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A study shows that self-compassion helps individuals manage setbacks in weight loss by improving mood and self-control, suggesting its an effective strategy for achieving and maintaining weight loss goals.

Weight loss presents a significant challenge, primarily due to the easy availability of tempting, high-calorie foods. Even with strong resolve, its easy to find oneself indulging more than intended. Such slip-ups can lead to feelings of frustration and discouragement, causing many to give up on their objectives.

A new study from the Center for Weight, Eating and Lifestyle Sciences (WELL Center) in Drexel Universitys College of Arts and Sciences explored whether practicing self-compassion or treating oneself with the same care and kindness that people typically offer to their loved ones helps people become more resilient to these overeating setbacks.

Recently published in Appetite, researchers found that when study participants had more self-compassionate responses to their lapse, they reported better mood and self-control over their eating and exercise behavior in the hours following the lapse. The findings suggest that self-compassion can help people engage in healthier weight loss behavior by helping them become less demoralized by setbacks.

Many people worry that self-compassion will cause complacency and lead them to settle for inadequacy, but this study is a great example of how self-compassion can help people be more successful in meeting their goals, said Charlotte Hagerman, Ph.D., an assistant research professor in the College and lead author. The road to achieving difficult goalsespecially weight lossis paved with setbacks. Practicing self-compassion helps people cope with self-defeating thoughts and feelings in response to setbacks, so that they are less debilitated by them. In turn, they can more quickly resume pursuing their goals.

Hagerman and colleagues collected data from a group of 140 participants who were trying to lose weight through a group-based lifestyle modification program. Participants responded to surveys on their smartphones multiple times a day to report whether they had experienced a dietary lapse eating more than they intended, a food they didnt intend, or at a time they didnt intend and the extent to which they were responding to that lapse with self-compassion. The researchers also asked about participants moods and how well they had been able to practice self-control over their eating and exercise behavior since the last survey they responded to.

Hagerman noted that weight loss and maintenance are extremely difficult, and people typically blame themselves for a lack of willpower.

In reality, we live in a food environment that has set everyone up to fail. Practicing self-compassion rather than self-criticism is a key strategy for fostering resilience during the difficult process of weight loss, said Hagerman. The next time you feel the urge to criticize yourself for your eating behavior, instead try speaking to yourself with the kindness that you would speak to a friend or loved one.

For example, instead of a person saying to his or herself, You have no willpower, reframe it to a kinder and truer statement: Youre trying your best in a world that makes it very difficult to lose weight. Hagerman added that this isnt letting yourself off the hook but giving yourself grace to move forward in a highly challenging process.

The research team hopes this will lead to more effective interventions that teach people how to practice self-compassion in the moments that they experience setbacks, such as overeating or weight gain. They also hope to study the best strategies to teach people how to practice true self-compassion, reducing self-blame and criticism, while also holding themselves accountable to their personal standards and goals.

It can be easy for the message of self-compassion to get muddied, such that people practice total self-forgiveness and dismiss the goals they set for themselves, said Hagerman. But weve shown that self-compassion and accountability can work together.

Reference: The role of self-compassion and its individual components in adaptive responses to dietary lapses by Charlotte J. Hagerman, Marny M. Ehmann, Lauren C. Taylor and Evan M. Forman, 22 August 2023, Appetite. DOI: 10.1016/j.appet.2023.107009

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Study says just one day of exercise a week can help you lose weight - The Anniston Star

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Recent research reveals that unintentional weight loss significantly raises the risk of cancer diagnosis within a year. The study, which evaluated over 157,000 health professionals, emphasizes the necessity of consulting a doctor for unexpected weight loss to facilitate early detection and treatment of cancer, despite the studys demographic limitations.

A study from the Dana-Farber Cancer Institute indicates that unintentional weight loss is linked to a heightened risk of receiving a cancer diagnosis within the next year.

