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Losing weight with lifestyle changes in an intensive behavioral weight loss program was associated with a decrease in risk factors for cardiovascular disease and Type 2 diabetes for at least five years -- even if some weight was regained, according to a systematic review of research, published today in Circulation: Cardiovascular Quality and Outcomes, a peer-reviewed American Heart Association journal.

People affected by obesity or who are overweight are at increased risk for high cholesterol and high blood pressure -- factors that heighten risk of cardiovascular disease; as well as insulin resistance, a precursor to Type 2 diabetes. Globally, overweight and obesity contributed to 2.4 million deaths in 2020, according to the American Heart Association's 2023 Statistical Update.

Behavioral weight loss programs can help people lose and maintain a healthy weight by encouraging lifestyle and behavior changes, such as eating healthy foods and increasing physical activity. Regaining some weight is common after behavioral weight loss programs. Some observational studies suggest this weight change pattern of weight loss followed by weight regain may increase cardiovascular risk. However, according to the authors of this analysis, data from randomized trials and long-term follow-up studies is lacking.

"Many doctors and patients recognize that weight loss is often followed by weight regain, and they fear that this renders an attempt to lose weight pointless," said study co-senior author Susan A. Jebb, Ph.D., a professor of diet and population health at the University of Oxford in the United Kingdom. "This concept has become a barrier to offering support to people to lose weight. For people with overweight or obesity issues, losing weight is an effective way to reduce the risk of Type 2 diabetes and cardiovascular disease."

In this review, researchers assessed international scientific studies available in 2018 to compare risk factors for cardiovascular disease and Type 2 diabetes among people who followed an intensive behavioral weight loss program to those who followed a less intensive or no weight loss program. The studies in the analysis included diet and/or exercise interventions, partial or total meal replacement, intermittent fasting, or financial incentives contingent on weight loss. The studies took place in a variety of settings and included varying modes of delivery (in person, app-based, telephone, etc.).

Researchers combined the results of 124 studies totaling more than 50,000 participants, with an average follow-up of 28 months. They used the combined results to estimate changes in risk factors for cardiovascular disease and Type 2 diabetes after weight loss. The average weight loss across the different studies ranged from 2-5 kilograms, or 5-10 pounds. Weight regain averaged 0.12 to 0.32 kg (0.26 pounds to 0.7 pounds) a year. Participants were an average age 51 years old, with a body mass index of 33, which is considered obese.

Compared to people in a less intensive program and those in no weight loss program, participants who lost weight through an intensive weight loss program had lower risk factors for cardiovascular disease and Type 2 diabetes. These lower risk factors lasted for at least five years after the weight loss program ended.

Based on pooled results of the studies reviewed, on average:

These changes are important because they represent improvements at the population level, Jebb explained.

In a preliminary finding, the decreased risk of being diagnosed with cardiovascular disease or Type 2 diabetes also appeared to remain lower even after weight regain. However, few studies followed people for more than 5 years and "more information is needed to confirm whether this potential benefit persists," Jebb said.

"Most trials look at whether new treatments are effective and focus on weight change in the short-term rather than the effect on later disease," Jebb said. "Individual studies are often too small to detect differences between groups in the incidence of cardiovascular conditions because, fortunately, they affect only a small proportion of the whole group, and studies may not continue long enough to see the effects on 'hard' outcomes, such as a new diagnosis of Type 2 diabetes or a heart attack.

"Our findings should provide reassurance that weight loss programs are effective in controlling cardiovascular risk factors and very likely to reduce the incidence of cardiovascular disease," she said.

Evidence suggests that cardiovascular health is improved by following the American Heart Association's Life's Essential 8 health metrics: eating healthy food, being physically active, not smoking, getting enough sleep, maintaining a healthy weight, and controlling cholesterol, blood sugar and blood pressure levels.

The analysis had several limitations: information included in the review was not updated after 2019 and the review focused on research papers published in English, so eligible studies written in other languages may have been missed.

An accompanying editorial notes that much remains to be understood about various weight loss interventions, their long-term impact and how this impact may be diminished by regaining weight. Behavioral weight loss programs constitute the backbone of weight management in clinical practice. However, they are often resource intensive, and emerging medication therapies are expensive, according to editorial authors Vishal N. Rao, M.D., M.P.H., and Neha J. Pagidipati, M.D., M.P.H., both from the division of cardiology at Duke University School of Medicine in Durham, North Carolina.

"The present study has interesting implications for the impact of weight regain that may occur after pharmacologic therapies," they write. "What is still unknown is whether these temporary improvements in weight and cardiometabolic risk factors after weight loss intervention (behavioral or pharmacological) lead to long-term clinical benefit. In other words, is it better to have lost and regained than never to have lost at all?"

