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From nutrition to exercise to surgical procedures, there are healthy ways you can shed pounds.

It's understandingly daunting to receive a doctor's diagnosis that confirms your body mass index (BMI) or waist circumference indicates obesity. This condition puts you at an increased risk for many types of cancer, high blood pressure, coronary heart disease and stroke, as well as being associated with sexual inactivity and sexual dysfunction for both men and women.

For men, obesity may lower total and free testosterone levels, and abdominal obesity is linked to erectile dysfunction (ED), especially in older men. Excess fat in the inner thighs and pubic region can heat up the testes, resulting in limited sperm production.

Obesity can lead to difficulties in conceiving and infertility in women.

Being overweight may also lower the stamina you have for sexual performance, and obesity in general can lead to changes in the metabolism of sex hormones, which ultimately decreases libido. For some individuals, body image based on physical appearance may also negatively impact sexual activity and desire.

Fortunately, there are physician-approved methods and strategies you can employ to help you achieve healthy weight loss.

Sarah Musleh, M.D., an endocrinologist at Anzara Health, a telemedicine practice based in Honolulu and serving patients in seven other states, advised anyone embarking on a healthy weight loss journey to consult a physician who can work with you to create a personalized solution, taking into account the full picture of your health and well-being.

"Patients are not alone," she added. "There are trained doctors and professionals out there dedicated to the care of people who are overweight or obese, and they are passionate about helping them achieve their goals."

Before choosing the path that's best for you, it's helpful to identify common misconceptions about weight loss, which include misinformation that frequently deters people from beginning and continuing along their journeys to healthier weights.

Musleh said her patients express some common misconceptions, all of which she confirmed are false.

"The myths I hear are, 'Being overweight or obese is my fault and it is purely due to my dietary choices and inactivity' or 'All I can do to lose weight is to eat less and move more,'" she said. "People will say, 'There is a specific diet out there that works for everyone and will work for me' or 'Taking weight loss medication is cheating and dangerous.'"

Musleh and her professional colleagues agree on one aspect. Healthy weight loss can truly be achieved if your focus is placed on two or more of these four distinct areas: nutrition and diet, exercise, medication and surgical procedures.

Let's take a look at each option.

Thais Aliabadi, M.D., an OB-GYN in Los Angeles who created the weight loss solution Trimly and has been featured on the TV shows "The Dr. Phil Show" and "Keeping Up With the Kardashians," advised using a careful eye on what you eat when beginning your journey to healthy weight loss.

Aliabadi and Musleh both recommended pairing your healthy, nutritious diet with a near-daily exercise practice, as changing food habits might not be enough to achieve your goals.

Aliabadi noted that within her Trimly weight loss program, she prescribes a class of medications called GLP-1 agonists. Originally created for people with diabetes, a side effect of this medication is weight loss, making it a potential solution for patients who have type 2 diabetes, insulin resistance or polycystic ovary syndrome (PCOS), and also for patients who have tried other forms of diet and exercise without getting the results they need.

"When I use GLP-1 medications, my patients lose 24 pounds on average within the first four months of the program," she added. "This is without changing their lifestyle or eating habits. Those patients that do add movement and create healthier eating habits see even more weight loss."

Shawn Garber, M.D., is the founder and director of the New York Bariatric Group in New York City, and he's performed more than 3,500 laparoscopic gastric bypass procedures for patients aiming to reach and maintain healthy weights.

He explained that minimally invasive weight loss procedures, such as the gastric sleeve (also referred to as the sleeve gastrectomy or the vertical sleeve gastrectomy), gastric bypass surgery, adjustable gastric banding and the duodenal switch, can help patients succeed in both losing weight and keeping the weight off if coupled with lifestyle changes in diet and exercise.

"Most people can successfully lose weight with healthy eating habits and an exercise regimen. However, they can tend to see the weight creep back on as the weeks, months and years pass by," Garber added. "Beyond exercising and calorie counting, biological functions in our bodies play a major role in not only the way we lose weight but how we keep it off. Even a serious exercise regimen may not reset your weight to an appropriate BMI. We have found that bariatric surgery has the best long-term rate of success. Procedures like the vertical sleeve gastrectomy help our patients lose 60 percent or more of their excess weight and, more importantly, keep it off long term."