If you are losing weight and you arent trying to lose weight by making changes in your exercise routine or diet, people should see their doctor to consider possible causes, says lead investigator Brian Wolpin, MD, MPH, Director of the Gastrointestinal Cancer Center at Dana-Farber and Director of the Hale Family Center for Pancreatic Cancer Research. There are many conditions that can result in unexpected weight loss. Your doctor can determine if there is something that needs evaluation.

The findings were recently published in the Journal of the American Medical Association.

Compared with participants who did not lose weight, recent weight loss was associated with a significantly increased risk for several types of cancer, including the upper gastrointestinal tract (including esophageal, stomach, liver, biliary tract, and pancreatic cancer), hematological (including non-Hodgkin lymphoma, multiple myeloma, and leukemia), colorectal, and lung cancers. However, recent weight loss wasnt found to be associated with increased risk for other cancer types, such as breast cancer, genitourinary cancer, brain cancer, or melanoma.

Unexpected weight loss can come from cancer or many other conditions, says Wolpin. Sometimes weight loss is due to more exercise or a healthier diet, and this can be beneficial to peoples health. However, when a patient experiences unintentional weight loss not due to healthier behaviors, seeing your primary care doctor is appropriate, so they can determine whether an additional evaluation is necessary for other causes of weight loss, including cancer.

The study assessed 157,474 participants in two large longitudinal studies: the Nurses Health Study, which enrolled nurses aged 30 to 55 starting in 1976, and the Health Professionals Follow-Up Study, which enrolled male health professionals aged 40 to 75 years starting in 1986. Participants were followed until 2016.

Weight was reported by participants every other year in a biennial questionnaire that also included questions about physical activity. The questionnaire requested responses about dietary changes every four years. This information enabled Wolpin and colleagues to assess each participants level of weight loss-promoting behaviors. Weight loss-promoting behaviors were classified into high for those making both dietary improvements and increases to physical activity, medium if they made only one change, and low if they made no changes to diet and exercise.

We wanted to differentiate healthy weight loss from unhealthy weight loss, says Qiaoli Wang, MD, PhD, a research fellow at Dana-Farber and the manuscripts first author. Healthy weight loss can come from dietary changes or increased exercise. But unhealthy weight loss that occurs unexpectedly can be due to an underlying cancer.

Patients with advanced cancer often lose weight, but weight loss is often not thought to occur with early-stage disease. This study found that similar levels of weight loss occurred before diagnosis of both early and late-stage disease. This is important because unintentional weight loss could be a sign of a developing cancer that could help diagnose the cancer earlier when theres a chance for more effective treatment.

The mechanisms by which cancer results in weight loss varies depending on the type of cancer. This study strengthens findings from past research that connected unexpected weight loss with an increased cancer risk. In previous research, weight data was collected by doctors from patients potentially seeking out care for an illness. In this study, weight data was collected prospectively and regularly for decades and was not dependent on doctor visits to identify weight changes. This study also considered all types of cancers. However, the two studies analyzed were focused on health professionals, which is not a group that is fully representative of the U.S. population.

Reference: Cancer Diagnoses After Recent Weight Loss by Qiao-Li Wang, Ana Babic, Michael H. Rosenthal, Alice A. Lee, Yin Zhang, Xuehong Zhang, Mingyang Song, Leandro F. M. Rezende, Dong Hoon Lee, Leah Biller, Kimmie Ng, Marios Giannakis, Andrew T. Chan, Jeffrey A. Meyerhardt, Charles S. Fuchs, A. Heather Eliassen, Brenda M. Birmann, Meir J. Stampfer, Edward L. Giovannucci, Peter Kraft, Jonathan A. Nowak, Chen Yuan and Brian M. Wolpin, 23/30 January 2024, JAMA. DOI: 10.1001/jama.2023.25869

The study was funded by the National Institutes of Health, the Swedish Research Council, the Project P Fund, the Broman Family Fund for Pancreatic Cancer, the Hale Family Center for Pancreatic Cancer Research, the Lustgarten Foundation Dedicated Laboratory Program, Stand Up To Cancer, the Pancreatic Cancer Action Network, the Noble Effort Fund, the Wexler Family Fund, the Promises for Purple, and the Bob Parsons Fund.