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Shedding pounds may benefit your heart -- even if some weight is ... - Science Daily

The heart health benefits of losing weight remain even if you experience rebound weight regain.

These findings were part of a new research analysis on heart health and behavioral weight reduction programs published in Circulation: Cardiovascular Quality and Outcomes, an American Heart Association journal. Funding for the research was provided by the British Heart Foundation and the National Institute for Health Research Oxford Biomedical Research Centre.

Behavioral weight loss efforts in the analysis included:

The average weight loss across 124 studies was between 2-5 kilograms (5-10 pounds). The rebound weight gain averaged less than a pound a year.

People who lost weight with behavioral programs also benefited from the following when compared with people who didnt participate in a behavioral program or people who participated in a lower-intensity behavioral program:

Our findings should provide reassurance that weight loss programs are effective in controlling cardiovascular risk factors and very likely to reduce the incidence of cardiovascular disease, said study co-senior author Susan A. Jebb, Ph.D., a professor of diet and population health at the University of Oxford in the United Kingdom in the official press release.

The American Heart Associations 2023 Statistical Update says being overweight or having obesity contributed to 2.4 million deaths worldwide in 2020.

Additional body weight increases someones risk for high cholesterol and high blood pressure, according to the American Heart Association. They say these factors heighten the risk of developing heart disease, as well as insulin resistance, which is a precursor to type 2 diabetes. Losing weight, then, is a method of improving health outcomes.

Losing weight is a lot easier than keeping it off, says Kristin Kirkpatrick, MS, RDN, a nutritionist and the author of Skinny Liver. She tells Healthline this is a common theme shes seen in practice over the last 20 years.

Therefore, the findings of this particular analysis are promising in that health benefits were seen long term, she says.

Florence Comite, MD, founder of the Comite Center for Precision Medicine and Health tells Healthline the study offers good news for people who are overweight and obese because it further demonstrates the significant health benefits of losing even a modest amount of body weight through behavioral changes.

It shows you have control, and it offers hope to people, says Dr. Comite. It shows people can live healthier through lifestyle changes, including food, exercise, and taking a proactive role in their healthcare, she says. And if they experience minimal to modest weight regain, which is common and, in this analysis, was quite modest, the benefits are worth the impact on an individuals future health trajectory.

Experts offer the following tips for individuals who have regained weight for any reason.

We all fall off the wagon, but not all jump back on. Kirkpatrick notes this as a critical difference between people who succeed in their weight loss goals and those who do not.

The patients of mine that found success long-term still fell off the wagon from time to time, but they would recognize it and realize why and how it happened and get right back on track with their goals.

Dr. Comite agrees, saying the first step here is accepting weight regain may happen and not getting discouraged.

The way we lose weight may unfortunately increase the odds of gaining it back, says Kirkpatrick. Therefore, if weight loss regain is a common occurrence, its often a good idea to start by looking at the methods in which the weight was lost to begin with, she suggests.

For example, Kirkpatrick says more extreme measures that eliminate entire food groups or a drastic reduction in calories may work in the short term but often fail over time.

Since there is no one-size-fits-all approach, working with a professional, such as a registered dietitian, may help to find sustainable dietary patterns that dont lead to deprivation or unhappiness, says Kirkpatrick.

When it comes to weight loss maintenance, exercise is essential.

Simply walking 30 minutes a day may help with keeping weight off, says Kirkpatrick. She also recommends spending a few days a week focusing on resistance training to help with weight loss maintenance.

Dr. Comite adds that training with bodyweight exercises, lifting weights, or using exercise bands a few times a week, along with eating enough protein, can help you maintain your muscle and avoid fat infiltrating your muscle, a scenario called skinny fat syndrome.

Alcohol may be a hidden source of weight regain. Kirkpatrick says she sees this all the time with her patients over 45 years old. For example, her patients who give up alcohol, lose weight, and then begin with a few glasses at dinner again tend to start gaining weight again. Going back to this habit can lead to an increased risk of weight regain, she says.

Dr. Comite also recommends reducing or avoiding alcohol.

Once you lose weight, you may fluctuate up and down throughout the weeks and years after your weight loss, says Kirkpatrick. Not every meal will be perfect, and since you are human, trying to find perfection in your diet is not often a reasonable goal, she says.

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Losing Weight is Good for Your Heart, Even if You Gain Some Back - Healthline

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Most of the time, when a diet fails, research shows it's because you can't maintain the changes you adapted in order to lose weight.

For example, the paleo diet cuts out foods that come from agriculture and manufacturing, like dairy and grains. The keto diet means eating little to no carbs. Raw food diets leave out anything heated above 115 degrees Fahrenheit. The list goes on.

