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People can lose weight and maintain this loss by taking several achievable steps. These include the following:

Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 2530 grams (g) daily.

Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.

Instead, people can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are types of unsaturated fat.

The following foods are healthful and often rich in nutrients:

Foods to avoid eating include:

In some cases, removing certain foods from the diet might cause a person to become deficient in some necessary vitamins and minerals. A nutritionist, dietitian, or another healthcare professional can advise a person how to get enough nutrients while they are following a weight loss program.

Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis.

Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.

People can also keep track of their body mass index (BMI) using a BMI calculator.

Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.

One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If one hour per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of 150 minutes every week.

People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity. This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle.

In the same way that recording meals can psychologically help with weight loss, people may also benefit from keeping track of their physical activity. Many free mobile apps are available that track a persons calorie balance after they log their food intake and exercise.

If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels:

Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen.

However, prior medical evaluation may be advisable for some people, including those with diabetes. Anyone who is unsure about safe levels of exercise should speak to a healthcare professional.

It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as empty calories because they provide extra energy content without offering any nutritional benefits.

Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee. Adding a splash of fresh lemon or orange to water can provide flavor.

Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water.

Eating too much of any food, even low-calorie vegetables, can result in weight gain.

Therefore, people should avoid estimating a serving size or eating food directly from the packet. It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion.

The following size comparisons can be useful for monitoring food intake when dining out:

These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available.

Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.

Making more healthful food choices is a direct outcome of becoming more in tune with the body.

People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety.

It is important to focus on being satisfied after a meal rather than full and to bear in mind that many all natural or low-fat foods are not necessarily a healthful choice.

People can also consider the following questions regarding their meal choice:

Many social and environmental cues might encourage unnecessary eating. For example, some people are more likely to overeat while watching television. Others have trouble passing a bowl of candy to someone else without taking a piece.

By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers.

Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss.

People looking to lose weight or keep it off should clear their kitchen of processed or junk foods and ensure that they have the ingredients on hand to make simple, healthful meals. Doing this can prevent quick, unplanned, and careless eating.

Planning food choices before getting to social events or restaurants might also make the process easier.

Embracing the support of loved ones is an integral part of a successful weight loss journey.

Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress.

Other avenues of support may include:

Weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated.

Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult.

Some people might need to reset their goals, potentially by adjusting the total number of calories they are aiming to eat or changing their exercise patterns.

The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.

Successful weight loss does not require people to follow a specific diet plan, such as Slimming World or Atkins. Instead, they should focus on eating fewer calories and moving more to achieve a negative energy balance.

Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate, fat, and protein in the diet.

A reasonable weight loss goal to start seeing health benefits is a 510 percent reduction in body weight over a 6-month time frame.

Most people can achieve this goal by reducing their total calorie intake to somewhere in the range of 1,0001,600 calories per day.

A diet of fewer than 1,000 calories per day will not provide sufficient daily nutrition.

After 6 months of dieting, the rate of weight loss usually declines, and body weight tends to plateau because people use less energy at a lower body weight. Following a weight maintenance program of healthful eating habits and regular physical activity is the best way to avoid regaining lost weight.

People who have a BMI equal to or higher than 30 with no obesity-related health problems may benefit from taking prescription weight-loss medications. These might also be suitable for people with a BMI equal to or higher than 27 with obesity-related diseases.

However, a person should only use medications to support the above lifestyle modifications. If attempts to lose weight are unsuccessful and a persons BMI reaches 40 or over, surgical therapy is an option.

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Successful weight loss: 10 tips to lose weight - Medical News Today

When it comes to losing excess fat, its a given that dieting can help you burn off those extra pounds. However, while eating less can help you get a fitter body, many people find the process of counting calories and depriving themselves of their favorite foods taxing and, as such, find it hard to stick to a strict diet. Luckily, there are various proven ways to lose weight without dieting.

You will have to make certain changes. However, instead of cutting down on eating and dealing with the mental woes of dieting, you can lose weight by increasing your activity, changing the times you eat, or even using certain tricks to boost your metabolism. Using these tricks together can result in significant weight loss. Here are 8 proven ways to lose weight without going on a diet.

Cardiovascular exercise such as running, cycling, or stair climbing can do wonders for burning calories and reducing your body fat. And while those who avoid dieting probably dont want to start rigorous exercise routines, you can get amazing results by doing short cardio workouts before eating.

