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By losing nine kilograms in eight weeks and normalising his blood sugar levels through a lowish-carb, Mediterranean-style of eating and intermittent fasting, Mosley was able to drain the fat from his liver and pancreas and regain his health.

This is because too much body fat blocks the production and function of insulin, the blood sugar regulating hormone.

As the research progressed, Mosley kept writing on the subject of dietary interventions to treat diabetes and other chronic health conditions.

The latest iteration was The Fast 800, which has sold 100,000 copies in Australia.

Comprising three stages, the program involves an initial period of intensive weight loss in which calories are capped at 800 a day for up to 12 weeks. The second stage involves a 5:2 intermittent fasting ratio of 800 calories for two days a week and whatever you want for the other five. Finally, the maintenance phase involves portion control but no calorie counting, eating to a lowish-carb, Med-style diet and optional time-restricted eating.

The recipes in The Fast 800 Easy, developed by his GP wife Dr Clare Bailey, follow the style of eating and provide a calorie count for those on any stage of the program.

Over the phone from Britain, Mosley says most people find the diet fairly easy because their hunger subsides after several days, they are eating whole foods and eating enough protein to keep them satiated.

Fruit and nut granola from The Fast 800 Easy, which offers recipes developed by Mosleys GP wife Dr Clare Bailey.

It is not a fad diet, Mosley insists. The vast majority I speak with have a metabolic problem and they want to know how to get rid of it: They dont want to end up on medication and sick. Thats why theyre doing it. Its not the bikini gang. Its people with serious issues.

Plus, he says, its based on science.

The latest research on the approach includes a small University of Oxford study published in the April 2020 edition of Diabetes, Obesity and Metabolism. It found participants who ate an 800 to 1000 calorie-a-day Med-style diet for eight weeks lost an average of 9.6 kilograms and improved their blood sugar more than those on medication and with traditional diabetes care.

Though the diet leads to rapid weight loss, the study authors acknowledged it was a very demanding regime.

A separate study published in The Lancet last June found that more than 60 per cent of participants on the 800 calorie a day plan, which was followed by a maintenance phase and lifestyle support, were able to reverse their diabetes and maintain results over the course of a year.

The vast majority I speak with have a metabolic problem and they want to know how to get rid of it: They dont want to end up on medication and sick.

Despite such research, the US News health review scored it near the bottom of the rankings as a program to help prevent or control diabetes.

According to the panel of health experts, the drop in caloric intake could put diabetics at risk for hypoglycaemia, or low blood sugar. Also, diabetes medication would require adjustment on this diet.

Another concern is its sustainability, says Dr Nicholas Fuller of the University of Sydneys Boden Collaboration for Obesity, Nutrition, Exercise & Eating Disorders.

People come into our clinic who have been on these intermittent fasting approaches and every other diet, explains Fuller, author of Interval Weight Loss for Life. We know people can lose weight, that is the easy thing.

In his experience, these patients have lost and then regained the weight because the regimes are too hard to maintain and they end up struggling with both physical and mental health.

Its no better.

Instead, Fuller suggests focusing on forming healthy habits including nutrition, sleep and exercise for longer-lasting results with healthier weight being a byproduct.

Dr Joanna McMillan doesnt consider the Fast 800 an easy diet, if there is one.

If the diet is too severe (800 calories is not much food) generally that makes it harder to stick to, she says. Im not a fan of anything that is a quick fix if it only leads to devastation later when you regain the weight with interest.

That said, McMillan completely agrees with the Med-style approach, adding: Overall it makes sense to me that we have feast and famine type cycles instead of the modern eat all day type of diet.

A fan of intermittent fasting, she says the research doesnt indicate that any one form of fasting is superior: I suspect it is the one you can stick to that will work, as with any dietary approach.

Dr Mosley dismisses the US News criticisms, saying the reviewers havent bothered to look at the research. Besides, he adds, when he originally wrote The Fast Diet, intermittent fasting was strictly for crazies.

Since then, time-restricted eating has become enormously popular both in the US and Australia.

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While he says he would like to see people simply shift to a Med-style diet, the vast majority of those with type 2 diabetes require a more stringent approach initially if they are to go into remission. You need to lose about 10 per cent of your body weight.

He anticipates that, given the promise of the ongoing science and research programs, the Fast 800 approach will become mainstream as a dietary intervention for chronic diseases like diabetes.

In the UK, the NHS just started rolling it out, in September, to 5000 people, says Mosley, who is touring Australia in April and May.

In Australia, two out of three adults are overweight or obese, 53 per cent of the diabetes burden is related to excess weight and 50 per cent of all adults have a chronic health condition.

The reasons for these statistics are a messy interplay of genetics, behaviour, environment and socioeconomic status.

Many, including Dr Mosley, are trying to find solutions to a complex problem. No one has a perfect answer but they are all tools that may help. Its a challenge and the recipes in the new book might just be the only easy bit there is.

Start your week with practical tips and expert advice to help you make the most of your personal health, relationships, fitness and nutrition. Sign up to our Live Well newsletter sent every Monday.

Sarah Berry is a lifestyle and health writer at The Sydney Morning Herald and The Age.

