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We've all been there you've been working your butt off both

It's reasonable to feel defeated when this happens. You've put in a lot of work to get to a weight you're happy with, and you're pretty sure you haven't done anything different to constitute the weight gain. Why does sudden weight gain happen, anyway?

Don't be discouraged weight fluctuations are actually totally normal. It's not uncommon to see your weight raise and lower a few pounds. It's even likely that you don't weigh the same at night as you did in the morning. Weight fluctuates between one to six pounds based on a bunch of factors, including hydration, salt intake, and fluid retention. If you're seeing weight gain in the double digits overnight, though, that might be a reason to consult your doctor.

'Variable weights and even weight gain can be normal, especially during the last two months of the year when candy (from Halloween), and major holidays and holiday parties are frequent,' says Dana Ellis Hunnes Ph.D., M.P.H., R.D., a senior clinical dietitian at UCLA medical centre and author of Recipe For Survival. 'However, if you are gaining weight at other times of the year, and you have not changed your diet, this can be a cause for concern; as it can be an indication of underlying disease, such as congestive heart failure, liver disease, or kidney disease.'

A handful of things that can cause sudden weight gain, below.

Sodium consumption causes your body to retain water. Water has weight and volume. So if you eat a lot of salty food several days in a row, you may suddenly gain weight, he says.

Restaurant food and especially fast food tends to be loaded with sodium. So if you've recently filled your days with takeout and restaurant meals, that could account for your abrupt influx of pounds.

Keep in mind, however, that plenty of foods you eat at home are sodium-heavy as well. Bread, sandwiches, cold cuts and cured meats are some of the top sources of sodium in the American diet.

Yes, limiting your intake of sodium is important, but it's not the only important nutrient when it comes to water weight.

Potassium is like a sodium counter-weight. While sodium helps maintain the fluid around your cells, potassium helps your muscles work and regulates blood pressure. The two go hand-in-hand, and if one is out of whack, overall hydration suffers.

While there's no recommended daily amount for potassium intake, experts seem to indicate that 3,400 milligrams is a good daily amount to target in men ages 19 and older.

'There are many medications that may cause weight gain,' says W. Scott Butsch, M.D., director of obesity medicine in the Bariatric and Metabolic Institute at the Cleveland Clinic.

In fact, medication may cause up to 15 percent of obesity cases, he says.

Two common culprits: Depression medications (including SSRIs) and heart disease drugs (beta blockers), says Butsch. But prescription sleep aids, painkillers, and even some allergy-blocking antihistamines can cause 'a bump in weight,' he says.

Add steroids and testosterone-boosting drugs or supplements to that list, too, Cheskin says. These drugs act on your hormones, which could certainly spur a sudden weight increase. That includes OTC or internet-order supplements, he adds. It doesn't have to come from your PCP's prescription pad in order to be a pounds-adding culprit.

If the weight gain is concerning, go back to the doctor who prescribed the medication to you to assess continued use or if any adjustments need to be made. And if it's OTC or online supplement that you're taking and you haven't told your primary care doc that you've been taking it, well, it's probably time that you do.

As Ellis Hunnes points out, if you are on diuretics for medical reasons, and then they are changed, or you stop taking them, fluid weight gain can result.

'In most of these cases, this is not true weight,' says Ellis Hunnes. 'True weight gain would be related to change in diet, change in exercise pattern, change in metabolic rate (thyroid dysfunction), etc.'

Of course, talk with your doctor to make sure this is whats happening to you if you recently stopped diuretics or changed the amount of these medicines that you take.

This one may seem obvious. But people don't realise how quickly it can happen. If you've been boosting your calorie count consistently for a month or two, you could even see a five or ten-pound increase in weight, Cheskin says.

Its important to recognise that these changes can be subtle. Maybe youve started doing weekly happy hours. Or maybe you bought new dishes or bowls, and so your portion sizes have increased without you realising it. 'If youre eating just 500 calories more a week, over time that can add up,' he says.

Consider keeping a diet journal, using a calorie-counting app, or just nixing out the dietary habit that you feeling like might be the offender to see if you begin to lose weight.

If you move from an extremely low-carb plan, like keto, to a diet that contains more grains and starches, you'll immediately notice a difference on the scale. That's because carbs are stored in your muscles and liver as glycogen. Each gram of glycogen contains about three grams of water, meaning that a plate of pasta will store extra water in your tissues.

