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Reducing 20 kg in 4 months was a difficult goal for this woman as it demands a lot of commitment and work. Here are her 2 cents on how to lose 20 kg in 4 months in order to help you lose weight safely and healthily:Create a caloric deficit

You must spend more calories than you consume in order to produce a calorie deficit and lose weight. You can achieve this by consuming less calories and engaging in more physical activity. Attempt to reduce your daily caloric intake by 5001,000 calories.

Monitor your servings

Controlling portions is crucial for weight loss. If you eat too many nutritious meals, you could still gain weight. Employ smaller bowls, cups, and plates to help you regulate your portion sizes.

Exercise consistently

Exercise on a regular basis is crucial for both weight loss and general health. Try to exercise for at least 30 minutes, most days of the week, at a moderate level. This can be jogging, cycling, brisk walking, or strength training.

Increase workout intensity graduallyGradually up the intensity of your exercise programme as you get fitter. You may burn more calories as a result and lose weight more quickly.

Get enough Sleep

Read the rest here:
Here are 7 things that helped this woman lose 20 kgs in 4 months - Indiatimes.com

The benefits of swimming extend far beyond the commonly perceived ones i.e. weight loss. Swimming is one of the best activities you can do to be active, build muscle tone, and improve metabolism and mental health.

An exceptional cardiovascular and total body workout, swimming is the fourth most common form of exercise in the USA. Did you know that freestyle swimming burns as many calories in an hour as running does, and it does so without putting any stress on the joints and bones? Swimming is an excellent low-impact form of exercise that burns a lot of calories and can give results pretty quickly.

Moreover, it's one of the best ways to relax and have fun. Its mental health benefits are greater than we can even begin to imagine. Here, we discuss the many and varied health benefits of swimming so that you can dispel your doubts and start doing it right away.

There are many benefits of swimming. Read to learn more:

Swimming is one of the few activities that provides a full body workout. It's great for getting blood pumping, shaping up the muscles and boosting stamina and strength.

Use different swimming strokes like the breaststroke, backstroke, sidestroke, butterfly and freestyle to spice up your routine. Using the gentle resistance of water, you can strengthen various muscle groups with these exercises. One of the best benefits of swimming is that you employ a vast majority of your muscle groups while doing the activity.

Swimming for weight loss is a real thing. As a calorie-burner, swimming is an excellent activity. As it works the upper body, lower body and core at once, swimming is the best cardio activity for overall muscle definition and toning.

Swim strokes like the backstroke and butterfly strengthen the back, abdominals and thighs, while strokes like the breaststroke and butterfly strengthen the shoulders, arms and chest.

A person of 160 pounds who swims laps at a moderate or slow pace burns about 423 calories per hour. If you combine that with a calorie-deficit diet and do swimming 4-5 times a week, you're sure to lose weight.

Swimming is a great physical and mental health booster. It has been proven to be an excellent meditative activity, and the weightlessness of water serves to calm the mind.

A meditative state of mind can be attained rapidly in swimming due to the hypnotic repetition of the stroke, soothing sensation of the water and intense focus required to perfect the technique. The practice can serve as a welcome distraction from daily stress and an effective tool for cultivating awareness.

Studies looking at the benefits of swimming on mental health have found that swimming is an effective and quick way to de-stress.

One of the greatest benefits of swimming is that people with injuries, arthritis, disabilities or other conditions that make high-intensity exercises difficult can benefit from swimming, as it's a low-impact activity that poses no risk of injury.

Swimming has been shown to have pain-relieving and injury-healing benefits. The pain, stiffness and physical limitations associated with osteoarthritis have been shown to decrease with participation in low-impact activities like swimming.

Sleep quality can be enhanced by regular swimming. Aerobic exercise was found to improve both quality of life and sleep in a study of older adults with insomnia.

Considering that nearly half of all elderly people experience insomnia at least occasionally, that's fablous news. That's one of the best benefits of swimming that many people can use to their advantage.

One of the benefits of swimming is that the use of water as a medium greatly improves one's flexibility. Water's properties such as buoyancy, resistance and temperature have long been recognized to increase mobility.

The fluidity of the movements aids in lengthening and stretching the muscles, giving the illusion of greater tone, health and vigor. Swimming, as a form of repetitive exercise, also aids in the development of muscle endurance. Swimming endurance can be improved by increasing your time spent swimming and the intensity with which you swim once you've mastered the proper technique.

In conclusion, swimming is a great low-impact exercise that can help you achieve your fitness goals. Anyone of any age can benefit from this activity, as it requires very little preparation and has a negligible impact on the body.