Garber pointed to studies done by the National Institutes of Health (NIH) that confirm the efficacy of weight loss procedures, but he doesn't interpret these encouraging findings to mean weight loss surgery is a Band-Aid or quick fix for healthy weight loss.

"The NIH concluded that surgery is the only effective means of treating severe obesity on a long-term basis," he noted. "Yet weight loss surgery is not an easy fix. On the contrary, weight loss surgery is a tool. Our goal as providers is to ensure that patients are educated on the procedures and understand the lifestyle changes that are needed to ensure success with the surgery."

Musleh explained that healthy weight loss is unique to the individual. However, if your best, sustained efforts are not producing the results you seek, it might be time to speak with a medical expert who can diagnose any underlying or unknown health issues.

"Sustained and long-term weight loss needs to happen slowly over time and by incorporating several dietary and lifestyle measures," she said. "The real truth about weight loss is if you are trying to lose weight and unable to reach a healthy weight or maintain weight loss, it is worth your time to seek a complete medical evaluation to rule out any contributing medical factors. A full evaluation will also help you discover if you have any comorbidities or complications related to your weight that should be addressed and treated."

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Don't Sacrifice Health While Trying to Lose Weight - Giddy

Long-term dietary change is not easy. Whether you want to lose 2 or 20 pounds, every diet or dietary change requires certain principles that are necessary to actually lose the desired pounds. Maybe you've already tried various methods to get rid of your excess weight, but always gave up in the end. If you want to lose weight properly and also permanently control your diet, these are practical strategies for both weight loss and weight loss prevention.

Long-lasting weight loss

Without some willpower and motivation, losing weight is very difficult. We have many goals in life - we pursue some persistently, others we let slip. Why is that? Of course, it's due to our drive to achieve a goal. If it seems too unrealistic or too unimportant, we don't even start. In order to pursue a balanced diet in the long term and perhaps also regularly go to the gym, you need a compelling reason that drives you to lose weight. If you also follow these tips, you will get a big step closer to your goal on the scale:

Eat consciously

Drink more water

The right foods

Buy whole grains

Beware of salt

More protein

Light calorie deficit

Take your time and chew slow

For bad foods, use smaller plates

Lose weight the right way: Avoid these 5 mistakes

With these mistakes you can unfortunately torpedo your weight loss success - so try to avoid these traps:

You dont have to exercise, but you really should.

Whether you hate sports or not, if you want to live healthy and slim in the long term, you cannot avoid some movement. Especially if you want to lose weight faster. You probably don't belong to the people who are naturally slim and never seem to gain weight. You don't need to go to the gym for two hours every other day, but choose a sport that you pursue 1-3 times per week and create an awareness of walking stairs and short distances in everyday life. Great side effect: More muscle mass also helps you burn fat faster.

Source: Healthline, National Library of Medicine , PubMed, NIH

This article does not provide medical advice. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on the internet. If you think you may have a medical emergency, immediately call your doctor or dial 911.

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Lasting weight loss without diet or workout is possible- Study ... - NewsBreak Original

Losing weight is a common goal for many people, but it's often easier said than done. Many individuals hope to achieve rapid weight loss in a short period of time, but the reality is that losing weight quickly can be difficult and often unsustainable. There are several reasons why people can't lose weight fast, including physiological and behavioral factors.

First, it's important to understand that weight loss is a complex process that involves numerous physiological factors. To lose weight, an individual needs to create a caloric deficit, meaning that they consume fewer calories than they burn. This deficit can be achieved through a combination of diet and exercise. However, the rate at which an individual can safely create this deficit varies based on their age, sex, height, weight, and activity level.

Additionally, the body has a set point for weight, which is the weight at which the body naturally wants to settle. This set point can be influenced by factors such as genetics, metabolism, and hormone levels. When an individual tries to lose weight quickly, their body may resist by slowing down their metabolism or increasing their appetite, making it harder to maintain a caloric deficit.

Another reason why people can't lose weight fast is due to their behaviors and habits. Rapid weight loss often requires significant lifestyle changes, including adopting a healthier diet and increasing physical activity. However, these changes can be difficult to sustain in the long term. For example, an individual may be able to stick to a restrictive diet and intense exercise regimen for a few weeks or even months, but eventually, their willpower may wane, leading to a return to old habits and weight gain.

Furthermore, people often underestimate the impact of external factors on their weight loss journey. For instance, stress, lack of sleep, and certain medications can all contribute to weight gain or hinder weight loss efforts. Many people also struggle with emotional eating, where they turn to food as a coping mechanism for stress or negative emotions. Addressing these underlying issues is essential to achieving sustainable weight loss.

