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Losing weight means following a dedicated, healthy diet and regular exercise regimen. But where to begin? If you're in a rut before even getting started, don't fret. No one said weight loss would be a walk in the park, but we're here to help. Eat This, Not That! spoke with fitness pros who offer seven fat-burning exercises to lose weight. You can count on these moves to torch many calories and activate muscle groups throughout your entire body.

Kicking up your physical activity is integral to weight loss, and it helps you maintain your new, healthy weight, the Mayo Clinic explains. A combination of resistance training (strength work) and aerobic exercise helps you prevent muscle deterioration and bone loss while you're shedding weight. It's recommended by the U.S. Department of Health and Human Services to get a minimum of 150 minutes of moderately intense aerobic exercise or 75 minutes of aerobic exercise at a vigorous level on a weekly basis. When it comes to strength training, the recommendation is a minimum of two times per week.

If you're ready to kick your workout routine into high gear, let's get started! Keep reading to learn all about the best fat-burning exercises to lose weight, and then, be sure to check out 7 Simple Dumbbell Exercises To Lose Weight in 30 Days.

You'll begin this first exercise standing with a straight back and your feet shoulder-width distance apart, the Cleveland Clinic explains. Your arms should be by the sides of your body. Next, bend both knees as you descend into a squat. Position your hands on the ground in front of your body, and press your legs back to assume a high plank/the top of a pushup. Then, descend to the bottom of a pushup, lowering your chest toward the floor. Press yourself up to a high plank before hiking your legs back forward to assume a squat. Explosively jump up and raise your arms up toward the sky. This completes one full burpee.

Next up are bodyweight squats. This exercise will activate your lower body musclesthe quads, hamstrings, calves, and glutes, PureGym explains. You'll start by planting your feet either hip-width or shoulder-width distance apart. Bend both knees and hinge your hips back to sit back into a squat. Press your knees outward upon descent. Feel free to keep your arms straight in front of you for added stability. You should lower until your thighs reach a parallel position to the ground. Push through your feet to rise back up.

RELATED: Drop 10 Pounds Fast With This 10-Minute Daily Workout

Along with burpees and squats, Tyler Read, the founder of PTPioneer.com and a NASM-certified personal trainer who has been involved in health and fitness for the past 15 years, also recommends sprinting as one of the best fat-burning exercises to lose weight. When speaking of the three exercises, he explains, "When performed as intervals, you get a great metabolic boost and can also build some muscle, although the main emphasis will be calorie burning and conditioning."

Next, we have deadlifts, which are recommended by Anthony J. Yeung, CSCS, a fitness expert and the founder of GroomBuilder. You'll start standing with a barbell placed a few inches away from your shins. Your feet should be planted hip-width distance apart. Maintain a straight back, and squeeze your shoulders down and back. Take hold of the barbell and "pull" it upward while at the same time hinging your hips forward.6254a4d1642c605c54bf1cab17d50f1e

RELATED: 5 Simple At-Home Exercises To Keep Your Weight Down for Good

The squat to press will have you holding two dumbbells up by your shoulders. Your feet should be planted shoulder-width distance apart, and your toes should be turned out just a bit. Initiate the movement by descending into a squat and pressing your knees out. Lower until your thighs are past parallel to the floor while maintaining a flat lower back. Once you reach the bottom, press through both heels to come back up and press the dumbbells over your head.

For the renegade row, you'll position two kettlebells shoulder-width distance apart. Take hold of the handles as you assume a pushup. Your feet should be in a wide stance. Descend into a pushup. Once you reach the top, row one of the kettlebells up, place it back down, then do the same on the opposite side. That completes one full rep.

Last but not least, the best exercises to lose weight wrap up with mountain climbers. Position your feet on slide boards or sliding discs, Yeung instructs. Then, assume a pushup. Maintain a tight core and "run" as quickly as possible while keeping your feet on the slide board. Make sure your head stays up and your hips are low.

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Alexa Mellardo

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7 Fat-Burning Exercises To Lose Weight - Eat This, Not That

Consider the expert-approved tips for weight loss without exercise below, and remember to consult your medical provider before making any diet and lifestyle changes to make sure you use methods that best suit your health needs.

Though calorie restriction is a known method for losing weight, weight loss isnt solely about being in a calorie deficit. Eating nutrient-dense, whole foods and making sure your body has the nutrition it needs is an important component of weight loss and overall health.

The food we eat directly correlates with our body composition and weight, says Jessica Domi, a certified personal trainer and director of operations at Fredericksburg Fitness Studio in Fredericksburg, Virginia.