Either as your primary form of exercise or complementary form of cross-training, it can help you achieve your fitness goals. The greatest benefits of swimming are that it improves cardio endurance, flexibility and muscular strength while burning a lot of calories.

After you've mastered the fundamentals, you can try swimming laps for 30 minutes at a pace that's easy for you but challenging enough to raise your heart rate. Relax, and take it easy if you need to.

Read this article:
Benefits of swimming for weight loss, mental health and more - Sportskeeda

Kang So Rarecently sat down for an interview and shared that she was desperate to lose weight so that she could return to her work quickly.

In light of her latest ENA drama 'Strangers Again,' where she plays a divorce lawyer, Kang So Ra shared about how she lost weight after giving birth and how it feels to be back on the screen.

On this day, Kang So Ra shared how she lost 20 kg (44 lbs) after giving birth. She explained, "I shared this many times but there is nothing new. It's what everyone knows: exercising and keeping a healthy diet."

She added, "A lot of people ask about my diet secret but there is nothing special. I was just desperate."She elaborated, "I diligently worked out because I really wanted to go back to work quickly. I usually did Pilates and weight liftingto tone my body."

Meanwhile, Kang So Ra got married in 2020 and gave birth to a daughter in 2021.

When asked, "How is Kang So Ra as a mother different from the actress Kang So Ra?"She responded, "I thinkfor me, living a good life would benefit my child so I think it was important to show my child the hard work put in even if the results aren't perfect. So I thought 'I should live my life diligently."

Kang So Ra explained that she received help with caring for her daughter when she had to film the drama. Kang So Ra shared, "I received a lot of help with childrearing from those around me. The filming schedule changed to only 4 days a week so it helped a lot. So I was able to take care of my child for the 3 days I wasn't working."

The actress also shared that having a child and the change in her life was something she needed. She explained, "Personally, I think this was a change that I needed in my life. I actually adjusted fairly quickly. I used to live with my parents before getting married so I feel I was able to truly become independent now. I realized that I used to live most of my life as celebrity Kang So Ra but I put that aside so life is much better."

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Kang So Ra says she was desperate to lose weight and get back to ... - allkpop

This diet plan can help you lose weight quickly without causing any harm to your health.

Weight loss is a real change for a lot of people. We try different methods for weight loss, which often results in hurting our immune systems. Here are some tips for quick weight loss through a healthy and proper diet.

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Green vegetable juice

Green vegetable juices such as kale, spinach, cucumber, and celery are low in calories and high in nutrients. They are also rich in fibre, which can help you feel full and satisfied for longer periods, reducing your overall calorie intake. These juices are also known to boost metabolism, which can help you burn fat more efficiently.

Apple cider vinegar and lemon juice

Mix apple cider vinegar and lemon juice with water to create a healthy and delicious juice that can help you burn fat. Apple cider vinegar is known to help lower blood sugar levels, which can lead to weight loss. Lemon juice is also rich in antioxidants, which can help to reduce inflammation and promote healthy digestion.

Read more:
Quick Weight Loss diet plan: Five belly fat-burning vegetable and fruit juices recipes - DNA India

What's more, both groups of dieters were followed for three years and while both groups put weight on, the amounts were similar.

Katrina Purcell, a dietician who led the study, stated: Our results show that achieving a weight loss target is more likely, and drop-out is lower, if losing weight is done quickly."

However Dr Michael added an important caveat - rapid weight loss is not suitable for everyone and it's imperative dieters maintain the right balance of nutrients if they do decide to try it.

Dr Michael's very own rapid weight loss diet is called The Very Fast 800, where slimmers eat just 800 calories per day for eight weeks.

This aims to "kickstart significant weight loss and reset their metabolism".

Dr Michael explained that "the key to feeling satiated, while restricting calories, is to consume a moderately low-carb Mediterranean-style diet, rich in protein, fibre and healthy fats".

"If this approach is right for you, we recommend that you stay on this stage for a minimum of two weeks, though you can follow the plan for up to 12 weeks depending on your goals and how much weight you have to lose."

The results are huge, with the expert claiming that a typical weight loss following the programme is more than 10kg sustained over 12 months.

Following the Mediterranean diet, it's recommended that slimmers stock up on vegetables, low-calorie fruits such as apples and pears, nuts, seeds, legumes, whole grains, fish and seafood, poultry, eggs, dairy and healthy fats, staying away from processed foods.