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The Fast 800 Easy is not really very easy but there are other pros - Sydney Morning Herald

New research has found that subcutaneous semaglutide taken once a week is nearly twice as effective at helping individuals lose weight than some current weight loss drugs on the market, offering a potential new treatment for type 2 diabetes and other obesity-related conditions, according to the study.

Taken once a week through a subcutaneous injection of 2.4 mg, the drug works by suppressing appetite centers in the brain to reduce hunger and calorie intake. Obesity affects more than 40% of adults in the United States, according to a press release, and is associated with conditions such as type 2 diabetes, hypertension, heart disease, arthritis, sleep apnea, some forms of cancer, and decreased life expectancy.

This is by far the most effective intervention we have seen for weight management when you compare it to many of the currently existing drugs, said corresponding author Robert Kushner, MD, a professor of medicine and medical education at Northwestern University Feinberg School of Medicine, in a press release. Semaglutide sets the bar for a new generation of more effective weight-loss medications.

The study investigated the efficacy and safety of taking a weekly injection of semaglutide along with individual lifestyle counseling sessions. It included 1961 overweight or obese adults and lasted 68 weeks from fall 2019 to spring 2020. Overall, 94.3% of the participants completed the trial.

Participants started from an average baseline weight of 230 pounds and a body mass index of 38 kg/m2. According to the press release, participants saw an average weight loss of 14.9% (34 pounds) compared with 2.4% (5 pounds) for the placebo group.

Compared with other weight loss drugs on the market, which can help patients lose between 6% and 11% of their body weight, the investigators said semaglutide is approximately 1.5 to 2 times more effective. Approximately 70% of study participants reached a weight loss of at least 10% of their baseline body weight, which Kushner said is clinically relevant.

A lot of the health concerns we see in people who are struggling with their weight, such as diabetes, high blood pressure, or gastroesophageal reflux disease, tend to improve when they reach a weight loss of 10%, Kushner said in the press release.

Furthermore, the investigators said one-third of study participants treated with semaglutide lost at least 20% (46 pounds) of their baseline weight, which is a common reduction for many patients who have had bariatric surgery in the 1 to 3 years following their procedure.

Its the very first time we have a medication that even begins to approach the weight loss people achieve with bariatric surgery, Kushner said in the press release. He added that bariatric surgery is still more effective than this medication, but surgery carries additional risks.

After the intervention, the participants who received semaglutide reported improved physical functional, such as walking faster and climbing stairs with less pain. Additionally, they achieved greater improvements in their blood pressure, blood lipids, and blood glucose control. The drug would be intended for long-term use, according to the press release.

Adverse effects included mild-to-moderate nausea and diarrhea that were transient and generally resolved without permanent discontinuation from the study. Semaglutide is currently on the market to help manage diabetes, but it is approved only for a lower dose. The FDA is currently reviewing its use at a higher dose with the explicit use of helping patients lose weight, according to the press release.

REFERENCENew anti-obesity medication almost twice as effective as most currently approved weight-loss drugs [news release]. Northwestern University; February 10, 2021. https://news.northwestern.edu/stories/2021/02/anti-obesity-medication/. Accessed February 12, 2021.

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Study: Anti-Obesity Medication Twice as Effective as Most Weight Loss Drugs - Pharmacy Times

Orange juice is tangy, delicious, and is filled with nutrition. Just one glass of orange juice can instantly make you feel energetic. The juice is filled with vitamins, nutrients, and essential minerals. Did you know adding orange juice to your diet can help you reach your fitness goal even faster if you combine it with a reduced-calorie diet? Also Read - To Lose Weight Listen to Your Brain, Not Your Willpower: Research

Oranges are loaded with antioxidants. This citrus fruit is one of the popular fruits for making juices, marmalades, and jams because of its natural sweetness and tanginess. It is also used in many face packs and peels. Oranges are low in calories and are rich in flavonoids and phytochemicals that have antioxidant and anti-inflammatory properties. Orange is one of the fruits with the highest vitamin C content. Eating oranges will lower the risk of many health issues. It is also beneficial for your skin. Also Read - Intermittent Fasting For Weight Loss: Is it Safe to do it, And How to go About it?

Not just that, as per research drinking two-and-a-half glasses of orange juice a day could help in reducing the risk of obesity, heart disease, and diabetes. According to the findings, published in the Journal of Lipid Research, the researchers are studying a molecule found in sweet oranges and tangerines called nobiletin, which they have shown to drastically reduce obesity and reverse its negative side-effects. Also Read - Ketogenic Diet For Weight Loss: Works Best in Small Doses But Harmful in Long Run

We went on to show that we can also intervene with nobiletin. Weve shown that in mice that already have all the negative symptoms of obesity, we can use nobelitin to reverse those symptoms, and even start to regress plaque build-up in the arteries, known as atherosclerosis, said study researcher Murray Huff from Western University in Canada.

The research team demonstrated that mice fed a high-fat, high-cholesterol diet that were also given nobiletin were noticeably leaner and had reduced levels of insulin resistance and blood fats compared to mice that were fed a high-fat, high-cholesterol diet alone.

However, they still havent been able to pinpoint exactly how nobiletin works.

