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Want to transform your health and body composition? Add these helpful methods into your life and habits.

Excessive body fat, especially when it is accumulated around the waist and abdomen, can have negative impacts on health. Some of the potential health risks associated with too much body fat are:

Cardiovascular disease: High body fat levels can increase the risk of heart disease, stroke, and high blood pressure by putting additional strain on the heart and circulatory system.

Type 2 diabetes: Obesity is one of the leading risk factors for type 2 diabetes, as excess body fat can lead to insulin resistance, a condition in which the body cannot use insulin effectively.

Joint problems: Excess weight can put additional pressure on joints, increasing the risk of joint pain, osteoarthritis, and other joint problems.

Sleep apnea: Obesity is a leading cause of sleep apnea, a condition in which breathing is interrupted during sleep, leading to poor sleep quality and daytime fatigue.

Gallstones: Obesity can increase the risk of developing gallstones, which can cause severe pain and require surgery to remove.

Fatty liver disease: Excess body fat can lead to the accumulation of fat in the liver, which can cause inflammation and damage to the liver.

Increased risk of certain cancers: Studies have shown that obesity increases the risk of developing certain cancers, including breast, colon, and pancreatic cancer.

Overall, maintaining a healthy body weight and reducing excess body fat can help to reduce the risk of these and other health problems.

Max Posternak is a certified personal trainer and nutritionist who runs the Gravity Transformation YouTube channel. The channel is focused on providing fitness and nutrition advice to help people achieve their weight loss and fitness goals.

High thermic foods are foods that require more energy to digest, absorb, and metabolize than other foods. They have a high thermic effect, which means that they increase the bodys metabolic rate and cause the body to burn more calories during digestion than other foods. This can help with weight loss and weight management.

Some examples of high thermic foods include:

Incorporating high thermic foods into a healthy diet can help to increase calorie burn and support weight loss or weight management goals. It is important to note that while high thermic foods can aid in weight loss, they should be consumed as part of a well-balanced and nutritious diet.

Sugar can have negative effects on both physical and mental health. Some potential negative impacts of consuming too much sugar include:

Its important to note that not all types of sugar are created equal, and natural sugars found in whole foods like fruits and vegetables can be part of a healthy diet. However, consuming high amounts of added sugars, such as those found in processed foods and sugary drinks, can have negative effects on health. It is recommended to limit intake of added sugars and focus on a balanced, whole foods-based diet.

Refined carbohydrates are a type of carbohydrate that has been processed to remove the natural fibre and nutrients found in the whole grain or natural food source. The refining process involves removing the outer bran and germ layers of the grain, leaving only the starchy endosperm. This process results in a product that is often less nutritious and higher in simple sugars.

Examples of refined carbohydrates include:

Processed foods that contain added sugars, such as sweetened yogurt, breakfast bars, and energy drinks.

Consuming too many refined carbohydrates can lead to spikes in blood sugar levels, which can contribute to insulin resistance and type 2 diabetes. Refined carbohydrates are also often high in calories and low in nutrients, which can contribute to weight gain and poor overall health.

In contrast, unrefined carbohydrates, such as those found in whole grains, fruits, vegetables, and legumes, are generally more nutritious and provide a slower release of energy into the body. It is recommended to focus on consuming more whole, unprocessed foods and limiting intake of refined carbohydrates.

Lifting weights can be an effective way to support weight loss by providing a number of benefits:

Increases metabolism: Lifting weights can increase muscle mass, which in turn increases the bodys resting metabolic rate, meaning you will burn more calories even when at rest.

Burns calories: Weight lifting burns calories during the workout, and the increased metabolism can continue to burn calories for hours after the workout.

Promotes fat loss: Lifting weights can help to target body fat and promote fat loss while preserving muscle mass.

Builds lean muscle mass: Lifting weights can help to build and maintain lean muscle mass, which can improve overall body composition and support weight loss goals.

Improves insulin sensitivity: Resistance training, such as lifting weights, can improve insulin sensitivity, which can help to prevent and manage type 2 diabetes.

Improves overall health: Strength training can improve overall health and reduce the risk of chronic diseases, such as heart disease and osteoporosis.

Its important to note that weight lifting alone may not lead to significant weight loss, as diet and overall calorie balance are also important factors.

However, incorporating strength training into a weight loss plan can provide a number of benefits and help to support overall health and fitness goals.

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A woman has revealed the Chipotle order that has helped her drop four pants sizes in six months while still eating her favorite foods.

Koli Marks, 25, from Southern California, has been documenting her weight loss transformation on TikTok, where she is 'helpingnormal people lose weight in a normal way.'

The content creator, who uses the handle @healthkols, went from a size 18 to a size 10 by eating in a mild calorie deficit and getting at least 30 minutes of movement every day.

'This is my Chipotle order that helped me go down four pants sizes. I'm so excited to tell you guys about his,' she shared in a recent video.

Marks explained that she orders a burrito bowl with a half scoop of brown rice, a half scoop of black beans, sofritas (shredded tofu braised in spices), fajita veggies and corn topped with a little bit of cheese and sour cream.

'My favorite hack is I get a big side of lettuce,' she said. 'I get it on the side because I don't want to get all soggy, and this adds so much volume to my meal.

'You know, this is kind of a wimpy-looking bowl. Like this is plenty of food for one serving, but it is a little bit less than I used to eat, so I like getting the lettuce because it adds volume.'

Marks alsogot a side of Chipotle's honey vinaigrette, which is 220 calories for a small container, but she noted that she only uses half of it.

'I realize that it's the same taste,' she said. 'Honestly, sometimes it was kind of overwhelming using all of it.'

After sharing her go-to order, she opened up about what she used to eat at Chipotle and how she modified it to ensure she remains in a calorie deficit.

'My old order was technically the same. I would get all the same things, except instead of half a scoop, I would get extra rice. I would get extra beans, and then I would also get a tortilla on the side.'

Marks insisted that she is 'all about eating whatever the hell you want,' but the 300-calorie tortilla made it difficult for her to stay in a calorie deficit and finish her burrito bowl.

She also used to get a side of chips and guacamole, which she has since cut out.

'That put my total calories for my old Chipotle meal at over 1,000, probably close to 1,200, maybe even more,' she explained.

Marks said there is 'nothing wrong' with eating that much, but 'it was way too much food' for her to consume.

'I felt like I was gonna throw up after I ate Chipotle, and I was doing this like four times a week,' she recalled. 'I was always, always, always eating Chipotle, and I was eating too much, and it made me feel sick.'

Marks said her current order is 'plenty of food,' and she feels 'perfectly full' after eating it with a side of lettuce and half a container of dressing.

'Will I eat the tortilla again one day? Will I eat the chips? Yeah, I'm allowed to eat whatever I want whenever I want. This is just how I'm eating now that's helped me lose weight,' she concluded.

In the caption, Marks stressed the importance of making small dietary changes daily to promote weight loss, writing,'You dont need a crash diet or an entire lifestyle change!'

Her video has been viewed more than 382,000 times, and in the comments, she explained that her current order is about 650 calories.

A number of people pointed out that she could get two meals for the price of one if she got full scoops of everything and saved half, which she said she usually does.