Carbohydrates are important, both in terms of exercise (glycogen is a powerful source of workout fuel) and general health (fibre is a carbohydrate!).

It would be really, really nice if lost weight stayed lost. But often just the opposite is true.

'Our body weight and body fat are tightly regulated, and [our system] will act to maintain balance,' Butsch says. Put another way, any pounds you manage to drop are likely to returneven if you keep up your weight-loss routines, he adds.

So if you recently dropped some weight, its very likely that youll put some of it back on regardless of how much youre eating or exercisingand that's completely normal.

Smoking is an appetite suppressant, so when you stop smoking, youre likely to eat more and thus gain weight. Dont worry too much though, those who gain weight after stopping dont typically gain a significant amount, according to a 2019 JAMA Network study.

Roughly one in five adults has an under-active thyroidalso known as hypothyroidismaccording to the National Institutes of Health. While this condition is much more common in women, Cheskin says plenty of men experience hypothyroidism, which can cause sudden and significant weight gain.

While less typical, some other hormone disordersnamely, Cushings diseasecan also cause weight gain, Butsch says. If you have one of these endocrine disorders, weight gain probably wont be your only symptom, he adds. Fatigue, weakness, headaches, problems thinking, and depression or irritability are all signs of these hormone disorders, according to the Mayo Clinic.

In addition to improper function of the endocrine system, other chronic conditions or diseases can be the culprit when it comes to sudden weight gain. 'If you notice you are gaining one-to-two pounds every few days (or even every day), see your doctor ASAP,' says Ellis Hunnes, adding that this is likely fluid weight, and can be an indication that your kidneys aren't releasing enough liquid from your body.

'This can be because your kidneys are failing, or you have liver disease that is causing you to leak fluid into your extracellular space (this can be called third spacing, edema, or ascites, depending on where it is or how it manifests)," Ellis Hunnes says.

According to a 2022 study in JAMA Internal Medicine, those who sleep less are likely to eat more, and crave higher-calorie foods. So, if youve undergone some lifestyle changes that may prevent you from sleeping, such as having a baby, you may put on a few pounds.

Sudden weight gain can be an early symptom of heart failure, according to the American Heart Association. Weight gain of more than two or three pounds within a 24 hour period may be a sign your body is retaining fluids, which happens when our heart is not functioning properly.

A good way to tell if your weight gain may be heart related is if you're finding an increase in swelling in your lower limbs. This fluid often collects in the ankles, lower legs, and feet. Other symptoms, such as an increased heart rate, shortness of breath, and confusion, may also occur.

If your weight gain is hitting double digits overnight, is compounded with other symptoms, or you're slowly gaining more and more weight every day, see your doctor as soon as possible. You likely don't need to pay a visit if your weight is fluctuating a bit, but talk to your doctor next time you see them to ensure that's normal for you.

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12 Common Causes for Sudden Weight Gain - Men's Health UK

BOXROX Competitive Fitness Magazine is the worlds biggest online magazine for fans of CrossFit and functional fitness. With more than 5,000,000+ readers and 10,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. The magazine and its 250+ contributors cover many topics including CrossFit, weightlifting, nutrition, lifestyle and community related news. Everything that a fitness fan is searching for.

BOXROX and its content is not affiliated with CrossFit, Inc in any way nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc.

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CrossFit and Weight Loss: Tips for Athletes that Want to Lose Weight - BOXROX

Fasting, hydration, HIIT, cleanses. Add to that a cacophony of noise coming out of social media, diet brands, pharma pushing pill products and a bevy of workouts designed to trim and tone: when it comes to losing weight, theres a wild amount of info out there. And with one in three Australians settingNew Years resolutions around losingweight, its certainly as front of mind as ever.

When it comes to setting those goals, people have long turned to BMI to see the forest for the trees. But one expert is weighing in on it, saying that while calculating our BMI is useful in many ways, it isnt the be-all and end-all when it comes to reaching a healthy weight. Additionally, while most people think that we should lose kilos upon kilos, actually we could benefit from losing far less than we often think.

Body mass index, or BMI, is an equation that indicates your body size.

Its calculated using your weight and height (your weight divided by your height squared). Along with several other factors, like yourblood pressureandcholesterol, and it can help to determine your risk of aheart attackor stroke.

BMI classifies bodies as underweight, normal (healthy) weight, overweight or obese and can be a useful tool for weight and health screening.

Nick Fuller, Charles Perkins Centre Research Program Leader at University of Sydney argues that while it has its merits, BMI is not solely the best course.