A study from the British Journal of Nutrition found that those who did cardio in the morning in a fasted state (i.e. before eating) burned a whopping 20 percent more fat than those who ate a meal beforehand. This is because when your body is in a fasted state, it burns fat for energy instead of carbs. As such, working out for just 20 minutes each morning can work wonders.

Even if youre not a fan of reducing your calorie intake or increasing your physical activity, you can often lose a few extra pounds simply by working on your sleep schedule. Sleeping less can make you feel more fatigued throughout the day, but it can also cause you to gain more fat.

A 2010 study in the Annals of Internal Medicine journal found that just three extra hours of sleep resulted in subjects burning 400 calories a night. In addition to that, subjects who got 8.5 hours of sleep per night lost 60% less muscle than those who got 5.5 hours of sleep per night, and extra sleep helped boost their metabolisms.

Another proven way to lose weight that doesnt involve going on a strict diet is to simply drink more water. Some people worry about drinking more water as the extra water weight can raise the number on the scales. However, this weight gain is only temporary and youll ultimately burn a lot more fat.

Whats more, a 2013 study in the Journal of Clinical and Diagnostic Research found that girls who drank 500ml of water before each meal lost more weight and reduced their body mass index without any other dietary changes. As such, you should try drinking half a liter of water before each meal to boost your metabolism and reduce your hunger.

Increasing your protein intake is one of the best ways to boost your metabolism and lose more weight. A 2008 study in the American Journal of Clinical Nutrition found that protein increases feelings of fullness, reduces your hunger, and naturally helps you eat fewer calories. Its also great for building muscle, which will result in more fat loss.

Fortunately, you dont have to change your entire diet to get more protein. Many people see positive effects simply by drinking a couple of protein shakes each day. However, you might want to enhance your results by eating a high-protein breakfast to kickstart your metabolism and make yourself feel more full.

Dieting isnt the only way to burn extra fat. Interestingly, you can consume a lot of calories each day yet still manage to lose weight as long as you only eat your daily meals within a short window. This is known as intermittent fasting and many athletes swear by it.

Intermittent fasting generally involves getting all your daily meals within an 8-hour window and fasting for the remaining 16 hours before eating again. When your body is in a fasted state, itll turn to fat stores for energy, resulting in you lowering your fat mass and ultimately losing weight. However, youll still need to avoid overeating during the eating window.

Daily stress and high anxiety levels can be incredibly counterproductive for those who want to lose weight. Stress and anxiety elevate your cortisol levels, which induces hunger and cravings for comfort food. This can quickly result in you overeating if youre not careful.

Fortunately, there are various natural ways to manage your stress and anxiety levels. Exercising is a great way to reduce stress while also losing weight. Ensuring that you get more than 8 hours of sleep each night will also help significantly. You should also avoid daily stressors. For instance, if you find your daily commute to work stressful, try walking or cycling instead.

If youre not a fan of dieting, one of the best ways to keep your body in check is by resistance training. Training with heavy weights not only helps you burn calories but can also help you build extra muscle. For every extra pound of muscle you gain, your body will burn more calories even when its resting.

It also has other benefits. For instance, when you lift weights, more of the food you eat will go to repairing and rebuilding your body, meaning you can gain muscle while losing fat. In many cases, those who lift weights even find that they can eat more than they usually would while still maintaining or even losing weight.

While various vitamins and minerals help to keep your body in check and potentially boost weight loss, vitamin D is arguably the most important. Many people suffer from vitamin D deficiencies, which can often result in metabolic syndrome, depression, and anxiety, all of which will contribute to weight gain.

Its also surprisingly easy to boost your vitamin D levels. Spending 30 minutes in the sun each day can help naturally increase your vitamin D levels. Certain drinks, such as fortified orange juice, are also high in vitamin D. You can also take vitamin D supplements to keep your vitamin D levels high.

While the fastest and most effective way to lose weight is to combine a healthy diet with a good exercise routine, you can try these effective options that dont involve going on a diet. Whether youd rather intermittently fast each day, drink more water, or simply sleep more, all of these things can contribute to weight loss.

Of course, for the best results, you should try as many of these tips as possible in conjunction. Soon enough, youll notice that you find it much easier to lose weight. With that said, keep in mind that youll likely still gain weight if youre overeating.