Whole foods contain vitamins, minerals and other essential nutrients that provide the body with the energy necessary to perform daily activities. Whats more, these foods tend to be more filling than processed food options and can help keep you satisfied for longer.

Foods with a high nutrient density are more likely to improve a persons overall quality of life, reduce the risk of chronic diseases and promote healthy body weight, according to 2015 research in Nutrients.

Examples of nutrient-dense foods include:

Protein helps the body build muscle, increase insulin sensitivity (which can contribute to fat loss) and help keep you feeling full and satisfied. Research suggests high-protein diets not only aid in weight loss, but also help maintain long-term weight loss.

Most of us eat enough total protein, but we dont spread it [out] properly throughout the day to support muscle growth and repair, says Lauren Harris-Pincus, a registered dietician, author and owner of Nutrition Starring YOU, a weight management and nutritional counseling practice. For optimal protein intake, Harris-Pincus recommends aiming to consume 20 to 30 grams of protein with each meal and 10 to 15 grams of protein with each snack.

High-protein snacks include:

Fiber offers many benefits, including aiding in digestion, managing cholesterol and stabilizing glucose levels. It can also increase feelings of fullness by slowing down the digestion process.

Fiber-rich foods like fruits, vegetables, beans, nuts, seeds and whole grains are nutrient dense and provide significant vitamins, minerals, antioxidants and phytochemicals for the number of calories consumed, says Harris-Pincus. Whats more, adding these high-fiber foods to your diet can help you meet your daily fiber needs while contributing to weight loss, she adds.

Women ages 19 to 50 should aim to consume 25 grams of fiber per day, according to the United States Institute of Medicine. Men ages 19 to 50 should consume at least 38 grams of fiber daily.

Mindfulness is the practice of being aware of and intentional with your thoughts and actions. Mindful eating specifically focuses on bringing mindfulness to your experience with food, as well as your emotions, thoughts, physical sensations and behaviors related to eating. While more research is needed, mindful eating may help foster a healthier relationship with food and help you feel more in tune with your bodys needs.

Dr. Rodriguez Ruiz recommends mindful eating to help keep portion sizes in check. Eating slowly and listening to your bodys cues can help with portion control, as it prevents you from overeating or feeling overly full after meals, she says. A good tip is to use smaller plates and bowls to help you stay mindful of your portion sizes.

Water helps regulate body temperature, lower blood pressure, carry nutrients and oxygen to various cells, and maintain optimal kidney function. Replacing sugary drinks and alcoholic beverages with water can help reduce your daily calorie intake and may help lead to reduced weight gain over time.

Harris-Pincus adds that water can also help you feel full and notes that research shows drinking two cups of water before a meal can help you feel fuller and reduce your overall food intake, which can lead to weight loss over time.

The National Health Service recommends drinking six to eight glasses of fluid daily. If plain water isnt appealing, try adding fruit slices or herbs like mint and rosemary for extra flavor and nutrients.

Research suggests both a behavioral and physiological link between stress and weight gain. When under pressure, the body releases cortisola hormone linked to increased appetite and fat storage. Excess cortisol levels can increase appetite and cravings for energy-dense, comfort foods. High cortisol levels over time have also been linked to abdominal fat gain.

Stress can be a big contributor to weight gain, as it often leads to overeating or emotional eating, says Dr. Rodriguez Ruiz. Finding effective ways to manage stress, such as deep breathing, yoga or even a relaxing bath can help you stay on track with your weight loss goals.

Your body relies on sleep to restore and repair itself, and getting enough rest can also benefit your weight loss efforts. One 2021 study in the International Journal of Obesity suggests people who get better quality sleep tend to also benefit from greater weight and fat loss than those who have poor sleep. Research also finds lack of sleep can contribute to an increase in stress hormones (like cortisol), which can further inhibit weight loss.

For maximum benefits, the National Sleep Foundation (NSF) recommends adults ages 26 to 64 aim for seven to nine hours of sleep per night. The NSF also encourages incorporating healthy sleep habits into your routine, such as avoiding alcohol and caffeine before bed, establishing an evening wind-down routine and keeping your bedroom dark and cool for optimal rest. Going to bed and waking at the same time each day can also help regulate your bodys internal clock for better sleep quality.

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How To Lose Weight Without Exercise Forbes Health - Forbes

Wegovy vs. Ozempic? Should you consider new diabetes drugs for weight loss or skip medications and stay fit? Photo: Getty Images.

If youre interested in losing weight, perhaps your ears perked up when Jimmy Kimmel cracked a joke during his opening monologue at this years Academy Awards.

Everybody looks so great, Kimmel said. When I look around this room, I cant help but wonder Is Ozempic right for me?