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Unexpected Weight Loss? It Could Be Cancer, Says New Research - SciTechDaily

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There are several meal plans for women that can be effective for weight loss. Here are some of the top choices recommended by experts.

Paulina Lee, a registered dietitian in Sugar Land, Texas and founder of Savvy Stummy, a wellness program designed to support gut health, notes that the balanced plate method can be a simple way to add more variety to your diet. Instead of counting calories or tracking macros, simply fill your 9-inch plate where half of it is vegetables, a quarter of the plate is lean protein and a quarter of the plate is starch, she explains.

This diet pattern is sustainable, realistic and effective for long-term weight loss, according to Lee. Not to mention, rounding out a meal with fiber, protein and healthy fats will keep you fuller for longer, which can reduce snacking between meals and other cravings, she says.

One review of 23 studies concluded that portion control plates, which incorporate the same guidelines of the balanced plate method, could help support weight loss in people with overweight and obesity or type 2 diabetes. The review also noted that portion control plates were associated with several positive dietary behaviors, including increased fruit and vegetable intake .

Gisela Bouvier, registered dietitian and owner of Gisela Bouvier Nutrition in Punta Gorda, Florida, recommends the Mediterranean diet, noting that it can support weight loss and overall health. According to Bouvier, the Mediterranean diet encourages intake of whole grains, fruits and vegetables, healthy fats, such as nuts and seeds and lean proteins.

One study found that both menopausal and pre-menopausal women experienced significant fat loss when following a low-calorie, Mediterranean diet. In fact, women lost an average of nearly five pounds of body fat over the course of the eight-week study, even with minimal aerobic exercise .

Inspired by the traditional diets of Mediterranean countries like Greece, Spain and Italy, the Mediterranean diet has also been linked to a long list of health benefits beyond weight loss, including improved heart health, enhanced brain function and increased longevity. Plus, unlike other popular diet plans, its easy to follow and doesnt have any strict rules, like calorie counting.

However, while no foods are technically off-limits on the diet, several should be limited, including red meat, processed foods, refined grains and added sugar. Other components of the diet often include staying active, sharing meals with family and friends and enjoying red wine in moderation.

The volumetrics diet is an eating plan that encourages eating foods with a low calorie density, such as fruits and vegetables, to promote feelings of fullness while also cutting calories. The diet, which is outlined in a book by nutrition scientist Barbara Rolls, categorizes foods based on their calorie density and offers guidelines of which foods a balanced meal should include.

The thing people like most about a volume-based approach is that it makes you feel like you can eat a tonwithout constantly thinking about restriction, says Jaclyn London, a registered dietitian based in New York.

London also notes that no foods are restricted on the volumetrics diet and its easy to adapt to your needs and preferences. Plus, it may even help improve your relationship with food. By emphasizing plants, volumetrics encourages a shift in not only what you eat, but how you think about what you eat, she says.

A study in The Journal of Nutrition found that foods with a lower energy density improved appetite control, curbed cravings and increased feelings of fullness in women with overweight or obesity, all of which could contribute to weight loss .

Also known as the Dietary Approaches to Stop Hypertension Diet, the DASH Diet was originally developed to reduce blood pressure and promote heart health. However, according to London, the diet can be both an overall healthier style of eating and smart approach to weight loss.

The plan recommends filling your plate with plenty of fruits, vegetables and whole grains, along with legumes, nuts, fish, poultry and low-fat dairy products. Meanwhile, foods high in added sugar or saturated fat should be limited, including red meat or full-fat dairy, and the plan recommends limiting sodium to no more than 2,300 milligrams a day. The DASH Diet also provides guidelines on how many servings of each food group you should enjoy each day.

Many of the foods encouraged on the DASH Diet are low in calories yet rich in important nutrients like fiber and protein, which can be beneficial for weight loss. Furthermore, foods that are limited, including foods high in added sugar, have been linked to weight gain and obesity when consumed in excess.