According to the study, the researchers hypothesized that the molecule was likely acting on the pathway that regulates how fat is handled in the body.

Called AMP Kinase, this regulator turns on the machinery in the body that burns fats to create energy, and it also blocks the manufacture of fats.

However, when the researchers studied nobiletins effects on mice that had been genetically modified to remove AMP Kinase, the effects were the same.

This result told us that nobiletin is not acting on AMP Kinase, and is bypassing this major regulator of how fat is used in the body. What it still leaves us with is the question how is nobiletin doing this? Huff said.

According to the researchers, this result is still clinically important because it shows that nobiletin wont interfere with other drugs that act on the AMP Kinase system.

The current therapeutics for diabetes like metformin, for example, work through this pathway, the researchers said.

The next step is to move these studies into humans to determine if nobiletin has the same positive metabolic effects in human trials.

Obesity and its resulting metabolic syndromes are a huge burden to our health care system, and we have very few interventions that have been shown to work effectively, we need to continue this emphasis on the discovery of new therapeutics, Huff concluded.

(With inputs from IANS)

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Orange Juice Benefits: Weight Loss, Immunity Booster And Improves Heart Health - India.com

Whether youre trying to shed the pounds you put on in quarantine or are eager to quell your persistent hunger, odds are youve heard ofor triedcutting your carbohydrate intake. And for many folks new to low-carb or ketogenic diets, the idea of being able to eat steak, eggs, bacon, and butter while losing weight seems like a pretty appealing prospect. However, weight loss may not be the only thing you get when you ditch the carbs in your diet. Read on to discover the side effects of giving up carbs, according to experts. And before you waste your time at the supermarket, check out these Grocery Shortages To Expect in 2021, According to Experts.

If youre feeling suddenly grouchy but don't know why, your newly carb-free diet could be to blame.

"Cutting out carbohydrates completely can drop your blood glucose level. When the body has a low glucose state, the adrenal glands release these hormones that tell the body it is in a stressed state and the body perceives it as 'life-threatening,'" explains internal medicine physician Sheneen Lalani, DO. Lalani explains that this can lead to symptoms including anxiety, irritability, and difficulty concentrating.

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That sudden headache that OTC meds cant touch could stem from your decision to ditch the carbs from your diet.

"When you dont eat enough sugar and there is a drop in your blood glucose level, it can cause extreme headaches," says Lalani, who recommends adding extra water to your daily routine if you do opt to slash your carb intake to help fend off these symptoms. Thinking of switching up your eating plan? Discover the 20 Best Foods For The Keto Diet.

Going from a carbohydrate-rich diet to one thats heavy on protein and fats can do a number on your digestive system, often leading to constipation.

"This is because dietary fiber is found in carbohydrates, which is essential for elimination," explains Amanda Terillo, MS, RD, IFNCP.

Worse yet, it may lead to even more dangerous digestive issues. According to Lalani, stomach cramps and intestinal blockage can result from ultra-low carb diets, too. And if youre thinking of slashing your carb intake, check out these 8 Major Mistakes You're Making on the Keto Diet.

Giving up carbs means you're ditching a major source of fuel your bodys used to relying onand that can zap your energy fast.

"When a person gives up carbs, the body will start to feel weakness and fatigue," says nutritionist Arianna Foster, editorial director at Carnivore Style. And if you want to know where carbs are lurking in your diet, check out these 21 Hidden Sources of Carbs You Won't Believe.

Its understandable that you might miss some of the carbohydrate-rich foods you used to eat when you start cutting them from your diet. In some cases, you may even develop serious cravings for them that are hard to ignore.

Eliminating virtually all carbohydrates from your diet "leads to a high risk of nutrient deficiency, which makes you feel hungrier and crave more food," says Foster.

While you may be giving up carbs in a bid to feel better, you could feel significantly worse in the short-term.

"One of the most common side effects of eliminating carbs is flu-like symptoms," says registered nutritionist Jay Corwin, director of formulations at ASYSTEM. "Your body is detoxing and youll need to drink plenty of water and monitor your body to see if the symptoms go away."

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Side Effects of Giving Up Carbs, According to Science | Eat This Not That - Eat This, Not That

Weight loss is not an easy task, even when you are unprofessional. While doing exercise its very important for you to avoid mistakes, that can affect your body miserably.

Avoid Some Common Mistakes

To lose weight successfully, it is important to plan your workout carefully. A well-planned workout routine can even speed up the fat-burning process and tone your loose skin. Right from the types of exercises you choose to perform to correct your form, every small thing matters when your objective is to reduce kilos.

Protein is the building block of life and gym trainers recommend consuming it after the workout session, as it can help the body repair and recover muscles. But loading up on protein drinks will not help you reach your goals faster. In general, a person involved in rigorous physical activity is recommended to have 1.2 to 2.0 grams of protein per kilogram of body weight. Excess protein is actually stored in the body as fat, while the surplus of amino acids is excreted and this can lead to weight gain over time.

In order to burn maximum calories and lose fat from the body, you have to push your limit. Only when you will challenge your body, you will be able to shed calories. For this, you need to be consistent and perform exercises for at least 30 to 40 minutes every day. This rule applies to all the exercises that you perform, whether it is gymming, walking or running.

