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With the rising number of food delivery start-ups and easy access to restaurant food, it has become very difficult to maintain a healthy diet and lifestyle. However, thepresent generationsare also becoming health conscious with whatever they eat.

Amongvarious diet plans available on the internet, GM diet is a very common diet used by many to shed extra pounds quickly. The famous General Motors diet assures people to lose up to 6.8kgs (15 pounds) within a week. But before you start this 7-day diet, we at LatestLY, have brought together some facts that you must know about this diet.Here Are 5 Plant-Based Foods For Healthy Heart.

Detoxifies the body

This diet focuses on food that is loaded with water content. Therefore, it keeps the body hydrated, sheds excess fat and helps to clear the toxins from the body.

Improves digestion

As the food you eat during this diet is high in fibre and keeps you full for a longer period, therefore, it improves digestion.

May cause behavioural side effects

As the first two days of GM diet include low-calorie intake, it can cause behavioural side effectswith feelings of lethargy, tiredness, fatigue etc.

No processed foods

GM diet is a very simple diet with no added sugar or preservatives. You will not find any packaged or highly processed foods on this diet.

Weight loss is temporary

It is a hyper-specific and short-term diet, and, therefore, once you drop this diet, youll almost definitely gain all the weight back.

It can be dangerous

A weight loss of about 1-2 pounds per week is considered to be healthy, whereas a GM diet promises a weight loss of about 10-17 pounds in the same time frame. Therefore, it can be dangerous to your health.

A GM diet might promise you 15 pounds of weight loss in a week, but it is temporary and unhealthy depriving you of many essential nutrients. Therefore, focus on a diet that promises good health along with weight loss.

(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)

(The above story first appeared on LatestLY on Dec 23, 2021 10:51 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).

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GM Diet Explained! Here's Everything To Know About the 7-Day Diet - LatestLY

IF you're struggling to lose weight, it may be your breakfast choice that is holding you back.

Of the dozens of options, experts say there are some that will set you up for failure from the start of the day.

1

If youre feeling hungry within a couple of hours of eating, bloated or fatigued, it may be time to switch up your first meal of the day.

Even if you cant bear to part from your favourite breakfast, some small tweaks could make all the difference.

And if you have a tendency to skip breakfast, it's not the end of the world, experts say, as long as you don't wait till you're ravenous and then overeat.

The following blunders could be avoided:

Croissants, cereals and baked goods may taste delicious, but will do nothing for your waistline.

Thats because they are relatively high in sugar.

Rob Hobson, a London-based nutritionist and head of Healthspan, said: If you eat too much sugar you obviously increase your risk of putting on weight and you could end up with sugar highs and lows.

If you have a sugar spike followed by a sugar low, you might look around for sugary foods to bring you back up again.

He said there are a lot of hidden sugars in cereals that people are not aware of, but reading nutritional labels will spot the worst offenders.

Dietician Dr Carrie Ruxton added: Many sugary, low fibre breakfast cereals just take the edge off your appetite, leaving you hunting for snacks a couple of hours later.

Dr Mayur Ranchordas, an exercise physiologist and sport nutritionist at Sheffield Hallam, said its important to watch how calories can add up at breakfast.

He told The Sun: If you had a full-fat latte or cappuccino with a muffin, you might think I only had a coffee and muffin for breakfast.

But thats loads of calories, and no nutritional value.

Thats 700-800 calories at breakfast. If you then get a chicken and bacon sandwich at lunch, you could exceed your daily calorie intake before dinner.

Dr Mayur said the same goes for if you had a healthier option, such as a slice of wholemeal toast, poached eggs, smoked salmon and avocado.

Although it has more nutritional value, the calories can add up quickly, so watch portion sizes.

The key to a healthy breakfast is making sure it has a little of everything - protein, fats and carbohydrates.

These are the three main food groups and each is needed in the diet.

Many breakfasts fail to include all three, which can lead to hunger or cravings within a couple of hours.

And most of the time, breakfast contains more carbs than you are likely to burn off before lunch time, said Dr Mayur.

Dr Mayur said: Dont just think about the calories, but the quality of the food.

The general rule of thumb for athletes is - does it provide you with healthy fats, good protein, minerals and vitamins, and moderate carbs?