BMI fails to consider two critical factors related to body weight and health body fat percentage and distribution. And secondly, it does not account for significant differences in body composition based on gender, ethnicity and age.

The Heart Foundation corroborates this, stating that Its important to remember that BMI is not the most reliable measure of whether your weight is in a healthy range for your height. Its not a good overall indicator of how healthy you are, and doesnt take into account important factors like age, gender and body composition (fat, muscle and bone).

Instead of aiming for an astonishing or unrealistic amount, Fuller suggests that we only need to look at losing around 5 to 10% of our weight to significantly improve our health. And of course, this is only if we need to and were not in the healthy range.

Fuller outlines some key ways that losing just a little bit will help our long-term health:

Reducing cholesterol

Obesity increases the chances of having too much low-density lipoprotein (LDL) cholesterol also known as bad cholesterol because carrying excess weight changes how our bodies produce and manage lipoproteins and triglycerides, another fat molecule we use for energy.

Having too much bad cholesterol and high triglyceride levels is not good, narrowing our arteries and limiting blood flow, which increases the risk of heart disease, heart attack and stroke.

Butresearchshows improvements in total cholesterol, LDL cholesterol and triglyceride levels are evident with just 5% weight loss.

Lowering blood pressure

Our blood pressure is considered high if it reads more than 140/90 on at least two occasions.

Excess weight islinked tohigh blood pressure inseveral ways, including changing how our sympathetic nervous system, blood vessels and hormones regulate our blood pressure.

Essentially, high blood pressure makes our heart and blood vessels work harder and less efficiently, damaging our arteries over time and increasing our risk of heart disease, heart attack and stroke.

Like the improvements in cholesterol, a 5% weight lossimprovesboth systolic blood pressure (the first number in the reading) and diastolic blood pressure (the second number).

Ameta-analysis of 25 trialson the influence of weight reduction on blood pressure also found every kilo of weight loss improved blood pressure by one point.

Reducing risk for type 2 diabetes

Excess body weight is the primary manageable risk factor for type 2 diabetes, particularly for people carrying a lot of visceral fat around the abdomen (belly fat).

Carrying this excess weight can cause fat cells to release pro-inflammatory chemicals that disrupt how our bodies regulate and use the insulin produced by our pancreas, leading to high blood sugar levels.

Researchshows just 7% weight loss reduces risk of developing type 2 diabetes by 58%.

Reducing joint pain and the risk of osteoarthritis

Carrying excess weight can cause our joints to become inflamed and damaged, making us more prone to osteoarthritis.

Observational studiesshow being overweight doubles a persons risk of developing osteoarthritis, while obesity increases the risk fourfold.

If the above tells us anything it should be that a little bit of weight loss goes a long way. And that this goal is an achievable, positive one that can be much more easily sustained.

In fact, if you needed any more persuading as to why achievable goals are best, a study involving participants of a long-term weight-loss regime, which included dramatic rapid weight loss, concluded with most regaining more than half of their weight lost within two years. Within five years, they regained more than 80%. This demonstrated that more drastic dieting is difficult to sustain and exemplified the benefits of aiming small.

So, there you have it; make tweaks and gradual changes to your lifestyle, and youll see much better long-term benefits. Hurrah!

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The Big Weight Debate: You May Not Need To Lose As Much As You'd Think - Women's Health

Amy Robach. Astrida Valigorsky/WireImage

Amy Robach is focusing on her health in 2024 especially now that Dry January has come to an end.

Dry January combined with daily runs and keeping my carb count low meant I was able to shed some extra lbs I put on post NYC marathon, Robach, 50, captioned an Instagram post on Thursday, February 1. We are still doing our training runs following the @higdonmarathon four days a week and our rest days we just knock out 2 milers.

Robachs caption was written alongside a series of photos snapped while running with boyfriend T.J. Holmes. She revealed to followers that they decided run EVERY day of January for at least two miles.

It felt so damn good, we are going to continue it through February! Robach said, noting that her and Holmes Dry January has officially come to an end. I may have a glass of wine tonight, however.

Both Robach and Holmes, 46, detailed their decision to partake in Dry January during an episode of their Amy and T.J. podcast last month.

Robach revealed that she was appalled at how much she drank during 2023, especially after being fired from her job at GMA3 in January of that year after news of her relationship with Holmes went public months prior.