Marks went viral in January after she posted a before-and-after video of herself while sharing her recommendations for losing weight 'while still eating junk food.'

She wrote her tips in the caption, starting with eating in a 'mile calorie deficit.'

'Use a calorie calculator to calculate your maintenance calories for the day, and then eat 200 less than your maintenance,' she suggested.

Her second piece of advice was to get '30 minutes of movement every day.'

'Workouts do not have to be intense to be effective,' she insisted. 'Moving your body for 30 [minutes] a day will help boost your metabolism and burn calories.'

Marks' third recommendation was adding 10 minutes of lifting weights into your daily workout routine because it 'helps burn more calories for longer.'

She also added that you can eat whatever you want as long as you are staying within your calorie deficit.

'I eat all the same foods I always did,' she explained, 'but I make sure I don't overeat.'

Link:
I lost FOUR pants sizes in six months by eating this CHIPOTLE order - Daily Mail

A year ago, my brain was locked on autopilot: I have to lose weight to have a baby, which will make me gain weight. I have to lose weight to have a baby, which will make me gain weight. I have to lose weight to have a baby, which will make me gain weight.

The thought kept looping in my head, over the droning of my sixth IVF consultover Zoom, no lessin a two-year span. Today, the doctor says my vitals and blood work are perfect but my weight less than (well, really, more than). For that reason alone, she will not treat me. This meeting is not going well. And I cant overstate how much a pandemic complicates trying to conceive when your eggs are aging like week-old milk. I was navigating telehealth appointments, fighting my insurance company over billing, and chasing overworked doctors for just a little bit of clarity.

Remember how in Kill Bill, every time Uma Thurman as Beatrix Kiddo meets her opponent, she sees red? Her eyes narrow, and her brow furrows as she lasers in, thunderous funky synth wailing in the background?

When the doctor says from the other side of the screen, Again, Wynter, everything looks great. Its just your BMI. We gotta get some weight off, I am Beatrix, seeing red. Excuse me, who is we? Not another tense, emotional midday conversation with the onus back on me to wrestle with a body that already feels like it isnt cooperating. It doesnt matter to this doctor that BMI is a hugely flawed metric of health or that the research on the relationship between weight and successful embryo retrieval is mixedmany fertility specialists have a firm BMI cutoff, after which they will not treat patients.

After enduring three medically necessary abortions of very wanted babies in just 18 months, having the word weight thrown aroundand so coldlypushed me over the edge. I was done. I launched into a sobbing rant, laden with many F-words and zero regrets. I wanted to dramatically slam down the phone. Instead, I cut her off mid-sentence and tapped the END MEETING FOR ALL button and fell silent.

Growing up, I always battled with both my body and body image. As a child of the 80s, the ideal of beauty was waifish and white, like Christie Brinkley and Brooke Shieldsthey didnt look like me. As a curvy teenager, I obsessed about my body daily, if not hourly. From fad diets to abject shame, I tried to punish it into submission. At 17, I received a diagnosis of polycystic ovarian syndrome well before it was understood (even in the medical community), which explained why I struggled with my weight. Still, there was no easy treatment or solution.

In my mid-20s, I worked hard to unlearn all the toxic noise around thinness and beauty standards, and by the time I was in my 40s, I had arrived at some semblance of peace. The reality is having curves never stopped my hustle. I knew I could be beautiful, sexy, and successful all the same (and my husband, Allan, agrees). But trying to get pregnant challenged all of those hard-won gains. My own fraught path to starting a family eventually led me to Ozempic, one in a class of new, cutting-edge drugs with weight-loss benefits that have exploded in popularity in the last year. The rise of these drugs has ignited a fierce and messy debate about health, bodies, and fatphobia (not to mention sending the Hollywood gossip machine into hyper-drive).

Uma Thurman as Beatrix Kiddo

I can only speak to my experience, but taking Ozempic allowed me to reset my relationship with my body and focus on taking care of it. The cultural furor around these drugsAre they good? Are they bad? Should everyone take them? Should no one take them?flattens all those nuances and does a disservice to those of us who are trying to make a compassionate decision for ourselves among a lot of less-than-ideal options. That IVF doctor had never seen me in person, hadnt examined me, or done more than glance at my records, but in her mind, my weight was the only thing holding me back from a successful pregnancy. Im confident that wasnt the right answer or manner of delivery, but that was the reality I was facing.

After that last appointment, knowing that weight loss would fast-track my egg retrieval sent me into a downward spiral that felt all too familiar. From behind my desk, I looked in the mirror and thought, You are failing meAGAIN. It didnt matter that the weight I had gained recently was partially from my lost pregnancies. I turned all my disdain on myself. To add another layer to all of it, I didnt love the habits I had formed during the pandemic: everything from working exclusively from my couch to relying far too much on takeout and making viral recipes. I became a recluse, finding excuses not to see my friends and family, all the while obsessing about my bodys perceived failures.

Resenting the prognosis but committed to a solution, I gave myself three months to focus on my health so I could get into a facility quickly to retrieve. Yes, I wanted to get to this golden BMI but more than that, I didnt want my weight to always be at the front of my mind, a constant hang-up that kept me from the happiness I knew I deserved.

This time, I was over 40 and out of ideas. My inner dialogue was as feisty as ever, laying it all on the line, aggressively persuasive. I thought about the diet pills I had tried when I was 16, which had given me waking dreams. I remember how taking up smoking in my 20s kept my mind off of food and knew I couldnt (and wouldnt) go back to that. Then there were all the L.A. trends: liquid diets, intermittent fasting, B-12 shots, and so on.

All of that thinking was unhealthy and unhelpful. Frustrated, I turned to an online community I joined for women over 40 trying to get pregnant and shared that my BMI was considered too high to retrieve. Refreshing the page over and over, in between supportive comments like Ew! New doctor, pls and Im so sorry sweetie, someone chimed in, Ozempic? Ozempic. The one from the commercial? Isnt that to control diabetes?

Formally called semaglutide, Ozempic is indeed intended for sufferers of type 2 diabetes because it lowers blood sugar by mimicking a hormone that is typically released after eating. After clinical trials showed that it also had significant weight-loss benefits, the FDA has also approved a dosage of semaglutide (under the brand name Wegovy) for weight management. Depending on the prescription, patients typically receive a pen that allows them to self-inject weekly.

I was skeptical. Id done the right (and wrong) things my entire life to try and lose weight, and it had continued to come back. But at this point, I was willing to try almost anything. Since I also suffer from insulin resistance, which mimics pre-diabetic symptoms, a doctor quickly approved my prescription, and it was covered by health insurance. It arrived in the mail a week later, packed neatly in a white box. Ripping it open, I administered it immediately. But the idea of failing at thisand at this point, it all felt like failuremade me emotional. Another pandemic side effect: crying on a dime. When I crawled into our bed, Allan held me close and told me, I love you no matter what. Period. Still, with the broken record in my brain, I obsessed over the expectation of the shot and braced myself again for disappointment.