Of great emphasis on this plan (and really, any great diet) is that the diet tells you what to eat, without over-emphasizing a key nutritional component, says London. Besides supporting weight loss, London also notes that the diet features several key nutrients to support heart health, including omega-3 fatty acids, potassium and magnesium.

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Weight Loss Plans For Women In 2024 Forbes Health - Forbes

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Like everything else, the fitness world is influenced by the latest trends and fashions. Sometimes these are passing fads, and sometimes they are long-lasting trends that bring a new and refreshing change, establishing itself among fitness and health enthusiasts worldwide.

Every year since 2006, the American College of Sports and Medicine (ACSM) releases its list of leading trends for the current year. The selection of the top 10 trends is made through a comprehensive survey conducted among thousands of fitness professionals worldwide.

Among the selected experts are, of course, many fitness trainers, but also physiotherapists, dieticians, and other professionals in the field.

These are the top 10 leading trends for 2024 according to the people who breathe fitness every day:

In first place on the list of trends are wearable technologies. These include the same wristwatches, step trackers, heart rate monitors, and GPS-based distance measuring devices that we have become accustomed to in recent years. All these devices constitute a real billion-dollar market and help us measure, monitor, and guide ourselves in everything related to our fitness. But not only that they monitor our sleep quality, blood pressure, and even blood sugar levels. And to think that this field is still in its infancy...

This trend sees people staying active and getting as many steps in as possible. Expect to see more and more organized activities from workplaces that prefer you to be healthy and fit rather than sick and missing work days.

In third place on the list, you can find special intervention programs that cater to the needs of the elderly. Even at the municipal level, you can find programs initiated by the local authorities that encourage senior citizens to engage in activities tailored to them in public spaces. Such programs may include tai chi exercises, flexibility and yoga, resistance training, and osteoporosis exercises.

This trend is seen as a response to the global obesity epidemic in the form of targeted programs that include nutritional intervention and customized training programs for those dealing with excess weight and obesity. These can be personalized one-on-one programs or group programs similar to those we have seen to in recent years.

A customer who requests that his private insurance company help pay for the expenses of fitness trainers usually doesn't get what they asked for. A new trend in the world is a change in the policy regarding the recognition and accreditation of fitness trainers. Efforts have also been made in Israel in recent years to anchor the status of fitness trainers in law, which would facilitate receiving refunds from health funds or private insurance companies.

Continuing from the previous trend, there has been an uptick in employment of qualified and experienced fitness trainers in companies that provide fitness services to customers, based on the understanding and acceptance that professional service from a qualified and experienced expert translates into high-quality training.

The seventh trend on the list of leading fitness trends is linked with the widespread popularity of using thousands of fitness training apps that can be downloaded to smartphones. These apps provide customized training programs, allow you to share the workouts you perform with other users, and primarily provide accessibility to the world of fitness for those who can't go to the gym.

According to the ACSM, one in eight adults worldwide experiences symptoms related to mental health disorders. Mental health encompasses emotional, psychological, and social well-being. Numerous studies around the world have shown a direct correlation between regular physical activity and improved mental and cognitive abilities.

Today's youth are the athletes of the future, and in the ninth trend, we see a focus on developing sports centers and training programs for young athletes, aiming to improve motor skills, enhance self-confidence, improve coordination, and more.

Ranked as the 10th trend on the list is personal fitness training as a strategy to improve one's physical abilities worldwide, helping them achieve their own physical goals. The role of a personal fitness trainer has grown over the years. Just as a dietitian can provide us with a balanced menu tailored to our measurements and goals, a personal fitness trainer can also help us reach our personal goals, monitor our body along the way, and instill proper habits towards the change we aspire to.

Yossi Zeevi is a personal fitness trainer and certified sports instructor from the Wingate Institute.

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Depression is a pervasive mental health issue affecting more than 300 million people globally, according to the World Health Organization. The prevalence of this debilitating disorder has seen a sharp increase of almost 28% during the Covid-19 pandemic. Traditional treatments for depression often involve psychotherapy and medication. However, an increasingly growing body of research is advocating for the inclusion of exercise as a core treatment for this condition.