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8 Proven Ways To Lose Weight Without Dieting - SciTechDaily

A woman tired of people praising her weight loss is being cheered online, after her post lamenting the treatment of "fat" people went viral.

Posting to Reddit on Tuesday, user u/euisalk said she was fed up with people being nicer to her since slimming down, as well as angry at the way she was treated prior to her weight loss.

Unfortunately, her newfound confidence led to an "awkward" confrontation with some fatphobic relatives at a family party.

In less than a day, the woman's post has received over 11,000 likes and more than 1,200 comments, with users applauding the woman for taking a stand.

Research indicates that fatphobia has an impact on overweight people in a number of ways. A 2017 study found that overweight candidates were less likely to be hired, while weight stigma in the medical profession can lead to adverse health outcomes for patients, especially those from Black and Latinx communities.

According to a 2021 study by Harvard University, weight discrimination is rising, with fat-shaming on social media contributing to the increase.

Experiencing weight stigma can lead to issues such as depression, anxiety, low self-esteem and a negative body image.

However, rather than spurring people to lose weight, weight-shaming can lead to disordered eating and exercise avoidance, leading to poorer physical health.

In her post, euisalk wrote she had "been fat since childhood" and detailed her struggles with weight stigma throughout her life.

"Growing up fat was hard," she wrote. "You're the brunt of jokes, mean and snide comments, any little pain you have at the doctors must be because of your weight.

"You're not allowed to complain about being too hot in the summer. Your food choices are scrutinised to death: eat a salad, well done!!!! It's so healthy!!!! Good on you for trying to lose weight!!! Eat a burger? That's why you're fat.

"It was exhausting."

However, the Redditor had recently lost weight after developing a healthy exercise routine and swapping to a vegan diet, and has noticed a big difference in how people treat her.

"Went from size 18/20 to 10/12," she wrote. "I'm ambivalent about the weight loss, angry about the treatment of it."

Since losing weight, the poster says people have been "nicer" to her, despite no change to her personality.

"Like they'll greet me where they didn't before," the Redditor wrote. "I walk into a store and the staff comes to offer me help.

"My instagram likes have never been higher. Men hit on me and point out other aspects of my personality other than being funny."

The woman wrote she is "infuriated" that people "treat her with basic human decency" now she is smaller, even her relatives. At a family event, several people fawned over her and asked for weight-loss tips, upsetting the poster.

"I asked people to stop commenting on my body as it was making me uncomfortable," the poster wrote. "They persisted until I snapped."

The poster "curtly but firmly" told her family she is disgusted by how they treat her. For example, taking a sudden interest in her life now she is thinner, or cousins who previously snubbed her asking her to hang out.

"It makes me sad that I could have had the love and support of my family all these years had I not been fat," she wrote.

After the blow-up, everyone went silent, with the family leaving soon afterward. On the way home, the poster's mom and dad berated her in the car for making the situation "awkward."

"They said I should have just said thanks and not ruined the family gathering," she wrote. "AITA?"

Redditors praised the poster for confronting her fatphobic family, with _daikon telling her to "be proud" of herself.

"What you've described in this post is you deciding to love yourself," the user wrote.

"People have an unfair bias and we need to learn that it's unacceptable," wrote Commercial-Pear-543.

While Young_Coastie said: "As someone who has been both heavy and slim, it is infuriating the way we are treated based solely on this one factor.

"You did good, don't let your family shame you into silence."

Newsweek has reached out to u/euisalk for comment. We could not verify the details of the case.

If you have a similar family dilemma, let us know via life@newsweek.com. We can ask experts for advice, and your story could be featured on Newsweek.

Read more:
Family Blasted for 'Disgusting' Reaction to Woman's Noticeable Weight Loss - Newsweek

Eating fewer calories than people burn is usually the go-to way of losing weight. But for menopausal women, experts suggest this method might have an adverse effect on their desired goals in the long-run.

If women want to shed pounds, nutritionists at Forth suggest changing their diet is the first step they should take.

Not only that, but they must also be conscious of how much they are eating.

It is common knowledge that consuming excessive amounts of even the healthiest food will still promote weight gain.

Forth's experts said: "It is considered one of the most effective ways to lose weight."