I didnt have a job to go to and I was away from a lot of friends and family. What did I do? I drank a lot, Robach said during the January 11 podcast episode. A lot more than I ever have. I dont think I have ever gone a full day where I drink every single day and that was 2023 for me.

Former GMA3 cohosts Amy Robach and T.J. Holmes reported romance made headlines in November 2022 when the TV personalities both married to other people were photographed getting cozy on various outings throughout the month. The pictures, first published by the Daily Mail, showed the pair holding hands in a car, laughing at a []

She added, It wasnt that I was getting wasted or drunk. It was keeping a buzz going all day or keeping a heightened state of mind during an anxious year.

Holmes admitted that he needed to reexamine [his] relationship with alcohol as well.

We are going to be honest about our alcohol intake, why we do it and what that number actually is and what we are going to be doing about it, he continued, revealing that he couldeasily go through 18 drinks a day.

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There are a number of stars who have chosen not to drink and shared their experience with the decision. While there are celebrities who no longer imbibe because they are sober, other famous faces have chosen not to imbibe for a myriad of personal and professional reasons. Take Blake Lively, for example. Though the []

Robach and Holmes offered more insight into their relationship when launching the podcast in December 2023. Their relationship was initially revealed in November 2022, when photographers caught the duo cozying up while they were still married to their spouses, Andrew Shue and Marilee Fiebig, respectively.

Robach and Shue have since been declared legally single, while Us Weekly confirmed that Holmes and Fiebig finalized their divorce in October 2023. Shue and Fiebig have since kicked off their own relationship on the heels of their respective splits.

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Amy Robach Credits Dry January for Helping Her Lose Weight - Us Weekly

Kyle Richards may be known for being one of the glamorous ladies on The Real Housewives of Beverly Hills, but the 55-year-old mom of four isn't afraid to get sweaty. This season, the reality TV personality has been open about her increased dedication to fitness and health. (Of course, in true Housewives fashion, she hasn't totally ditched the glamorher Birkin bag is a well-documented gym essential.)

I think back to when I was in my 20s and 30s, and I look better than I did then, and thats after having four kids, Kyle told Us Weekly in a December 2023 interview. The Halloween franchise star credits her recent body transformation to a mindset shift. When I was younger, I used to work out to lose weight, Kyle said. Now its for mefirst and foremost, my mental health. The fact that it makes me look good is just a bonus.

While the ER alum shared with Us Weekly that she "started working out when [she] was 15" and discussed her past struggles with an eating disorder on RHOBH, Kyle has a more holistic approach to wellness now. "Ive learned to switch things up and what my body needs," Kyle told the outlet.

And because the Bravolebrity is no stranger to sharing her life with fans, the same goes for her recent fitness and weight loss journey. Here's everything Kyle Richards has shared about her healthy habits and lifestyle changes:

The reality star opened up about her decision to get sober on RHOBH, telling her fellow cast members, Im exercising and not drinking because guess what, even if I have two glasses of wine, the next day I feel down and depressed. I cant afford to be depressed right now.

After making this lifestyle change, Kyle started "seeing results pretty fast," she told Us Weekly. "Even though I wasnt a big drinker, removing alcohol made such a difference in my skin and how I felt."

And the benefits aren't just physical. Kyle shared in a July 2023 Instagram story that abstaining from alcohol has helped her anxiety. As someone that has always struggled with anxiety, I was very surprised to find myself surprisingly calm in situations which would normally trigger my anxiety. Safe to say its a win-win for me , she shared, per PEOPLE.

Kyle shared with Us Weekly that she first started her health and fitness journey after having a breast reduction in 2022, and that included cutting out "bad carbs," which meant "no sugar, no pasta, no bread, no alcohol."

These days, her diet is packed with lots of protein. "Breakfast is either a protein shake with a banana or oatmeal with berries. For a snack, I like apples and peanut butter or string cheese. I eat raw nuts when I want something crunchy or a healthy popcorn," she told the publication.

For lunch, Kyle opts for chicken or grilled fish on salad. And dinner is salmon, halibut, or chicken paillard with arugula and lemon.

"I like eating at home so I know whats going into my food," she added. "If I dont eat well, it affects my mood."

Although Kyle shared with Us Weekly that she has "always worked out," she pretty was doing the same workouts "on repeat." Now, the RHOBH star mixes it up a bit more. "Id go on hikes and spin. I started including weights, hot yoga [and] running, especially when going through a hard time. It really clears my head," Kyle said.

