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Can Thinking Harder Help You Lose Weight?

Recent research suggests that engaging in mentally challenging tasks might cause a slight increase in calorie expenditure. It seems that the brains rigorous exercise can contribute to burning calories. However, its crucial to note that the impact on weight loss isnt significant enough to replace traditional methods. Rigorous physical exercise and a balanced diet continue to be the most effective strategies for weight loss.

A study reveals that individuals who show more compassion for themselves when encountering a setback are more successful in maintaining self-control over their eating and exercise behaviors. The data collected from 140 participants attempting to lose weight through a lifestyle modification program shows promising results. Researchers believe that effective interventions could be developed to teach and practice self-care in moments of disappointment, thereby improving weight loss outcomes. To read more about this study, click here.

Another essential aspect of weight management is a good nights sleep. There is a strong link between sleep, metabolism, and weight gain. Lack of sufficient sleep can disrupt hormonal balance, affect energy levels, alter physical activity, and disturb eating patterns. Adequate and quality sleep plays a crucial role in supporting weight loss efforts and maintaining overall health. To read more about how sleep deprivation can affect your weight loss goals, click here.

The human body, through evolution, is programmed to retain fat. This is because fat plays a crucial role in providing energy and supporting reproduction. Hence, losing weight can be challenging, as the body naturally resists this process. It is reported that more than 80% of people who lose a substantial amount of weight regain it within five years. Therefore, it is essential to recognize that small fluctuations in weight are normal and that blaming oneself for finding it difficult to lose weight is unhelpful. Exercise and dieting are both important for weight loss, with exercise helping to prevent gaining or regaining weight. To read more about these facts, click here.

Insulin resistance, a condition where cells in the body do not properly respond to insulin, is often linked with weight loss. However, it is emphasized that weight loss is not the only solution to insulin resistance. A weight-inclusive approach to health is suggested, which includes mindful movements, a non-diet approach to eating, and stress management. Scientific studies back up these recommendations. To read more about insulin resistance and its relation to weight loss, click here.

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The Mind-Body Connection in Weight Loss: Thinking Harder, Self-Compassion, Sleep, Evolution, and More - Medriva

For the 55 years I have been a Registered Dietitian, there have been a series of newest and best diets for weight loss, better health, or solving a variety of problems that no one else has been able to solve.

In each of these cases, I have watched them come and go as people realized, for many reasons, they were not a solution.

Remember that if any of these diets worked, we wouldnt need a new one.

An assortment of cut-up oranges and whole strawberries.

The best eating plan for you is the one you can follow over time and feel satisfied with. Any dietary pattern that asks you to eliminate entire categories of food that you normally eat is very unlikely to work. As Ive written before in this column, we all have our favorite comfort foods and discomfort foods. Trying to eliminate these favorites often does not work over time. We eat what we like and like what we eat.

If you have tried eliminating desserts, dairy, gluten, or carbohydrates, you have probably found that you eventually return to eating these favorite foods.

A popular diet is the keto or ketogenic diet.

This is not a new idea. It was developed in the 1920s to treat intractable seizures in children. It worked pretty well but wasnt sustainable. The children on this diet lost weight, which sparked the idea that this might work for other people to lose weight.

Half of an avocado surrounded by granola.

Ketogenic is a term for a low-carbohydrate diet. Carbohydrates are used first for energy and then protein and fat. The body doesnt store much carbohydrates; small amounts are stored in the liver and muscles. When you dont eat foods with carbohydrates, the stores are depleted quickly. You then begin to burn protein and fat for energy, which produces a waste product called ketones, so you are in a state of ketosis. Note that under normal conditions, this is an abnormal state for the body. The human body is designed to burn carbohydrates first for fuel.

People will tell you that you dont feel hungry since ketones depress the appetite, and foods high in protein and fat fill you up quickly. This is often true, but they dont tell you that you might have constipation, bloating, gas, bad breath, and fatigue, at least for the first few days. You will probably lose much weight in the first couple of weeks, sometimes as much as 8-10 pounds. This is mostly water loss and not body fat because each gram of carbohydrate is stored with 2-3 grams of water.

A plate with eggs, avocado, mushroom, and bacon strips.

Most keto diets tell you to eat less than 30 grams of carbohydrates daily, depending on your calorie needs. This means you must completely eliminate foods high in sugar, such as soda, fruit juice, and all sweets; all grains or starches, such as bread, rice, pasta, and cereal; all fruit except small portions of berries like strawberries; beans or legumes such as kidney beans, lentils, and chickpeas; all starchy vegetables such as potatoes, sweet potatoes, carrots, parsnips, and onions; condiments or sauces such as barbecue sauce, honey mustard, teriyaki sauce, and ketchup; most dairy products except high-fat cheeses; all alcoholic beverages including beer and wine and any processed food that contains ANY sugar including maple syrup and honey. Does this sound like something you want to do??

Lets put 30 grams of carbohydrate in context. One medium piece of fresh fruit has 15-40 grams of carbs; one slice of bread (of any type) has 15-20 grams; one small potato has 15 grams; cup of pasta or rice has 20 grams; 1 cup of milk has 12 grams, and one cup of tossed salad has 3-5 grams, depending on whats in it.