A number of recent studies have highlighted the significant positive impact exercise can have in the treatment of depression. The benefits are not confined to high-intensity workouts or specialized exercise regimes. According to a network meta-analysis of randomized controlled trials, even low-intensity activities like walking or yoga can be beneficial. The studies found that walking, jogging, yoga, and strength training were particularly effective in reducing depressive symptoms.

One study, which analyzed data from over 200 research studies, found that the impact of exercise on depression appeared superior to the effects of antidepressants. When combined with medication, the effect was even more pronounced, suggesting that exercise could be a valuable addition to traditional treatment protocols. This study also revealed that a range of exercises, including dance, walking or jogging, yoga, strength training, mixed aerobic exercises, and even tai chi or qigong, had a positive impact on mental health.

Despite the overwhelming evidence supporting the role of exercise in treating depression, there are challenges in implementing exercise programs for individuals suffering from this condition. One of the key recommendations from these studies is the need for a clear, individualized exercise program. This program should aim to push the individual a little, but also be enjoyable and foster a sense of kindness towards oneself. Support and accountability are crucial elements in maintaining such an exercise regimen.

Given the potential of exercise as a treatment for depression, it is important for health services and local and national administrations to make resources available for individualized and supervised exercise programs. This could make exercise as a treatment for depression accessible to the entire population. The provision of these resources could revolutionize the treatment of depression, offering an alternative or complementary treatment that is not only effective, but also free from the side effects often associated with antidepressant medications.

Exercise offers an effective, accessible, and well-tolerated treatment for depression. The integration of exercise into treatment plans, in conjunction with traditional therapies and medications, could result in enhanced outcomes for individuals suffering from depression. As research continues to underscore the importance of exercise in treating depression, it is crucial to implement measures that make exercise an accessible treatment option for all.

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The Efficacy of Exercise in Treating Depression | An Alternative to Traditional Treatments - Medriva

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At least one in ten people have depression at some point in their lives, with some estimates closer to one in four. Its one of the worst things for someones wellbeing worse than debt, divorce or diabetes.

One in seven Australians take antidepressants. Psychologists are in high demand. Still, only half of people with depression in high-income countries get treatment.

Our new research shows that exercise should be considered alongside therapy and antidepressants. It can be just as impactful in treating depression as therapy, but it matters what type of exercise you do and how you do it.

Read more: Why are so many Australians taking antidepressants?

We found 218 randomised trials on exercise for depression, with 14,170 participants. We analysed them using a method called a network meta-analysis. This allowed us to see how different types of exercise compared, instead of lumping all types together.

We found walking, running, strength training, yoga and mixed aerobic exercise were about as effective as cognitive behaviour therapy one of the gold-standard treatments for depression. The effects of dancing were also powerful. However, this came from analysing just five studies, mostly involving young women. Other exercise types had more evidence to back them.

Walking, running, strength training, yoga and mixed aerobic exercise seemed more effective than antidepressant medication alone, and were about as effective as exercise alongside antidepressants.

But of these exercises, people were most likely to stick with strength training and yoga.

Antidepressants certainly help some people. And of course, anyone getting treatment for depression should talk to their doctor before changing what they are doing.

Still, our evidence shows that if you have depression, you should get a psychologist and an exercise plan, whether or not youre taking antidepressants.

Before we analysed the data, we thought people with depression might need to ease into it with generic advice, such as some physical activity is better than doing none.

But we found it was far better to have a clear program that aimed to push you, at least a little. Programs with clear structure worked better, compared with those that gave people lots of freedom. Exercising by yourself might also make it hard to set the bar at the right level, given low self-esteem is a symptom of depression.

We also found it didnt matter how much people exercised, in terms of sessions or minutes a week. It also didnt really matter how long the exercise program lasted. What mattered was the intensity of the exercise: the higher the intensity, the better the results.

We should exercise caution in interpreting the findings. Unlike drug trials, participants in exercise trials know which treatment theyve been randomised to receive, so this may skew the results.