Three days later, I realized I was eating less and not really thinking about it. That feeling of satiation, instead of planning the next meal mid-bite, allowed me to concentrate on other things. It was easier to make good choices and drink less wine. I was no longer punishing myself or using food to guide my moods. My sleep was better, and I felt more energized, although I did also experience waves of nausea, a common side effect of Ozempic. The weight began to come off. I was stoked. My mood made it easier to reintroduce my favorite exercise, weights, and cycling into my routine and to speak more kindly to my body.

For the first time in decades, there was a way to manage my PCOS, which is known to disrupt the bodys cues for hunger and fullness, that worked for me. One of the most remarkable things was how taking Ozempic highlighted how much I had been fighting my bodyand belittling itinstead of caring for it. Within two months, I was over halfway toward my weight-loss goal. Success felt tangible for once.

Months after I started Ozempic, I paused the treatment. After searching for a new IVF doctor in Southern California who I hadnt screamed at (it was not easy), I found one in Santa Barbara who was refreshingly anti-BMI and willing to treat me at any weight. Still, Im glad I went on Ozempic. The reality is that when it was really time to start the grueling IVF process, I felt more mentally and physically prepared for itno longer sluggish, achy, or depressed. Do I think it helped my embryo quality? Not really, but I do think it disconnected the cycle of shame and self-recrimination I was stuck in so that I could actually focus on my overall wellness.

After the usual exams and ovarian stimulation, Allan and I got five embryos. I didnt freak out about the 10 pounds I gained from the procedureI was just thrilled to enter the new year with these gifts and proud of what my body was able to accomplish.

But I want to be clear: I dont want to be thin. All I want is a good life.

While its gotten a little better from when I was growing up, this culture sometimes makes this impossiblegaining weight is considered some sort of moral failure, especially for women. And wanting it off doesnt mean we dont love ourselves. Its a double-edged sword that cuts deep. Theres also not enough awareness of all of the hurdles women over 40 must get past to have a baby.

But one size doesnt fit all and this medication isnt the final answer. Take Ozempic, dont take Ozempicits your lane and you have to cruise at a speed that works for you. It can all be disorientingin this weird moment of cutting-edge medical innovation and peak cultural confusion with a big heap of double-talk and gossip, many dont have the luxury or energy to fight for the care they deserve. My hope is that ultimately, we can move into a place where everyones health is taken seriously without judgment. Most importantly, I hope we can all be given the space to make decisions that are right for us.

Writer

Wynter Mitchell-Rohrbaugh is a digital strategist, writer, and podcast host/producer for Waiting To X-Hale and the upcoming Tangent Island. She has written and discussed pop culture, digital evolution and social impact in Cosmopolitan, Yahoo, BlogHer, THR, Cheddar The Independent, San Francisco Chronicle, NPR, WNYC and Variety. She hails from San Francisco and lives in Los Angeles, CA. Follow her on Twitter @wyntermitchell.

View post:
I Used Ozempic for Weight Loss and IVF: Here's What Happened - Cosmopolitan

Are you carrying a few extra pounds? You're not alone. The scale has nudged up for many of us during the past year, which was filled with so much uncertainty and trauma. The best weight loss programs for women can help you shed inches and start the New Year feeling great and filled with confidence. Whether fitting into your favorite pair of pants again means losing five pounds or fifty, you can do it! And no matter if you're new to the world of weight loss plans or have tried them (almost) all before there's a plan out there that's perfect for you.

We rounded up options that are affordable, health-focused, and work for women with a variety of different lifestyles and dietary needs. And while losing weight is never easy, these weight loss programs are designed to keep you feeling satisfied, not deprived.

Keep reading for answers to some of the most frequently asked questions about the best weight loss programs for women, or scroll down to sign up and get started!

Best overall meal delivery weight loss program: Nutrisystem

Best keto weight loss program: Factor 75 Keto Meal Plan

Best weight loss program for behavioral change: Noom

Best popular weight loss program: Weight Watchers

Best weight loss program for diabetes: Nutrisystem Uniquely Yours Diabetes Plan

Best meal delivery service weight loss program: BistroMD

Best meal kit delivery plan: HelloFresh

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Losing weight can be a challenge for women who have reached menopause, or who are approaching it. For one thing, hormonal shifts shake up our systems and change the way we store fat, how fast we burn calories, and our overall metabolism. (Along with other common symptoms like hair loss, night sweats, and moodiness.) That's why the most effective weight loss programs for women over 50 will be different from the ones that work for younger women. Where once upon a time it may have been easy to crash-diet for a week and see results, it's much better for more mature bodies and more realistic to lose weight more gradually. That means finding a weight loss program that offers a healthy, sustainable plan that will help you shed pounds and keep them off. There are many to choose from: Keep scrolling to read more and see which one is right for you!

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With so many different weight loss programs for women on the market, we're giving you a head start by offering a quick overview of 11 of the most popular options out there. From low calorie prepared meal delivery services to keto frozen meals, Weight Watchers to BistroMD and more, there's a weight loss plan out there that will work for you.

Every woman is different, and no one plan works for all of us. We've included 13 popular weight loss programs here, but (spoiler alert!) these are our top picks:

Nutrisystem - popular, first week results, easy meal delivery (no prep necessary!)

Factor 75 - chef-prepared meal delivery, specific diet plans, weekly menu options

Noom - personalized plans, in-app health coach, unique approach to weight loss

Weight Watchers - long term results, no food off limits, affordable

This depends on how you define "fast." Once you are in your 40s and beyond, weight loss will probably not be as rapid as it once was. That said, with a combination of eating the right foods, exercising, getting enough sleep, and watching your alcohol intake, it's possible to see results from your weight loss efforts within a few weeks. How quickly you'll reach the number on the scale you're aiming for depends on many factors, such as how much weight you have to lose, your own body chemistry, and how closely you're able to follow a weight loss program.

More important than losing weight quickly is keeping it off, and feeling good about it. This may mean changing your habits, long-term. Things like eating takeout frequently, drinking a glass (or three!) of wine every evening, getting less than the recommended amount of sleep each night, and spending most of the day sitting down can are all weight gain culprits that can be replaced with healthier habits. The good news is, many of the best weight loss programs for women can help you do just that!

One of them could be the key to achieving your weight loss goals! Keep scrolling to shop our picks for the best weight loss programs for women!

Want to order in? Check out these meal delivery services we love:

See more of ourbest product recommendations

BEST overall WEIGHT LOSS PROGRAM FOr women

50% off!

Save 50% off or more on meal plans, plus up to $150 premium plans with code: MADNESS!

If you want to lose weight but don't want to bother counting calories and logging meals, or don't like cooking, then Nutrisystem was made for you. With Nutrisystem's Uniquely Yours plan, your meals and snacks (up to six a day!) will be delivered to your door, making it easy to stick to your plan and see results. With plans starting at just $8 a day, this is a delicious, simple way to lose weight. And if you're looking for the best weight loss plan for diabetes, look no further: Nutrisystem's Uniquely Your Diabetes Plan is specially created for people living with diabetes.

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best Keto weight loss program

best meal delivery plan for weight loss

60% off with email sign-up!