READ MORE:Diet: Expert warns against common mistake

The experts advised: "If you are considering a calorie deficit to lose weight in menopause, its important to ensure you are consuming enough calories to fuel your body.

"You should also be achieving a well-balanced diet to support your body through the tricky transition."

According to research, the number of calories women burn during rest declines during and after menopause.

So while eating less is usually at the top of everyone's list of dieting strategies, eating so few calories can sometimes make weight loss harder.

READ MORE:Michael Mosley weight loss: Remove three foods to stay slim

Studies have found that restricting calories to low levels can cause loss of muscle mass and a further decline in metabolic rate.

So while very low-calorie diets may result in short-term weight loss, the effects on muscle mass and metabolic rate will make it hard to keep the weight off.

Not only that, but insufficient calorie intake and decreased muscle mass may lead to bone loss, according to Healthline.

The NHS states that the current recommended guidelines for an adult woman's calorie consumption is 2,000 calories a day.

But according to the 2015-2020 Dietary Guidelines for Americans, women are likely to need between 1,600 and 2,400 calories.

This depends on their age, size, height, lifestyle, overall health, and activity level.

For menopausal women, MiddlesexMD suggests a sedentary older woman in her 50s and 60s should consume about 1,600 calories per day.

But if a woman is more active, they can bump the number up to 1,800 calories.

Excerpt from:
The diet method that's 'not as effective' for menopausal women - expert warning - Express

One of the simplest and tastiest breakfast recipes is cheela. In India, it is a very popular breakfast option when you don't have much time to spend in the kitchen. The best part about it is that you can personalise it to your tastes by including your preferred vegetables and seasonings. It is delectable yet healthful. Chilla is also very beneficial for weight loss. This savoury pancake is rich in essential nutrients, including protein and vitamins. It works as a significant health booster. It is also easily digestible and filling at the same time. A quick cheela served with sauce, chutney, and a breakfast beverage makes a wholesome meal. Additionally, you can add a number of variants to it if you become tired of eating the same kind of cheela. Check out some of the unique, delicious and healthy cheela recipes you must try. (Also read: Recipe: Make these tasty and healthy recipes from poha)

(Recipe by Instagram/thebriskkitchen)

Ingredients:

Method:

- In a grinder add pre-soaked rice, pre soaked urad dal and water. Grind to a smooth batter. Transfer to a mixing bowl.

- Add chopped ginger, chopped green chilli, cumin seeds, baking soda, chopped coriander, salt and chopped onion. Mix well. Add water and mix well.

- Pour out a ladleful of this mixture on a hit pan greased with cooking oil. Spread out like a dosa.

- Cook on a low/medium heat and flip over a couple of times to cook on both sides. And your yummy cheela is ready to serve.

2. Tomato Cheela

(Recipe by Instagram/thebriskkitchen)

Ingredients:

Method:

- In a blender add chopped tomato, chopped ginger and dried kashmiri chilli. Blend to a smooth batter and transfer to a mixing bowl.

- Add semolina, rice flour, wheat flour, black pepper, cumin seeds, salt, chopped coriander and chopped onion, whisk well and keep aside for 15-20 minutes.

- Heat a pan and grease it with some cooking oil. Pour and spread a ladle of batter and spread to form a cheela.

- Add some oil on top of cheela. Once cooked in 1 side flip over and cook on the other side. And Cheela is ready to serve with fresh chutney.

3. Italian Cheesy Cheela

(Recipe by Instagram/thebriskkitchen)

Ingredients:

Method:

- In a blender add moong dal, cumin seeds, black pepper, salt, besan and bland it properly.

- Add chopped onion, chopped tomato, chopped coriander leaves, mixed herbs, cheese in the batter.

- Heat flat pan add oil and a big spoonful of mixture in it a spread it evenly, cook till crisp and golden brown on both sides.

- It's ready! pack it with mayonnaise or chutney.

4. Palak Moong Dal Cheela

(Recipe by Chef Tarla Dalal )

Ingredients:

Method:

- Combine the yellow moong dal and enough water in a deep bowl and soak for 2 hours. Drain well.

- Blend in a mixer along with cup of water till smooth.

- Transfer the mixture into a deep bowl, add all the remaining ingredients and approx. cup of water and mix well.