Many people with depression have physical, psychological or social barriers to participating in formal exercise programs. And getting support to exercise isnt free.

We also still dont know the best way to stay motivated to exercise, which can be even harder if you have depression.

Our study tried to find out whether things like setting exercise goals helped, but we couldnt get a clear result.

Other reviews found its important to have a clear action plan (for example, putting exercise in your calendar) and to track your progress (for example, using an app or smartwatch). But predicting which of these interventions work is notoriously difficult.

A 2021 mega-study of more than 60,000 gym-goers found experts struggled to predict which strategies might get people into the gym more often. Even making workouts fun didnt seem to motivate people. However, listening to audiobooks while exercising helped a lot, which no experts predicted.

Still, we can be confident that people benefit from personalised support and accountability. The support helps overcome the hurdles theyre sure to hit. The accountability keeps people going even when their brains are telling them to avoid it.

So, when starting out, it seems wise to avoid going it alone. Instead:

join a fitness group or yoga studio

get a trainer or an exercise physiologist

ask a friend or family member to go for a walk with you.

Taking a few steps towards getting that support makes it more likely youll keep exercising.

Read more: Exercise is even more effective than counselling or medication for depression. But how much do you need?

Some countries see exercise as a backup plan for treating depression. For example, the American Psychological Association only conditionally recommends exercise as a complementary and alternative treatment when psychotherapy or pharmacotherapy is either ineffective or unacceptable.

Based on our research, this recommendation is withholding a potent treatment from many people who need it.

In contrast, The Royal Australian and New Zealand College of Psychiatrists recommends vigorous aerobic activity at least two to three times a week for all people with depression.

Given how common depression is, and the number failing to receive care, other countries should follow suit and recommend exercise alongside front-line treatments for depression.

I would like to acknowledge my colleagues Taren Sanders, Chris Lonsdale and the rest of the coauthors of the paper on which this article is based.

If this article has raised issues for you, or if youre concerned about someone you know, call Lifeline on 13 11 14.

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Running or yoga can help beat depression, research shows even if exercise is the last thing you feel like - The Conversation

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The advice is clear-cut: Sit less and purposefully move more for heart health.

But how does exercise help keep your heart healthy? How much exercise do you need? And what kinds of exercise should you do?

All valid (and important) questions.

We talked with preventive cardiologist Vikas Sunder, MD, and cardiac rehabilitation expert Erik Van Iterson, PhD, about what exercise does for your heart health and how to get started on a heart-healthy exercise program that fits your life.

The American Heart Association recommends at least 150 minutes of moderate-intensity exercise each week. Thats aerobic exercise the kind that gets your heart rate up for more than a few minutes.

Additionally, an ideal exercise program for heart health also incorporates about an hour of strength-training exercises per week. Two sessions of resistance training for about 30 minutes at a time is a typical recommendation.

Those suggestions may change depending on your health, your goals and your current amount of physical activity. And reaching that standard could take some time. Thats OK.

The goal should be to first and foremost avoid sedentary behaviors that take up the majority of your day, Dr. Sunder notes. Anything that people can do to move more than their baseline is important progress toward improving their heart health.

Aerobic and strength-training exercises are both important for a healthy heart.

When your heart functions in a healthy way, its more able to interact and communicate with other organ systems, Dr. Van Iterson points out. Your whole body benefits from well-oxygenated blood moving from the heart, out to your body and back again. Exercise helps to improve that entire process.

What specifically can you look for as heart-healthy benefits of exercise? Dr. Sunder and Dr. Van Iterson share just a few.

Getting your body moving has plenty of heart-healthy benefits that directly affect how your heart works. Among them:

Scientific data has consistently shown that aerobic, or cardio-style, exercise improves not just the circulation within your heart, but also the circulation throughout your entire cardiovascular system, Dr. Van Iterson shares. That ability to circulate blood in an effective and efficient way typically leads to powerful reductions in cardiovascular risk.

You may have heard that a round mid-section (or so-called apple body shape) can be a sign of potential health problems. And its true.