Save $90 off your first three weeks of FACTOR with code WOMANSWORLD90

Fresh food prepared by chefs

20+ dietitian-designed weekly options

Are you a fan of the keto diet? This low-carb, high-protein way of eating has helped countless people lose weight quickly, without feeling deprived and Factor 75's popular keto meal delivery plan can help you become one of those people! Get fresh, chef-prepared meals delivered straight to your door with this weight loss plan and meal delivery service, which offers delicious meals, desserts, juices, broths, and more all of which are created by dietitians with health as the focus.The vast array of options include steak with roasted sweet potatoes, stuffed pork tenderloin, keto mushroom burger, blueberry pancakes with chicken sausage, pesto salmon, and shrimp alfredo with zucchini noodles. Meals are never frozen, and you can choose from a variety of menus that change regularly.

*Order now to save $90 off your first three weeks of FACTOR with code WOMANSWORLD90.

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best weight loss program for behavioral change

best weight loss programs for women noom foods

Uses psychology to help you make healthy lifestyle changes

In-app coach is there to answer questions and encourage you

Plans are highly personalized to your goals, habits, and lifestyle

One of the newer weight loss plans out there, Noom has quickly become one of the most popular and well-loved programs for achieving your diet goals. If you've never heard of it, you might be wondering, "Is Noom a diet pill?" or "What is Noom?" and then of course there's always the big question, "How much does Noom cost?" Noom is an app that helps you lose weight by applying psychological principles of behavior (Cognitive Behavioral Therapy, or CBT, to be exact) that gently guide you to make different decisions about what, and how, you eat. Health coaches are there to support you 24/7, answering questions and providing encouragement. (Find a few of their best tips for weight loss here!) And at just $59 a month with a free trial and a few different pricing options Noom is quite affordable, as well.

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best science-backed weight loss program

The Mayo Clinic is one of the most trusted health institutes out there, so it makes sense that their diet plan is one of the most trusted options available for weight loss as well! Based on their best-selling book, The Mayo Clinic Diet ($16.99, Amazon), it features a two-week "kick start" program that gets you motivated to begin changing your habits. In the "Lose it!" portion of the plan that follows, you learn about healthy eating and incorporate exercise into the plan, all while gradually losing weight. Once you've met your weight loss goals, you'll enter the "Live it!" phase, where you can occasionally break the "rules" and still keep the pounds off.

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Best popular weight loss program

best weight loss programs for women ww foods

Become a member for $10 per month!

If you've ever tried to lose weight or even if you haven't! you've probably heard of Weight Watchers, or as they're known now, WW. They've been around for nearly 60 years and have helped millions of people shed pounds and feel better about their bodies. It works by assigning a "SmartPoint" value to foods: You'll take a simple online quiz, and based on your answers, you'll be assigned a SmartPoints budget to stay within each day. Track your points on the WW app, stay within your allotted number of point, and you'll lose weight it's really that simple! Jen, a 51-year-old mom in Brooklyn, loves the plan: "Weight Watchers is great. You can pick a program that works best for you based on what you like to eat I love meat, and I have wine or beer every night. No foods are considered 'cheating' foods, you just need to make sure you log it and incorporate it into your daily/weekly allotment of points. I lost 20 pounds in three months and have been able to keep it off for two years because I have the tools to keep me in check."

You might be wondering, how much does it cost to do Weight Watchers? The answer is, not as much as you might think! The plan is surprisingly affordable around $15 a month and when you sign up now you can waive the standard starter fee and get three months free. (That's right you can do Weight Watchers for free!)

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best weight loss program for diabetes

nutrisystem diabetes plan

50% off all plans!

Save 50% or more on meal plans, plus up to $150 premium plans with code: MADNESS!

Includes enough food for meals and snacks every 2-3 hours delivered straight to your door

Specially formulated to provide the right balance of nutrients

Helps you lose weight and manage diabetes at the same time

If you're living with diabetes, you know that finding a weight loss plan that addresses your unique needs isn't always easy. Popular diets like intermittent fasting or other restrictive plans aren't an option when you need to eat every couple of hours to make sure your blood sugar stays in a safe range. That's why Nutrisystem came up with their Uniquely Yours Diabetes Plan, specially designed for people with diabetes. With breakfast choices like cinnamon rolls or turkey, ham, and cheese omelets, lunches including a meatball parmesan melt or a burrito bowl, and ravioli, risotto, or pizza for dinner, snacks like white cheddar popcorn, and a chocolate cupcake for dessert, you'll feel satisfied throughout the day.

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BEST MEAL DELIVERY SERVICE WEIGHT LOSS PROGRAM

best meal delivery plan for weight loss

40% off!

40% off right now, plus free shipping on your first week!

Like Nutrisystem, the BistroMD weight loss plan is perfect for people who want their meals delivered to them, without having to worry about planning what to eat, shopping, or cooking. In addition to the meals, you'll have access to a library of informational articles and a plethora of support from the BistroMD team of experts, which includes your own personal Registered Dietician as well as fitness coaches. Choose from a seven-day program, a five-day "work week" program, or customize it to your needs, and watch the needle on your scale go down!

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best meal kit delivery plan

best meal delivery plan for weight loss

16 free meals, plus free shipping!

Prepare your own healthy meals, with everything you need delivered to you

Choose the foods you like best

Skip a week (or two!) if needed

Although not specifically a diet plan, HelloFresh can definitely be used as an aid in your weight loss journey. This meal kit delivery plan sends you all the ingredients you need to prepare fresh, healthy meals for yourself (and your family, if you choose), so it's easy to stay on track with many different diet plans. If you're wondering, "Is HelloFresh healthy?"or "Is HelloFresh low-calorie?" the answer is, yes to both! HelloFresh meals are made from fresh, nutritious ingredients and certain meals are marked "low-calorie," so you'll know which ones are best for you if you're counting calories.

The key here is to choose the meals that fit your diet plan, and focus on portion control. Luckily, that's easy you'll only be sent the number of servings you need! Choose from vegetarian meals, pescatarian meals, family meals, low-calorie meals, and "quick and easy" meals that require less prep.

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most popular meal delivery weight loss program

Choose the plan that's right for you

Get meals delivered to your door

Personalized meal plan and coach

Yet another great option for those who prefer not to cook and count calories, Jenny Craig is a trusted name in weight loss that's helped many people achieve results and meet their diet goals. If you'd like a personal coach, meals created just for you, and a program backed by years of success stories, Jenny Craig could be right for you!

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best meal-replacement shake weight loss plan

Easy-to-follow plan

Choose from a variety of shakes

Plenty of delicious, healthy snacks for in-between meal cravings

Known for their meal replacement shakes, Slimfast was started in 1977 and is still around today with some changes! While the basic plan is still "a shake for breakfast, a shake for lunch, and a healthy dinner," there are now keto-friendly shakes, diabetic shakes, and "advanced nutrition" shakes to choose from! Plus, they make plenty of healthy snacks for in-between your shakes and meals. If you're a fan of classic, easy weight loss approaches, you might want to try this one!

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best insulin management-based weight loss plan

Focuses on insulin management as a key to weight loss

Incorporates high-intensity exercise into the plan

Unique supplement is the cornerstone of the diet

GOLO has a unique approach to weight loss with its focus on maintaining healthy insulin levels to drop the pounds. Their "Release" supplement helps control glucose, so your insulin levels remain steady. This will keep you from feeling hungry, and also allows your body to burn fat more efficiently or so the scientists behind GOLO say. Exercising and eating fewer calories are integral to this plan, along with taking the supplement.