A well-balanced breakfast with different protein, fats, and drinks.

You cant cheat on a keto diet because the body will immediately store any carbohydrate you eat, and you will regain at least some of your lost weight quite quickly. You would then have to start all over again.

What do you eat on a keto diet? The diet is typically rich in foods like butter, cheese, eggs, meat, nuts, oils, seafood, avocado and very low-carbohydrate vegetables.

A keto diet is unsafe if you have a chronic health problem such as diabetes, cancer, kidney problems, cardiovascular disease, or an eating disorder, if you are pregnant or nursing or if you are under age 12.

If you are considering trying this approach, talk with your healthcare provider to be sure it will be safe for you. A Registered Dietitian is your best adviser on your diet and nutritional health.

Ellen Glovsky is a Key Biscayne resident, published author and Registered Dietitian and Nutrition Coach. Her work focuses on helping people explore and enhance their relationship with food, using a Health At Every Size approach. She is also involved in the island community with her work on KBCFs Womens Giving Circle.

To learn more, visit Ellen online atnutrition-coach.com.

For Ellen Glovksy's last #tasteofkb piece,clickhere.

For the Islander's last #tasteofkb feature,clickhere.

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Dietician: The Keto Diet is not a safe and effective way for people to lose weight - Islander News.com

Berries are high in fibre and low in calories, making them great options for weight loss

Losing weight can be challenging in winter due to various factors, such as colder weather, reduced physical activity, and holiday festivities. However, with the right strategies, it is possible to achieve weight loss during this season.

Thermogenic foods are those that can increase metabolism and generate heat in the body. They can slightly elevate the body's core temperature and enhance fat-burning processes. In this article, we will share a list of thermogenic foods you can add to your diet for weight loss in winter.

Green tea contains catechins, which can boost metabolism and increase fat oxidation, leading to weight loss. To consume, steep green tea leaves in hot water for a few minutes and enjoy it as a beverage.

Ginger has thermogenic properties that can increase calorie burning and suppress appetite. It can be consumed by adding grated ginger to dishes, drinking ginger tea, or using it in smoothies.

Chilli peppers contain capsaicin, which raises body temperature, boosts metabolism, and promotes fat burning. They can be added to dishes, sauces, or consumed as a spice to increase thermogenesis.

Cinnamon helps control blood sugar levels, which can prevent storing excess fat. Add cinnamon to your oatmeal, smoothies, or sprinkle it on top of fruits.

Coffee contains caffeine, which can boost metabolism and enhance fat burning. However, consume coffee in moderation and avoid adding excessive sugar or cream.

Consuming apple cider vinegar can suppress appetite and improve digestion, leading to weight loss. Mix a tablespoon of apple cider vinegar with water and drink it before meals.

Protein-rich foods like chicken, turkey, fish, and tofu require more energy to digest, thus boosting metabolism and facilitating weight loss. Include lean proteins in your meals to increase thermogenesis.

Whole grain foods like oats, quinoa, and brown rice require more energy to be broken down, increasing metabolism and promoting weight loss. Opt for whole-grain alternatives instead of refined grains.

Berries like blueberries, strawberries, and raspberries are high in fibre and low in calories, making them great options for weight loss. Enjoy them on their own, in smoothies, or as toppings for your cereal or yogurt.

Consuming coconut oil can increase metabolism, reduce appetite, and help burn fat. However, it is high in calories, so consume it in moderation as a cooking oil or add it to smoothies.

In winter, it is important to maintain a healthy eating pattern and incorporate nutritious foods into your meals. This can include a mix of thermogenic foods along with fruits, vegetables, whole grains, and lean proteins. Staying physically active, even if it means finding indoor exercises or engaging in winter sports, will also contribute to weight loss efforts during this season.

Remember, sustainable weight loss requires a holistic approach that considers lifestyle changes, not solely depending on thermogenic foods. Consult with a healthcare professional or a registered dietitian for personalised advice and guidance on your weight loss journey.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Trying To Lose Weight In Winter? Add These Thermogenic Foods To Your Diet - NDTV

Having difficulties getting into shape? We all know we could eat a little healthier, maybe cut down on the odd cake at the cafe stop, but it can be hard to stick to a diet. Ollie talks you through what foods you should eat, alongside other lifestyle choices that could help you lose a few pounds and boost your cycling performance.

00:00 Intro 00:46 Exercise doesn't help you lose weight? 02:53 Avoid fad diets 04:50 Avoid ultra-processed foods 08:40 Stop counting calories 11:44 Don't go too hard too early 12:35 Avoid blood sugar spikes 15:20 How important is sleep?

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What do you make of these healthy eating tips?

Let us know in the comments below

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Here's How To Actually Lose Weight - Global Cycling Network

Much has been made about Kelly Clarkson's recent weight loss. Now, we know what spurred her to do so.

The original American Idol winner revealed she was prediabetic on the Jan. 29 episode of her talk show.

She and guest Kevin James exchanged compliments about how wonderful the other looked when she opened up about her health.