On the other hand, the consistently top-ranked diets, such as the Mediterranean diet and Mayo Clinic diet, are less about limits and more about filling up on nutritious foods that are enjoyable to eat.

This principle that restriction is hard to stick with is behind a mindset currently taking over health and fitness circles on social media: Add, don't subtract.

And this simple math could change your health.

One recent TikTok shows registered dietitian Kylie Sakaida enjoying the frozen waffles she'd been craving for breakfast but topping them with a mix of Greek yogurt, peanut butter and honey for protein, as well as nuts for heart health and crunch, and bananas for fiber.

"Always remember to focus on what add to, not what to subtract from, your meal," she concluded.

Another registered dietitian, Ilana Muhlstein, who lost 100 pounds, puts her own spin on the idea with her mantra: Delay, don't deny.

In a TikTok, she explained that, instead of digging into a bag of pastries she's really craving, she eats something nutritious first. That way, she doesn't end up filling up on pastries, which would leave her feeling not great and craving even more sweet treats.

"It's all about adding, not subtracting," she said.

Another example of how this can look comes from sports studies Ph.D. candidate and nutrition coach Sohee Carpenter.

"Right now I'm feeling a little bit hungry, and a cookie sounds fantastic to me, but I want to balance it out," she explained in a TikTok. "Instead of telling myself, 'You can't have it,' I can have it, but is there a way I can boost the protein content, boost the global fiber content of I'm going to eat so?"

She then put Greek yogurt, berries and walnuts into a bold before breaking the cookie into pieces and topping the yogurt with it.

"It's going to be delicious, and that's going keep me full for the next several hours and I'm going to really, really enjoy it," she said. "Nutritious and delicious. Add, don't restrict."

Registered dietitian Frances Largeman-Roth tells TODAY.com that this approach can help people "eat more of the foods we know theyre not getting enough of. For example, fiber is something that most people dont get enough of in their diets, yet we know how important it is for disease prevention, gut health, diabetes prevention and weight maintenance.

It's clear this trend can help you get more nutritious foods into your diet, but what if your goal is weight loss to improve your health?

"Adding toppings (like nuts and fruits) does add additional calories, but it also contributes significant nutrients that can help you potentially live longer and also keep you full so that youre not looking for a snack in 30 minutes," Largeman-Roth explains.

It can also help with weight loss by reducing cravings for less nutritious foods.

"For too long, dietitians and other health professionals would advise people to cut things out of their diets for health reasons," Largeman-Roth explains. "Cut out high fat dairy, skip sweets or avoid packaged foods. It was a lot of 'dont' and not a lot of 'do.' This can make you feel overwhelmed, for one, and it can also cause a feeling of extreme desire for the foods that are on the no-no list."

Similarly, if you're trying to drop weight and eating salads with only veggies for lunch, it's healthy but not that satisfying.

"Adding in some 'accessories' is a smart way to not only make your salad feel heartier but also add flavor, texture and fun to your meal," she says. "Sure, you dont want to drown your salad in cheese, but adding a few thin wedges of Manchego, some pistachio for crunch, a few salty olives and some dried figs for sweetness can go a long way toward helping you really love your salad."

What's more, getting more protein into your diet, as the "add, don't subtract" mindset encourages, can help you drop pounds without sacrificing muscle mass, Largeman-Roth says.

Are there any people that "add, don't restrict" won't work for? She explains that it could backfire if you're already getting enough nutrients in your diet. But this isn't the case for most Americans, research shows.

Also, not paying attention to how much of the nutritious toppings you're adding could make the strategy backfire. Largeman-Roth recommends using a bowl or small plate instead of snacking straight out of the bag so that you can better track how much you eat.

Maura Hohman is the senior health editor for TODAY.com and has been covering health and wellness news and trends since 2015, when she graduated from journalism school. Her byline has appeared on TODAY, NBC News, US News & World Report, People, Everyday Health, WhatToExpect.com, History.com and more. Her interests include women's health, racial health disparities, mental health and COVID-19.

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Dietitians Love This Viral Weight Loss Strategy Because It's Less Restrictive - TODAY

Weight loss is (and should be) a personal experience. If you're exploring tactics to make your journey easier, you may have come across mentions of using spices and herbs for weight loss.

Let's get this straight upfront: You won't see pounds coming off magically by just adding specific ingredients to your diet. While spices may elevate fat burn, they cannot be used as a solo answer to weight loss, says Fatima Cody Stanford, MD, MPH, an obesity medicine physician and clinical researcher at Massachusetts General Hospital.