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best supportive weight loss community

Every member gets a weight loss coach

Emphasizes building healthy habits that will be sustainable over time

Community element keeps you connected with supportive, like-minded fellow dieters

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13 Best Weight Loss Programs for Women of To Help You Drop Pounds in 2023 - Yahoo Life

Being overweight is a widespread problem in the present era. Factors like lifestyle, diet, stress level, etc., substantially impact a persons body weight. For rapid weight loss, you need to be focused, set a goal, and strive to achieve the goal. Before placing a plan for weight loss, it is essential to understand its benefits. Understanding the various health benefits of weight loss can help you to stay motivated during the weight loss journey, including healthy eating habits and physical exercise programs. To succeed, you must consider all the ways of losing weight that can help enhance your physical, social, and psychological health. There are numerous kinds of diets, meal replacement plans, and dietary supplements that claim to be fast weight loss. There are, however, some practical ways of losing weight without dieting.

The following ways are very effective that have an impact on rapid weight loss:

Apart from the abovementioned ways, you can also try a few activities to burn 100 calories more. The following are the activities:

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If you are strong enough to kick out the soda habit, reduce the dependence on overeating, and prefer to have more veggies than meat, then you are all set to achieve your weight loss goal. All the ways mentioned above are effective and help you move forward to a healthy and slimming lifestyle without complicated diet schedules.

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Monday March 20 2023

The number of people doing intermittent fasting (IF), a health practice that involves extending the periods between eating, keeps growing.

In the past few years, the practice of Kenyans missing food to lose weight has become so common that in some circles, it feels unusual to say you eat three meals a day.

The number of people doing intermittent fasting (IF), a health practice that involves extending the periods between eating, keeps growing.

They have formed small tribes on social media where they passionately compare fasting durations.

Some squeeze their meals into an eight-hour window a day, a method known as time-restricted eating that has emerged as the most popular form of intermittent fasting.

Others just eat one meal a day. Others have stopped eating during the day while others fast for 24 or 36 hours.

What is intermittent fasting and does it really work?

Kepha Nyanumba, a nutrition consultant says there are two common types which include time-restricted eating and the 5:2 method of intermittent fasting.

The first one, Mr Nyanumba says, involves setting fasting and eating windows which can be repeated for a given number of days per week.

An example of time-restricted eating is the 6/18 method where eating is allowed between 10 am to 6pm.

The 5:2 method of intermittent fasting encourages a total intake of 500 calories for two days a week. The aim is to facilitate weight loss by reducing total calorie intake, Mr Nyanumba says.

With almost 100 studies on humans and many more on rodents scientists say there are still a lot of unanswered questions but those on weight loss journeys swear by it.

A quick search through Facebook and you find hundreds of intermittent fasting groups with thousands of members. One of those ardent followers of the programme is Lydia Ekessa.

When she founded an intermittent fasting support group on Facebook in 2019, her aim was to educate Kenyans and others about the benefits as a beneficiary.

I struggled with hormonal imbalance and I was overweight for many years. When I started, I did a combination of protocols both long and short fasts. I also combined cardio exercises, running, and walking. Within three months I had reduced from 80kg to 63kg and I no longer struggled with hormonal imbalance. I founded the group to encourage people to keep at it despite what the naysayers may say, she tells the BDLife, adding people ought to stop attributing being slim to poverty and being big to being wealthy.

There are two common types of IF, time-restricted eating and the 5:2 method of intermittent fasting. FILE PHOTO | SHUTTERSTOCK

When she started, she says people were apprehensive about joining or following the recommendations in the group. However, with time and as more awareness was created they began believing in her course.

Her intermittent fasting programme is a combination of both long and short fasts.

156 hours of fasting

I can do a maximum of 156 hours of fasting. During the fast, I drink water or sugarless black tea or coffee. On the 72-hour mark, you are allowed to take bone broth till the end of the time. I take one or two cups of bone broth per day, she says.

Currently, weighing 72kg, (after backsliding) Ms Ekessa says her target weight is 65kg and intends to continue doing intermittent fasting even after attaining her goal.

Last year, I backslid when I lost my mom. I sunk into depression and following the fasting protocols was a challenge. Once I reach maintenance, my body will already be adapted to fasting so I can never go back to doing more than two meals. It's either one meal or two meals a day, she says.

Deriving motivation and encouragement from her 13-year-old son, she says that she is well on track to reaching her ideal weight.

She, however, cautions that once you start intermittent fasting, if you go back to eating three or more meals a day or unhealthy eating or binge eating, you stand to gain all the weight that you had lost. One has to maintain a healthy eating lifestyle all through.

In the past few years, the practice of Kenyans missing food to lose weight has become very common in some circles. FILE PHOTO | SHUTTERSTOCK

Backslidding

Gloria Ngure is a beneficiary of Ms Ekessas Facebook group. She started intermittent fasting to silence her tormentors.

Everyone around me would complain about how big and heavy I was. That was the first greeting every time we'd meet, Ms Ngure tells the BDLife.

Her transformation journey was however not an easy one.

I started in 2020 and it has not been easy. The number of times I have started a fast and not completed is more than the number of times I have started and completed.

Having lost 30kg, Ms Ngure now weighs 75kg.

When I started I did the five weeks programme and lost 14kg. From there, Im now freestyle. I am mostly doing 42 hours, 48 hours, or 72 hours of fasting. When I am not doing any of these I do OMAD (One Meal a Day), she says.

Starting intermittent fasting was not all rosy for her.

The first few days I experienced headaches. One should make sure they don't jump right into the long fasts. Start with short fasts and later do the longer ones. Long fasts promote autophagy [the body's process of cleaning out damaged cells, to regenerate newer, healthier cells] hence no sagging skin.

Smooth skin

She says that control is all in the mind and that what you believe is what you can achieve. At the beginning of this year, I did 21 days of water fasting, though for spiritual purposes.

Apart from weight loss, Ms Ngure says that her skin is much smoother and her back aches ended as well. She also sleeps better and does not snore like before. She had plantar fasciitis (heel pain) which also ended when she started doing intermittent fasting.

To keep up with her weight loss journey, Ms Ngure has had to avoid sugary foods. My plate usually has more proteins and vegetables than carbs.

Intermittent fasting is now a lifestyle for her. Anyone who is struggling with weight should know that two meals a day are enough whether you are fasting or not. There is no day that I will eat more than twice, she says adding, Water is very important in this journey. I recommend taking three litres of water every day.

Unlike Ms Ekessa, Ms Ngure says she had to be her own cheerleader in her fitness journey.

The number of people doing intermittent fasting (IF) keeps growing. FILE PHOTO | SHUTTERSTOCK

I want to live healthier, look well and wear all the well-fitting clothes that I want. Whenever I see a kilo is down, I become more motivated.

She recommends mixing up the fasting schedules to keep one excited.

One schedule gets boring and your body gets used to it. Fasting for too long can also cause fasting burnout. Mix up. Freestylefasting is the best. Don't let your body know what is coming, she advises.