If the answer is yes, 9/10 it's probably a healthy meal.

But if you have a bowl of bran flakes with milk and orange juice, there is very little protein in that meal so chances are you will get hungry again.

So what SHOULD you eat for breakfast?

Yoghurt with whole fruit and low fat granola

Dr Carrie said: A new report from Petits Filous reveals that eating dairy foods is linked with better weight management so try fromage frais with a sprinkling of oats for a healthy high protein breakfast.

"Protein works by making us feel fuller for longer.

Rob added: "I might go for something like yoghurt topped with fruit and a sugar free gronola - that has protein, good fibre and carbs.

"Fruit yoghurts have a lot of sugar in - up to the same amount of a chocolate bar - so go for natural or Greek yoghurt."

A breakfast smoothie

This is a good one for on the go, Rob said, suggesting fruit, milk, dark green veg and oats.

Rob said: Fruit is not that high in calories. I don't like anything that deters people from fruit and veg.

If you eat them whole, you get the benefit of the fibre rather than extracting the juice.

Omelette and black coffee

Dr Mayurs choice of breakfast would be an omelette with a black coffee, and a snack of nuts and a piece of fruit if you are hungry later.

Thats around 450 calories by lunch time, he said.

Bacon, sausages, eggs and more are divine on a hangover.

But keep it as a treat, as Rob said: A greasy fry up is full of saturated fat, loads of calories and makes you feel sluggish.

Smaller amounts are okay. But there are lots of links with processed meat and bowel cancer.

Bacon and sausages, for example, are also full of salt which is no good for blood pressure.

If you must have something resembling a fry up, try something like poached eggs with grilled halloumi, Rob said.

The modern person is likely to be eating their breakfast while rushing into work or sitting at their desk.

Rob said: There is a chance youll overeat if you are not focusing on your food, and if youre rushing around, youre at risk of indigestion.

He added: I think its good to sit down to eat and be more mindful.

If you don't have time in the morning, go to the break out room to have breakfast. We all have ten minutes or so to sit down.

Should you eat in the morning or skip breakfast? Experts are split.

Dr Carrie said: Starting the day with the wrong breakfast or none at all will do nothing for your weight loss goals.

Breakfast sets you up for good habits and keeps morning snacking at bay.

Dr Ruxton said if you cant face anything in the morning, you may be eating too late the night before.

However, Rob Hobson pointed out that peoples eating patterns are all different and some may eat within a window of noon till 8pm.

He said: You have an amount of energy to eat in the day - it doesn't matter when you eat it, as long as you split it up.

But he said never to wait until you are ravenous because it could lead you to reaching for something unhealthy.

Meanwhile, Dr Mayur said he disagrees with the notion that breakfast is the most important meal of the day because there isnt enough science to back it up.

He said: Most people are quite overweight and have a high fasting blood glucose level. Skipping breakfast might be healthy for those people.

If you eat your last meal at 7pm - and it's rice, carbs , pasta - then go to sleep at 11pm, then dont eat till lunch time, youve fasted for 16 hours.

Thats quite good for you, as you are controlling insulin and blood sugar levels.

Here is the original post:
Weight loss: The 6 mistakes you make at breakfast thats sabotaging your goals... - The Sun

In today's time, most people are worried about their weight gain. People also go to the gym to lose weight. Many people then give up. But let us tell you that not eating does not lose weight, but it weakens your body. So today we're telling you about a home remedy that will reduce your weight in a few days.

Cucumber and lemon are helpful in weight loss. Consumption of cucumber does not increase fat in the body. It contains 96% water and fiber. Due to this, its intake reduces weight. Also lemon helps in reducing belly fat. If you regularly drink lemon juice in cucumber juice before going to bed at night, it makes it very easy for you to lose weight.

To make it, first, take the cucumber and cut it into small pieces and put it in a mixer. And add ginger mint to it and mix. Now take out the mixture in a glass and add a little sugar, lemon juice and roasted cumin seeds. If you consume a juice every night before going to bed, you will lose weight very quickly.

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Original post:
This home remedy will reduce your weight fast - News Track English

Tips to get fit in the New Year - "Just get started"

Personal trainer Matt Pagano says setting realistic goals and persevering are keys to success.