- Heat a non-stick tava (griddle) and grease with a little oil. Pour a ladleful of the batter on it and spread it in a circular motion to make a 175 mm. (7) diameter circle.

- Cook for 1 minute on a medium flame. Smear a little oil over it and along the edges.

- Flip over and cook on the other side as well. Cook on a medium flame till the cheela turns brown in colour and crisp. Serve immediately with green chutney.

5. Oats Dal Cheela

(Recipe by Instagram/herhealthypalate)

Ingredients:

Method:

- Soak the dal and oats for overnight.

- Strain the water and blend it with garlic and green chillies and salt till it get smooth.

- Add finely chopped onion and cilantro and mix well. Just before making it , add a pinch of baking soda and mix it well.

- On hot pan , pour the batter and with ladle make it like dosa or cheela.

- Brush some oil on top and let it cook on medium flame. Flip the other and cook. Cheela is ready to serve with chutney of your choice.

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5 mouth-watering cheela recipes to lose weight and stay healthy - Hindustan Times

Whenever we embark on a weight loss diet, we tend to make drastic changes in our diet. Most of us make salads a major part of our diet, as it is a known low-calorie meal. But what about balanced nutrition that our body needs? You might be one of those who have switched to salads but still don't see their weighing scale tipping to the lower side. Weight loss diet need not to be extreme. It should be a healthy mix of various nutrients to keep our body healthy and agile. Health expert Nidhi S shares some diet tips to keep in mind before making huge changes to our diet.

Most of us fear weight loss diet, thinking that we need to let go of our favourite foods and get stuck with only boring foods. But it really is just a myth. You can have tasty foods too in your weight diet. It's all about striking the right balance.

Nidhi S suggests these three tips before formulating your weight loss diet. "It is not about making too many changes in your diet but about: Understanding the right proportions, adding variety for better nutrition, and having right feelings towards the food you eat, she adds."

(Also Read:Try These 7 Healthy Salad Recipes For Every Season)

She further talks about having salads for weight loss. "Even if you are eating salad, you might not lose weight. This is because of the feeling you have towards that food. Food which is consumed without right feelings will not get well digested in your gut. Your psychology plays a role in the digestion of food. On the other hand, if you consume a little rice which is your favourite food, it might not cause any harm and even with a small quantity, you will be satiated."

Doesn't this gives us all relief? It's so important to eat with your heart, and only then you'll reap the benefits of the food you are consuming. Eat healthy and stay fit.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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Switching To Salads For Weight Loss? Take Note Of These Tips - NDTV Food

You may dream of having a tighter, more toned figure while you work hard to shed a few pounds. But if you end up with saggy skin after a significant amount of weight loss, youre bound to feel a tad upset. Losing weight to manage obesity can considerably decrease your chance of developing various diseases. However, it sometimes leads to loose skin.

This is a pretty common side effect of weight loss. In fact, up to 70 percent of those who undergo bariatric surgery may also experience it, according to a review published by PubMed Central and the National Center for Biotechnology Information. Even though this can be normal and not an indication of a concern, it can nonetheless be uncomfortable and make your skin appear older. So, how to tighten skin after weight loss? Lets find out.

Health Shots spoke to Dr Rinky Kapoor, Consultant Dermatologist, Cosmetic Dermatologist and Dermato-Surgeon, The Esthetic Clinics, to suggest some best ways to overcome this skin issue due to weight loss.

Dr Kapoor says, Apart from the cosmetic factors, maintaining a healthy weight also brings with it many health benefits such as good heart and metabolism and a glowing skin. There is only one side effect of losing weight and that is loose and dull skin.

Those who have undergone significant weight loss because of exercise or through bariatric surgery, often find the loose skin frustrating. Dr Kapoor says, The amount of loose skin is not proportional to how much weight you lose but it is also affected by many factors such as your eating habits, genetics, smoking and sun exposure.

The good news is that some simple treatments can help prevent or treat loose skin. He adds, Loose skin happens because of loosening of collagen and elastic fibres. This not only makes you look aged but the skin folds can also be a breeding ground for bacteria, causing infection and chafing.

Building muscle mass through muscle strengthening and weight training exercises can help fill out the skin and decrease the appearance of loose skin. As a result, your skin will look firmer and better.