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Weight loss expert shares 12 week diet for 'rapid' results - better than 'slow and steady' - Express

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Pros and cons of new weight loss drug - The Lawton Constitution

Modified Feb 22, 2023 11:47 GMT

Tiger Woods revealed that the best thing to eat on the golf course is a peanut butter and banana sandwich.

He shared this in a quick interview with Bess Junior:

He had revealed in his earlier interviews that he tends to lose weight quickly if he doesn't eat enough, which is why he eats seven meals a day.

Woods said:

Tiger Woods's diet is very non-athlete-like. He eats his go-to egg whites and veggie omelets for his post-workout breakfast, according to Topend Sports.

The golf veteran loves fish items such as sushi and Mediterranean diet-style dining at lunch. Sometimes he likes to have chicken too when he is at home.

The news that Tiger Woods would be participating in his first non-major PGA tournament in two years brought a sense of excitement and nervousness about how their favorite golfer would perform in his comeback tournament. It took some time for Woods to calm his nerves, but he soon got into the groove.

Despite showing some rustiness in some of his shots, Tiger's performance at the Genesis Invitational exceeded expectations. He started strong in the first round, scoring an impressive 2-under 67.

However, he struggled in the second round and posted a 3-over score. He made a comeback in the third round, playing exceptionally well with a score of 4-under, showcasing his veteran skills.

Although he had his moments, he ended up finishing in T45 after the fourth round with a score of 2-over 73 and hitting five bogeys on Sunday at Riveria Golf Club. It was still a commendable performance by the 82-time winner on the PGA Tour.

Genesis was his first non-major PGA Tour event since October 2020, with the golfer only having played in the PNC Championship and Capital One's exhibition "The Match" during this period.

Woods has been unable to play much due to severe leg injuries resulting from a car crash in 2021. He is still recovering from plantar fasciitis in his right foot as a result of the injuries.

By his own admission, Tiger's game was a bit rusty, as he didn't pick up the speed of the greens quickly, and there were some silly mistakes here and there. However, he said that his game was alright.

Tiger Woods has said that he won't be playing on the complete schedule of the PGA Tour.

Rather, he will pick and choose the events due to the limitations of the body. The 15-time Major winner has said that he will play in all four majors this year, and that will be his utmost priority.

The Masters will take place in April, and it seems Tiger's next target will be Augusta National.

Read the rest here:
Peanut butter and banana Tiger Woods on eating and losing weight at the golf course - Sportskeeda

The glucagon-like peptide 1 (GLP-1) drug Ozempic received FDA approval for use in adults with type 2 diabetes in late 2017. But lately, its been in the headlines for other reasons: Purported weight loss benefits and a shortage.

People are talking about them because there is a trend of celebrities and influencers increasingly turning to off-label use of GLP-1 medications like Ozempic for weight loss by people who are not obese or diabetic, says Dr. Rekha Kumar, a New York City-based endocrinologist and head of medical affairs at the weight care program Found.

For example, comedian Chelsea Handler recently revealed her doctor prescribed her Ozempic in case she ever wanted to lose 5 pounds during an appearance on the podcast Call Her Daddy.

But Kumar says stories like Handlers are problematic.

The trend of medispas, boutique weight loss practices, and illegitimate telehealth businesses liberally prescribing to people who dont meet criteria is not only irresponsible prescribing but could interfere with getting the medication to those who need it the most, Kumar says.

Kumar and other experts separated fact from fiction by answering the following common questions about Ozempic.

Ozempic is a brand name for the drug known as semaglutide, explains Dr. Angela Fitch, FACP, FOMA, the president of the Obesity Medicine Association and chief medical officer of knownwell, a weight-inclusive healthcare company.

Kumar notes that Ozempic is a weekly injectable medication for people with type 2 diabetes. Its initial FDA approval was for doses of 0.5 mg or 1 mg. In 2022, the FDA approved a higher dose of 2 mg.

It lowers blood sugar by helping the pancreas make insulin, Kumar says.

No.

Ozempic is only approved for diabetes, says Dr. Charlie Seltzer, a Philadephia-based physician with board certifications in obesity and internal medicine.

But thats where some of the confusion comes in.

The active ingredient, semaglutide, is approved for weight loss under the trade name Wegovy, Seltzer says.

In October 2022, Elon Musk tweeted that Wegovy helped him lose weight.

Both Ozempic and Wegovy are brand names for semaglutide and injectables. But theyre not exactly the same.

Wegovy is FDA-approved for the treatment of overweight and obesity, Kumar says. Wegovy contains a higher dose of semaglutide, [2.4 mg], than Ozempic and was developed specifically for the treatment of overweight and obesity.