In conclusion, while it's possible to lose weight quickly, it's not necessarily a healthy or sustainable approach. To achieve lasting weight loss, individuals need to make gradual changes to their diet and exercise habits and address any underlying emotional or physical factors that may be hindering their progress. Losing weight should be viewed as a journey, not a quick fix, and patience, consistency, and a positive mindset are key to success.

Visit My Weight loss Strategy Guide Here For More Tips.

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"Shedding Pounds: Effective Strategies for Sustainable Weight Loss ... - NewsBreak Original

Arif Qazi / Insider

Metformin is a diabetes drug that's also taken off-label for weight loss and anti-aging.

It can have some severe gastrointestinal side effects, including diarrhea without warning.

Experts recommend starting on a low dose, and cutting carbohydrates to help ease side effects.

It started out like any other last-minute trip to the grocery store.Dressed in pants, a top, and a colorful shawl draped around her shoulders, Gina Holden headed into the supermarket, grabbed what she needed, and hustled back to her car.

It was 2016, and Holden, then in her mid-60s, had been on metformin for about 18 months to control her type 2 diabetes. At the time she was diagnosed, a doctor told her it was the best medicine around for her condition.

Over the course of the year and a half since she started taking metformin, she had already dealt with the gastrointestinal side effects of the medication many times, including some recurring episodes of violent diarrhea. But nothing had prepared her for what was coming next.

As Holden placed the groceries in her car, suddenly, she knew she needed to find a bathroom. Immediately.

"By the time I got into the store and in the stall in the bathroom, everything just let loose it just flowed all over the floor," she told Insider.

After cleaning herself up, Gina had to devise a way to get out of the store with no clean pants and no clean underwear.

"I tied the shawl around me, held my head up high and walked to the car," she said.

Corbis News via Getty Images

Holden shared her story with Insider willingly, even though she admits it is embarrassing, gross, and now that it's all over something "we all laugh about." She shared it because she said she's "flabbergasted" and concerned that people would use the same diabetes drug that caused her so much grief for off-label purposes like anti-aging and weight loss.

Metformin is a cheap, generic, metabolism-changing drug that's available without a prescription in many countries. The World Health Organization considers the pill an "essential" must-have for pharmacies worldwide, because of how well it regulates blood sugar for diabetic and pre-diabetic people. It's also increasingly being used off-label for weight loss, or to potentially delay aging in older adults. Yet a percentage of people who try metformin, anywhere from one tenth to one third of patients, may never tolerate this medication well.

Story continues

It's true that many people lose a few pounds when they start metformin one study found the average is about six pounds.

But "do they know the side effects?" Holden said. "It can really upset your system."

Other patients who'd been on metformin for as long as 20 years told Insider that suddenly, they too developed severe, floodgate-style diarrhea like Holden's. The kind that led to embarrassing episodes at restaurants, casinos, and family gatherings. These patients requested to only be identified by their first names, because the episodes were so shameful and isolating. The patients that Insider spoke to were all over the age of 65, but none had had incontinence issues before taking metformin.

Doctors caution that it's difficult to blame metformin single-handedly for these events, or to know for sure the diabetes pill was the cause of these accidents.However the patients Insider spoke to said that all of the embarrassing diarrhea issues ceased once they stopped taking metformin.

nhungboon/Shutterstock

Richard, age 78, had been on metformin for about 20 years for his type 2 diabetes when the severe diarrhea episodes started happening. At first, he rationalized the accidents:Maybe he got food poisoning. Maybe the eggs weren't fully cooked.

Finally, when he "just couldn't make it to the bathroom" one time and there wasn't a clear culprit involved, he decided to talk to his doctor.

A colonoscopy came back clean. But, one of his doctors suggested he come off metformin, just to see if it helped his condition. As soon as Richard quit metformin, and started eating some some probiotic yogurt every day, his GI issues went away.

"I will say that my stomach, my whole gut is off-base and to this day it still continues to be a little bit of a issue, but at least it's allowing me time to get to the bathroom," he said.

84-year-old Irma shared a similar experience with Insider. She had been taking a low dose of metformin without issue for about three or four years when,over the course of a few months in the fall of 2021, diarrhea became part of her daily life.