Kyle has also shared that running is one of her favorite workouts at the moment. "I just feel like running is where Im seeing the most results with my body, she said during an Amazon Live, via The New York Post. Im really enjoying pushing myself seeing how much faster I can run.

In January 2024, Kyle shared a video of herself doing some partner yoga with her instructor Alina at a resort in Punta de Mita, Mexico, where she showed off her serious core strength in a matching black-and-white workout set.

"I have always been my worst critic but now I am appreciative of my body and all that it has carried me through," she wrote on Instagram.

Now, Kyle is focused on using fitness to challenge her body, rather than change it.

"I dont want to lose any more weight. Im five-foot-two, and the heaviest I ever was was 132 [pounds]," she said. "Now, its settled at 117. [But] I need to change up my workouts because my body has become accustomed. I have this trainerCoryG Fitness on Instagramand hell email me a routine. You have to keep changing it constantly, otherwise the progress will halt."

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Kyle Richards Says She Doesn't Work Out To Lose Weight, But For Her Mental Health - Yahoo Life

Oprah Winfrey just turned 70, and shes reflecting on the milestone in an essay that lays out just how far shes come on her health journey.

The cultural icon shared the essay in Oprah Daily, and included thoughts on her health, as well as her weight, which has been the subject of public speculation and scrutiny for decades.

She shared that she had come across a two-page handwritten letter from her friend Gayle King that was dated April 17, 1992.

In it she says, Im so sorry you have to go through this, Oprah wrote. Based on her condolences, I think it had something to do with once again being publicly shamed about my weight. However, the this was not clearly stated, and I cant recall what was causing me such anguish.

But Oprah said shes figured out how to move past that. What Ive learned is that everything passes, she said. And if you dont write down the specific pain or heartache, you wont even remember it. Those of you in my age range know this to be true.

As she explained, Oprahs weight loss journey has been in the headlines for decades, and recently, it's cropped back up as people have noticed her fit figure on red carpets all over Hollywood. The media mogul hasn't been shy about crediting her recent weight loss to a holistic approach to health, including regular exercise, healthy eating, and, yes, weight loss medication.

Ahead, here's everything she's shared about her weight loss journey.

Oprah's 2021 knee surgery actually jumpstarted her recent weight loss.

"After [my] knee surgery, I started hiking and setting new distance goals each week. I could eventually hike three to five miles every day and a 10-mile straight-up hike on weekends," Oprah told PEOPLE. "I felt stronger, more fit and more alive than Id felt in years."

Working towards these fitness goals also helped Oprah achieve a personal goal. "In Hawaii, I live on a mountain, and theres this big hillI used to look out the window every morning and say, 'God, one day I want to walk up that mountain,'" she said in her PEOPLE cover story. "Last year over Christmas I did it... It felt like redemption."

Oprah's also been a WeightWatchers ambassador since 2015 (she even owns 10 percent of shares in the company, and serves as a board member and advisor, the company announced back in 2015), and still uses the program to help her maintain a healthy diet. "I eat my last meal at 4 oclock, drink a gallon of water a day, and use the WeightWatchers principles of counting points," she told PEOPLE.

In December, Oprah shared with PEOPLE that she was close to her goal weight of 160 pounds, but emphasized that her journey was not about a number but rather about living a more vibrant life.

In September 2023, the multihyphenate hosted Oprah Dailys "The State of Weight" panel. At that time, she shared that she wasn't interested in taking weight loss medication. "Shouldn't we all just be more accepting of whatever body you choose to be in? That should be your choice," she said. "Even when I first started hearing about the weight loss drugs, at the same time I was going through knee surgery, and I felt, 'I've got to do this on my own.' Because if I take the drug, that's the easy way out.'"

But in December 2023, Oprah Winfrey opened up to PEOPLE about how her perspective on weight loss medication has changed over time.

"I now use it [weight loss medication] as I feel I need it, as a tool to manage not yo-yoing," Oprah told the publication, without naming the specific drug she takes. "The fact that there's a medically-approved prescription for managing weight and staying healthier, in my lifetime, feels like relief, like redemption, like a gift, and not something to hide behind and once again be ridiculed for. Im absolutely done with the shaming from other people and particularly myself."

But she emphasized that weight loss medication has not been a "magic bullet" in managing her weight. "Its everything," she said, referencing her health and fitness routine. "I know everybody thought I was on it, but I worked so damn hard. I know that if Im not also working out and vigilant about all the other things, it doesnt work for me."