It is obvious that cardio exercises can help you burn more calories. But, the truth is strength training exercises can help you torch calories even at rest. Focusing only on cardio might not be right when the objective is to shed kilos. So, in order to shed kilos, you need to Maintain a balance between both kinds of exercises.

Every weight watcher must remember that number on the scale is not the only way to measure your progress. Our weight can fluctuate by up to 2 kilos in a day, depending on how much food and liquid we consume in a day. You can feel the progress when your clothes may start to feel looser or you may feel lighter and healthier.

You are all set to shed kilos now while avoiding these 5 mistakes.

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5 mistakes that can prevent weight loss - Newsd.in

Trigger warning: The following story discusses eating disorders and disordered eating behavior.

At the beginning of my four-year intermittent fasting (IF) journey, I was experiencing so many health benefits such as decreased bloating, improved mental clarity and sleep, and I was able to lose the baby weight I'd been holding on to for four years. It was going so well in the beginning that I thought I'd do IF for the rest of my life. But as I slowly started to try more restrictive methods of IF to reach my weight-loss goals, it started to not work, and I was actually gaining weight.

I was feeling so frustrated, sad, and hopeless because I was losing control over my relationship with food. Here's my story of how intermittent fasting started to fail me, and how giving it up for intuitive eating actually helped me have more peace with food and achieve my body and fitness goals.

In case you're unfamiliar with intermittent fasting, it involves incorporating periods of fasting (not eating), whether it be fasting for certain hours out of the day or fasting certain days out of the week. There are tons of different methods of IF, and when I started in February 2017, as with anything new in my life, I went all-in and tried just about every style. I started with 16:8, where I fasted for 16 hours and ate in an eight-hour window, from noon until 8 p.m. I found success, but had the misguided notion that "more is better," so I shortened my window to 17:7, then to 18:6.

During this time, I was doing hour-long rigorous CrossFit workouts four to six days a week at 5:45 a.m., and shortening my eating window to six hours made me so hungry in the morning, that pushing through to make it to noon became a huge mental struggle. So I ended up eating earlier, telling myself I'd just eat from 9 or 10 a.m. until 3 or 4 p.m., but not eating dinner with my family was terrible for many reasons (the most important being that I didn't want my kids seeing me not eat), so that didn't work.

I also tried other methods of IF such as Eat Stop Eat (fasting 24 hours once a week), 5:2 (eating normally five days a week and eating 500 calories two days a week), and Alternate Day Fasting (fasting every other day). It was too hard to exercise regularly and do these more restrictive IF methods (I was too hungry!), so I stopped working out, but that was a terrible move for my mental health.

During that time, losing weight became my goal, and I tried Fast 5 (eating in a five-hour window), 20:4 (also called the Warrior Diet, eating from 2 p.m. to 6 p.m,), and when that wasn't enough, I also tried 20:1 (also called One Meal a Day or OMAD). I'd lose weight initially with those methods, but hunger caused me to binge eat during my eating window. I even went so far as to try longer fasts like 48-hour fasts (I even tried a seven-day water fast!), but again, those were unsustainable. Thankfully, my body's instincts to eat took over, and I just ended up gaining weight.

"Research shows us that dieting, which includes intermittent fasting, is a consistent predictor for weight gain," explained Kara Lydon, RD, LDN, registered dietitian, certified intuitive eating counselor, and owner of Kara Lydon Nutrition. The majority of people who lose weight while dieting end up gaining the weight back long-term, and up to two-thirds will gain more weight than when they started.

The physiological mechanisms your body activates when in starvation (aka dieting) mode, such as increasing your hunger hormones, decreasing your fullness hormones, and releasing neuropeptide Y (a hormone that stimulates food intake, specifically carbs), often lead to overeating, she added. Most dieters will be familiar with what's known as the restrict/binge cycle, although they may not know that exact name for it. This goes something like this: you "restrict your food intake, then feel extreme hunger and food preoccupation, which leads to a binge episode, followed by intense feelings of guilt and shame, which brings you right back to restriction in an effort to 'gain control,' but it just perpetuates the same cycle over and over," Lydon explained.

When your body is in starvation mode, it is essentially perceiving the restriction as a famine. "From an evolutionary standpoint, our bodies are designed to fight famine and starvation in an attempt to help us survive. Our bodies don't realize it's 2021 and what it's perceiving is actually self-imposed," Lydon said.

Another physiological mechanism that might be activated is energy conservation, which can cause you to stop getting your period, mess with your digestion, or make you feel cold and tired all the time. "This is your body shutting down or redirecting energy from non-essential systems in the body. This might also look like your body holding onto its fat stores in an attempt to conserve energy," Lydon said. I did experience feeling cold and tired, and I was bloated from bingeing, but this also explains why I got leaner when I started eating more regularly.

Trying so many IF methods and feeling like I was failing and fighting against my body was unbelievably exhausting and frustrating. Ultimately, it became detrimental to my well-being because it led to disordered eating habits. I was constantly thinking about food, what I was going to eat, when I was going to eat, when I was going to fast and I became depressed because my weight was slowly creeping up. I felt stuck thinking my only option was to fast longer, and that's when it started to feel like an eating disorder.