"Most of the time I didn't make it to the bathroom," she told Insider, saying she "had very little warning."

Irma started taking over the counter stomach remedies like Pepto Bismol, but they didn't seem to help much. In fact, the diarrhea was getting worse, and so was Irma.

Over the course of about a week, she became so severely dehydrated that she finally called 9-1-1 and had to be rushed to the hospital.

At the hospital, doctors suggested that the metformin might've been a key factor at play in the severe diarrhea. So, Irma went off the medication, and started taking another diabetes drug instead. She says diarrhea hasn't been an issue.

"Never before, and never since," she said.

Dr. Nir Barzilai is the director of the Institute for Aging Research at the Albert Einstein College of Medicine. He wants to conduct a large, nationwide trial of metformin for aging.Courtesy of Nir Barzilai

Doctors say there are several things patients can do lessen the risk of an embarrassing 'episode'

Most doctors suggest starting metformin at a smaller dose, and ramping up to a higher prescription strength.

"You really do need to titrate up slowly," Dr. Susan Spratt, a metabolism specialist and endocrinologist at Duke University Hospital, told Insider. "Sometimes, people cannot tolerate the maximum dose and we just try to get them on the maximum tolerated dose."

Dr. Nir Barzilai, who is currently on a yearslong quest to investigate whether metformin really can slow down aging, says that there are some people who won't ever be able to tolerate the drug, and part of that may come down to genetics.

For the first week or so, most metformin patients might experience an upset stomach, cramps, feeling full with very little food, and some diarrhea.

"It usually goes away, except in some people it doesn't go away," Barzilai told Insider. "And then they shouldn't be on metformin."

Metformin intolerance might also be influenced by environmental factors, including your diet, so it can help to limit simple carbslike white bread, white rice, and sweet treats, Spratt suggested.

Finally, it can be worth trying extended release versions of metformin, which are more expensive, but tend to come with fewer stomach-turning side effects, because they are released more slowly in the gut.

"Besides the GI side effects, it is a pretty benign drug to take," Spratt said.

Despite its off-label popularity, metformin is not recommended by doctors for young, healthy people without metabolic issues. Dr. Barzilai warns "young people, less than 50 or 40" that the drug can be "harmful" for them, because it can have a detrimental effect on testosterone, on muscle building, on sperm, and, in rare cases, on liver function.

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People are using a 20-cent diabetes drug to lose weight and reverse aging but it can cause explosive diarrhea - Yahoo News

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These trendy diets are the least healthy way to lose weight - The Alexander City Outlook

NEW YORK No, youre not crazy and youre not alone losing weight continues to be a struggle for many Americans. A poll of 2,000 Americans who have tried to lose weight at any point in their life finds that 95 percent have tried to lose weight within the last five years. However, 44 percent have struggled so much over the past half decade, that theyve ended up gaining 21 pounds or more.

For the year ahead, 62 percent say they are planning to lose an average of 22 pounds to reach their goals in 2023. Over half (58%), however, recognize their weight loss goal is ambitious. Although 72 percent say losing weight this year is a major priority for them, nearly as many (71%) believe there are a lot of challenges making it difficult for them to lose weight.

Commissioned by Nutrisystem and conducted by OnePoll, the study reveals the biggest challenges people face while trying to lose weight, including maintaining willpower (28%), lack of motivation (27%), eating healthy foods (27%), and overcoming hunger (27%). Other major challenges people face include the pure difficulty of losing weight (26%), the expense associated with weight loss (25%), and even finding time to work out (25%).

Many place the blame on distractions in their lives like health issues (25%), money problems (23%), and social media (19%). Even where people work impacts their eating habits. Out of the 27 percent surveyed who say they work in a hybrid environment (half work-from-home, half in an office or on-location), 69 percent eat more frequently at home than they would at their workplace.

Losing weight may seem like a daunting task, but in reality, it doesnt have to be, says Courtney McCormick, corporate dietitian at Nutrisystem, in a statement. The best way to conquer your weight loss goals and overcome challenges is to find an affordable program that will help you every step of the way by providing things like real-time support, an intuitive app and meals that are portion-controlled, but protein-packed to help you stay fuller longer.

The study also reveals that 73 percent of Americans think losing weight is great at first, but then it slows down and plateaus. Similarly, 72 percent claim it feels like forever before they see any weight loss results. Even then, the average person can only tell theyve lost weight after dropping 20 pounds.