Oprah also shared that she took the medication before Thanksgiving "because I knew I was going to have two solid weeks of eating." Instead of gaining eight pounds like she did last year, she gained half a pound, per the publication.

But Oprah also made it clear that everyones weight loss journey is different. "Whatever your choice is for your body and your weight health, it should be yours to own and not to be shamed about it," she said." "I'm just sick of it, and I hope this conversation begins the un-shaming of it."

Plus, she's also learned to let go of the shame she's long felt about her body. "I realized Id been blaming myself all these years for being overweight, and I have a predisposition that no amount of willpower is going to control," Oprah told PEOPLE. "...I had an awareness of [weight loss] medications, but felt I had to prove I had the willpower to do it. I now no longer feel that way."

Watch Oprah speak candidly about her relationship with weight and shame below:

The cardio queen does more than just hiking. She told The Hollywood Reporter in 2017 that she hits her home gym soon after waking up. I have a fantastic Octane elliptical machine that is like a power moveryou can increase the length of your stride and your arm movement, she said. Ill do 20 minutes on the elliptical and 30 minutes walking on the treadmill. I start out at the Level 3 incline setting and then every minute I add to the incline until I get to 12 or 15. And then I do sit-ups.

After getting her heart rate up, Oprah said shell often cool down with 10 to 20 minutes of a walking or sitting meditation.

Despite her dedication to fitness, Oprah still doesn't love to work out.

Heres the thing about exercise: I still hate it so much, she said on Today in 2020, per People. But, she added, I still do it.

I think everyones waiting to love it, she continued. Youre not going to love it, but you do the thing you need to do to make yourself feel whole and well.

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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Oprah Winfrey On Weight Loss Medication, Diet, Exercise Routine - Women's Health

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After the holidays, many people make dieting a New Years resolution. But winter may pose challenges if your goal is to dramatically lose weight.

Natalie Thompson, a certified nutrition specialist and certified wellness coach at the University of Rochester Medicines Center for Employee Wellness, explains why you might be fighting nature when dieting in winter.

She also shares tips for eating healthy while following our bodies natural cravings and how to spot if youre eating out of boredom rather than hunger:

While the term diet now suggests counting calories and skipping dessert, it also refers more simply to the kind of foods a group of people eat. But going on a diet suggests restricting certain foods, which can be counterproductive.

Restrictive diets are very yes or no, and they often fail because of the lack of choice, Thompson says. Thats so hard to do, especially with something as necessary as food.

Because restrictive diets lay out what you can and cannot eat in black-and-white terms, it can be difficult to stick with them for a long period.

Diets can also fail if theyre not aligned with the bodys natural inclinations. New Years resolution diets are a good example. Though the start of the year is an excellent time to reflect on lifestyle habits and make healthy changes, winter is not the best season to expect massive weight loss. Thats because our bodies hold onto calorie reserves and crave calorie-rich foods when the temperature drops.

In the colder weather, were more inclined toward sleeping and resting for longer periods, Thompson says. Our bodies crave more calorically dense foods, or rich foods. These comfort foods fill us up and give us heat from the inside out.

In the winter, there are ways to make healthy, nourishing, calorically balanced meals to suit those warm, comforting, cozy cravings, Thompson says. She suggests incorporating soups and stews into your diet using ingredients such as:

When the weather gets warmer, we naturally want to eat lighter foods. Its the perfect time to include more raw vegetables and fresh fruit in our meals. Recipes that coincide with cravings during the spring and summertime might also use:

No matter the season, try to include protein, whole grains, and fruits and vegetables in each meal. For the most part, our bodies are going to tell us what we need and what we dont need, Thompson says.

Instead of clearing your cabinets or cutting out entire categories of food from your diet, first look at your lifestyle and food behavior patterns.

Thompson encourages those who want to make a dietary change to start by finding their own definition of diet. Ask yourself, What are the foods I choose to eat? and What are the circumstances in which I eat those foods? Then, decide what you want to change.

For example, many people snack on unhealthy foods late at night. Because this habit is frequently due to boredom rather than hunger, Thompson suggests checking in with yourself about why youre eating. Then, find a fun or purposeful activity to do at the time you would normally reach for the chips or chocolate.

If youre feeling a need for rest after work, consider working a 30-minute nap into your schedule rather than watching TV for hours, which is an activity that lends itself to snacking.

Were not always intentional with food. When we turn to food for any reason, without knowing thats what were doing, thats when we get lost in the food, Thompson says. The key is to become attentive to our bodies and the person that we are, and listening to what it is that we need.