"Intermittent fasting is essentially glorified disordered eating," said Lydon. She explained that fasting for weight control purposes is recognized by eating disorder professionals as an eating disorder behavior, but unfortunately the diet industry has marketed IF as an easier way to lose weight compared to other traditional calorie-restricted diets.

Fasting (or any arbitrary food rules, for that matter) disrupts your body's innate ability to produce physiological cues to tell you when to eat and when you've had enough, Lydon said. "When you override your body's hunger cues, your body, in an attempt to help you survive, triggers certain physiological mechanisms to encourage you to eat." This explains why I felt so preoccupied with food, and why I felt so out of control when I did eat.

Image Source: POPSUGAR Photography / Jenny Sugar

Dealing with intense hunger made me cranky, bingeing made me feel guilty (and so bloated!), and constantly thinking about food and how to lose the weight that bingeing was causing all took up so space in my brain.

Lydon explained that intermittent fasting can also interfere with your social life, since you may avoid plans with friends that involve food. Fasting definitely affected plans with my family, depending on which method I was doing at the time, and that's one of the parts about IF that I really hated.

I also felt sad about not being able to cook and bake when I wanted to. I'd sit in bed flipping through my vegan cookbooks, or watching vegan recipe videos on YouTube, just to satisfy that need. It was so sad. I felt like I was missing out on so many levels.

My husband noticed my weird behavior around food, and he was definitely worried. He felt bad that I was imposing all these lame food rules on myself. I finally realized that while IF did have positive effects on my health at first, I had taken it too far. If I saw a friend struggling like this, I knew I'd step in and help her. I had to be that friend for myself.

The true driving force behind me deciding to stop doing IF and to focus on healing my relationship with food was because I have a 10-year-old daughter. I knew I wanted to be an inspiring role model for her, to teach her how to have a positive relationship with food and her body, and this was anything but positive. I had to stop this terrible cycle of restricting and bingeing, but I wasn't sure how. I wanted to move toward intuitive eating, but when I tried jumping in, I just felt out of control and feared gaining even more weight.

In the spring months at the beginning of the pandemic, like everyone else, my world was flipped upside down. I stopped going to my gym, was stress-baking and overeating, but was still eating from noon until 6 or 7 p.m. most days. I was eating a somewhat junky, mostly plant-based diet, and ended up gaining even more weight and not feeling like myself.

It was during one summer night while looking up vegan baking recipes on YouTube that things changed completely. I stumbled upon the Nutritarian diet and Dr. Joel Fuhrman's book, Eat to Live, and immersed myself in all the research I could about whole-food, plant-based diets. I also read The Starch Solution and combined the two and started eating a low-fat, high-carb, whole-food plant-based diet, free of oil. I was already eating lots of veggies, but I increased my starch intake, so I was eating tons of potatoes, sweet potatoes, beans, oatmeal, and rice. I stopped eating salad dressings made with oil, and limited my nut and seed intake.

I loved that this way of eating wasn't a diet, but was all about abundance, focusing on promoting health and preventing disease by eating all the nutrient-dense foods I could. I stopped watching the clock and started listening to my hunger cues.

After a few months, I felt amazing! I realized how much eating breakfast brought me joy. I'd wake up looking forward to my bowl of oatmeal and felt so happy knowing I had full freedom to eat whenever I wanted throughout the day.

I had tons of energy and felt inspired to start rowing and doing yoga every day. I slept well, felt clear-headed, and loved how my mood had improved. I also noticed that my body started to get leaner that really surprised me because I was eating so much food!

I can now proudly call myself an intuitive eater, but it didn't happen overnight. This has been a six-month journey of trusting my body, re-learning how to observe my hunger and fullness cues, and making lots of mistakes. There were definitely times I ate too much, or ate too much of the foods that don't make me feel good. It was interesting watching how my brain reacted to me allowing myself to truly eat when and how much I wanted. At first, it felt out of control, and I was eating a lot. But I had read from intuitive eating counselors that this would happen, that my body was just soaking in the fact that the "famine" was over. That urgency and drive to eat often and eat a lot slowed down after the second month, and was replaced with a sense of calmness and happiness around food.

Now as soon as I get that first glimmer of hunger, I eat. Sometimes it's at 9 a.m., and some days, it truly isn't until noon I have no rules about what times I eat. If I want lunch at 11 a.m., I have it! If I get hungry an hour after I've eaten, I eat again. It's so liberating! What's funny is eating whenever I please has made me think so much less about food.

There are some days that I naturally eat in a seven- to eight-hour window, because that's when I'm hungry, so I asked Lydon if there was a healthy way to do intermittent fasting. I wanted to make sure I wasn't going back to my old, destructive ways. She said, "I always remind my clients that they are the experts of their own bodies. Only you can truly know for yourself if there is a 'healthy way' to do intermittent fasting." The key here is to listen to your body - noticing and honoring hunger cues as they arise and not waiting for some arbitrary time window to allow yourself permission to eat.

If you or someone you know is struggling with disordered eating or an eating disorder, the National Eating Disorder Association (NEDA) has resources available including a 24/7 helpline at (800) 931-2237.