Kumar notes that the research around semaglutide and weight loss used Wegovys dosing, including one from 2021 that indicated that once-weekly doses of 2.4 mg of semaglutide could reduce body weight when combined with lifestyle changes.

[In the] study, those who took the medication and made lifestyle changes lost almost 15% of their body weight, on average, compared to 3% in the placebo group, Kumar says.

So, yes, semaglutide at least at a higher 2.4 mg dose may help with weight loss. Though its unclear if the 0.4 mg difference in dosing for Ozempic versus Wegovy matters, Seltzer notes the two work the same way.

Ozempic causesappetite suppression and increases the time it takes food to exit the stomach, leading to feeling full longer, Seltzer says. It does nothing magical to metabolism.

And Kumar notes that, despite what Handlers doctor reportedly said, these drugs are not meant for people looking to lose a couple of pounds.

Normal-weight patients without diabetes might lose weight if they take GLP-1s, but the risks of the medication outweigh the benefit of weight loss just to be thin versus treating a disease, Kumar says. GLP-1s have not been studied in this population, and we will likely see more side effects with this type of inappropriate use.

Experts share that the answer to this question will vary from person to person.

Generally, it takes a few weeks to start seeing the effects of weight loss from Ozempic, says Kumar.

Part of this is that people do not begin taking all 2.4 mg of Wegovy at once. Instead, they start at a dose of 0.25 mg per week and increase every four weeks, maxing out at 2.4 mg.

The dose is gradually raised every four weeks to lessen the likelihood of side effects, says Seltzer. Once the dose that causes appetite suppression sufficient to cause a calorie deficit is achieved, weight loss happens quickly.

Its essential to follow your healthcare providers dosing instructions to decrease side effect risks.

Ozempic is generally considered safe in doses up to 2 mg. for adults with type 2 diabetes, but experts share that some people should not take it.

It should be avoided in many populations, including but not limited to people with a history of pancreatitis, people who have had medullary thyroid cancer or who are at increased risk for medullary thyroid cancer, Seltzer says.

Your doctor can help you determine if you are a good candidate for Ozempic. Additionally, some people may experience side effects. Fitch says common ones include:

A trial of nearly 2,000 people published in 2022 indicated that people who stopped taking 2.4 mg doses of semaglutide had regained two-thirds of the weight they had lost one year after cessation.

Once the drug is stopped or loses its effectiveness, the same issues that got the people into trouble in the first place will still be there, and the weight will come right back on, Seltzer says.

Fitch agrees,

Whatever you do as a person to help with weight loss, you have to keep doing, or the weight will come back on, Fitch says. This is the way the human body is engineered. It is built to protect its weight at all costs.

Long-term care is essential.

Since obesity is a chronic disease, you must treat it chronically, ongoing in a coordinated comprehensive way, Fitch says. Patients must work with their doctor for a holistic approach to metabolic health, weight management, and primary care.

Kumar says semaglutide is safe for long-term use, and Fitch says continuing to take it may help a person maintain weight loss.

You have to continue the medication you take if it has helped you to lose weight, just like you continue cholesterol medication once your cholesterol is lower. If you stop it, your cholesterol goes back up, Fitch says.

First, Fitch notes that any treatment for obesity should be non-judgmental and lean into shared decision-making.

Obesity is a lifelong chronic disease for most people and should be treated in a compassionate and comprehensive patient-centered way, such as shared decision making around taking medication or having surgery with the risks and benefits in mind, Fitch says.

Lifestyle tweaks like diet and exercise are often recommended as first-line treatments, but they do not work for everyone.

Obesity is a complex disease with many factors, Fitch says. When lifestyle changes are not enoughwe add in other treatments to help patients live longer, healthier, better quality lives.

More:
Ozempic for Weight Loss: Experts Answer 9 Common Questions - Healthline

Updated Feb 18, 2023 | 03:59 PM IST

pEspan class=TextRun SCXW7256138 BCX0span class=NormalTextRun SCXW7256138 BCX0ating fewer calories if no weight loss means you are not eating the right type and variety of foodspanspanp

At the most basic level, not reaching your weight loss goal can happen when calorie intake is equal to or higher than calorie use. It is not just discouraging but even frustrating.

According to health experts, a weight loss journey is about more than just diet and exercise, even though they both help. They recommend setting reasonable goals for yourself is key to your success.

The best way to estimate how much weight you can lose with diet and exercise is to calculate 10 percent of your total body weight.

However, if nothing is changing no matter what you do, read the following reasons that may explain why your weight loss journey is stalling:

Eating less but unhealthy

According to experts, despite eating fewer calories if no weight loss means you are not eating the right type and variety of food.