Or maybe you took note when Elon Musk tweeted about Wegovy as his magical weight loss method.

What are Ozempic and Wegovy, and if theyre working so well for Hollywood stars and social media influencers, should I think about trying these weight loss drugs?

Before you race to your doctor to get a prescription, its vital to consider the fine print for the medications.

While there are reasons to be cautious about the newest drugs, Ozempic and Wegovy are helping many people lose considerable weight about 12% of body mass, on average which can dramatically improve a persons health.

And for decades, leading medical experts blamed people who were overweight or obese for the extra pounds they were carrying without giving them much help or considering the physiological causes for weight gain. Some blamed obesity on simple math: Overweight people simply needed to eat less and move more.

While sedentary lifestyles and consumption of high-calorie, processed foods most certainly have boosted obesity rates in the U.S. and around the world, experts have learned much more in recent years about genetic causes for weight gain. Some peoples bodies may, in fact, want them to pack on fat. So, drugs that dramatically reduce appetite and help people lose significant pounds, may be a game changer.

To get answers to your questions, we consulted with Dr. Cecilia Low Wang, a UCHealth expert in endocrinology, diabetes and metabolism.

Low Wang is also a professor at the University of Colorado School of Medicine on the Anschutz Medical Campus. And she chairs the committee that advises the U.S. Food and Drug Administration (FDA) on drugs related to endocrinology and metabolism.

The FDA approved Wegovy in June of 2021, marking the first time since 2014 that federal health authorities had given the green light to a new weight loss drug.

(Low Wongs views do not represent those of the FDA or the FDA EndocrinFologic and Metabolic Drugs Advisory Committee.)

Its correct that Wegovy and Ozempic are two names for the same drug: semaglutide. Ozempic is the name of the drug as prescribed for people with diabetes. The FDA approved Ozempic for people with diabetes in 2017 and approved Wegovy for people who have obesity or are overweight and have additional health problems in 2021.

They are just prescribed under different names with slightly different doses and different indications, Low Wang said. The drug product itself is the same.

The drugs decrease appetite and slow down emptying of the stomach so people feel less hungry and eat less. They can cause some unpleasant gastrointestinal side effects.

Under the FDA authorization, Wegovy is supposed to be used for people who are obese or overweight. Those who have a body mass index (or BMI) of 30 or greater are eligible along with those who have a BMI of 27 or greater who also have other health problems such as high blood pressure, diabetes or high cholesterol that make weight loss important.

In reality, some people who do not have obesity or weight-related health conditions have been saying that theyre using Wegovy or Ozempic to drop 10 pounds and get skinny.

Yes. The FDA has approved Wegovy for some children and teens ages 12 and older who are dealing with obesity.

FDA officials approved Ozempic for people with Type 2 diabetes.

Wegovy and Ozempic mimic a hormone called glucagon-like peptide-1, which targets areas of the brain that regulate appetite, according to the FDA authorization.

In the U.S., about 70% of adults are obese or overweight, and many have serious health problems that put them at greater risk for heart disease, stroke, diabetes and some types of cancer.

Losing 5% to 10% of body weight through diet and exercise has been associated with a reduced risk of cardiovascular disease in adults, Dr. John Sharretts of the FDAs Center for Drug Evaluation and Research said when the FDA approved Wegovy.

Gastrointestinal problems are the most common side effects since Wegovy can slow down peoples digestive systems. During clinical trials, some participants experienced nausea, diarrhea, vomiting, constipation, abdominal pain, headache, fatigue, indigestion, dizziness, bloating and gas.

In Low Wangs opinion, yes, it was wise for the FDA to authorize Wegovy for people who truly need to lose weight.

Along with persuasive data about weight loss, Low Wang said there is evidence that people with Type 2 diabetes who take Ozempic can improve their cardiovascular health.

A 5-to-7% weight loss, for example, can significantly lower blood pressure, Low Wang said.

Cardiovascular risk factors improve in people with obesity or overweight who take Wegovy, but evidence for cardiovascular risk will have to wait until later in 2023 when the SELECT trial is completed. (Learn more about the clinical trial.)

Yes. As with many chronic conditions, most people who use the drugs for diabetes or weight loss will need to keep taking them to keep benefiting from them.

Sometimes people can decrease or eliminate the need for chronic medications through significant lifestyle changes, Low Wang said.

Of course, that takes work and commitment.

Depending on your individual situation, and without sustained lifestyle changes, it is likely you would need to be on these medications indefinitely to maintain weight loss, Low Wang said.

Using Ozempic or Wegovy without insurance coverage can cost more than $15,000 a year.

Thats causing some challenges for doctors and patients.