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I Did Intermittent Fasting For Almost 4 Years Here's Why I Stopped and Actually Lost Weight - POPSUGAR

OK, so 2020 was to put it mildly a bit of a rough year.

COVID-19 had a huge impact on peoples physical and mental health, and a year spent dealing with lockdown (and some pretty understandable comfort eating and drinking) has left most of us battling what might be politely termed pandemic paunch.

After a year exercising nothing but our thumbs as we endlessly scrolled through the options on food delivery apps, weve arrived in the middle of summer with a whole lot more of us to love.

But that doesnt mean its time to throw in the beach towel in defeat.

With a month of summer left plus warmer days beyond that more than likely theres still plenty of time to kickstart your diet and exercise routine so you can get back to your beach bod before the colder season kicks in and your softer bits go back to being camouflaged by oversized coats and jumpers.

Heres how:

Think beach bods are made in the gym? Fork-et about it.

You can don some Lycra and cycle every day at the crack of dawn to your hearts content, but unless youre keeping a keen eye on the food thats going down your gullet, youre wasting your time.

RELATED: Eight-hour diet is the key to weight loss

The key to weight loss, as everyone knows, is to use more calories than you take in. A good way to do this is to adopt a flexitarian diet, a nutritiously sound option that puts an emphasis on fruits, veggies, whole grains and plant-based proteins all foods that are higher in fibre and lower in calories per bite.

FASTING WORKS, AND IT WORKS FAST

Intermittent fasting a ritual that goes all the way back to early texts by Socrates, Plato and religious groups can also have excellent health benefits and contribute to rapid-fire weight loss.

Prolonged low-calorie diets can cause the body to adapt to the calorie restriction and thus limit weight loss, whereas fasting works around this problem by cycling between a low calorie level for a brief time followed by normal eating.

RELATED: Tips to know if you want to go vegan

There are several forms of fasting, including alternate-day and whole-day, but the most popular is a time-restricted style called the 16/8 method where you limit food intake each day to an eight-hour window and avoid eating for the other 16 hours (so eat between 9am and 5pm, and consume nothing in the intervening 16 hours).

GET INTO INTERVALS

If youve ever logged a bunch of time on a running machine and have been overcome with the empty feeling youre literally going nowhere, its possible youre actually on to something.

Long sessions of low- to mid-level training may feel like theyre effective and they will slowly deliver results over time but the hard truth is that only high-intensity interval training (HIIT) is proven as an effective method to help you shed kilograms fast.

HIIT involves short, sharp exercise sessions some programs only last a mere 10 minutes of high-intensity activities like running sprints that are alternated with periods of rest.

Researchers at the British Journal of Sports Medicine recently concluded that these short bursts of activity interspersed with brief recovery periods can reduce both body fat and overall weight, with people who perform interval training losing 28.5 per cent more weight than those who dont.

RELATED: Easy way to burn fat and build muscle

Essentially, its quality over quantity theres no point exercising for a set number of hours each week and automatically expecting to shed weight. Its ultimately what you do during those exercise sessions that will make the real difference.

SEVEN DAY PLAN

So heres what I want you to do. Spend the next seven days sticking strictly to 16:8 diet routine, and punch out just 20 minutes a day (yes, every day) of HIIT training. Intervals can be as simple as 40 seconds of star jumps and 20 seconds rest, followed by the same again sprinting on the spot, then mountain climbers, squats and sit-ups, with the whole sequence repeated four times.

You will see results.

Adam MacDougall is the creator of The Man Shake | @adammacdougall5 | adam_macdougall_

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Adam MacDougall on how fasting and HIIT can improve fitness in seven days - NEWS.com.au

WEDNESDAY, Feb. 10, 2021 (HealthDay News) -- A new weight-loss drug is almost twice as effective as current medications, clinical trial results show, and experts say it could revolutionize the treatment of obesity.

Overweight and obese people lost an average 15% of their body weight using a weekly injectable 2.4 milligram dose of semaglutide (Ozempic), a new report reveals.

What's more, one-third of all participants lost 20% of their body weight, a result comparable to those of people who've undergone weight-loss ("bariatric") surgery, the researchers said.

That means a person who weighs 250 pounds could wind up losing as much as 50 pounds after a year and a half on the drug, the results showed.

"This drug turned out to be amazingly more effective than anything else we've seen come before," said senior researcher Dr. Robert Kushner, a professor of medicine specializing in obesity treatment at Northwestern University Feinberg School of Medicine, in Chicago. "It's the very first time we have a medication that even begins to approach the weight loss people achieve with bariatric surgery."

Dr. Ania Jastreboff, vice-chair of the Obesity Society's clinical care committee, agreed that semaglutide's effectiveness could significantly alter the field of obesity medicine.

"This degree of weight loss is significantly more than what we've seen with any other medication thus far," said Jastreboff, co-director of the Yale Center for Weight Management, in New Haven, Conn.

The drug's maker, Danish pharmaceutical firm Novo Nordisk, applied for approval from the U.S. Food and Drug Administration in January based on these clinical trial results. It hopes for approval before year's end, Kushner said. The company funded the drug trial.

Semaglutide is already on the market at a lower dose as a treatment for type 2 diabetes.