Some spices are known to improve metabolism, fat loss, and decrease appetite, however, they need to be coupled with other lifestyle measuresoptimal diet and physical activityto have significant impact, she says. That means you can start sprinkling more cayenne pepper (a popular seasoning that may have some weight-loss benefits) on your favorite chicken dish, but that alone is unlikely to make a difference.

That said, spices may indirectly help you lose weight by making healthy food taste better, says Keri Gans, RD, a New York City-based nutritionist and author of The Small Change Diet. Spices are a great way to add flavor without extra calories, hence, making a bland meal way more exciting, she points out.

Meet the experts: Fatima Cody Stanford, MD, MPH, is an obesity medicine physician and clinical researcher at Massachusetts General Hospital. Keri Gans, RD, is a New York City-based nutritionist and author of The Small Change Diet.

There is some research to link certain herbs to weight loss, but its not robust. Still, if youve been looking to add more seasoning to your food and are curious about how it may impact your weight loss efforts, its understandable to have questions. These are the spices and herbs that have been linked to weight lossand what the research actually says.

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Capsaicin, the active substance of chili, may help the breakdown of fat in the body and decrease hunger by regulating hormones in the GI tract, preliminary research suggests. But more long-term studies and clinical trials are needed to confirm these benefits.

Also, like most research on herbs and spices on weight loss, the studies to this effect are small. A 2009 study of 30 people found that those who ate meals with capsaicin had lower levels of ghrelin, a hormone associated with hunger. It's not clear whether research conducted with a larger group of people would yield the same results. Worth noting, though: The researchers found that those who ate food with capsaicin did not feel any more satisfied after eating compared to the controls.

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Turmeric is a spice that is known for its gorgeous marigold color, and its also been linked to increased fat burning and improved metabolism, Dr. Stanford says. A lot of it comes down to curcumin, which is a chemical in turmeric that has been pretty extensively studiedbut, again, these are small studies.

A 2015 study in the European Review for Medical and Pharmacological Sciences had 44 people who were overweight take curcumin twice a day for a month. The participants lost nearly 5 percent of their body fat, reduced their waistline by about 4 percent, and reduced their hip circumference by 2.5 percent.

Similar results have been observed in an older animal study, in which showed mice that took curcumin supplements for about three months lost body weight and fat. (But, hey, we're not mice!)

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You know the drill: There are small studies to support this, but nothing major. A 2019 meta-analysis of 14 studies of people (a total of 473 subjects) who were overweight and obese found that those who supplemented with ginger lost body weight and fat. It even showed ginger could potentially lower fasting glucose and insulin resistance, which causes your body to store extra blood sugar as fat and makes weight loss more difficult.

Another analysis of 27 human and animal studies theorized that these benefits come from ginger's ability to generate heat and torch body fat, increase fat breakdown, and control appetite.

This content is imported from poll. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

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There are a few possible pathways for how cinnamon may help with weight loss, and a lot of it comes down to its impact on your blood sugar.

A compound in cinnamon called hydroxychalcone may mimic insulin and transport sugar to your cells where it can be used as fuel, according to older research in The Journal of the American College of Nutrition. A 2009 analysis of eight studies determined that cinnamon may help stabilize blood sugar, which can end up lowering your appetite. Still, the researchers concluded that more research is needed to confirm these benefits.

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Fenugreek is a type of seed that commonly shows up in products like lactation support bars to help boost milk supply in breastfeeding moms. There is some evidence to suggest it can also help suppress appetite and potentially help with weight loss.

A 2009 study of 19 people found that those who took eight grams of fenugreek a day felt fuller and ate less than those in the placebo group. In another study, subjects consumed 17 percent less fat overall when they took a higher dose of fenugreek seed extract, but there were no significant changes in their weight or other health markers.

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Oregano contains an active compound called carvacrol thats been linked to weight loss. Carvacrol may hinder fat cells from developing and accumulating in the body, per a 2012 study. Indeed, giving carvacrol to mice who were fed a high-fat diet seemed to have helped them gain less weight and fat compared to the control group in another study. Note, though, the same may not be true for humans.

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Ginseng is used a lot in Eastern medicine, and small studies have linked it to weight loss. One study of 10 women with obesity who took Korean ginseng extract twice a day for eight weeks found that they lost weight. It's not clear why, but researchers think the effects are linked to the changes in the gut microbiome.

Another animal study conducted on mice with obesity found that white ginseng extract prevented fat from forming and helped delay fat being absorbed in the intestines. Again, we'll need research in people to demonstrate whether that's applicable to humans.

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In case youre not familiar, Caralluma fimbriata is an edible cactus that originates in Asia. It's said to reduce appetite and therefore promote weight loss. A 12-week study of 33 people with overweight and obesity found that those who took Caralluma fimbriata lost more belly fat and overall weight than those who took a placebo.