A high waist circumference (the measurement around your belly button area) can be a sign that you may have higher-than-healthy levels of fat deep inside your abdomen, surrounding your organs. Its called visceral fat, and too much can be dangerous to your health.

High levels of visceral fat can have detrimental effects on the cardiovascular system and increase systemic inflammation, Dr. Sunder affirms.

Aerobic exercise and strength-training exercises that incorporate your core can help burn fat and increase the overall proportion of lean muscle throughout your body.

Strength-training exercise can help your body gain more lean muscle mass. And muscle helps keep your body and heart healthy by improving your metabolic rate. In other words, muscle helps your body burn calories more quickly even when your body is at rest.

Unlike fat cells, muscle tissue is metabolically active, Dr. Van Iterson explains. That means that when you have a higher muscle mass, its not only during the literal act of exercise that your metabolism revs up; its working almost all the time.

Exercise releases feel-good hormones called endorphins that help improve your mood and reduce your stress levels. Thats important because your mental health plays a big role in keeping your heart healthy. And as exercise makes you feel good, it should help with keeping up your motivation to do more exercise consistently.

We know from studies that mental health concerns like anxiety and depression are associated with increased risk of heart attack, stroke and other cardiac events, Dr. Sunder says. And regular exercise can greatly decrease your risk for anxiety disorders and depression.

Exercise is like the beginning of a chain reaction. It increases endorphins, which makes you feel happier. In turn, that lowers your stress, which improves your mental health. And improved mental health lowers your risk for a slew of heart-related health conditions.

The No. 1 rule for starting a new exercise program is to start small and build up gradually. Because consistent exercise over time is the key to success.

Your exercise routine needs to be something that you can sustain over time, Dr. Van Iterson advises. I encourage people to view exercise as something theyre doing to set themselves up for long-term success. Overloading your system by doing too much too fast will turn out to be a counterproductive experience.

Feeling exhausted and being out of breath at the end of a workout arent typical signs you should use to evaluate whether you had a good workout. In fact, those feelings commonly signal that you overdid it.

Avoid the trap of doing one really intense exercise session and then needing a few days to recover before being able to exercise again.

If youre new to exercise, Dr. Sunder and Dr. Van Iterson recommend starting with aerobic activities. After you consistently meet or exceed your aerobic exercise goal, consider adding in some strengthening exercises.

Try starting with these exercises to improve your heart health.

Doing aerobic, or cardio, exercise is the first step to improving your heart health.

The biggest thing that gets overlooked is that you can keep it simple, says Dr. Van Iterson. Its really thinking about what we consider cardio or aerobic exercise, like walking. For others, it can be running or jogging. It all depends on where youre at in your life and identifying realistic goals, what recent background you have with exercising and if you have any risk factors like a family history of heart disease.

Remember, too, that even your day-to-day activities matter.

Even cleaning your house, gardening or shopping can be ways to get in some physical movement that benefits your heart, Dr. Sunder notes. That all counts as time spent up and moving, which, ultimately, is the goal.

Schedule your exercise in ways that work for you. If you dont always have a half-hour block to dedicate to exercise, dont let it discourage you from doing what you can. Even if you can get 10 minutes in a day, its worth it.

Here are a few examples of exercise that benefits your heart health:

For some people, strength-training exercise can conjure up images of powerlifting on a sweaty gym bench, and if thats your thing, more power to you.

But there are other exercises that can help build muscle and improve your heart health that may be more approachable for newcomers.

You start by trying:

Anything you can do to get your body moving is going to benefit your heart. And the rest of your body. And your mental health. So, start small. Keep going. And show your heart the love it needs.

Read this article:
How Exercise Helps Your Heart - Health Essentials

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Window is jam-packed with features that make intermittent fasting as simple as possible. It lets you schedule your eating windows, notifies you when eating windows open and close, lets you sync your data with the Apple Health app and Apple Watch, and provides a blog with tips on how to be healthier.

If you're unsure of where to begin, the Window app can help with that, says Colleen Moltzen, RD, a dietitian at Keatley MNT in New York, adding that the app can keep you motivated with visuals that easily allow you to monitor your weight loss progress.