When it comes to diet to tighten your skin, it is important that you add collagen. It is found in bone broth, eggs, meat, fish and spirulina. Dr Kapoor says, Including a protein-rich diet with plenty of water will also make your skin elastic and flexible and prevent dehydration. You should also include vitamin C and E rich foods to help improve collagen and skin health.

Non-invasive treatments such as use of radiofrequency and infrared light deliver energy under the skin and cause the cells to contract to shrink and new collagen and elastine are formed. The result is firm and flexible skin.

These include a group of procedures such as the popular tummy tuck, arm lift, breast lift, face lift and lower body lifts. The surgeon removes the excess skin and fat from the body and wraps the skin around to smoother appearance. However, for this surgery, you need to have had a stable weight for the last six months and it should be more than two years since the weight loss surgery.

This may not be a very effective solution but it can definitely make a difference. Firming creams help to improve the appearance of the skin by boosting collagen production and elastin molecules. Always choose one that contains anti ageing ingredients such as collagen and retinoids. Use them daily and maintain a healthy skin care routine.

You must have already seen compression garments in the market that claim to take care of loose skin. However, keep in mind that they do not improve loose skin but only minimize the cosmetic side effects of loose skin. It can help reduce irritation, pain, itching, and the risk of infection but doesnt tighten the skin.

Discuss with your cosmetic surgeon about the right treatment for maintaining weight loss and preventing and treating loose skin.

Read more:
Weight loss can result in saggy skin, but it can be prevented! Heres how - Health shots

What do you do to lose weight? Gym, diet and everything in between?

However, if your strategy and foundation aren't correct, weight loss starts looking like an impossible task.

Remember that you'll need to make some permanent changes to your lifestyle and adopt healthy habits to lose weight and maintain it for a long time.

Now the question is, how can you make those permanent changes? You have to follow these six steps to achieve success when you're trying to lose weight permanently.

Table of Contents

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Long-term weight loss also requires commitment along with time and effort. If you want to lose weight, you must make sure that you are ready to make permanent changes in your eating and activity habits. Before your preparation you must ask yourself these questions:

If you need help with stress or feelings, you should talk to your doctor. When you're ready, it'll be easier for you to set goals, stay committed, and change habits.

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Remember that no one else can make you lose weight. You have to make changes in eating and exercise for yourself. To stick with your weight loss plan, you need to find what motivates you.

Make a list of what's important to help you stay motivated and focused, whether it's an upcoming vacation or better health. Then find a way to make sure you remember your motivational factor when you're about to stray from your goals. For example, you can post a motivational note for yourself on the pantry door or refrigerator.

To support your weight loss journey, choose people who can encourage you in a positive way without being shy. Find people who will listen to your concerns and feelings, spend time with you exercising or creating a healthy menu, and help you develop a healthy lifestyle.

If you prefer to keep your weight loss plan private, hold yourself accountable by regularly checking your weight, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

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Setting weight loss goals is a better option. But do you really know what your real goal is? Over the long term, aiming to lose 1 to 2 pounds (0.5 to 1 kg) a week is a smart decision.

To typically lose 1 to 2 pounds in a week, you need to burn 500 to 1,000 calories through a low-calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal for a beginner. If you weigh 180 pounds (82 kilograms), your goal might be 9 pounds (4 kilograms).

Even this level of weight loss can help reduce the risk of chronic health problems such as heart disease and type 2 diabetes.

When you're setting goals, think about both the process and the outcome of the goal. "Walk for 30 minutes every day" is an example of a precise goal. An example of achieving a target is "losing 10 pounds".

You don't have to have a solid goal, but you should definitely set a process goal because changing your habits is the key to weight loss.

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When adopting a new eating style to promote weight loss, you should reduce your total calorie intake. But reducing calories doesn't mean giving up on taste or satisfaction.

You can reduce your calorie intake by eating more plant-based foods, fruits, vegetables and whole grains. Try a variety of foods to achieve your goals without sacrificing flavour or nutrition.

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You can also lose weight through physical activity and calorie restriction, but exercise is still very important. Exercise can help you burn extra calories, which you cannot reduce with diet alone.

Exercise also provides many health benefits, including boosting your mood, strengthening your cardiovascular system, and lowering your blood pressure.

Exercise also helps in maintaining weight loss. Studies show that people who maintain a low weight for a long time have more physical activity.