An older study of 50 adult men and women found that those who took a gram of Caralluma fimbriata a day for two months lost more weight and reported being less hungry than the placebo group.

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The weight-loss benefits of black pepper are credited to piperine, an active compound found in this common household condiment. It's worth noting that so far those effects have only been seen in animal and cell studies. One study in the Indian Journal of Pharmacology found that rodents that were given piperine lost more weight on a high-fat diet compared to those that didnt have the spice. An older lab study also linked piperine to lowered fat cell formation.

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There are some (small) studies that have associated cumin with better fat burning. One 2014 study of 88 women with obesity found that those who had yogurt with three grams of cumin powder daily lost more weight and had lower cholesterol levels than those ate plain yogurt. Another study of adults with overweight found that those who took a cumin supplement three times a day lost 2.2 pounds more than those in the placebo group after eight weeks.

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Cardamon has been linked to weight loss but only in animals so far. One study in rats showed that those fed a high-fat diet and cardamom had less belly fat and total belly fat after 16 weeks. Another study found that 28 rodents that had cardamom powder as part of a high-fat, high-carb diet lost more belly fat than those that didnt take the powder.

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Gymnema sylvestre contains a compound called gymnemic acid, which has been linked to decreased cravings for sweets in people with obesity. An old study from 1983 found that people who took Gymnema sylvestre felt less hungry and ended up eating less than those in the placebo group. The herb has also been linked to lowered body weight in rats on a high-fat diet.

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This one keeps popping up in weight-loss supps lately, and there is some science to support its use. One study of 20 healthy people found that those who had green coffee bean extract had a lowered BMI and less belly fat over two weeks, even when they didnt otherwise change their diet. A 2011 review also found that this extract may lower a persons body weight by 5.5 pounds, but even the researchers pointed out that the quality of the data wasnt the best.

Ultimately, the science to support pretty much all of these claims of herbs and spices causing meaningful weight loss is weak. So, its best to really focus on herbs and spices to season your food. I would recommend that people consider experimenting with spices to increase the palatability of foods and enhance their flavors, Dr. Stanford says. This is a great way to increase ones vegetable intake and improve overall health.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Mens Health, Womens Health, Self, Glamour, and more. She has a masters degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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13 Spices And Herbs For Weight Loss, According To Science - Women's Health

Running can be an effective cardio to increase calorie burn, but it's not necessary to lose weight. If it doesn't feel good and you won't stick with it, then it's better to simply increase your walking time and mileage. To lose weight by walking, Brooks says, "The actual mileage is going to vary for each person. I believe it's about the consistency of showing up daily and trying to progress in pace and distance. As you improve, start adding in more inclines or hills and trekking poles to increase the total calorie burn."

And, for women over 40 who want to incrementally work up to walking every day, Brooks has some suggestions. "Start out slowly so that you don't create muscle aches or fatigue that keep you from showing up the next day. It's not about one day of workouts, it's about doing it for many months and years," she says. "Remember that a walk with a friend can be a great way to get together, have more fun with your walk, and skip lunch out!"

However, Brooks also says that you have to focus on your diet too if you want to actually lose weight. "Diet is an integral part of any weight loss program. Your body [needs] nutrients to feel energized to stick to the workouts and needs enough protein to help with muscle repair and growth," she notes. That's why it's important to eat nutritious, low-carb meals rich in protein. Check out these protein-packed foods you can after every walk to promote muscle growth and calorie burn.

So, you might be able to lose weight by walking every day, but it depends on how long you walk, how intensely you walk, and, most importantly, what your diet's like. A combination of physical activity and cutting calories can help immensely with weight loss. And, when it comes to how many miles you should actually be walking every day to lose weight, Brooks says that it depends on each person. A good starting point according to popular fitness trackers and pedometers, and a 2016 study, 10,000 steps or 5 miles is ideal for optimal weight loss.

However, balance is also important. You never want to overdo exercise, it can increase your risk of aches, pains, and burnout. This is even true for a simple workout like walking. You'll want to start and end every work with light stretches to prevent cramping and injuries. If you're new to regular exercise, you may need to start out with short walks or walking at a light pace. Then, you can gradually build up to longer walks. Once you've lost weight, you'll want to consistently walk and even transition to running to keep the weight off.

READ MORE: Trainers Say This Is The One Cardio Mistake You Should Stop Making Because It Almost Always Leads To Loss Of Gains

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How Many Miles Do You Have To Walk Every Day To Lose Weight? We Asked A Personal Trainer. - SheFinds

South Indian food defines comfort in the true sense. Be it a plate full of soft and fluffy idlis or a crispy dosa paired with piping hot sambar, these dishes never fail to disappoint our taste buds. But what we love the most about South Indian food is that it is excellent for weight loss. Most of the dishes are low in calories as they are prepared using whole grains, legumes and low-fat dairy products, making them ideal for people who are on a weight loss journey. One such popular South Indian delicacy is curd rice, which is made using cooked rice, yogurt and spices.