So far, many of the people who are publicly discussing using the medications are wealthy individuals for whom cost is not a problem.

And my sense is that many people posting on social media are using these drugs but dont meet the medical criteria for using them, Low Wang said.

The cost really affects access. Thats a huge issue related to health equity, she said.

Here are the criteria for use of Wegovy (meaning its meant for you, and health insurance plans might pay for the prescription).

If your body mass index, or BMI, is 30 or above, then you are eligible. If your BMI is 27 or higher and you have additional health risks, then youre eligible to get a prescription for Wegovy, Low Wang said.

If you dont meet those criteria, Low Wang said you would be using the medications off-label, or not as the FDA has approved them. This is OK if your health care provider feels the drug is necessary for you, but not if Wegovy is being prescribed by someone who is not one of your providers.

She said insurance plans do tend to cover these drugs for people with Type 2 diabetes.

Yes. Its true that the medications come as injectables, although there is one pill form. (See more information about that below.)

Wegovy and Ozempic are injected once a week, Low Wang said. So that can be a challenge for anyone who is absolutely against all injections. But because you only need to do the injection once a week, I think its doable for many people.

There is a tablet form of semaglutide. Its called Rybelsus and is for people with Type 2 diabetes. Patients need to take one tablet every day.

People who have uncontrolled diabetes can get retinopathy, a complication that involves damage to blood vessels in the eyes, and can result in vision loss or blindness.

During the clinical trials for Ozempic, a small percentage of study volunteers developed new or worsening retinopathy.

There was an almost three-fold increase in the rate of people getting retinopathy when they were placed on Ozempic (semaglutide) as compared to those who were not receiving Ozempic, Low Wang said. This was the relative risk, not absolute risk, but it is still concerning. However, it occurred in a small percentage of people.

People who have retinopathy should talk with their health care providers before starting Ozempic or Wegovy. And patients also should have a thorough eye exam and regular follow-up eye exams.

People may be at increased risk for pancreatitis, which is inflammation of the pancreas often caused by gall stones, alcohol use or high triglycerides.

We generally do not use this class of medicines if someone has a history of pancreatitis, Low Wang said.

If you have a history of MEN2 (multiple endocrine neoplasia 2) or medullary thyroid cancer, you should not take Ozempic or Wegovy.

As with any drug, you always have to weigh the benefits and risks, Low Wang said. Even though this can be an amazing drug for many people, each person is unique and you need to make an informed decision.

We know that if you start out with very uncontrolled diabetes and you have underlying retinopathy, if you lower the A1C (estimated blood sugar levels) too quickly, you have a higher risk of worsening retinopathy, Low Wang said.

Thats one reason that its really important to discuss weight loss drugs with your primary care provider and specialists who focus on both eye care and common conditions like diabetes so you can make good decisions.

Many people skip annual eye exams and some who are at risk of kidney disease like those with diabetes and high blood pressure dont get essential blood and urine tests. Having a full health picture is vital for safe use of weight loss drugs.

Yes, these are potentially awesome medications that can lead to dramatic weight loss, but people need to be committed to following up with their ophthalmologist (eye doctor) regularly, Low Wang said.

No, they dont need to be tapered before stopping, Low Wang said.

You can always choose to stop the medications, but its important to know that you will have a very high risk of regaining lost weight and worsening diabetes control, she said. These medications are like others. Whatever you were treating is likely to recur.

Yes. Low Wang said the medical community has learned a great deal in recent years about genetic causes for obesity.

As with many medical conditions, especially chronic conditions, theres a genetic component and an environmental component. In the past, many people mistakenly thought that weight gain was all environmental, and its not, Low Wang said.

What were trying to do now is to address the end goal: decreased weight that can lead to better health, she said.

Were acknowledging the physiology that is dysregulated and contributes to excess weight for people with obesity or who are overweight. And the newer weight loss medications are able to address this.

Finding the exact genetic causes for weight gain has proven to be challenging, Low Wang said.

For most people, its not a single-gene disorder. There are multiple genes that affect appetite, hunger, fullness and metabolism, Low Wang said.

In addition, individuals have different microbiomes and different metabolic set points, all of which affect weight and weight gain. Furthermore, researchers dont yet fully understand the connection between the brain and the gut.

Its extremely complex. Were learning a lot, but there is a lot more to learn, and the causes for obesity are definitely multifactorial, including social determinants of health and the built environment, Low Wang said.

I do, Low Wang said. Shed like to see insurance coverage that fosters long-term good health for patients.

These drugs could prevent health problems down the line, she said.