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If you want to lose weight over the long term, just eating healthy foods and exercising for a few weeks or months isn't enough. These habits should become a way of life. Lifestyle changes begin with an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working on a strategy to gradually change the habits and attitudes that have stalled your previous efforts.

Then recognize your challenges and move on. Plan how you will deal with them. If you deal with them once, you can be successful in losing weight forever.

Continued here:
6 Simple Steps To Follow When You're Trying To Lose Weight - MensXP.com

MONDAY, Aug. 22, 2022 (HealthDay News) -- "You can't run from the fork."

It's an old weight-loss saying, reminding folks that diet is more important than exercise when it comes to shedding excess pounds.

But is that true for everyone?

New research suggests there's a category of "diet-resistant" people who need to work out and watch what they eat if they want to shed pounds.

In fact, these folks should prioritize exercise, because it decreases their fat mass and boosts their muscles' ability to burn calories, the Canadian study concluded.

We found that the slow losers responded much better to exercise than the fast losers did," said senior study author Mary-Ellen Harper. She is research chair of mitochondrial bioenergetics at the University of Ottawa.

"We hope these findings will allow a better, more personalized approach for adults with obesity who are seeking to lose weight, and especially those individuals who have very great difficulties losing weight," Harper said.

She noted that previous research has shown that the ability of muscle cells to burn energy varies widely between people.

People who struggle to lose weight tend to have very efficient muscle cells; these cells are very good at storing energy rather than burning it away, Harper said.

In fact, sometimes a diet will slow down a person's metabolism even more, said David Creel, a psychologist and registered dietitian in the Bariatric and Metabolic Institute at the Cleveland Clinic.

"Their metabolism reacts to this lower calorie intake by becoming even more efficient," Creel said. "They're not going to respond as well because they're just not burning as many calories."

To see if exercise could change that up, Harper and her colleagues mined clinical data from more than 5,000 people who'd participated in a low-calorie weight-loss program at Ottawa Hospital.

The program restricted people to 900 calories a day, but there still was a group of people who lost weight at a much lower rate than others.

From those records, the researchers matched 10 "diet-resistant" people with 10 "diet-sensitive" women, and had them all take part in a six-week exercise program. The participants were matched based on their age, weight and BMI, and told to eat as usual.

Participants worked out three times a week. Each exercise session consisted of 30 minutes of treadmill walking, followed by weightlifting and core strength training.

"We do know from the exercise physiology literature that you don't have to do that much to receive health benefits from exercise interventions," Harper said. "The greatest benefits are at the lower end of the spectrum of physical activity."

The exercise didn't cause weight loss in either group, but the workouts decreased fat mass, waist circumference and body fat only in the diet-resistant participants.

Diet-resistant people also tended to have greater improvements in their muscle cell metabolism, researchers discovered. Their muscles started to burn more calories, even at rest.

One expert said those changes likely would have eventually led to weight loss.

"I think if the intervention had been longer, there may have been a difference in weight loss between the groups," said Dr. Reshmi Srinath, director of the Weight Loss and Metabolism Management Program at the Icahn School of Medicine at Mount Sinai in New York City

The Canadian research team is now recruiting for a follow-up study with a larger sample size.

People who struggle to lose weight tend to have "pear-shaped" obesity, with their extra weight in the hips, thighs and butt, as opposed to "apple-shaped" bodies with excess weight around their middle, Harper and Creel said.

Previous studies have shown that regular physical activity is one of the best predictors of who will be able to keep lost weight off.

Creel noted that the exercise in this study was relatively mild, and that people might experience even better results if they can get between 250 and 300 minutes of physical activity a week.

"We know that maybe a higher level of exercise is needed for some people to keep weight off than is needed just for general health," said Creel, noting that U.S. guidelines call for 150 minutes of cardio a week to maintain health.

The new paper shows that exercise could be the key ingredient for people who have trouble losing weight solely through diet, Creel said.

"I think it's just important that we understand that not everyone responds to diet in the same way," Creel said. "I think that helps us kind of take away that judgment around people who are maybe struggling within an intervention."

The new study was published recently in the eBioMedicinejournal.

More information

The Harvard T.H. Chan School of Public Health has more about physical activity and weight control.