However, Ms Ngure cautions people with medical conditions such as diabetes and hypertension to seek doctors guidance before embarking on the intermittent fasting journey.

Shedding 15kgs in two weeks

Millie Rita, another faithful follower of intermittent fasting tells BDLife she has seen a transformation since starting her weight loss journey in January this year.

I have lost 18kgs so far. I started with 105 kg this January, I was doing one meal a day fast, 20 hours, and 18 hours fast, and also going to the gym. I lost 2.5 kgs in one and a half months. I quit the gym and started extended fasting and in two weeks and two days, I lost 15.5 kgs. Now I do the 60 or 42 or the 156 hours fast. Currently, I am on the 48 hours fast, she says.

Breaking the fast

For her diet, Ms Rita had to cut off sugar, rice, wheat and other carbohydrates.

Right now I eat low-carb veggies and low-carb proteins. I take half a lemon and a tablespoon of coffee in a glass of warm water first thing when I get up, then take water or black coffee/green tea during the day and before going to bed, I take a tablespoon of vinegar in 3/4 glass of water. I break my fasts with chia seeds soaked in plain yoghurt or just plain yoghurt then eat 30 minutes later, she says.

Having decided to also embrace intermittent fasting as a lifestyle, Ms Rita says that she has seen the benefits. These days I have increased energy and reduced craving for junk food, she says.

Health risk

Not everyone sees its potential. Mr Nyanumba cautions against picking up intermittent fasting as a weight loss programme.

He says that it focuses more on the quantity rather than the quality of the food which should be the most critical aspect of a persons life, resulting in a slowed metabolism.

He also warns that intermittent fasting can worsen digestive disorders such as acidity, heartburn, and acid reflux.

Intermittent fasting only helps you lose muscles and not body fat hence the fast weight gain in case someone stops the intermittent fasting programme. You lose only the muscles because when you are fasting the body breaks muscles to conserve energy. Intermittent fasting can also cause hypoglycemia (low blood sugar), he says.

Kepha Nyanumba is a nutrition consultant. FILE PHOTO | POOL

Expert recommendation

Instead, he recommends that a person looking to lose weight should get a meal plan that will include three meals a day and some snacks in between for some people. He also recommends getting rid of unhealthy foods from the diet.

In a recent study published in Immunity Journal, intermittent fasting was found to cause cancer and heart complications.

The study says that missing breakfast negatively impacts the immune system, making it difficult for the body to fight off infection.

The study showed that whenever one failed to take breakfast white blood cells dropped by 90 percent.

Immune cells are important to [fighting] diseases such as cancer or heart diseases. It is critical to understand how their functionality is controlled, explains Dr Filip Swirski, the lead researcher in the study.

40 years without breakfast

Some experts argue that one cannot treat an eating disorder with fasting. That if someone overeats or eats the wrong foods, for one reason or another, then fasting and resuming eating large amounts of food, is not healthy.

Some people stick to intermittent fasting for the short term, but they get quite hungry in the long term.

Kepha Nyanumba recommends that a person looking to lose weight should get a meal plan that will include three meals a day. FILE PHOTO | SHUTTERSTOCK

However, a past study by Mark Mattson, a neuroscientist who has not eaten breakfast in 40 years and wrote a book, The Intermittent Fasting Revolution, says after the 12-hour fasting mark, your body runs out of glucose so starts turning fat into energy. This ketosis process of reducing bad fat is one of the most compelling benefits.

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And it has nothing to do with depriving yourself.

Its human nature to look for shortcutsespecially when it comes to losing weight. But scientific research has made it abundantly clear that the key to long-lasting weight loss isnt committing to an overly restrictive diet or vowing to go hard at the gym every single day. Whats more effective is making small, incremental healthy changes that are easier to stick with.

If youre used to eating a lot of ultra-processed foods and live a primarily sedentary lifestyle, making changes to the way you eat and live can feel overwhelming. Where should you even start? Its something that Gabbi Berkow, MA, RD, CND, CPT, a registered dietitian and certified personal trainer, hears a lot from clients. Instead of changing everything all at once, try starting with integrating one or two healthy habits into your daily routine. There are two habits in particular that Berkow says can be beneficial for weight loss: moving for at least 10 minutes each morning and eating breakfast or a snack with fiber, protein and healthy fats.

How 10 Minutes of Movement in the Morning Can Support a Weight Loss Goal

Registered dietitian Danielle Broder, MS, RDN and Berkow both say that its a misconception that people have to work out super intensely every day if they want to lose weight. This couldnt be further from the truth, Broder says. Weight loss comes primarily from your diet and exercise is an addition that can enhance your results and improve your health both physically and mentally.

Its not unusual to wake up in the morning with the best intention of getting a workout in at some point during the day, only to find that you dont actually have time to change into workout clothes, go to the gym and shower. Its time-consuming, right? Berkow says that starting each day with just 10 minutes of movement is a more realistic habit for many. Starting your day with movementany type of movement that gets your blood flowing, muscles warm, and that you enjoyensures you get physical activity in, she says. It could be as simple as going for a walk or doing cardio-based movements (like jumping jacks and mountain climbers) to three of your favorite songs.

Exercise improves your mood, reduces anxiety, increases your energy, enhances focus and helps regulate your appetite so youre more motivated to make healthy choices, Berkow says.

She adds that exercise also improves brain function by increasing blood flow to the areas of your brain that help you make good decisions and concentrate. This sets [you] up to make healthy choices throughout the day, she says. Plus, starting your day with movement that feels good will motivate you to move more throughout the dayyoull know how good it feels and will want to move instead of viewing working out as a chore!

Its true that going for a run, to the gym, to a workout class, or doing an at-home workout all contribute to weight loss. But dont underestimate the power of 10 minutes of movement a dayit counts!

How Eating a Breakfast or Snack With Protein, Fiber, and Healthy Fats Supports a Weight Loss Goal

The second morning habit that Berkow says can help support a weight loss goal is eating a breakfast or snack that contains protein (ideally she says 20 grams), fiber and healthy fats. Packing protein- and fiber-rich snacks is key for helping you stay full and make healthy choices throughout the day, she says. Protein is king for weight loss: its the macronutrient that keeps you the fullest, helps stabilize your blood sugar, preserves your muscle (so weight loss is fat and not muscle), burns the most calories in digestion, and revs your metabolism. She adds that between 20 and 30 grams of protein is needed at every meal and snack to prevent muscle breakdown.

Broder also says that protein, fiber and healthy fats are key nutrients when it comes to weight loss. She explains that fiber helps with immediate satiety and protein keeps you feeling fuller for longer. Protein has a higher thermic effect compared to other macronutrients, meaning that youre burning more calories to process protein compared to carbs and fat. If youre someone who is always hungry, pair protein and fiber at every meal, and watch the magic happen! she says.

What does this look like, exactly? Berkow says that some examples of foods that provide adequate protein include a cup of plain Greek yogurt, three to four eggs, one cup of low-fat cottage cheese, or a protein shake made with protein powder and one cup of milk (dairy or non-dairy). She says to combine any of these foods with a fruit, vegetable or whole grain for fiber. As for healthy fats, many of the same foods that contain protein also have this nutrient (such as eggs, nuts, and nut butter). Avocados are another good source of healthy fats and also have fiber.