Also read:19 Best South Indian Breakfast Recipes | Easy South Indian Breakfast Recipes

Curd rice, also known as Thayir Sadam and Daddojanam, is a simple rice dish made using basic ingredients. It is super light on the stomach and helps you keep full for a longer period of time. It is high in protein and antioxidants, aids digestion, promotes weight loss and also has a cooling effect on the body. So, if you're someone who is struggling to lose weight, make yourself a bowl of refreshing curd rice to make the most of its health benefits. Check out the recipe below:

Does Curd Rice Help With Weight Loss?

Since curd contains high amounts of calcium and protein, this dish is excellent for weight loss. It also keeps the digestion process in check.

When Should You Eat Curd Rice?

While there is no particular time of the day to enjoy curd rice, health experts often recommend having it for breakfast or lunch. This will help you keep full for a longer period of time and help manage body weight.

Also read:How To Make Lemon Rice - A Wholesome And Yummy Dish From South India

To begin with, add boiled rice, yogurt, fresh coriander leaves, chopped green chillies, chopped ginger and salt in a bowl. Let this mixture sit for around 20-30 minutes. (This allows the rice to absorb all the yogurt).

To prepare the tempering, heat oil in a pan and add mustard seeds. Once they start to splutter, add chana dal and black gram dal. Sautewell. Now, add curry leaves, dry red chillies and hing. Pour this tempering over the rice-yogurt mixture and serve cold. Curd rice is ready!

For the step-by-step recipe for curd rice, click here.

Try out this recipe at home and let us know how you liked its taste in the comments section below. If you're looking for more weight loss recipes, click here.

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Weight Loss: How To Make South Indian Curd Rice To Lose Weight - NDTV Food

Fasting is a popular way to lose weight and improve overall health, but have you ever wondered, 'is intermittent fasting healthy?'.

If you're feeling tired and sluggish throughout the day or struggling to lose weight, you might want to consider giving intermittent fasting a try. This eating pattern has gained a lot of popularity in recent years for its potential health benefits, including improved metabolism and reduced inflammation.

Intermittent fasting can provide various health benefits, like weight loss, improved metabolism and reduced inflammation. You might be wondering, though: is fasting healthy and safe for everyone? Let's dive into the science behind intermittent fasting and its impact on health.

The answer is a resounding yes. Fasting has been practiced for thousands of years and has been shown to have numerous health benefits when done correctly and under supervision of a healthcare professional.

Intermittent fasting has shown promising results for improving overall health and preventing chronic diseases.

Intermittent fasting has been shown to have numerous health benefits, both physical and mental. Some of the most significant benefits include:

Weight loss: By restricting your eating window, intermittent fasting can help you consume fewer calories and lose weight over time.

Improved metabolism: Fasting has been shown to increase insulin sensitivity, which can help the body better regulate blood sugar level and improve metabolism.

Reduced inflammation: Chronic inflammation has been linked to many chronic diseases, including heart disease, diabetes and cancer. Intermittent fasting has been shown to reduce inflammation and improve markers of overall health.

Enhanced brain function: Fasting has been linked to improved brain function and memory, as well as a reduced risk of neurodegenerative diseases like Alzheimer's.

There are several different intermittent fasting schedules to choose from, depending on your lifestyle and preferences. Some of the most common ones include:

16/8 method: This method involves fasting for 16 hours per day and eating during an eight-hour window. For example, you may eat from 12 pm to 8 pm and fast from 8 pm to 12 pm the next day.

5:2 diet: This method involves eating normally for five days per week and restricting calories to 500-600 for the remaining two days.

Eat-stop-eat: This method involves fasting for 24 hours once or twice per week.

Intermittent fasting can be safe for most healthy adults, but there are some risks to be aware of. These risks include:

Dehydration: Fasting can lead to dehydration, so it's important to stay hydrated by drinking plenty of water and other fluids.

Nutrient deficiencies: Restricting calorie intake can lead to nutrient deficiencies, so it's important to ensure you get enough essential vitamins and minerals.

Low blood sugar: Fasting can cause a drop in blood sugar level, particularly in people with diabetes or other blood sugar disorders.

Disordered eating: Intermittent fasting can trigger disordered eating behaviors in some individuals, particularly those with a history of eating disorders.

Are you on a weight loss journey? Intermittent fasting could be the ticket you need. By limiting your eating window, you create a calorie deficit and pave the way for gradual weight loss.