SHAWN DOWD/@sdowdphoto/staff photographer

Were coming up on that time of year when holiday indulgences give way to annual fitness resolutions, many of which fizzle due to impatience and unrealistic expectations, local health experts say.

We do see a lot of people all year round looking to get healthier, but theres still that stereotypical new year, new me attitude, said Lauren Nichols, a registered dietician with Hartford HealthCare. People put a lot of pressure on themselves to make a lot of changes all at once. That doesnt really stick.

She said an individual embarking on a new healthy lifestyle plan should first ask themselves why they want a change.

Is it to lose weight because theyre uncomfortable and want to feel better? she asked. Or is it to look like someone else and somehow think losing weight will make everything about their life better which arent really the right reasons.

Nichols said people achieve higher and more long-lasting nutritional success by taking an incremental approach to eating and exercise.

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Focus on adding more fruits and vegetables to a meal and pay attention to your hunger cues instead of jumping into a diet, a word that carried a lot of tension, she said. Food is morally neutral. Theres no good or bad food. It all does something. Some have more vitamins or fiber and others give you quick energy and taste good. Its about finding a balance in eating that becomes a habit and lifestyle.

Though everybodys metabolism and baseline health is different, Nichols said a typical meal should consist of a quarter each of proteins animal-based or beans or tofu and whole grains, like wild rice or mashed potatoes, the kinds of foods that instill a feeling of fullness. The other half should be taken up by vegetables and fruits, resulting in a good balance of carbohydrates, protein and fat.

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But remember to be gentle with yourself, Nichols said. Dont skip meals because you might be going to a big gathering later in the day. Youll just go there super hungry. Listen to your body and try to figure out if youre eating because youre truly hungry or its a habit because there are a lot of other people around you eating.

Nichols also suggested switching the focus away from calories to ingredients.

Counting calories can be tedious and difficult to maintain, she said. And when they dont see results right away, people throw their hands up in the air in frustration. Its those small changes, like throwing in an extra handful of vegetables into a salad or putting some chopped tomatoes into your scrambled eggs, that helps. Its about adding and not taking away.

Usually, a new weight-loss regime includes vows to exercise more, resolutions that historically translate to a jump in first-time gym memberships.

But without some basic planning, those new members tend to drift away before the spring crocuses emerge, said Jolene Bowers, owner of the Summit Fitness and Sports gym in Norwich.

The first quarter of the year is the best quarter for all gyms they race through the doors, she said. But if we dont do our best to retain them, we lose 60% of those new members within 90 days.

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Bowers said the same statistics apply to those beginning an at-home fitness plan.

Those treadmills end up being coat-racks very quickly, she said. We want people to be realistic and understand up front this is a lifestyle change that takes time. We dont scare them by telling them they need to be here seven days a week thats not realistic. And it takes up to three months for them to really see results and see their energy increase.

Alexa Helwig, a personal trainer and nutritional coach at Summit, spends much of her days working with clients from every point on the fitness spectrum.

Theres not a quick fix to achieving fitness, she said. You cant just cut carbs for two weeks and expect to keep any results. It needs to be lifestyle and habit changes.

Helwig, a self-described goof-ball in the gym, said making new clients comfortable is a crucial step.

That helps offset any awkward feelings or lack of self-confidence, she said. Ill usually work with them in the back functional area and work to find realistic fitness goals. If someone says they want to lose 50 pounds in a short amount of time, I might encourage them extend that timeline."

Helwig says fitness newbies should avoid the numbers trap.

The scale isnt a realistic indicator of health, she said. Muscle weighs more than fat, so a persons weight means nothing. A better indicator is checking if their clothes feel better on them or have them take progress photos.

Helwig said she recommends a three-times-per-week workout that includes a combination of weights and steps. She said the weight work gives that toned look that simple weight loss doesnt provide.

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Helwig warned new gym-goers to concentrate on improving their own bodies rather than striving for an unrealistic ideal. She said Instagram and other media representations, with their professional lighting and unnatural poses, can be wildly deceiving.

You want to look like you and to do that, start slow and create those workout habits, she said. I try to make the experience fun and tell clients to focus on being 1% better tomorrow than today.