SOURCES: Mary-Ellen Harper, PhD, research chair, mitochondrial bioenergetics, University of Ottawa, Canada; David Creel, PhD, RD, psychologist and registered dietitian, Bariatric and Metabolic Institute, Cleveland Clinic, Ohio; Reshmi Srinath, MD, director, Weight Loss and Metabolism Management Program, Icahn School of Medicine at Mount Sinai, New York City; eBioMedicine, Aug. 11, 2022, online

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Are You Among the 'Diet-Resistant'? Workouts May Be Key to Weight Loss - HealthDay News

When a patient says, I am on an intermittent fasting diet regimen, my mind goes to fasting as an ancient religious ritual by wise men of the past, and its continuing practice in most religions. I am also reminded of a Hindi movie where the protagonist goes on a punitive 30-day fast after committing a sin. Religious people remind me that the purpose of fasting is to strengthen the mind, detoxify the body and to add years to life. Looks too good, or maybe only some parts are good.

A fasted state rings physiological alarm bells to body systems. It sets in motion three important processes: maintenance and repair, consolidating security (stress responses) and switches on the survival mode. The body stops using sugar as fuel and instead starts consuming an acid called ketone bodies. When fasting is intermittent or prolonged but provision of essential nutrients is ensured, body systems become better protected and survival is enhanced. Studies in animals show that fasting prolongs life. Indeed, among so many potential options, this may be the only way to prolong life.

Unlike research in animals, whose lifespan is limited hence permitting survival studies, it is impossible to do so in humans. Hence, we look towards other benefits which could be studied over a short time; weight loss, decrease in blood sugar and so on. These processes have been studied using three fasting regimens, alternate day fasting, 5:2 fasting (2 days fasting in a week) and time restricted eating (8-18 hours daily fasting, akin to Ramadan fasting). Results are mostly good in human studies. Body weight, body fat, blood pressure and cholesterol decreases. Weight loss over 6-12 months ranges from 3-10 per cent. Patients with diabetes improve their blood glucose profile. Fat from organs gets dissolved, thus enabling better functional state. Finally, there is some experimental data to show that it may increase memory and delay onset of Alzheimers disease.

The questions arise, should we leave traditional daily calorie restrictive eating (eating a low calorie diet daily without fasting in hours or days) and embrace intermittent fasting as an approach to weight loss and metabolic control? Could these fasting diets be integrated into the lifestyle of everybody? These are some of the unknowns that we are facing today. Most studies comparing fasting diets with calorie restrictive diets are of short duration (3-6 months). A few studies of one year duration show no difference between intermittent fasting regime and daily calorie restriction diets. Further, people are also not able to follow stricter regimen like alternate day fasting, and many dropouts are seen in studies.

Our fasting sages were very calm, composed and energetic, but that may not always be the case in those following intermittent fasting. Some people develop irritability, mood disorders, dizziness, fatigue and headache, especially during the early days of the diet regimen. Some patients with diabetes may have a surge of blood glucose in a non-fasting period because of unselected and high calorie consumption (I can eat whatever I want during the non-fasting period).

Patients with diabetes must also follow caution as they may have low sugar levels (hypoglycemia), especially during fasting periods, and high sugar during non-fasting periods, thus majorly upsetting metabolic balance. Such ups and downs of blood sugar may weaken organ systems. Another important point: patients with diabetes taking SGLT2 inhibitor drugs (Empagliflozin, Canagliflozin and Dapagliflozin) may face particularly hazardous and acutely developing acidic body ailment (ketoacidosis). Finally, once you lose body fat with intermittent fasting, you may lose muscle too; and, become weaker! Hence you cannot learn intermittent fasting from the internet and have a go at it. Your hand must be held by nutritionists and physicians when you decide to walk this way.

If you want weight loss and good control in diabetes, blood pressure and lipids, traditional daily calorie restrictive diets and intermittent fasting diets both produce similar results. However, if you want a longer life and stop memory loss and brain degenerative diseases, intermittent fasting has positive potential, although no long-term human studies are available. So, what will it be? A long-term intermittent fasting? Probably only for a few who can follow it, and with uncertain benefits.

(The author is a Padmashree awardee and has written the book Diabetes with Delight)

Read more:
Does intermittent fasting help lose weight? Is it a safe choice for diabetics? - The Indian Express

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