For example, if a person with diabetes reduces their weight by 15% or so, that can be enough to cause diabetes remission. Thats huge because we know that Type 2 diabetes is associated with increased risk of heart attacks and strokes, Low Wang said.

Reduced weight can also help with lower blood pressure, reduced cholesterol levels and a reduction in fatty liver disease.

Right now, fatty liver is the leading cause of cirrhosis, Low Wang said.

Many people mistakenly think alcohol consumption is the leading case of cirrhosis. In fact, fatty liver disease is a bigger driver of cirrhosis.

And weight loss treats that, Low Wang said.

Yes, there are other medications called Jardiance, Farxiga, and Invokana that are used to treat diabetes, but can also cause weight loss. They are what are known as SGLT2 inhibitors.

Patients who qualify also can consider bariatric surgery.

Or if people dont want to take drugs indefinitely, there are other options.

We have non-medication weight loss strategies. The specialists at the Anschutz Health and Wellness Center are terrific and can discuss other options with you, Low Wang said.

To minimize gastrointestinal side effects, Low Wang said patients need to start with the lowest level dose and stay on that dose for about four weeks before moving to a higher dose.

That minimizes side effects like nausea, bloating, diarrhea and overall gastrointestinal upset, Low Wang said.

Dose titration means that a person starts with a less powerful dose, then builds up to the goal dose, which is a higher dose.

Yes. Low Wang said its common for patients to stop taking the medications because they dont like the adverse effects.

About one in five people might stop because they are experiencing bad side effects, she said.

I encourage some patients to stay at the lower dose level for a longer period of time to see if they can tolerate it better and still get some benefit from the medication. Or if they dont tolerate this medication, we might try a different one, Low Wang said.

Low Wang said shes not hearing that concern from her patients. But she understands why some people could feel that way.

Its probably because of the degree of weight loss. It can be pretty quick and dramatic, she said.

Most people are pleased. Some arent used to the decreased appetite. But of those who are able to tolerate the medications, most have been happy with the effects, Low Wang said.

See your health care provider. Be aware of the side effects. And the costs may be an issue. Its not just for one year. The cost is a long term issue unless insurance plans start covering these medications for everyone who needs them, Low Wang said.

She is eager to help her patients with diabetes learn about ways to manage the condition and consider the new medications if appropriate.

It doesnt have to be Ozempic, but this class of diabetes medications controls your blood sugar and causes weight loss without putting people at risk for hypoglycemia, Low Wang said. That affects quality of life. Repeated hypoglycemia puts people at risk for car crashes and falls.

Many of the medications in this class also prevent heart attacks and strokes, Low Wang said.

For people with diabetes, the medications make a lot of sense.

For people who are healthy but want to lose weight, Low Wang would not recommend Wegovy.

Its not even worth discussing because its not indicated, she said.

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Wegovy vs. Ozempic: The truth about new 'weight-loss' drugs - UCHealth Today

When it comes to weight loss, the struggle is real. There are countless pills and supplements on the market, all claiming to be the magic solution to dropping those stubborn pounds.But fear not, as weve got you covered.

Well be exploring the most popular weight loss pills, and investigating their potential benefits and side effects, as well as any precautions that need to be taken for certain groups. We will also talk about the ingredients used to make these supplements.

One key ingredient that youll see in many weight loss pills is caffeine. While it may seem like a no-brainer, caffeine has been shown to boost metabolism and suppress appetite, making it an effective ingredient for weight loss.

In this article, well be taking a deep dive into the world of weight loss pills, highlighting the top contenders that have been scientifically proven and given the stamp of approval by satisfied customers.

#1. PhenQ: Overall Best Weight Loss Pills That Help Burn Fat Fast

PhenQ has made a remarkable impact in the fitness industry as a potent weight loss supplement. Its an exceptional blend of natural ingredients that have been designed to aid individuals in reaching their desired body goals and shedding weight.

What distinguishes PhenQ from other weight loss supplements is its comprehensive approach. In addition to burning fat, it also suppresses appetite, enhances energy levels, and uplifts mood. This multi-functional approach helps individuals not only lose weight but also improve their overall well-being.

With PhenQ, you can finally say goodbye to those pesky cravings that have been sabotaging your weight loss journey. You will feel more in control of your food choices, and you will be able to stick to a healthy diet without feeling like you are depriving yourself.

PhenQ is also safe and easy to use. It is made from natural ingredients, which means that you dont have to worry about any harmful side effects. Plus, it comes in an easy-to-swallow pill form, so you dont have to worry about any messy powders or complicated routines.

How Does PhenQ Work?

PhenQ works by utilizing a unique blend of natural ingredients to target multiple aspects of weight loss. It helps to increase metabolism, suppresses appetite, and inhibits fat production, resulting in effective weight loss. Additionally, it provides a boost of energy to support a healthy lifestyle.