John Penney can be reached at jpenney@norwichbulletin.com or at(860) 857-6965.

Read more:
Looking to get - and stay - fit? Experts recommend patience and consistency - Norwich Bulletin

For three months, I restricted and restricted food, exercised every day (Picture: Rose Stokes)

One cold and dreary day during thewinter lockdown, I mentioned offhand to a GP that within the next year or so, my partner and I would be trying for a baby.

Oh youd better try to lose some weight before you do, they told me, mentioning fertility issues in higher BMI women.

When I put down the phone, I was immediately filled with a familiar sense of dread. Not because a medical professional had told me to lose weight no, that has been part of the routine script of every doctors appointment Ive had since I was 18, even when I was five stone lighter. But because my body had been positioned as the obstacle standing in my way if I wanted to fulfil my lifelong dream of becoming a mum.

The body that I have spent my life battling because it wont be or stay as small as the ones I see in magazines had now betrayed me in the ultimate way.

And so, I did what most people trapped within diet culture do and I downloaded an app (a diet I previously used in 2017 and lost a significant amount of weight with).

Immediately, I began tracking everything just as I had done before and upping my exercise. I would do everything in my power to lose weight because this is what I had been told to do by the medical establishment.

For three months, I restricted and restricted food, exercised every day I did everything the way the app advised.

Every Friday morning though, when I put myself on the scales, I burst into tears. Because despite all of my effort, feeling hungry, pushing myself out to exercise in the freezing cold and dark and resisting every urge to binge (something Ive struggled with in the past), the number on the scale simply would not budge.

Every week I hoped. And every week I would quickly become inconsolable, crying all day and pouring scorn on my body. I did everything Id done before, so why wasnt it working?

Eventually, my highly concerned partner stepped in and asked me to stop. Watching me hurt myself like this week in, week out was simply too upsetting. He wanted us to focus instead on more positive and constructive efforts and so suggested we contact a nutritionist.

From the very first appointment, my nutritionist was very clear that the most serious problem I was suffering from was not being overweight, but the amount of stress I was putting on myself. She suggested that the intense pressure I was putting my body under against a backdrop of lockdowns and coronavirus terror meant I was living in a constant state of fight or flight.

She explained that when the body is stressed and cortisol is high, it clings onto weight, which may be why I was experiencing an issue losing it. But she also reassured me that the most important thing for my fertility and for carrying a healthy baby was my mental state.

And so from the first appointment, even before wed looked at what I was eating she told me I needed to meditate and journal every day, as well as giving me a set of positive affirmations to try to help me battle the cruel voice in my head. She prescribed exercise, yoga and maximising activities that made me feel good about myself.

As she suspected, all my medical tests came back clear, and after a few weeks, my mind started to ease and we began trying for a baby. At this stage, she told me to start taking folic acid. Within a few weeks, I was pregnant.

I say the last point not to gloat; I know that for many people, fertility isnt a walk in the park and I by no means want to show off about how quickly we conceived. But more because I want other high BMI women to read this and know that all the scaremongering they have been told and read is not necessarily true.

While there may be some evidence to suggest that weight can affect fertility, it does not and will not ever give the full picture. And telling women before theyve even tried to conceive that their bodies are problematic is simply not a helpful way to support them through the process.

The advice I was given by medical professionals did nothing to improve my health; in fact it had the opposite effect, pushing me to wage a war with my body that made me miserable.

The day I found out I was pregnant, my best friend was visiting. She, like my boyfriend, has had a front-row seat in the auditorium of my misery about my body.

The first thing she said to me was, look at that body you have hated and been horrible to your whole life. Look what it just did! Look what it did for you! Maybe now is the time to start loving it more. We both cried because we were happy, but also because we knew she was right.

The road to self love is long, especially when it comes to making peace with your size, and I am only a few miles from the start. But what Ive learned is that even with the best intentions, the facts (or opinions) thrown at you by medical professionals are not always right.

I am working very hard to make sure that my body is as healthy as my baby deserves it to be, so that they can grow in a safe and stable environment. A big part of that for us is keeping my stress levels low, as well as, like any other mum, managing my sugar intake, taking regular exercise and eating a healthy diet.