Foods like sugar digest quickly leaving you hungry, and so you gorge on unhealthy, junk foods. However, foods loaded with fibre are slow-digesting and hence keep you less hungry and help in quicker weight loss.

Not eating enough protein

When aiming for weight loss, proteins are your friends. It is important to fill up your diet with ample amounts of protein which help you build muscle, skin, and healthy bones.

Experts say that specifically for weight loss, plant protein is better as it helps in digestion and metabolism. Animal protein on the other hand comes along with fat, too much of which can lead to weight gain and other issues like diabetes.

Not eating whole foods

Just junk the packaged diet foods and move on to eating fresh and seasonal produce like fruits, vegetables, and whole grains.

Diets should be focused more on fresh produce as it is full of nutrients that nourish your body, balance your vitals and help in quicker weight loss.

Not doing enough cardio

Not sleeping well

Interrupted and lack of sleep can put you at risk of developing a lot of ailments and derail all weight loss goals.

Hence, it is important to figure out a way to achieve 6-8 hours of sleep every day, a pattern that helps you sleep and wake up at good times so that you feel refreshed, eat properly, exercise, and less stressed.

You eat a lot

For a desired weight loss, you need to take care of what you eat, when you eat, and how much you eat. If you are not following portion control, you might never be able to lose an ounce of weight.

Make sure to follow these sizes:

Water is the reason behind the fine and proper working of the organs. And dehydration can lead to a lot of troubles. Hence, it is important to guzzle 6-8 litres of water every day so that you can lose weight faster.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Go here to read the rest:
Weight Loss Diet: Why are you not losing weight despite doing everything right? These could be the reasons - Times Now

Put aside the butter and olive oil and try coconut oil instead.

According to Web MD - and other medically-led sites - the medium-chain fats in coconut oil boost metabolism and decrease the amount of fat you store in response to high calorie intake.

Soluble fibre is ideal for aiding weight loss because it forms a gel with the food in your digestive tract, slowing it down as it passes through. This type of fibre promotes gut bacteria diversity, which has been frequently linked to a lower risk of belly fat.

Excellent foods to eat to increase your soluble fibre intake include avocados, legumes (try lentils, peas or chickpeas) and blackberries.In a 2021 study, volunteers ate one meal provided by researchers each day one group ate an avocado, while a control group ate a meal similar in calories, but with the Instagrammer favourite left out.

Female participants who consumed an avocado a day as part of their meal had a reduction in visceral abdominal fat, says study leader Naiman Khan, the Illinois professor of kinesiology and community health. However, fat distribution in males did not change, and neither males nor females had improvements in glucose tolerance.

The best way to burn belly fat is to add around 30 minutes of cardio or aerobic exercise into your daily exercise routine.

Researchers from the Mayo Clinic in Minnesota ranked a variety common exercises based on information obtained from the US National Institutes of Health.The research calculated the number of calories burned during an hour of each exercise, with surprising results.With this in mind, these are some of the best work-outs to try:

Picking up the pace of your walk can work wonders for burning fat. When it comes to enjoying a brisk walk (3.5mph), you can burn between 314 and 391 calories.

A 2013 study by the University of Michigan also found that walking on uneven terrain while hiking increasesthe amount of energy your body uses by 28 per centcompared to walking on flat ground.

Similarly to the above, skipping can help burn between 861-1,074 calories per hour, and thus burns fat. It is also a weight-bearing exercise so can help to improvebone density, which helps stave off osteoporosis.

It goes without saying that running is a great way to burn calories. Running at 8mph will burn around 861-1,074 per hour (depending on your weight); you can burn 606-755 calories even running at 5mph, and 657-819 by simply running up the stairs.

Additionally, a 2005 study by theBritish Journal of Sports Medicinefound that sedentary women who incorporated stair climbing into their daily activities increased their VO2 max, or maximum aerobic capacity, by 17.1 per cent and reduced "bad" LDL cholesterol by 7.7 per cent. (Read our guide to the best fitness trackers to learn how to track your workouts.)

Experts agree that "vigorous swimming" isa full-body workout that is great for your joints. (By vigorous we're sure they don't mean splashing about in the shallow end.) It will help burn between 715-892 calories per hour of activity.

Breaststroke is the least beneficial stroke for burning calories,but a much better cardiovascular workout than the other strokes.

This guide is kept updated with the latest advice.

Read more from the original source:
Belly fat is linked to serious health issues... here is how to get rid of it ... - The Telegraph

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