Ingredients:

PhenQ is a natural weight loss supplement that combines a variety of powerful ingredients to help users achieve their weight loss goals. One of the primary ingredients in PhenQ is Capsimax powder, which is a blend of capsicum, piperine, caffeine, and niacin.

Capsicum and piperine work together to increase thermogenesis, which boosts metabolism and helps the body burn more fat. Meanwhile, caffeine and niacin help to improve energy levels and promote overall well-being.

Another key ingredient in PhenQ is chromium picolinate. This mineral is known to help regulate blood sugar levels, which can help reduce cravings for carbohydrates and sugar.

PhenQ also contains nopal which provides several weight loss benefits. This cactus extract is high in fiber, which helps to suppress appetite and reduce food cravings.

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You can consider checking the PhenQ Review article to know more about this brand.

#2. Phen24: Top Rated Weight Loss Supplements To Boost Metabolism

Phen24 is a weight loss supplement that has been making waves in the market for its unique 24-hour formula. These diet pills support weight loss efforts by boosting metabolism, and suppressing appetite.

It is one of the most effective weight loss products available in the market today and has helped countless individuals achieve their desired body goals.

The 24-hour formula of Phen24 is what sets it apart from other weight loss supplements. It is specially designed to work round the clock to help you achieve your weight loss goals.

The daytime pills help to increase metabolism, provide energy, and curb appetite, while the nighttime pills work to reduce evening cravings, promote better sleep, and support nighttime metabolism.

Phen24 is manufactured in FDA-approved facilities, meaning it is a safe and reliable product. It is also made from high-quality ingredients that are carefully chosen for their weight loss properties.

Phen24 works by using a two-pill system, with one pill for the day and one for the night, to provide 24-hour support for weight loss. The daytime pill works by boosting metabolism, increasing energy, and suppressing appetite. The nighttime pill helps to reduce evening cravings, promote better sleep, and support nighttime metabolism.

This unique approach helps users to burn more calories throughout the day and night, leading to increased weight loss. By working around the clock to support weight loss efforts, Phen24 is an effective and convenient option for individuals looking to achieve their weight loss goals.

Ingredients:

Phen24 contains a range of high-quality and natural ingredients that are carefully chosen for their weight loss properties. The ingredients used in Phen24 are divided into two formulas, one for the daytime pill and one for the nighttime pill.

Glucomannan is a fiber that can help to reduce appetite and promote feelings of fullness, while chromium picolinate can help to regulate blood sugar levels and reduce cravings. Biotin helps to support the metabolism of macronutrients like carbohydrates, proteins, and fats.

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#3. Leanbean: Highly Recommended Diet Pills For Women

Leanbean is the best weight loss supplement designed specifically for women. With Leanbean, you can finally say goodbye to fad diets, crash diets, and unrealistic weight loss goals. These powerful diet pills have been formulated to support your weight loss journey in a healthy and sustainable way.

Leanbean is more than just a weight loss supplement. Its a lifestyle choice. Its about taking control of your body, your health, and your confidence. The formula is designed to help reduce cravings, boost metabolism, and provide energy to help you power through your day. Its the perfect supplement for busy women who want to look and feel their best without sacrificing their health.

Its about feeling great, both inside and out. The supplement is designed to help you feel more confident, energized, and in control of your body. Its about empowering women to live their best lives and achieve their goals.

Leanbean works by using a powerful combination of natural ingredients that are specifically designed to support weight loss. These ingredients work together to help reduce cravings, boost metabolism, and provide energy, helping you to burn more calories and achieve your weight loss goals.

Additionally, Leanbean contains ingredients that can help support healthy digestion and hormone balance, which are crucial for optimal weight loss.

Ingredients:

Leanbean uses a combination of carefully selected ingredients. The formula includes natural extracts and nutrients that work together to provide effective weight loss support without any harmful side effects.

Some of the key ingredients in Leanbean include glucomannan and green coffee bean extract (which is a natural source of caffeine and antioxidants that help to boost metabolism and support healthy digestion).

One of the other key ingredient used in Leanbean is choline, a nutrient that helps to support healthy liver function and metabolism, and turmeric, a natural anti-inflammatory that can help to reduce inflammation and support healthy digestion.

Leanbean also contains vitamins B6 and B12, which are essential for healthy metabolism and energy production, and chromium, a mineral that can help to regulate blood sugar levels and reduce cravings for sugary foods.