The drug is a synthetic version of human glucagon-like peptide-1 (GLP-1), "a hormone that all of us make," Kushner said.

"When this hormone is released, it helps reduce our appetite, reduces our hunger and helps us feel full sooner," Kushner said.

Nearly 2,000 overweight or obese adults participated in the 68-week clinical trial, which ran from the fall of 2019 to spring 2020 at 129 sites in 16 countries.

The entire group started with an average weight of 232 pounds and a body mass index (BMI) of 38, which placed them firmly in the obese category, the researchers said. BMI is a measurement of body fat based on height and weight.

People taking semaglutide had an average weight loss of 15%, compared to about 2% for a group treated with a placebo, the findings showed.

That makes semaglutide roughly 1.5 to 2 times more effective than other weight-loss drugs, which tend to help people lose between 4% and 11%, the researchers said.

Seven out of 10 participants lost at least 10% of their starting body weight, and one in three lost 20% or more.

There are some side effects, mostly gastrointestinal, the study authors said. More than four of 10 people taking semaglutide experienced nausea. Some others reported diarrhea, vomiting or constipation.

However, these side effects could be managed, Kushner said. Only 7% of participants had to drop out of the trial because they couldn't tolerate the drug.

Doctors prescribing this drug probably can limit these side effects by gradually raising the dosage in new patients, Jastreboff said.

Patients also will have to be on the alert for gallbladder-related disorders, which were reported in almost 3% of people taking the drug versus a little over 1% of the placebo group, Jastreboff said. Gallstones accounted for most of these problems.

"If you're losing weight this rapidly, you have to look for gallstones anyway," she said.

Jastreboff said she can see using this drug in combination with other weight-loss therapies, like bariatric surgery, to help extremely obese people get down to a healthier weight.

"Say, if somebody weighed 400 pounds before surgery and they lost 100 pounds and they'd like to lose 45 more pounds," Jastreboff said as an example. "The idea is that the treatment of obesity should be comprehensive, and we should be able to offer our patients all sorts of different options."

The results were published online Feb. 10 in the New England Journal of Medicine.

More information

The U.S. National Institute of Diabetes and Digestive and Kidney Diseases has more about prescription medications for obesity.

SOURCES: Robert Kushner, MD, professor, medicine, specializing in obesity treatment, Northwestern University Feinberg School of Medicine, Chicago; Ania Jastreboff, MD, PhD, co-director, Yale Center for Weight Management, New Haven, Conn.; New England Journal of Medicine, Feb. 10, 2021, online

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Injected Drug Delivers Up to 20% Weight Loss in Trial - HealthDay News

A new anti-obesity medication was shown to be almost twice as effective at helping individuals lose weight than some of the current weight-loss drugs on the market, according to a new landmark study conducted at Northwestern Medicine and other institutions.

The drug, semaglutide, taken once a week at 2.4 mg,works bysuppressing appetite centers in the brain to reduce hunger and calorie intake. Itcould be a gamechanger for those who struggle with obesity, which impacts more than 40% of adults in the United States. Obesity is associated withmultiple complications such as type 2 diabetes, hypertension, heart disease, arthritis, sleep apnea, some forms of cancer and decreased life expectancy.

The study was published online February 10 in the New England Journal of Medicine.

This is by far the most effective intervention we have seen for weight management when you compare it to many of the currently existing drugs, saidcorresponding author Dr. Robert Kushner, professor of medicine and medical education at Northwestern University Feinberg School of Medicine and an internal medicine physician at Northwestern Medicine. Semaglutide sets the bar for a new generation of more effective weight-loss medications.

The multi-site study investigated the effectiveness and safety of taking a weekly injection of semaglutide 2.4 mg along with individual lifestyle counseling sessions.

Starting from an average baseline weight of 230 lbs. and body mass index of 38 kg/m2, participants average weight loss was 14.9% (34 lbs.) compared to 2.4% (5 lbs.) for the placebo group. When compared to otherweight-management drugs currently on the market, which are proven to help individuals lose between 6 to 11% of their body weight, semaglutide is about 1.5 to two times more effective.

Approximately 70% of study participants reached a weight loss of at least 10% of their baseline body weight, which is clinically relevant, Kushner said.

A lot of the health concerns we see in people who are struggling with their weight, such asdiabetes, high blood pressure or gastroesophageal reflux disease (GERD), tendto improve when they reach a weight loss of 10%, Kushner said.

20%About one-third of participants lost 20% or more of their weight

Additionally, one third of study participants treated with semaglutide lost at least 20% (46 lbs.) of their baseline weight, which is a common reduction for many patients who have had bariatric surgery in the one to three years following their procedure.

Its the very first time we have a medication that even begins to approach the weight loss people achieve with bariatric surgery, Kushner said. Bariatric surgery is still more effective than this medication, he said, but surgery carries additional risks.

After the intervention, semaglutide treated participants reported improved physical functioning, like walking faster and climbing stairs with less pain. Additionally, they achieved greater improvements in their blood pressure, blood lipids and blood glucose control.

The drug would be intended for long-term use, Kushner said.