You look great! she told him.

Look at you! You look great, he replied.

Oh, thank you. Well, I was told I was prediabetic, the Miss Independent singer said.

That was literally what happened. They were like and I was, well, I wasnt shocked. I was a tiny bit overweight. So, yeah, but I wasnt shocked by it. But they did. They were like, Youre prediabetic. Youre right on the borderline. And I was like, But Im not there yet. And then I waited two years and then did, however, move into the I was like, OK, Ill do something about it.

If someone receives a prediabetes diagnosis, it means their blood sugar number is higher than normal but that number is "not high enough to be considered Type 2 diabetes yet," according to the Mayo Clinic. Exercise and eating better can help to lower blood sugar levels and prevent Type 2 diabetes.

Clarkson has previously said she worked on what she ate.

I eat a healthy mix, she told People in January. I dropped weight because Ive been listening to my doctor a couple years I didnt. And 90% of the time Im really good at it because aprotein dietis good for me anyway. Im a Texas girl, so I like meat sorry, vegetarians in the world!

The Grammy winner, who moved her talk show from Los Angeles to New York City last year, also told People her lifestyle has changed living in the Big Apple.

Walking in the city is quite the workout, she said.

Im really into infrared saunas right now. And I just got acold plungebecause everybody wore me down, she added.

Clarkson had previously lost 37 pounds in 2018, telling TODAY that it was a side effect after reading a book called The Plant Paradox, by Dr. Steven R. Gundry. The book also helped her go off medicine she had been on and control her autoimmune disease and thyroid condition by eating different foods.

I know the industry loves the weight gone, but for me it wasnt (about) the weight, she said. For me, it was, Im not on my medicine any more.

This article was originally published on TODAY.com

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Kelly Clarkson says being told she was prediabetic inspired her to lose weight: 'I wasn't shocked' - Yahoo News

On a warm Saturday morning last September, 11 members of the Brooklyn Wellness Crew gathered at the Windsor Terrace Library for their regular meeting. There were two topics on the agenda: One, as always, was food. The other was even more fraught.

These women, all WeightWatchers devotees, were furious at the company, which had shut down its in-person meetings in Brooklyn in March 2023. One member said she felt like shed been fired from a job.

I felt deeply betrayed, said Naomi Nemtzow, a 74-year-old artist who has been a WeightWatchers member off and on since the early 1990s. In 2015, she lost 55 pounds; she credited in-person meetings workshops, in WeightWatchers parlance with helping her stay on track.

So did Dianne Stillman, 76, who was feeling a bit like a woman without a country. In her ideal universe, shed have been at her WeightWatchers workshop at the Fairfield Inn on Third Avenue, near Downtown Brooklyn. It was one of a handful of official workshops in the borough, where members stepped on a scale to weigh in and heard lectures from a trained facilitator.

But WW International, as the company is now known, had stopped holding that meeting, along with every other one in Brooklyn. In-person attendance had dropped significantly since the start of the pandemic, specifically among premium members, who were paying $44.95 a month for unlimited access to virtual meetings and other digital tools.

According to WW, before the pandemic there were 3,300 in-person workshops throughout the United States. That number had dwindled to 825 by March 2023. As of January 2024, WeightWatchers website lists 1,040 workshops nationwide, with at least 59 held online.

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When WeightWatchers Ended In-Person Meetings, They Held Their Own - The New York Times

Baton Rouge, LA (KPEL News) - Do you want to lose weight, but don't want to use the current injectable medications on the market? A Louisiana research company has started a study that may help you drop pounds, and they'll pay you to lose weight.

And there could be another attractive side benefit.

LSU Pennington Biomedical Research Center is conducting a research study to find out if intermittent fastingor weight loss improves health and slows aging.

The trial divides eligible participants into five different groups:

Professor Dr. Corby Martin with Pennington explains intermittent fasting:

This is a group of dietary strategies where people limit when they eat throughout the day. So instead of eating for 12 or 13 hours each day, were going to ask people to eat over only eight hours per day.

To qualify for this research study, participants should:

The study last for 6 months, and full participation will require a 7 month commitment.

Dr. Martin saysall participants will receive free meals, diet plans, and a personal weight health coach.

We provide a lot of assistance at helping them follow the meal plan and achieve the weight loss that were targeting. Most participants in these trials lose between 10 or even 12 percent of their body weight so were going to be targeting a similar amount of weight loss in this trial.

Pennington Biomedical is located in Baton Rouge, so participants need to be willing to travel a few times during the study which includes:

They will ask for the following information and perform the following procedures:

The study will evaluate the results of participants who eat less and determine whether it slows aging or decreases diseases like diabetes or high blood pressure over a six-month period.

According to the study outline on the Pennington website:

Compensation of up to $2,500 is offered for the completion of this study.

If you want to lose weight and are eligible, the study sounds like a great way to get started and make sure you're healthy.

To enroll in the study, participants can contact 225-763-3000 or visit http://www.pbrc.edu/dialhealth.

Gallery Credit: Getty Images

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Louisiana Research Company Will Pay You to Lose Weight - News Talk 96.5 KPEL

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!

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

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