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#4. Trimtone: Most Effective Belly Fat Burner

Trimtone is an amazing weight loss supplement designed for women who want to shed those extra pounds and feel confident in their skin. It is a natural, safe, and effective way to help you achieve your weight loss goals without the need for extreme diets or strenuous exercise routines.

Trimtone has been carefully formulated to target the specific needs of womens bodies, making it the perfect choice for those who have struggled with weight loss in the past. With regular use, Trimtone can help boost your metabolism, increase your energy levels, and curb your appetite, all of which can make it easier to maintain a healthy and balanced lifestyle.

One of the great things about Trimtone is that it is easy to use. Simply take one capsule each morning with a glass of water, and let the natural ingredients work their magic. There is no need to count calories or measure out portions, as Trimtone is designed to work in conjunction with a healthy and balanced diet.

Trimtone works by boosting the bodys natural fat-burning processes. It contains natural ingredients that have been shown to increase metabolism, suppresses appetite, and enhance energy levels. These ingredients work together to help the body burn more calories throughout the day, even while at rest.

By taking Trimtone regularly as part of a healthy diet and exercise plan, individuals can experience faster weight loss results and achieve their desired body weight.

Ingredients:

Here are some of the key ingredients in Trimtone:

These natural ingredients work together to create powerful weight-loss pills that can help individuals reach their desired body weight. They are carefully formulated to provide maximum benefits without any harmful side effects.

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#5. PrimeShred: Best For Higher Energy Levels

Primeshred has gained a reputation for being a high-quality and effective diet supplement that helps people reach their weight loss goals. Primeshred is designed to support a healthy metabolism and assist in burning unwanted fat. It is a safe and natural way to help individuals reach their ideal body weight.

Primeshred is not just another diet supplement. It has been carefully formulated by a team of experts who understand the needs of people who are struggling to lose weight. This product is the result of years of research and development, and it has been tested rigorously to ensure its effectiveness.

One of the best things about Primeshred is that it is easy to incorporate into your daily routine. It comes in the form of diet pills or capsules that can be taken with a glass of water. There is no need to follow a strict diet or exercise plan, although these lifestyle changes can certainly help you get the most out of Primeshred.

How Does PrimeShred work?

PrimeShred works by accelerating fat burning, boosting energy levels, and suppressing appetite. It aims to preserve muscle mass while reducing stress and anxiety. It increases metabolism, reduces the absorption of carbohydrates, and provides a natural energy boost.

Ingredients:

PrimeShred is formulated with several ingredients that are commonly found in weight loss supplements. Here are a few ingredients present in it:

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With so many options available on the market, it can be difficult to know which weight loss pills actually work.

Thats why weve taken the guesswork out of the equation and ranked the best weight loss pills available based on a combination of scientific evidence, user reviews, and expert opinions.

Here are a few factors we considered:

1. Safety first!

When it comes to weight loss pills, safety is our number one concern. We have only included diet pills that have been approved by the FDA, which means they have undergone rigorous testing to ensure that they are safe for consumption.

We also looked at any reported side effects to ensure that they were minimal and not harmful.

2. Effective ingredients

We carefully analyzed the ingredients and dosages of each weight loss pill to ensure that they are backed by scientific research and are effective in aiding weight loss.

For example, some ingredients that are effective in aiding weight loss include caffeine, green tea extract, and glucomannan.

3. Real-world results

While scientific studies are important, we also wanted to see how well each weight loss pill works in practice. Thats why we scoured customer reviews to see how people are using these products and what kind of results they are getting. We looked for weight loss pills that consistently receive positive reviews and have a track record of success.

4. Price matters

We understand that weight loss supplements can be expensive, so we made sure to include options that are reasonably priced and offer good value for money. We looked for weight loss supplements that are affordable without sacrificing quality or effectiveness.

5. Brand reputation is key

When it comes to weight loss pills, you want to make sure youre buying from a reputable company that produces high-quality products. We considered the overall reputation of the companies that produce the weight loss pills to ensure that youre getting a product that is trustworthy and reliable.

We looked for companies that have a good track record of producing high-quality products and have a positive reputation among consumers.

When taken correctly, weight loss pills can offer several benefits to those looking to lose weight. Lets go over some of the benefits.

This is often achieved through the use of appetite suppressants, which work by reducing the signals that are sent to the brain that trigger hunger. By reducing appetite, people may find it easier to stick to a healthy diet and reduce the amount of food they eat, which can ultimately lead to weight loss.

Some eight loss pills contain thermogenic ingredients, which can increase metabolism and help the body to burn more calories even when at rest. By increasing metabolism, weight loss pills can help people to burn more calories and lose weight more quickly.