It is hard to deny that there are health benefits from being lighter for some people. But its also important to remember that not everyones body is the same, and that health is a broad picture, encompassing everything from our blood pressure to our mental state.

I hope that this is the start of a new relationship between me and my body, one that is more supportive and less antagonistic.

Beyond that, I hope one day medical professionals will realise the emotional impact that their words can have on people in bigger bodies, and try to look at us as humans first, rather than simply numbers on a scale or a data sheet.

Do you have a story youd like to share? Get in touch by emailing jess.austin@metro.co.uk.

Share your views in the comments below.

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I was told I would have to lose weight to get pregnant - but I didn't - Metro.co.uk

Anne Hegerty is best known as one of the quizzers on The Chase, but she was also a contestant on Im A CelebrityGet Me Out of Here! In 2018. During her time on the show, Anne lost a stone. However, in recent years, the TV personality has reportedly lost a huge three stone in total.

A source told the Sun at the time: We believe between them the campmates have lost around four stone.

What the celebs are eating is very healthy, from veg to meat protein and fish, and that is absorbed quickly by the body.

The weight loss doesnt do any permanent damage, and most pile it back on within three weeks, especially in the build up to Christmas.

The celebs see it as a detox, although at the same time it is very difficult as they have nothing to distract them from the hunger.

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Appearing on ITVs This Morning just after having been on Im A Celebrity, Anne told Philip Schofield and Rochelle Humes that she believes the lack of salt in her diet on the show helped to kick off her weight.

Anne also spoke to the Sun about her weight loss, explaining how she maintains her ideal weight.

She said: I need to do it in small stages.

If I just try and live healthily and drink lots of water, the weight loss will come.

If I lose one or two stone, its not going to be obvious to anybody, but Ill feel better in myself.

The TV personality added that she felt more confident thanks to her weight loss, but she still found it difficult to hold down a relationship.

She said: It took years of psychotherapy before I even considered dating.

I lost weight, replaced my glasses with contact lenses and felt a lot more confident.

But I find it really hard to hold down a relationship.

Speaking about her longest relationship, Anne continued: Id fancied him for years and we were together for four months.

Even though he lived in Brighton I still felt suffocated in Manchester.

And sex was always better in my head, I felt like I was somewhere else while it was happening.

It made me realise I needed space both mentally and physically in life, and I cant make it work.

I dont think I ever will. I still get attracted to people but having a relationship isnt fair on the other person.

Read more from the original source:
Anne Hegerty weight loss: The Chase star on 1st transformation - diet and lots of water - Daily Express

Mehmet Oz, the celebrity heart surgeon who announced he will run for Pennsylvanias open U.S. Senate seat, is among the best-known doctors in the country.

But on his popular television program, The Dr. Oz Show, the 61-year-old often offers misleading or downright untrue medical advice.

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Though he has used his platform to promote well-accepted health advice for instance, hosting a renowned scientist to debunk the myth that the mRNA COVID-19 vaccines alter our DNA hes been widely criticized by doctors, scientists, and lawmakers for peddling pseudoscience.

Here are some of his more questionable claims that have earned the Penn-educated, NY Presbyterian-Columbia Medical Center cardiothoracic surgeon such notoriety:

Oz was among the medical experts to tout the benefits of hydroxychloroquine, the malaria drug pushed by former President Donald Trump as a treatment for COVID-19, despite insufficient evidence. After studies found the drug did not provide any benefit for treating COVID-19, Oz dialed back his endorsement, saying people should wait for more substantial evidence from trials.

Oz has used his national platform to give credence to COVID-19 misinformation and fuel politicization of the pandemic.

In April 2020 he faced backlash after arguing that schools should reopen because doing so may only cost us 2% to 3% in terms of total mortality of the population. He apologized on Twitter and said he misspoke.

Yet in a candidacy announcement posted to his campaign website, Oz again suggested the government had overblown the severity of COVID-19, unjustly limiting personal freedom.

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He says Americans were patronized and misled instead of empowered and told to docilely lock down and let those in charge take care of the rest.

Elites with yards told those without yards to stay inside where the virus was more likely to spread. And the arrogant, closed-minded people in charge closed our schools, shut down our businesses and took away our freedom, he says on his website.