The reasons why people choose to lose weight are typically personal. Many want to improve their appearance (43%), feel more confident in themselves (39%), and to address major health concerns (39%). When it comes to discussing their weight loss journey, 44 percent tend to keep the goal to themselves, while 40 percent dont mind sharing their journey with others.

Losing weight can come with its share of setbacks, McCormick adds. But the best thing you can for your future self is make a commitment today to your present self. Weight loss is a journey, not a sprint. Aiming to lose a healthy 1-2 pounds per week will set you up for lasting success.

This random double-opt-in survey of 2,000 Americans aged 30 and above who have tried to lose weight in the last 5 years was commissioned by Nutrisystem between January 18 and January 23, 2023. It was conducted by market research company OnePoll, whose team members are members of the Market Research Society and have corporate membership to the American Association for Public Opinion Research (AAPOR) and the European Society for Opinion and Marketing Research (ESOMAR).

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Survey: 9 in 10 adults have tried losing weight in past 5 years -- but ... - Study Finds

Breakfast is widely considered the most important meal of the day. You have to be especially attentive to what you are eating on an empty stomach in the morning. You have to choose dishes that will not mess with your digestive system but will still keep you energised throughout the morning. If you are on a weight-loss diet, you have to be even more careful: it can be tempting to eat unhealthy types of carbs and sugar at that time of the day. So how do you resist cravings and ensure you have a wholesome meal for breakfast? The key is to opt for simple dishes with yummy flavours and easy recipes, like Coconut Oatmeal. This dish combines the goodness of oats and coconut, along with flavours and fruits of your choice. Here's why you should make Coconut Oatmeal your breakfast staple:(Also Read:7 Foods You Should Never Have On An Empty Stomach)

Coconut Oatmeal has two key ingredients: oats and coconut (raw/ milk). Both of these elements have wide-ranging benefits for your body, but they are especially helpful in weight management:How oats may help you lose weight:Oats are loaded with dietary fibre: one cup of oats is said to contain around 8 grams of fibre. At the same time, they are low in calories but high in protein. Thus, consuming them will keep you filled for longer and keep cravings at bay. They also have a low glycemic index and studies have shown that such foods are especially useful for weight loss.(Also Read:Healthy Diet: 5 Delicious Ways To Add Oats To Your Lunch)How coconut may help you lose weight:

Coconut can do wonders for your body and immune system.Photo Credit: Unsplash

Coconut milk contains medium-chain triglycerides (MCTs), a type of healthy fat that may aid in weight loss. They are also believed to help with insulin sensitivity, which in turn affects belly fat. However, due to its relatively higher calorie content, coconut milk needs to be consumed in moderation. You can still reap other benefits from drinking this milk, as it is said to regulate blood pressure, strengthen immunity and promote gut health. But if your primary goal is weight loss, pay attention to how much of this milk you consume.(Also Read:Did You Know? Why Coconut Meat Or'Nariyal Ki Malai'Is Great For Your Health)You can choose to simply add raw coconut to your oatmeal and substitute coconut milk with another option. Raw coconut is low in carbs and rich in omega-3 fatty acids, thus making it ideal for those on a weight loss diet. It boosts metabolism and also helps curb binge eating.

To make Classic Coconut Oatmeal, you need to add coconut milk to a saucepan and heat it over medium flame. Once it starts to boil, add in the oats, shredded coconut, cinnamon and salt to taste. You can also use natural jaggery as a sweetener. Stir lightly and cook till the porridge has thickened to your liking. Garnish with banana pieces and almonds. Click here for the full recipe

Coconut overnight oats are refrigerated in a jar for a few hours, once all the ingredients are mixed.Photo Credit: Pixabay

To make coconut overnight oats, all you need to do is add the usual ingredients to a mason jar or similar container. So, combine coconut milk, oats, fruit pieces, dry fruits, cinnamon, honey, etc. in a jar and store it (covered) overnight in the refrigerator. In the morning, mix the contents and enjoy chilled. You can also heat it slightly and add more coconut milk to thin the mixture.