Many weight loss pills contain caffeine or other stimulants that can increase energy levels and improve mental alertness. By providing an energy boost, weight loss pills can help people to exercise more frequently and for longer periods.

Some weight loss pills contain fat blockers that can help people to lose weight without having to drastically change their diet.

By regulating blood sugar levels, weight loss pills can help people to reduce their risk of developing these health problems.

We will discuss the different types of weight loss pills to help you understand their benefits and choose the right one for your weight loss journey.

1. Fat burners

Fat burners work by increasing your bodys metabolism, causing it to burn more calories than usual. These pills contain active ingredients that raise your bodys temperature, leading to increased metabolic rates.

This type of weight loss pill is particularly effective for people who are physically active and exercise regularly. Some of the common ingredients found in fat burners include caffeine, green tea extract, and yohimbine.

2. Carb blockers

Carb blockers work by preventing your body from digesting and absorbing carbohydrates. These weight loss pills contain active ingredients that target the digestive enzyme that breaks down carbohydrates, preventing it from breaking them down into glucose.

Carb blockers are particularly helpful for people who consume a lot of carbohydrates in their diet. Some of the common ingredients found in carb blockers include white kidney bean extract and green tea extract.

3. Thermogenics

Thermogenics work by increasing your bodys core temperature, leading to increased metabolic rates and calorie burn. These pills contain active ingredients that stimulate the bodys sympathetic nervous system, causing an increase in heart rate and energy levels.

Thermogenics are particularly helpful for people who want to boost their energy levels and metabolism. Some of the common ingredients found in thermogenic include caffeine, green tea extract, and capsaicin.

4. Appetite suppressants

Appetite suppressants work by reducing your appetite, making you feel fuller for longer periods, and reducing your food intake. These pills contain active ingredients that target the hunger hormone in your body, causing you to feel less hungry.

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Best Weight Loss Pills & Diet Supplements Of 2023 - The Times of Israel

While weight-loss surgery has proven to be an effective long-term health treatment, it can also be expensive, can come with a host of unpleasant side effects, is invasive, and around a third of recipients will require follow-up surgery or hospitalization within five years. Its no surprise, then, that only about 1% of those who have qualifying weight concerns actually go through with it.

A new study has highlighted the metabolic benefits of weight loss surgery, in particular its impact on bile acid levels and the role this plays in appetite regulation. The researchers found that those who had undergone weight loss surgery had much lower levels of the bile acid isoursodeoxycholate (isoUDCA), which is linked to higher appetite and worse metabolic levels.

Studying the bile acid levels of a group of post-surgery patients in Amsterdam, as well as two other non-surgery general populations, the researchers found that a fiber supplement naturally lowered isoUDCA levels. This opens the door to developing a treatment that could mimic the appetite reduction and better metabolic function to help people lose weight without any invasive procedures.

By better understanding the complex interplay between genetics, the gut microbiome, and diet in regulating bile acid levels and their impact on appetite and metabolic health, we may be able to develop new strategies for preventing and treating obesity and metabolic syndrome, said joint lead author Cristina Menni from Kings College London.

Its not the first time scientists have turned to the gut microbiome for weight-loss answers, but the researchers from the University of Nottingham, Kings College London and Amsterdam University Medical Center have shed new light on a poorly understood benefit of bariatric surgery the reduced appetite.

Understanding the metabolic mechanisms that result in a lower appetite could lead to a safe and effective treatment for weight loss. Obesity is associated with serious conditions including diabetes and heart disease, with many able to be reduced or even reversed with weight loss.

What our study shows is that specific microbial metabolite is involved in some of these benefits and that, although to a more modest extent, dietary fiber might mimic some of these effects, said joint lead author Ana Valdes, from the University of Nottinghams School of Medicine. "This could help design dietary supplementation studies aimed at increasing satiety and improving liver parameters.

The research underlines how big a role our gut microbes have in influencing metabolism and in regulating levels of isoUDCA.

This study highlights the key role that fiber plays in appetite regulation and metabolism, harnessed by specific gut microbes, said co-author Tim Spector, Professor of Genetic Epidemiology at Kings College London. The gut microbiome and its chemical products such as these bile acids hold huge promise for reducing obesity without the need for invasive surgery.

The research was published in the journal Cell Reports Medicine.

Source: University of Nottingham

Originally posted here:
New weight-loss finding could reduce appetite without surgery - New Atlas

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?"

Continued here:
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.

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

Welcome to Start TODAY. Sign up for ourfree Start TODAY newsletterto receive daily workouts and inspiration sent to your inbox. Then, join us on theStart TODAY Facebook groupfor tips and motivation, to connect with others following the plan and to get real-time advice from trainer Stephanie Mansour!

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

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