that process certainly burns more energy," explains first study author Nidhi Seethapathi.

"How do you walk in a manner that burns more energy? Just do weird things. Walk with a backpack, walk with weights on your legs. Walk for a while, then stop and repeat that. Walk in a curve as opposed to a straight line," adds study co-author Manoj Srinivasan, professor of mechanical and aerospace engineering at The Ohio State University.

Related:5 Quick Cardio Workouts That Burn Fat Fast

Another great way to ensure extra calories are burned is to add in some inclined, or uphill, walking. It isn't fun, but that extra effort expended moving vertically can help accelerate weight loss results. According to Nutristrategy, while a 155-pound person walking at a pace of 3.5 MPH will burn 267 calories in an hour, they could burn 422 calories if they walked uphill for the same time period at the same pace. Additionally, a 205-pound person can burn about 354 calories by walking on flat ground for a full hour, but can burn 558 calories if they walk on an incline instead.

Relevant research published in Medicine & Science in Sports & Exercise also finds that a 150-pound person can burn 80 calories while walking one mile on flat ground. If, however, the individual chooses to walk uphill for a mile instead, their calories burned will increase by a full 60% (an additional 48 calories).

Related:This Workout Plan Will Keep You Lean Throughout the Holidays

This tip may require a trip to the store, but investing in a weighted vest is an effective way to boost the fat-burning potential of your daily walks. This study from the American Council on Exercise compared calories burned while walking normally on a treadmill versus walking on a treadmill while wearing a weighted vest weighing 15% of the wearer's total body weight. While wearing the vests participants burned 12% more calories.

Another study came to similar conclusions, stating that "using a weighted vest can increase the metabolic costs, relative exercise intensity, and loading of the skeletal system during walking."

Related:Walking Mistakes That Are Killing Your Knees, Experts Say

Adding some compound resistance exercises to your walking routine is another great way to accelerate fat burning. Every five minutes or so take a break from walking and perform a few squats, push-ups, or lunges. Why make time for strength-building exercises? Not only do resistance workouts burn calories and fat, but people with more muscle tend to burn more calories, even while doing nothing!

Moreover, consider this study, published in The FACEB Journal. In short, researchers discovered that when our muscles are activated (via resistance training), it actually appears to spark a bodily process that instructs nearby fat cells to accelerate the fat-burning process.

And there you have it! These walking tricks can help you reach your weight loss goals faster. For more, check out 10 Ways to Burn More Calories During Every Walk, Trainers Say.

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These 6 Walking Tricks Help You Burn Fat Faster, Science Says Eat This Not That - Eat This, Not That

Dec 23

New Benefits of Bariatric Surgery Beyond Weight Loss: New Study – NBC 5 Dallas-Fort Worth

Bariatric surgery is best known as a weight-loss tool when diet and exercise dont cut it. Research shows about 228,000 Americans undergo these procedures each year which is only about one percent of the eligible population. Now a new study reveals this surgery has benefits beyond weight loss.

Obesity is a national epidemic. More than one in three American adults is obese and about one in 13 is considered extremely obese. Weight loss procedures known as bariatric surgery can help people who have severe obesity lose weight. A new study led by Cleveland Clinic researchers shows the surgery might also help keep a persons liver healthy.

What happened was very dramatic, said Dr. Steven E. Nissen the Chief Academic Officer for the Heart, Vascular & Thoracic Institute at Cleveland Clinic.

Fatty liver disease occurs when the liver becomes infiltrated with fat. It can lead to liver failure and theres no cure. Investigators studied 1,158 adults and found those who had bariatric surgery had an 88% lower risk of having their advanced fatty liver disease progress to cirrhosis, liver cancer, or liver-related death.

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The reduction was as large as weve ever seen for any intervention for any disease, shared Nissen.

Researchers also found patients who had bariatric surgery had a 70% lower chance of developing serious cardiovascular issues, like heart attack and stroke. While there are some risks, doctors say the procedures are safe and effective options for those who are good candidates.

Other research has shown bariatric surgery may help improve or lower the risk of type two diabetes, sleep apnea, back pain, and depression.

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New Benefits of Bariatric Surgery Beyond Weight Loss: New Study - NBC 5 Dallas-Fort Worth

Dec 23

Rebel Wilson Reveals She Has Weight Loss Haters On Her Own Team Eat This Not That – Eat This, Not That

Rebel Wilson has undeniably had an incredible year for herself. Not only is she the star of a new film being released in 2022 and a first-time children's book author, but she is also entering into the new year with an entirely new mindset on living a healthy life.

Back in 2020, the Australian star set out to lose weight and change her life around. Now, over 75 pounds down, the actress is continually wowing her Instagram followers with her new look. But for Wilson, her transformation was more about her health than her outward appearance.

Wilson recently said (via the Daily Telegraph) that, "it's not about being a certain size or body weight or anythingit's just about loving yourself and loving the journey that you're on."

And even though fans have shown their love and support for Wilson's life change, she's had unexpected pushback as well.

In a recent interview with CNN, Wilson shared about those who weren't as understanding of her decision to get healthy.

"I got a lot of pushback from people on my own team, actually, here in Hollywood," she said in the interview.

When Wilson initially shared her plans with her management team, they expressed confusion behind her decision.

"When I said 'okay I'm gonna do this year of healthI feel like I'm really gonna physically transform and change my life,'" said Wilson. "They were like, 'why? Why would you wanna do that?'"

Her management team's pushback is most likely due to the fact that she built her career on playing larger characters.

"I was earning millions of dollars being, you know, the funny fat girl," she said.

In the end, Wilson knew that her health was on the line, so she chose to set out on her weight loss journey.

"I knew deep down inside some of the emotional eating behaviors I was doing were not healthy," she told CNN.

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