If you don't have coconut milk, you can still infuse the flavours of coconut into your oatmeal or porridge. Simply grate raw coconut and add generous amounts of it to the milk after you mix in the oats along with the other ingredients. You can garnish your oatmeal with extra shredded coconut at the end.Delicious to taste and quick to put together, coconut oatmeal is a wonderful new dish to enjoy for breakfast. Try it for yourself and see!(Also Read:This Oats Banana Muffin Makes A Sweet Addition To Your Weight Loss Diet)Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Cooking Beyond Boundaries: Chef Gaggan Anand In Conversation With Gargi Rawat

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Want To Lose Weight? Try Making This Low-Cal Healthy Coconut Oatmeal - NDTV Food

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Last night, Real Housewives of Beverly HillsstarErika Jayne showed her slim new physique at the 2023 Billboard Women In Music event.

In a skinny, tailored suit, the 51-year-old performer revealed her weight loss transformation not long after her co-star Kyle Richards denied accusations of using Ozempic to shed pounds.

With Erikas blonde hair tied up in a bun, her face was completely visible. The star wore diamond earrings and sparkling silver cuffs, and she gripped a metallic clutch with teardrop pearls and evil eyes.

The A-list gathering acknowledges women in the music industry who have made significant contributions to the business and who, through their work and continued success, inspire generations of women to take on increasing responsibilities within the field, according to the magazines press release.

In February, castmate Kyle told the outlet she was frustrated to face allegations regarding Ozempic, a drug intended for diabetes.

When people try to blame my appearance on surgery or Ozempic, which would be completely irresponsible to use when diabetics cant get their hands on it, its really frustrating to me, said Kyle. It bothers me. Id rather just inspire people with what Im doing so they can try the same things Ive been doing and see what happens to them.

The star added, I didnt put a timeline on it. I felt amazing, and I thought, I dont feel like going back. I started taking it to the next level by working out two hours a day. I really make a point to eat well and take care of my body, and I feel like it shows.

Despite the accusations, Kyle said shes also received positive messages.

There have been trolls, but I went into my DMs, and I have been inundated with people explaining how Ive been an inspiration for them. People are really following my lead by giving up sugar and carbs or doing my workouts, she explained.

The Real Housewives of Beverly Hillsseason 13 is currently filming.

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PHOTOS: RHOBH Star Erika Jayne Reveals Shocking Weight Loss ... - Reality Blurb

Omega-3 fatty acids improve muscle activity and cell growth. They provide the starting point for making the hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. Omega-3 fatty acids can't be manufactured in the body. Fish oil, however, contains two omega-3s called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You can find DHA and EPA in fatty fish, (such as salmon, mackerel, and trout) and shellfish (such as mussels, oysters, and crabs). There are also some nuts, seeds, and vegetable oils that contain another omega-3 called alpha-linolenic acid (ALA). A great way to get your omega-3 fatty acids intake is with fish oil supplements which come in liquid, capsule, and pill forms. And, these supplements are also beneficial for weight loss.

READ MORE: 3 Supplements Every Woman Over 40 Should Be Taking For A Longer Life, According To Doctors

"While fish oil supplements are not usually recommended for losing weight, some research suggests that fish oil supplements may be beneficial," Sabat says. "Fish oil supplements contain Omega-3 fatty acids which have been linked to improved metabolic health and reduced inflammation, both of which will affect your ability to lose weight."

"Omega-3 fatty acids have been linked to improved metabolic health and reduced inflammation, which can help with weight loss," she explains."These fatty acids are known for their anti-inflammatory properties, and since inflammation makes it difficult to lose weight then including these in your diet may help you lose weight."

Not only does fish oil burn fat, but it has also been shown to improve blood pressure. "Your blood pressure will improve because fish oil is anti-inflammatory and a large contributor to high blood pressure is chronic inflammation in the body," Richards says. "Other characteristics of fish oil that make it beneficial for blood pressure aren't fully understood, but it is a well-documented fact that taking fish oil on a regular basis can improve high blood pressure."

And, Richards says that fish oil can also reduce swelling in the joints. "Because swelling from inflammation can cause further damage to joints, consuming this nutrient can have a protective side effect for joints. This essential fatty acid is anti-inflammatory and found in fish and others that are not consumed in large enough quantities in the standard American diet," she notes. "Therefore, adding omega-3 as a supplement can improve muscle and joint pain caused by inflammation from an overactive immune system." If you're still experiencing joint pain, try this simple stretch to reduce inflammation and aches.