Source: Sydney Burrows for University of Rochester

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Why it's hard to lose weight in the winter - Futurity: Research News

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Glutathione For Weight Loss: How to Use It - First For Women

Summary

After featuring on 90 Day Fianc: Before the 90 Days season 6, Dempsey Wilkinson has dramatically transformed her physique over the last few months. The British woman first became popular in 2023 after her franchise debut. She pursued Statler Riley on the show and seemed so much in love with her. Dempsey showcased her personality and opened up about herself throughout the season. She revealed her insecurities, aspirations, and goals while discussing her painful past tragedies and future dreams. Dempsey was on the verge of breaking up with Statler after their many disagreements about having a baby. However, Statlers change of attitude saved the relationship.

Dempsey faced many challenges during her journey on the 90 Day Fianc spin-off. However, her biggest struggle was her weight issues, which hampered her mood throughout season 6. In July 2023, Dempsey took to Instagram and revealed her weight was at its highest during filming. She claimed she was struggling with a very unhealthy mindset and felt very insecure about being fat. Dempsey revealed she had gone from size UK 4 to UK 12 in two years. She stated that binge eating played a big role in ruining her health until she took control of it. She had fallen back to size ten by mid-2023.

Dempsey has gained and lost a lot of weight over the years. In December 2023, she posted a weight-loss comparison picture of herself, showing how drastically she had changed her physique. Dempsey flaunted her new athletic body and revealed how she had been able to drop so much weight. The British 90 Day Fianc franchise star wrote, I am eating well, drinking my greens, training and finding balance. Dempsey claimed she made healthier and happier choices to improve her life. She shared she was much more comfortable looking in the mirror now than before. Dempsey asked her female followers to support her.

Dempseys looks have changed drastically after her weight loss in 2023. However, the most noticeable part has been her face, which now looks almost unrecognizable. Dempsey previously had a face with softer features. However, the physical transformation has transformed her facial features, making her look more edgy and prominent. Dempseys cheekbones and jawline have changed the most. She now has a razor-sharp jaw and very protruded cheekbones. Thanks to her active lifestyle and personality change, Dempsey almost looks like a fitness model nowadays. The 90 Day Fianc: Before the 90 Days star has also greatly altered her hairstyle, which has further transformed her look.

The best part of Dempseys transformation has been how positive she feels nowadays. Fans also love this new side of Dempsey. They adore her upbeat personality and leave compliments on social media. In December 2023, the reality TV star posted a photo of herself from a park. She wore a beige-colored scarf, gloves, and a puffer jacket that really complimented her toned physique. Her Instagram followers took to the post and shared their love for Dempsey. A social media user wrote, gorgeous as usual. Another commented, Dempsey you are so beautiful!! Your smile radiates!! The 90 Day Fianc: Before the 90 Days cast member deserves all the praise she's received.

90 Day Fianc airs Sundays at 8 p.m. EST on TLC.

Source: Dempsey Wilkinson/Instagram, Dempsey Wilkinson/Instagram

A deeper look into the lives of couples established in 90 Day Fiance, 90 Day Fiance: Before the 90 Days is a reality tv/documentary series that follows the potential spouse from a foreign country and their lead-up to their journey to America. The show documents the early days of the relationship across the ocean and the K-1 visa process required for the spouse to live in the new country. Couples battle with culture shock, language barriers, and the opinions of friends and families alike as they prepare themselves to take the ultimate leap.

Read more here:
90 Day Fianc: Dempsey Wilkinson's Weight Loss Transformation (Her Before & After Photos) - Screen Rant

On Jan. 11, 2023, the start of the year, LeKeisha Banks of Atlanta decided to change her life. At the time, she weighed 257 pounds, had an A1C of 7, and had become insulin resistant. Psychologically, the beginning of a new year symbolizes a fresh start for many people, and such was the case for Banks. This is often accompanied by a surge of motivation, and it may be helpful to use this energy to kickstart a weight-loss journey youve been putting off.

But the best time to start a weight-loss program or plan truly depends on individual circumstances. Before you begin, there are some questions you should ask yourself. Are you ready? Does your current schedule allow you to remain consistent with training? Did your doctor clear you for this lifestyle change? Do you have a support system? Do you have the resources needed to start and maintain this lifestyle? Having the answers to these questions will help you reach your goals.

Obesity has increased within the Black community, but more so for women than men. Black men have slightly lower levels of obesity than non-Hispanic white men (41.1% vs 44.7%).