In the candidacy announcement, Oz says that COVID-19 critics, including unnamed Nobel laureates, were canceled, that doctors were prohibited from prescribing legal medications for the first time in history, and that his own efforts to fund clinical trials for drugs that could help treat COVID-19 were banned.

His campaign did not respond to a request for additional details about the Nobel laureates, restricted medications, and clinical trials.

Oz has featured several products on his show designed to melt belly fat with little evidence that they work. In 2014, he was hauled into a U.S. Senate committee hearing to address his claims that green coffee extract was a miracle weight-loss supplement.

Oz told senators he promoted such products because he felt his job was to be a cheerleader for the audience.

When they dont think they have hope, when they dont think they can make it happen, I look everywhere, including in alternative healing traditions, for any evidence that might be supportive to them, he said.

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A small study in India had found the extract helped people lose weight quickly, but it was later retracted after a Federal Trade Commission complaint that the green coffee manufacturer Applied Food Sciences had paid researchers to conduct the study and that data had been manipulated.

Companies that advertised green coffees weight-loss benefits based on the flawed study agreed to a $9 million settlement with the FTC to refund 200,000 consumers who had bought the products based on false advertising.

The companies used their spots on Ozs show to further promote their products, according to the FTC.

Oz also helped popularize a supplement made from garcinia cambogia, a tropical fruit that resembles a small, yellow pumpkin. The hydroxycitric acid found in the fruits rind is supposed to slow fat buildup and increase serotonin, making people feel less hungry. But studies have not found the extract to have any significant effect on weight loss.

Regardless, Oz promoted the product on his show as a revolutionary fat buster that could help people lose weight without diet or exercise.

Critics have speculated that Oz has financial ties to the supplements he peddles on his show. In a 2015 letter urging Columbia University to rescind Ozs faculty appointment, a group of doctors accused him of an egregious lack of integrity by promoting quack treatments and cures in the interest of personal financial gain. The letter did not offer any evidence that Oz accepted money in exchange for promoting a product, and the television host has said he does not earn commission from any product featured on his show.

Oz came to Philadelphia in 2017 to film a segment on the citys El Campamento, a former heroin camp along a Conrail-owned strip of land in Kensington. He called the camp the festering epicenter of the heroin crisis, drawing national attention and outrage. Later that summer, Philadelphia officials dismantled the encampment but residents and advocates have criticized the clearance, saying the city didnt offer people with addiction adequate treatment or housing options, and contending the clearance contributed to larger, more visible encampments throughout the neighborhood.

Read the rest here:
Mehmet Oz has peddled fat burners and other pseudoscience. Now hes running for Senate in Pa. - The Philadelphia Inquirer

Whether you want to lose weight for a special occasion or simply improve your health, weight loss is a common goal.

To set realistic expectations, you may want to know what a healthy weight loss rate is.

This article explains the factors that affect how long it may take you to lose weight.

Weight loss occurs when you consistently consume fewer calories than you burn each day.

Conversely, weight gain happens when you consistently eat more calories than you burn.

Any food or beverage you consume that has calories counts toward your overall calorie intake.

That said, the number of calories you burn each day, which is known as energy or calorie expenditure, is a bit more complicated.

Calorie expenditure is composed of the following three major components (1):

If the number of calories you consume equals the number of calories you burn, you maintain your body weight.

If you want to lose weight, you must create a negative calorie balance by consuming fewer calories than you burn or burning more calories through increased activity.

Weight loss occurs when you consistently consume fewer calories than you burn each day.

Several factors affect the rate at which you lose weight. Many of them are out of your control.

Your fat-to-muscle ratio greatly affects your ability to lose weight.

Because women typically have a greater fat-to-muscle ratio than men, they have a 510% lower RMR than men of the same height (2).

This means that women generally burn 510% fewer calories than men at rest. Thus, men tend to lose weight quicker than women following a diet equal in calories.

For example, an 8-week study including over 2,000 participants on an 800-calorie diet found that men lost 16% more weight than women, with relative weight loss of 11.8% in men and 10.3% in women (3).

Yet, while men tended to lose weight quicker than women, the study didnt analyze gender-based differences in the ability to maintain weight loss.