It's important to keep in mind that the results may differ from person to person, depending on individual factors like eating habits and physical activity levels.

So, is intermittent fasting healthy? It's a great way to shed those extra pounds and improve your health, as long as you do it safely and with the guidance of a healthcare professional. The best part? You get to enjoy the potential benefits of this eating pattern while still being able to enjoy your favorite foods.

Just remember that what works for one person may not work for another. So, if you have any medical concerns or underlying health conditions, it's crucial to consult with your doctor before embarking on an intermittent fasting journey.

Of course, intermittent fasting is just one piece of the puzzle when it comes to maintaining a healthy lifestyle. Having a well-balanced diet filled with nutritious foods like fruits, vegetables, lean proteins and whole grains is equally important. Also, don't forget to incorporate regular exercise into your routine to keep your body in tip-top shape.

So, are you ready to give intermittent fasting a try? Remember to take it slow; listen to your body, and don't forget to enjoy the journey towards a healthier you.

The rest is here:
Is intermittent fasting healthy? - Sportskeeda

March 28, 2023 -- New research suggests many adults might have latent heart disease before any symptoms show up.

That means heart disease could develop earlier in life but remain hidden, according to a study of more than 9,000 people in Denmark published in theAnnals of Internal Medicine.

Almost half were found to have signs of coronary heart disease or coronary atherosclerosis.

Obstructive coronary atherosclerosis is associated with a more than 8-fold elevated risk for myocardial infarction, colloquially known as heart attack,Healthline reported.

Researchers said they found a high rate of subclinical obstructive coronary atherosclerosis. Subclinical means it has no symptoms.

The CDC says the disease is caused when plaque builds in in the arteries supplying blood to the heart. The plaque build-up can cause a heart attack.

Researchers told Healthline the study proves how important it is to monitor health issues and early detection, since heart issues can start years before disease develops.

In the study, participants were assessed using computed tomography angiography (CTA) to diagnose obstructive coronary atherosclerosis, Healthline said. More than half, 54%, had no subclinical coronary atherosclerosis; 46% did have it, which included 36% with nonobstructive disease and 10% with obstructive disease.

My overall take on this study is that it confirms what we already know. This process starts early, and it can make itself known in many ways, said Elizabeth Klodas, MD, chief medical officer of One Step Foods, who was not involved in the study.

But I would say that this study is valuable. It makes all the sense in the world to start prevention early. Dont wait.

Link:
Study Confirms Heart Disease Can Begin Without Symptoms - WebMD

TIMESOFINDIA.COM | Last updated on - Mar 20, 2023, 07:00 IST

Apple cider vinegar, or fermented apple juice, has traditionally been regarded as a healing food that treats a wide range of health issues and removes toxins from the body. Everyone has been speaking about benefits of ACV or even consider it a cure-all for any ailment. But is it really a panacea for all health problems? This article will help you find answers to that.

Several people assert that using apple cider vinegar prior to meals might reduce hunger and promote fat loss. Yet, this is not sufficiently supported by scientific data. Research on apple cider vinegar's ability to help people lose weight have not consistently revealed patterns of weight loss in various populations. It's crucial to keep in mind that there is no simple way to lose weight, and any strategy that guarantees quick outcomes without encouraging healthy diet or increased exercise is untrue. Hence, even while it can support a comprehensive weight loss programme, it would be prudent not to rely on it only for calorie burning.

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Apple cider vinegar may help lower levels of total cholesterol, LDL (low density lipoprotein), or bad cholesterol, and triglycerides, according to a number of modest research conducted on both humans and animals. It is thought that activation of the AMPK pathway, decreased lipogenesis, elevated feelings of fullness, and higher energy expenditure may all be factors in this impact, even though the precise causes are yet unknown. To determine the degree of its usefulness and the mechanisms underlying it, more research is necessary.

There is currently insufficient data to support the use of apple cider vinegar as a treatment for humans, despite certain animal and laboratory research suggesting that it may potentially have an impact on cancer. Before using any alternative therapies, including apple cider vinegar, it's crucial to talk to your doctor about them. It is also vital to realise that conventional cancer treatment should never be substituted with apple cider vinegar. Although studies on apple cider vinegar's potential health advantages are ongoing, it is still unknown and unproven how the substance might be used to treat or prevent cancer.

Blood sugar levels are thought to be controlled by apple cider vinegar, so assisting those with diabetes. Although research has shown that people with Type 2 diabetes who consumed it had slightly lower blood sugar, triglyceride, and insulin levels for up to five hours than those in the placebo group, it doesn't mean that diabetes medications can be replaced, and its effects only last for a short period of time. Its potential long-term effects are still being researched. Because it has digestive characteristics and has been shown to increase the quantity of good gut bacteria in persons who drink acetic acid mixed with water, it may be advantageous to drink it before eating a high-carb meal.