A total of 1961 adults with overweight or obesity participated in the 68-week study from Fall 2019 to Spring 2020at 129 sites in 16 countries.Overall, 94.3% of participants completed the trial.

Participantstook semaglutide through subcutaneous injection (similar to someone taking insulin for diabetes) once a week and received individual counseling sessions from registered dietitians every four weeks to help them adhere to the reduced-calorie diet and increased physical activity. These face-to-face or phone counseling sessions provided participants with guidance, behavioral strategies and motivation. . Additionally, participants receivedincentives such as kettle balls or food scales to mark progress and milestones.

Side effects from the drug included mild-to-moderate nausea and diarrhea that were transient and generally resolved without permanent discontinuation from the study, Kushner said.

Semaglutide currently is on the market to help manage diabetes, but it is approved only for a lower dose. The U.S. Food and Drug Administration is currently reviewing its use at a higher dose with the explicit use of helping individuals lose weight.

Dr. Kushner was the corresponding author for the Semaglutide Treatment Effect in People with Obesity (STEP) 1 study group.

John Wilding,professor of cardiovascular and metabolic medicine at University of Liverpool Institue of Ageing and Chronic Disease is the studys first author.Thomas A.Wadden, PhD, the Albert J. Stunkard Professor of Psychology in Psychiatry at the Perelman School of Medicine at the University of Pennsylvaniaand Dr.Dr. Ildiko Lingvay,professor of internal medicineat UT Southwestern Medical Center, also were co-authors.

Funding for the study was provided by Novo Nordisk,which manufacturers Rybelsus and Ozempic (semaglutides intended for diabetes treatment).Dr. Kushner received advisory board fees from Novo Nordisk.

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New anti-obesity medication almost twice as effective as most currently approved weight-loss drugs - ScienceBlog.com

There are thousands of diet books, hundreds of types of diet, many quick fixes or fad diets. All that everyone wants to know is how to lose weight fast, and easily.

The answer is not always as easy as move more and eat less. It all depends on what type of movement are you doing and how much intensity you are applying. And not all food sources will give the same results that we want, even if the calories may be the same.

Now you may be thinking that no-one has the perfect answer. On the other hand, ironically, everyone actually knows what they need to do to lose weight. The hurdle may be only that they do not know how to modify their behavior and change their lifestyle in the long term. Staying at a healthy weight for your age and height will make a huge difference for healthy aging and for your quality of living. No one wants to be dependent on someone else when we get older. However, we dont seem to understand the importance and give this the real attention that is needed to make it happen.

I actually just learned a new phrase, Hyperbolic discounting. According to BehaviorLab.org it refers to the tendency for people to increasingly choose a smaller-sooner reward over a larger-later reward as the delay occurs sooner rather than later in time. When offered a larger reward in exchange for waiting a set amount of time, people act less impulsively (i.e., choose to wait) as the rewards happen further in the future.

Everything that you do for improving your health can eventually lead you to become stronger, more healthy, and help you age better. You may not see your reward now, but you will be thankful in the future for sure.

I know now that you may be thinking where to begin, and it can seem very complicated, especially when were told that on average we make over 220 food related decisions every day. Although we still can make many of these decisions consciously, so it ultimately all comes down to mindful living. However, I completely understand how challenging it can be to practice mindful living and at the same time be surrounded with many distractions.

Here are some easy steps to start changing your lifestyle and to keep the changes that you make in the long term:

Each morning, start your day with some type of movement, even just a few minutes stretching, walking, yoga or intense cardio.

Make your first meal of the day a low carbohydrate and high protein meal.

Dont reward yourself with food.

Consume protein with every meal, ideally animal protein.

Once or twice a week try 18 to 24 hours fasting.

Weigh yourself twice a week and keep a record of your weight.

Dont say you cant eat something that you may be craving, instead say I dont want to eat this. Words have tremendous power.

Educate yourself on the subject. Read, listen to podcasts, and do your research.

If you want to see quick results then you must approach it strategically. Remember the story of the turtle and the rabbit? Running towards quick results without understanding and observing the journey could easily lead to failure.

I am a big believer too in prolonged fasting for healing purposes and for quitting addictions such as sugar and coffee.

As I have mention many times all of these suggestions are for healthy individuals, so if you have any specific health problems or if you are using medications then of course please ask your health care practitioner before making changes. Everyone has biological differences and different health histories too. But wherever you are in your health journey you can still make positive changes for the better. For most people being overweight is a choice that can increase the risk of many chronic diseases. The good news is that you can still make big changes.

Resources:

http://behaviorlab.org/Papers/Hyperbolic.pdf

https://news.cornell.edu/stories/2006/12/mindless-autopilot-drives-people-underestimate-food-decisions

https://www.researchgate.net/publication/227344004_Mindless_Eating_The_200_Daily_Food_Decisions_We_Overlook

Ayda Ersoy, nutritionist (Dip.C.N., Dip.S.N.), master trainer (CPT ACE, NCSF, CanfitPro), registered yoga teacher, founder, Health Angel Nutrition, Fitness and Wellness, founder, SMS (Stability, Mobility Strength) Intuitive Training System.

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ERSOY: Here's the easiest, quickest weight-loss strategies - The Garden Island

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