So, adding more fish to your diet is one way to get more omega-3 fatty acids without taking supplements. And, Sabat stresses consuming wild-caught and other clean fish sources to avoid excess heavy metals and toxins. Wild-caught salmon can also help boost hair thickness and shine. Other sources of omega-3 fatty acids include walnuts, flaxseed, and some plant oils. But for anyone who's not too big on eating fish or walnuts, taking a fish oil supplement can be beneficial for your weight loss journey and your overall health. Especially if you're vegetarian or vegan!

READ MORE: People Who Take This One Supplement Stop Hair Loss For Good

Excerpt from:
The One Supplement That Will Help You Drop Extra Pounds Fast: Fish Oil - SheFinds

Weight loss programs have long pushed intense cardio exercises as the single way to reach your goals. And for women especially, it was once taboo to venture away from the gyms treadmill and elliptical stations. But that narrative is changing, and the reality is, weight training for weight loss can get you where you want to be, fasterand even make your results more sustainable, says Chad Barribeau, B.S., C.S.C.S., a field support director for D1 Training.

Keep reading to learn more about weight exercises for weight loss, including the best moves for beginners, must-have equipment, and how exactly pumping iron works to help you lose weight.

Weight training, also known as strength training or resistance training, is any exercise using weighted objects like dumbbells, barbells, or weight machines that increases muscle mass and strength, explains Amanda Capritto, C.P.T., ACE-certified personal trainer and writer at Garage Gym Reviews. You can also practice weight training using your own body weight.

Strength training aids weight loss by building muscle mass, which is more metabolically active than fat tissue, Capritto explains. The more muscle you build, the higher your resting metabolic rate rises, and the more calories you can burn while you sleep, walk, work, or sit on the couch, Capritto adds.

This perk isnt one youd get from cardio alone, because cardio burns calories solely by spiking the heart rate, forcing the cardiovascular system to work harder to supply blood and oxygen to working muscles. Still, in a perfect world, youre doing a little bit of both, says Barribeau, to maintain good cardiovascular health.

As with any weight loss plan, diet should also be considered, but weight training is the way to go if you dont plan to dramatically drop your calorie intake. Thats because muscle requires more calories to be maintained, Barribeau explains, so building it will naturally burn more calories and lead to weight loss.

The assumption that lifting weights automatically leads to bulking up or weight gain is a myth, says Barribeau. In fact, the growth spurt is actually way more difficult to achieve than most people realize.

What most people dont know is that bulkingor packing on a ton of muscle massis actually insanely difficult, says Capritto. It requires many hours in the weight room, eating a lot of calories and dialing in macronutrient ratios, and consistently performing near-maximal work. No one bulks by lifting weights at moderate intensity three to four times a week.

Barribeau adds that the only way to truly put on mass is by eating more calories than youre burning off in a single day.

The best workout program for losing body fat includes both strength training and cardio, says Capritto. For weight training, you can use a barbell to train your upper body, lower body, and even your core. She and Barribeau recommend starting with basics, such as:

If you dont have access to a barbell, you can use dumbbells, a kettlebell, or your own body weight, simplified as compound exercises like:

Rest periods, Barribeau adds, are just as important as getting the movements in, as they affect how efficiently you burn calories. We want to make sure that were working out proper work-to-rest ratios where were pushing ourselves without gassing ourselves out, he says.

With that, he recommends starting with four sets of anywhere between eight to 12 reps of your chosen exercises, with around 90 seconds of rest between each set. But depending on your endurance level and everything else, that could drop to as low as 60 seconds, or even be as high as about two minutes, he adds.

While acclimating to your new routine, Barribeau cant stress this enough: Dont rush it, he says. Be patient with it and be consistent. Capritto recommdends taking two rest days per week, and remembering to make room for lifestyle and diet changes where necessary.

While exercise is important for calorie burn, your diet plays a crucial role in weight loss and maintenance. Whether focusing on cardio or weight training, you should also pay attention to what you eat, get the right amount of sleep, hydrate adequately, and prioritize stress management, she says.

In addition to losing weight, Barribeau says strength training can also bring increased energy, decreased risk of injury, and improved flexibility and mobility. A lower body fat percentage, he says, can also reduce your risk of chronic disease and improve cardiovascular and mental health.

Kayla Blanton is a freelance writer who reports on all things health and nutrition for Mens Health, Womens Health, and Prevention. Her hobbies include perpetual coffee sipping and pretending to be a Chopped contestant while cooking.

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Weight Training for Weight Loss: Exercises, Tips, and More - Prevention Magazine

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