Making small, incremental healthy changes can lead to achieving weight loss goals that last long-term. Start with these two simple habits. Once they become part of your routine, then you can incorporate a couple more healthy changes into your life. With time, youll see that these small changes add up to a big impact.

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He initially participated in MAN V FAT, a football programme for men with a BMI of 27.5 and over, back in 2017.

By taking part in the programme, going for regular walks and dropping his calories to 1,400 a day, Jordan went from 23.5st to 16.3st.

However, he soon piled the weight back on and more, reaching a dangerous 27.2st after putting on a further 10st.

READ MORE:Princess Beatrice is a a fitness fiend - 'she's pretty hardcore'

He toldExpress.co.ukthat he fell off the weight loss wagon when he started struggling majorly with his mental health.

He admitted: "I was in the darkest of places. I didn't go to the gym, I didn't go to football, I never socialised, I hated people looking at me."

Letting go of healthy eating habits, he used takeaways and "crap food" to "comfort" himself through challenging times.

But Jordan realised he had to make a change when it started to affect his relationship with his children.

His son would ask him to run around the park with him or play "Nerf Wars" and Jordan "physically couldn't do it".

Heartbroken for his three kids, he knew he had to make a change and fast: "I thought I was going to die. I thought, 'My life's done, I can't do anything, if I don't change my life now it's over'."

Jordan was on the waiting list for weight loss surgery when he rediscovered MAN V FAT on Facebook and he hasn't looked back since, losing an astonishing 10 stone in just one year.

He toldExpress.co.uk: "It changed my life, without it I don't know where I'd be."The programme gives slimmers loads of opportunities to lose weight and "score goals" for their team.

READ MORE:Queen Letizia maintains slim figure by following specific diet

Players can score physical goals during games, but they can also score goals off the pitch by losing weight each week, tracking their calories and losing certain percentages of body fat.

Jordan and his team are currently second in the league with their stellar football skills and impressive weight loss achievements.

Being part of a team has been a huge incentive for Jordan as everyone is there to hold each other accountable - "if you don't lose weight you're not just letting yourself down but your team down".

Not only this, while Jordan used to avoid people due to embarrassment over his size, he is now more social than ever. "Man V Fat is like a family - if someone's struggling everyone sends a message to make sure they're okay, friends for life 100 percent."

Jordan has transformed his lifestyle entirely and is now achieving things he never thought possible. He has climbed Mount Snowdon three times already - with plans to undertake the challenge again - and has smashed games of football at both Britannia and Sixfields Stadium. He can certainly play "Nerf Wars" with his son now.

Jordan works out three times per week and enjoys a nutritious, high-protein diet including meals such as overnight oats, protein wraps and chicken, rice and vegetables. He allows himself the odd treat of pizza or a kebab when he hits his weight loss goals however, saying "I deserve it".

The slimming star offered some advice to others embarking on their own weight loss journey: "Make sure you talk to someone, and set small achievable goals."

MAN V FAT is a programme which encourages weight loss through football, designed for men with a BMI of 27.5 and over.

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Father drops 10st in one year after thinking 'I'm going to die' - Express

Carbonated water seems as benign as the bubbles rising in the glassbut is it?

For perspective, consider the apple: An apple appears healthy, too. "An apple a day keeps the doctor away," so the saying goes. But bake it into a buttery crisp or pie adorned with scoops of ice cream, toffee chunks and a caramel drizzle, and you've suddenly turned that sinless apple into a sugary saturated fat dessert from hell.

Likewise, not all carbonated water concoctions are healthy. Soda is carbonated water after all, but adulterated with high-fructose corn syrup, brominated vegetable oil, often caffeine, and either caramel coloring or, in the case of orange soda, yellow 6 and red 40.

OK, that's an extreme example. While far less bastardized than cola, sparkling waters flavored with fruit essence, too, may not be the ideal beverage for a health-conscious person like you. And that begs the question

In short, carbonated water is simply bubbly water. Technically, it's H2O infused with CO2, the same carbon dioxide you exhale.

The book Trends in Non-alcoholic Beverages, 2020 explains it simply as the dissolution of cold CO2 gas in water under high pressure. These bubble dynamics turn plain water into fizzy water, also known as carbonated water, soda water, seltzer, club soda, etc. When the gas dissolves in water naturally underground in wells and springs, it's called sparkling water, and it contains minerals like sodium and calcium. (Think: Perrier mineral water or San Pellegrino.)

Otherwise, CO2 is pumped in through an industrial process at a beverage plant or by the soda maker device on your bar or kitchen counter. Add sugar, coloring and other stuff and you get Coca-Cola and its cousins. Tonic water is another type of carbonated water, but with bitter quinine and high-fructose corn syrup added, which makes your double shot gin & tonic about 150 calories.

Consumer desire to avoid those sugary, high-calorie sodas has made seltzers and sparkling waters all the rage, say dietitians we spoke with. The market for these seemingly healthier bottled beverages is expected to grow to $93.6 billion by 2033, according to Future Market Insights. Considering America's obesity crisis and the number of diabetics topping 37 million (97 million adults have prediabetes, according to the American Diabetes Association), most experts welcome that trends.

"Pure, plain carbonated water is still water and can help you stay hydrated, especially if you struggle to drink enough plain water throughout the day," says Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.

"There's no scientific evidence to suggest that carbonated water is bad for you," says registered dietitian Mary Wirtz, MS, RDN, CSSD, a board-certified sports dietitian, and consultant for Mom Loves Best. "I support individuals drinking carbonated water to increase baseline hydration. Most women should consume 11.5 cups of hydrating beverages daily, while men should aim for 15.5 cups, according to the National Academies of Sciences, Engineering, and Medicine. This can be daunting, but carbonated water, among other beverages, can make this goal more achievable."

The fizz of carbonated water makes it seem more enjoyable than drinking plain water. Added flavors do the same. "

They won't bore you," says Katherine Gomez, RD, a registered dietitian with clinical and research experience who is also a medical reviewer for PsycheMag. "Carbonated waters come in a variety of highly satisfying flavors, and we often feel like having more and more."

Of course, you can always squeeze a lemon into plain carbonated water or add fresh or frozen fruit slices for flavor.

RELATED: I Drank Lemon Water Every Morning for 30 Days & Noticed These 5 Life-Changing Effects

When you drink carbonated water, you swallow more air than you normally would by eating or drinking anything else due to the CO2 trapped in the water.

"Those bubbles may cause bloating, which can be uncomfortable," says Manaker. "This can especially be troublesome for people suffering with irritable bowel syndrome (IBS)."

The fizzy stimulation in the gut can cause constipation or trigger loose bowel movements. On the flip side, the bubbly expansion in your stomach may result in calorie-free satiety. One study compared the effect of carbonated water to the influence of still water on feelings of hunger and satiety in a small group of young women. Researchers found that greater fullness and decreased feelings of hunger occurred only when the women consumed the carbonated water.

A few studies suggest that carbonated waterwith or without artificial sweetenersmay lead to weight gain and a greater body mass index even though they may contain zero calories. How so?6254a4d1642c605c54bf1cab17d50f1e

For one, "artificial sweeteners can have negative effects on digestive health and blood sugar levels as well as serious health side effects," notes registered dietitian nutritionist Mary Sabat, MS, RDN, owner of Body Design by Mary.