The basic app is free, but you can also subscribe to the premium version for $9.99 monthly or $39.99 yearly. The upgrade unlocks all IF plans, individual meal plans, challenges that help you build new habits, and nutrition and mood trackers.

Download for Android

Read the original:
Best Intermittent Fasting App Of 2024, According To Nutritionists - Women's Health

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Anytime a pricey new drug that solves a common health issue hits the market, hype about budget or natural versions inevitably follows, cropping up on social media or package labels.

Not surprisingly, this has happened in a major way since the advent of the popular weight loss and diabetes drug semaglutide, sold under the brand names Ozempic, Wegovy, and Rybelsus.

Of course, a multitude of inexpensive weight loss supplements preceded semaglutide. Numerous herbal and natural supplements claim to assist with weight loss, including caffeine, green tea extract, magnesium, garcinia cambogia, chitosan, conjugated linoleic acid, guar gum, and even laxatives, says Christopher McGowan, MD, of True You Weight Loss in Cary, North Carolina, and a diplomate of the American Board of Obesity Medicine. (As with other board certifications, the diplomate of ABOM credential means a doctor has completed continuing education in weight management medicine a field long neglected in medical school training.)

But the wild popularity of semaglutide drugs has given rise to social media claims that certain supplements are Ozempic alternatives or dupes. Two stand out: berberine, sometimes referred to as natures Ozempic, and psyllium husk, aka poor mans Ozempic.

But do these Ozempic alternatives really aid weight loss? And whether or not they do, are they safe to take?

It's not hard to see why Ozempic substitutes appeal to many would-be semaglutide users. In general, supplements are easier to access and far less expensive than prescription Ozempic, which without insurance costsover $900 a month for weekly injections, according to Novo Nordisk, Ozempic's maker.

Our current system limits access to comprehensive obesity care, including limited access to FDA-approved medications that do show significant benefits and safety for the treatment of obesity, saysJonathan D. Parker, DO, an Alabama-based obesity medicine specialist and a board member of the American Board of Obesity Medicine. This drives many over-the-counter alternatives as patients seek treatment.

Plus, dietary supplements may offer a natural vibe that many people prefer because of reservations about the potential downsides of semaglutide. These can include anything from common side effects like indigestion or nausea to longer-term issues like malnutrition from low food intake or a potentially heightened risk of thyroid cancer.

Berberine is a supplement derived from shrubs such as barberry, Oregon grape, and tree turmeric. Its most commonly sold in capsules, but you may also find it as a powder. Berberine activates an enzyme called AMP-activated protein kinase (AMPK), which helps regulate metabolism and lower blood glucose levels hence its natures Ozempic nickname.

To understand berberines attraction, look no further than its price tag: A monthlong supply retails for $20$30.

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Plus the evidence of berberines benefits is limited. Unfortunately, most studies that evaluated [berberines] outcomes are small, nonrandomized, and prone to bias. In other words, the currently available evidence is insufficient to support most health claims attributed to berberine, says Dr. McGowan.

Still, berberine is a relatively low-risk supplement to try. In my opinion, berberine is generally safe and well tolerated, with GI side effects being the most common complaint, Parker says.

Another common Ozempic alternative, psyllium husk doesnt work via any complicated metabolic pathway. Its simply a fiber supplement derived from the seeds of plants in the genus Pantago. (You may recognize it from digestive supplements like Metamucil, which is used for occasional constipation.)

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For most people, its hard to go wrong getting more fiber. But psyllium husk could have downsides. You may experienceside effects like bloating or diarrhea. Take it with at least 8 ounces of water, and drink plenty of water throughout the day, to make this less likely.

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Ultimately, Parker says obesity is a chronic condition best managed in collaboration with your healthcare team. Together, you can decide which supplements, if any, to include in your treatment plan.

Read the original:
Can 'Budget Ozempic' and 'Nature's Ozempic' Really Help You Lose Weight? - Everyday Health

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