Consuming apple cider vinegar may irritate the oesophagus (the tube that joins the throat and stomach) due to its high acidity. It can also wear away at tooth enamel. It is recommended to dilute apple cider vinegar in water and consume it through a straw to protect your teeth in order to avoid such problems.

Some people may experience indigestion or nausea after consuming apple cider vinegar. It is advised against consuming it on an empty stomach. Stop using it if you feel unwell or start throwing up after consuming it. While occasionally consuming apple cider vinegar is safe, doing so too frequently or in excess might be detrimental. Also, taking it with other things might not be safe.

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Is Apple Cider Vinegar an overhyped remedy for weight loss, cholesterol and diabetes? - Times of India

For years, Amy Jones was told to lose weight when she went to her doctor about fertility issues. It took ten years her for to be diagnosed with polycystic ovary syndrome (PCOS), a condition that affects around one in 10 women in the UK.

PCOS is a common condition that affects how the ovaries work, with the main features of the condition being irregular periods, excess androgen (high levels of 'male' hormones in the body), and polycystic ovaries.

"I had been back and forth to the GP, but because I was overweight, all I was ever told was lose weight," Amy, who started experiencing symptoms when she was 21, said. "So, in the end, I just pay private to go to a clinic in Cardiff." After blood tests and internal scans, Amy was diagnosed with PCOS in 2019.

READ MORE: 'I was told over and over I had a kidney infection but it turned out to be cancer'

Symptoms of the condition include having irregular periods or no periods at all, difficulty getting pregnant, excess hair growth on the face, back, chest, or buttocks, weight gain, thinning hair or hair loss, and oily skin or acne. The exact cause of PCOS is unknown and there is no cure, but it often runs in families.

For Amy, the length of time it took for her to get diagnosed with PCOS was frustrating. She said: "I felt quite lonely and sometimes I felt like people didn't believe the symptoms, because it has been talked about a lot more in the last few years - we didn't have social media [back then]. So I just felt really lonely."

Amy would go from having periods that lasted months to not having a period at all for months at a time. At one point, she says she went 10 months without having a period. She would bleed in between periods, and suffered with bloating and hormonal imbalances.

"No month was the same," she said. "It was frustrating and lonely. I kept blaming myself because I was overweight. I kept comfort eating due to the pain and my emotional state was affected." However, Amy says that she was repeatedly told by doctors that she needed to lower her BMI for her symptoms to improve.

"I felt embarrassed. I stopped going [to the GP]. I've still got a fear now of going to the GP surgery. It made me feel ashamed," Amy said. "I would come from there and eat more. It was like a vicious circle and I didn't feel supported." Feeling frustrated with her situation, Amy decided to go private to get a diagnosis. In less than a week, she was diagnosed with PCOS.

The diagnosis came as a relief, but Amy had never heard of the condition before. But living with PCOS meant that Amy found it difficult to get pregnant. "I didn't speak about to anybody in 2019 because I felt ashamed," Amy said. "But now there are communities on social media and there are so many ladies in the same position as me."

Visiting a fertility clinic on a regular basis, Amy says she felt pressure to to look presentable but was too insecure to visit a beauty salon for a wax. It was this insecurity that put the wheels in motion for her setting up her own waxing studio for those living with endometriosis and PCOS.

Amy qualified as an aesthetician in 2020 and has a small studio for her business, Waxing by Amy, where she hopes she can make clients feel at home. Her studio uses wax that is able to cover a range of hair length and thickness as those with PCOS often have excess hair growth. "My bed holds up to 600 pounds, I've got wide chairs, and just everything I could think of that I've had concerns in my head about [when going to a beautician].

"I used to worry about beauticians talking about me because of my size and I know a lot of ladies feel the same. I hope by it only being me there that I can't talk about them and I wouldn't. I'm a plus-sized person so I hope that people will feel more comfortable to come to me."

However, Amy feels PCOS is often dismissed or misunderstood. She said: "I feel because you can't see physically see the illness, people think that it's not real. A lot of comments have been made to me like, 'You're trying to lose weight so you're saying you have PCOS because your bellies bloated.' I feel women think it's an excuse. Men, especially, are dismissive towards it."

Today, Amy feels much more supported than she did 10 years ago, largely due to groups on social media made up of people who live with the same condition. She says these groups have been "life-changing" for her, and she now tries to organise monthly meet-ups for women with the same condition. "These groups are important because it's reality. You don't feel so alienated," she said.

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'I was told to lose weight for years but I actually had polycystic ovary syndrome' - Wales Online

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