One of the many bodily changes that occur with aging is alterations in body composition fat mass increases and muscle mass decreases.

This change, along with other factors like the declining calorie needs of your major organs, contributes to a lower RMR (4, 5).

In fact, adults over age 70 can have RMRs that are 2025% lower than those of younger adults (2, 6).

This decrease in RMR can make weight loss increasingly difficult with age.

Your initial body mass and composition may also affect how quickly you can expect to lose weight.

Its important to understand that different absolute weight losses (in pounds) can correspond to the same relative (%) weight loss in different individuals. Ultimately, weight loss is a complex process.

The National Institutes of Health (NIH) Body Weight Planner is a useful guide to how much you can lose based on your initial weight, age, sex, and how many calories you take in and expend (7).

Although a heavier person may lose double the amount of weight, a person with less weight may lose an equal percentage of their body weight (10/250 = 4% versus 5/125 = 4%).

For example, a person weighing 300 pounds (136 kg) may lose 10 pounds (4.5 kg) after reducing their daily intake by 1,000 calories and increasing physical activity for 2 weeks.

You must create a negative calorie balance to lose weight. The extent of this calorie deficit affects how quickly you lose weight.

For example, consuming 500 fewer calories per day for 8 weeks will likely result in greater weight loss than eating 200 fewer calories per day.

However, be sure not to make your calorie deficit too large.

Doing so would not only be unsustainable but also put you at risk for nutrient deficiencies. Whats more, it might make you more likely to lose weight in the form of muscle mass rather than fat mass.

Sleep tends to be an overlooked yet crucial component of weight loss.

Chronic sleep loss can significantly hinder weight loss and the speed at which you shed pounds.

Just one night of sleep deprivation has been shown to increase your desire for high-calorie, nutrient-poor foods, such as cookies, cakes, sugary beverages, and chips (8, 9).

One 2-week study randomized participants on a calorie-restricted diet to sleep either 5.5 or 8.5 hours each night.

Those who slept 5.5 hours lost 55% less body fat and 60% more lean body mass than those who slept 8.5 hours per night (10).

Consequently, chronic sleep deprivation is strongly linked to type 2 diabetes, obesity, heart disease, and certain cancers (11, 12, 13).

Several other factors can affect your weight loss rate, including:

Age, gender, and sleep are just a few of the many factors that affect weight loss. Others include some medical conditions, your genetics, and the use of certain medications.

With innumerable weight loss diets available all promising impressive and quick results it can be confusing to know which one is best.

Yet, though creators and proponents deem their programs superior to the rest, theres no single best weight loss diet (19, 20).

For example, low-carb diets like keto may help you lose more weight initially, but studies find no significant differences in weight loss in the long term (21, 22, 23).

What matters most is your ability to stick to a healthy, reduced-calorie eating pattern (24, 25).

However, following a very low calorie diet for long periods is difficult for many people and the reason why most diets fail (26).

To increase your chances of success, only moderately reduce your calorie intake, individualize your diet according to your preferences and health or work with a registered dietitian.

Combine diet with exercise, including both aerobic and resistance training, to maximize fat loss and prevent or minimize muscle loss (27).

By eliminating highly processed foods and incorporating more healthy, whole foods, such as vegetables, fruits, whole grains, healthy fats, and proteins, you can further promote weight loss and your overall health.

Adhering to a weight loss diet is difficult for most people. Regardless of your goals, choose a dietary pattern based on your individual preferences and health status.

While most people hope for fast, rapid weight loss, its important that you dont lose too much weight too quickly.

Rapid weight loss can increase your risk of gallstones, dehydration, and malnutrition (28).

Other side effects of rapid weight loss include (29, 30):

Though weight loss may occur faster at the start of a program, experts recommend a weight loss of 13 pounds (0.451.36 kg) per week, or about 1% of your body weight (31).

Also, keep in mind that weight loss is not a linear process. Some weeks you may lose more, while other weeks you may lose less or none at all (32, 33).

So dont be discouraged if your weight loss slows or plateaus for a few days.

Using a food diary, as well as weighing yourself regularly, may help you stay on track.

Research shows that people who employ self-monitoring techniques, such as recording your dietary intake and weight, are more successful at losing weight and keeping it off than those who dont (34).