For example, research published in 2014 in Nature demonstrated that nonnutritive sweeteners changed the intestinal microbiome of both mice and humans, and can negatively impact metabolism and glucose response. And a meta-analysis of observational studies published in the Canadian Medical Association Journal linked nonnutritive sweeteners to increases in weight and waist circumference, and higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes, and cardiovascular events.

But even those innocent bubbles in pure unadulterated sparkling water may play a role in weight gain. Small experiments on rats and humans published in 2017 in Obesity Research and Clinical Practice suggest that the fizziness caused by the carbon dioxide in beverages causes the release of the so-called hunger hormone ghrelin, which may prompt overeating.

RELATED: The #1 Worst Drinking Habit If You Want to Lose Weight Fast

Zero-calorie diet soda is essentially carbonated water with coloring and an artificial sweetener added. It's used by millions of dieters in place of sugar-sweetened beverages for decades and some studies have shown their efficacy in reducing bodyweight. While there's little research on pure sparkling water, zero-calorie carbonated water without coloring and artificial sweeteners added may work the same way as artificially sweetened no- and low-cal drinks.

"As a replacement for sugary drinks, carbonated water can help reduce your calorie intake and support your weight-loss efforts," says registered dietitian Barbara Kovalenko, RD, and nutrition consultant atthe weight-loss app Lasta.

Not to the extent that drinking lots of soda will, but, yes, unsweetened carbonated water can contribute to cavities.

"Carbonated water may have a lower pH than regular still water, and that lower pH can erode tooth enamel over time," says Manaker.

Acidic drinks like fruit juice, sugary sodas and even sparkling waters, especially those that are citrus-flavored, can dissolve the minerals in our teeth, according to a study published recently in the Journal of the American Dental Association (JADA). Related research in JADA Foundational Science found that the dentin, the area under the enamel that protects the nerves, is particularly susceptible to erosion from sugar-free carbonated waters.

When the summer sun is beating down and you're sweating, a drink of either plain water or carbonated water will rehydrate you. But if you want to stay alert and avoid heat-related drowsiness, go for the bubbly stuff. In a 2022 experiment reported in the journal Physiological Behavior, researchers gave healthy young adults either cold carbonated or cold non-carbonated water in a stressfully hot environment. Their analysis found that the carbonated water caused an increase in cerebral blood flow and blood pressure and greater feelings of motivation and exhilaration compared with the plain water.

Some seltzers and carbonated waters contain potentially unhealthy levels of synthetic PFAS chemicals that have been linked to a variety of health issues, according to a study by Consumer Reports in 2020.

"Many popular beverage brands contain these chemicals known as per- and polyfluoroakyl substances (PFAS)," says Trista Best, MPH, RD, LD, a registered dietitian for Balance Once Supplements. "These man-made chemicals often used in food packaging are also known as "forever chemicals" because they are difficult to break down in the body or the environment."

Epidemiological studies suggest potential associations between PFAS exposure and liver disease, altered, immune and thyroid function, insulin dysregulation, kidney disease and some cancers. The Environmental Protection Agency recommends limiting PFASs in bottled water to 70 parts per trillion (ppt), but each state can set their own standards with some as low as 12 ppt. Some experts call for less than 1 ppt to be acceptable.

There's very little evidence to suggest that drinking carbonated water poses a risk to your health.

"Generally speaking, it's not bad for you and it may actually provide some potential health benefits," says Sabat. "Carbonated water can help to keep you hydrated, as it has the same amount of electrolytes as regular water."

While it may cause bloating, some people find it relieves indigestion and reduces gas discomfort. Drinking carbonated water may keep you from overeating (and help you lose weight) thanks to the satiating bubbles and water volume as long as your beverage doesn't contain 12 teaspoons of sugar like most carbonated sodas do. And those citrus-flavored seltzerseven the sparkling water you squeeze lemons, limes and oranges into to add flavorare unlikely to rot your teeth unless you drink a lot of them every day. Even then, you can reduce the risk simply by rinsing your mouth with water after downing a glass to neutralize the acids.

The bottom line: "Carbonated beverages can serve a great purpose in your health, but the kind you choose should be considered carefully," says Best.

And when in doubt, you can't go wrong choosing that sports drink of your childhoodcold, refreshing water from the garden hose.

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Is Carbonated Water Bad for You? 8 Side Effects of Drinking It - Eat This, Not That

Anyone attempting to lose weight or eat more healthfully likely tries to avoid fast food as much as possible. But instead of running away from it, one Tennessee man with a unique diet strategy is embracing fast food with open arms.

Kevin Maginnis, a 56-year-old business coach from Nashville, is committed to eating solely McDonald's for 100 days as part of his plan to lose weight and improve his cardiovascular health. He first spoke about the personal project in a February TikTok video that has received nearly two million views, saying that he weighed in at 238 pounds that morning and decided that that was "completely unacceptable."

RELATED:6 Healthiest McDonald's Breakfast Items, According to a Dietitian6254a4d1642c605c54bf1cab17d50f1e

The main rule of his diet is that he eats three McDonald's meals a day, but only consumes half of the portion. Additionally, whatever he doesn't finish during one meal, he saves to eat during another. However, one major swap he's making with his McDonald's orders is in the drink departmenthe's drinking water instead of soda.

He acknowledged that McDonald's may seem like a strange selection for his diet, but said that he's trying to make an important point by singling out the fast food giant.

"I know some of you are thinking that might be crazy, but I'm going to eat nothing but McDonald's for the next 100 days," he said. "But instead of eating everything they give me, I'm going to go ahead and cut the meals in half just to kind of prove to myself and maybe some of the people watching that it's not as much what you're eating. It's the quantity that we're eating that really jacks us up."

During a recent appearance on Tucker Carlson Tonight where he discussed the McDonald's diet even further, Maginnis said that he makes sure to "seek the heat" before he eats. This means that he waits until he can feel the hunger, or "heat," in his stomach before consuming any food.

"Everyone else calls it hunger. I call it my incinerator turning on to get rid of all the excess and also burn off some of the fat off my body, and then I'll have that next meal."

If this reminds you of the 2004 documentary Super Size Me, you're not alone. Several TikTokers pointed out the parallels between Maginnis' diet and filmmaker Morgan Spurlock's film, which explored the negative physical and mental effects of consuming nothing but McDonald's for one month.

Responding to one of these TikTokers, Maginnis referred to his own weight loss journey as " size me."

For any remaining skeptics, Maginnis has continued to document his experience on TikTok and claims that he's already seeing progress. In his most recent video posted today, which marks day 14 of the 100-day diet, he said that he was already down 16 pounds.

In the longer term, Maginnis believes that he'll be able to more than triple what he's already lost. While speaking to Carlson, he predicted that he'll be able to drop 50 pounds by the end of the 100 days and end up with better blood work and better overall health.

"You don't believe me? Just follow along, let's find out," he told Carlson.

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Man Hopes to Lose Weight By Eating Only McDonald's - Eat This, Not That

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