According to the U.S. Department of Health and Human Services Office of Minority Health, African American women have the highest rates of obesity or being overweight compared to other groups in the United States, with about four out of five Black women considered overweight or obese. Body mass index (BMI), a figure calculated from your weight and height, is used by many in the medical community to gauge your risk of disease. A BMI of 30 or higher is considered to be obese.

Nevertheless, the number itself is important but it does not paint the entire picture. BMI can be helpful in certain cases, but it does not give us all the information we need, says Supriya Rao, MD, quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine and lifestyle medicine. We know nothing about a patients body fat percentage or their skeletal muscle mass. In terms of a persons overall health, we also need to consider sleep patterns, age, blood pressure, cholesterol levels, cardiovascular health, physical activity, diet and family history. In June 2023, the American Medical Association (AMA) acknowledged issues with using BMI as a measurement due to its historical harm, its use for racist exclusion, and because BMI is based primarily on data collected from previous generations of non-Hispanic white populations. They recommended that BMI be used in conjunction with measurements of visceral fat, body adiposity index, body composition, relative fat mass, waist circumference and genetic/metabolic factors.

Additionally, a small study of 39 African American women and 66 white women, published in the International Journal of Obesity, revealed that African American women who follow the same diet as white women and exercise just as much tend to lose less weight because they burn fewer calories. The results suggest that behavioral changes and not just weight loss are what matter for improving health.

Rao says that before her patients embark on a weight-loss journey, she makes sure they have realistic goals. Weight loss doesnt happen overnight. Its often a lifelong journey and you need the right team in place, including accountability partners. That could be anyone from a friend to a dietician to your doctor. Rao reviews the lifestyle of her patients, patterns of their diet, exercise, sleep and stress. She discusses any preexisting conditions or screens the patient for currently undiagnosed health issues that might hinder the weight-loss process. Diabetes and hormonal imbalances, for example, can make it hard to lose weight.A thorough medical exam can usually take care of this.

Behavior change is hard, so its important to set realistic expectations. Banks can attest to this. She had an endoscopic sleeve gastroplasty, a minimally invasive weight-loss procedure that reduces the stomachs size and volume by about 70 percent. Prior to surgery, she weighed 257 pounds and wastaking metformin, an anti-diabetic medicine, at its highest dose. She says she led an active lifestyle, playing sports, working out occasionally, and enjoying the outdoors, but she was not consistent. After the ESG, done by True You Weight Loss in North Carolina, she lost 65 pounds in 11 months, and has adopted a new relationship with food and exercise.

I feel like a completely new person, she says. My health is truly bouncing back. Ive lowered my A1C from 7 to 5.6 and my blood pressure is trending in the right direction. Maintaining a healthy body weight can improve symptoms and lower your risk for serious health conditions like Type 2 diabetes, heart disease, and high blood pressure.

Some might say using any form of surgery to assist in weight loss is cheating, but I beg to differ, says Banks. Thats the easy part. Changing your relationship with food, understanding what your body needs, all the support systems, is what is needed to conquer this battle.

In the weight management and obesity medicine space, there are also several medications that can be used in conjunction with improved diet and lifestyle choices. Much of 2023 was spent with the spotlight on options like Ozempic. Medications have helped many people achieve a healthier weight and reverse some of their chronic medical conditions when used as part of a comprehensive lifestyle change. Unfortunately, many have side effects that can make them difficult to tolerate. They are also expensive and arent always covered by health insurance.

Weight loss usually involves some form of exercise and movement. This can improve your mood. Losing weight can also improve your physical health, which can boost your self-esteem. Racine Henry, LMFT, PhD, shared that whenever a person can hold themselves accountable and achieve a goal, there are hormonal benefits and an increased sense of pride. As a therapist, I often emphasize that we can always make different choices and control ourselves. Weight-loss goals emphasize that ideology and can bring a sense of accomplishment. Losing weight can also reduce your risk of depression and anxiety and improve sleep quality.

So you have a plan. You have been cleared by your doctor, your program has been set, and you have an accountability partner. Certified personal trainer Garrette Campbell shared the following tips for staying on track to reach your goals.

Remember, the key is to build a routine that suits your lifestyle and preferences. Consistency is more important than intensity, especially when starting out. Be patient with yourself, andcelebrate the progress you make along the way.

The rest is here:
The Weight Of It All: What You Need To Know To Finally Shed The Pounds - Essence

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