Losing weight too quickly can lead to problems like gallstones, muscle loss, and extreme fatigue. Experts recommend a moderate weight loss of 13 pounds (0.451.36 kg) per week, or about 1% of your body weight.

Weight loss occurs when you eat fewer calories than you burn.

Many factors affect your weight loss rate, including your gender, age, starting weight, sleep, and the extent of your calorie deficit.

Aiming to lose 13 pounds (0.451.36 kg) per week is a safe and sustainable way to reach your goals.

Read the original here:
How Long Does It Take to Lose Weight? - Healthline

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Tea for Weight Loss: Can It Help You Shed Pounds?

If youre overweight, losing weight can be healthy, but only if you keep it off long-term. FG Trade/Getty Images

Yo-yo dieting, also known as weight cycling, is the pattern of losing and regaining weight over and over again so your weight is constantly fluctuating.

While people generally think of weight loss as healthy, yo-yo dieting can actually damage your health, leading to heart disease, high blood pressure, and higher BMI over time.

If you struggle with yo-yo dieting because you cant keep the weight off long-term, there are concrete steps you can take to break the cycle, says Jean-Pierre Montani, MD, a professor at the University of Fribourg specializing in obesity and weight cycling.

Montani says the key to making lasting weight change is to approach dieting as a gradual process. Weight loss goals should be for the long term, not for the next 3 months, says Montani.

Instead of extreme calorie-cutting, here are a few changes Montani suggests to help you stop yo-yo dieting and start losing weight in a sustainable way:

Casazza says that your diet may be more sustainable if you dont cut out your favorite, less healthy foods entirely. Just make sure to keep your portions small.

And remember that it is in the human nature to try to lose in 2 months the weight one has gained in two years, but the body does not like those rapid corrections, Montani says.

The bottom line is that your metabolism will slow down as you lose weight. Thats because the smaller you are, the fewer calories you need to survive.

However, the hormones that regulate your appetite might not change as quickly as your weight. Thats why it can be difficult to keep the weight off once youve lost it. These tips described in the article are a way to help curb that appetite as it adjusts to your new normal.

Yo-yo dieting has been linked to binge eating disorder, a condition where people eat abnormally large amounts of food in one sitting and feel unable to control their behavior.

In fact, a 2013 study found that people who go through multiple dieting programs are more likely to suffer from binge eating disorder. However, it is unclear whether yo-yo dieting actually causes binge-eating behaviors.

If you struggle with binge eating disorder or another eating disorder like anorexia, and you want to stop the cycle of yo-yo dieting, you will need to take a different approach than whats described in this article.

With any eating disorder, it is not about the food, rather underlying mental health concerns, says Krista Casazza, a dietitian and professor at the University of Alabama at Birmingham.

For more information, check out our articles on how to tell if you have a binge eating disorder and how to stop binge eating.

Changes in weight can be especially bad for your heart. A study published in 2007 found that, among over 2,500 men and women, those who kept a stable weight had better markers of heart health than those who gained weight when the researchers followed up 15 years later. This was true even for obese people with a stable weight.

When you lose weight, your blood pressure, heart rate, blood sugar, and kidney function tend to get better, Montani says. However, when you gain the weight back quickly, these measures can temporarily shoot up into unhealthy ranges.

The problem is that these overshoots can be seriously harmful if repeated many times, Montani says. In the long term, this can cause damage to your heart and kidneys.

While weight loss can be good for your health if you are overweight or obese, going on a crash diet is unlikely to change your weight over time, and may actually make you gain more fat. To create a lasting weight change, take a gradual approach, making realistic lifestyle changes.

Yo-yo dieting is a vicious cycle of weight loss, gain, re-loss, and regain that can be frustrating but also jeopardize your health long-term.

If you are overweight or obese and want to be healthier by losing weight, its important to find a way to do it sustainably so youre unlikely to gain the weight back.

To help with that, make sure youre following a diet that you could see yourself sticking to years down the line and try to limit processed foods and cook more meals at home.

About the Author

Madeline Kennedy,Samantha Cassetty

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4 tips to long, sustained weight loss and why yo-yo dieting is so dangerous for your health - Business Insider Australia

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