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The way you eat is essential for your health. But not only do what and how much we eat have an influence, but also when we eat. In recent years, science has focused on unraveling the phenomenon of chrononutrition, which explains the relationship between time-related eating patterns, circadian rhythm, and metabolic health. And research has already shed light on the importance of food intake times that are synchronized with our circadian rhythm, which is the 24-hour biological clock that regulates internal physiological functions. For example, scientists have discovered that skipping breakfast is associated with a higher risk of obesity, and eating late dinners is also linked to weight gain.

Humans have a kind of central clock that sets the time for the body. At first glance, it is a barely one-millimeter ball located in the hypothalamus, but these tiny molecular devices are capable of telling the time to the rest of the body. Together with the small chronometers that are independent of the tissues, they anticipate and prepare the cells for what is to come, such as eating at noon or going to sleep at night. Our body has schedules and this central clock is not isolated, but is synchronized with the outside world, mainly through light and darkness, but also with changes between eating and fasting or with periods of activity and rest, Marta Garaulet, a professor of Physiology at the University of Murcia and expert in chrononutrition explains.

Keeping to our circadian rhythm and all the biological changes that follow a 24-hour cycle is essential for health. So much so that a disruption in these biorhythms can alter basic vital functions, the scientist points out: We are diurnal animals. We are made to sleep at night and we do not eat while we sleep. We are made to eat and move during the day. So, if your body perceives that there is light at night or that you are eating, it is receiving contradictory information.

Internal biorhythms are regulated through the central clock, peripheral chronometers (which are in organs and tissues), lifestyle habits, behaviors, and the environment. A person who is in good chronobiological health is one who has all their clocks synchronized in accordance with the changes of light and darkness, Garaulet says. Now, there may be synchronization failures in the central clock, in the peripherals or in the behaviors, and that can create chronodisruptions that, in the long run, are related to diseases, such as obesity, cancer, depression, or metabolic alterations, says the scientist. This is clearly seen in shift workers or employees who work at night, people whose behaviors are misaligned with their internal clock.

Mealtimes, like light, are a clear modulator of internal clocks, says Garaulet. Mealtimes synchronize the peripheral clocks of food-related organs such as the liver and pancreas. If you eat at the wrong time, none of the organs that prepare to receive the food react well. This is because receiving food has a large impact on the body and it has to prepare for it, says the specialist, who goes into more detail about this explanation: It is as if 100 people have come to eat at your house and they didnt tell you in advance. The anticipation that food is going to enter the body helps it respond well and, when that does not happen, there is an alteration at the metabolic level.

The body is programmed a certain way, and the organs function accordingly. That is, in a different way during the 24 hours of the day: they do not respond in the same way if they have to work at a time that they had not planned. The pancreas, for example, is lazier at night and more active during the day. Eating dinner late has a very clear effect: it coincides with the secretion of melatonin, which is the hormone that prepares you for sleep, with insulin, which is the hormone that helps distribute food. But, in the presence of melatonin, insulin secretion is reduced and tolerance to sugar and carbohydrates is worse, says the chronobiologist. She and her team discovered a decade ago that eating late can influence your ability to lose weight when youre on a diet.

Lidia Daimiel, researcher at the Madrid Institute of Advanced Studies and the Obesity and Nutrition Network Research Center, insists that the body is not equally prepared to manage food at just any time of the day. For this reason, when you eat is a determining factor in the chronobiology of an individual, she explains: When you eat is as important as what you eat. If what you eat is good and healthy, but the timing is not right, you are not getting the benefit at the same magnitude that that food could give you.

In practice, there can be an impact on overall health. Once the time is set, it can affect everything, says Garaulet. A few months ago, an editorial in Frontiers of Nutrition brought together studies indicating that chronodisruptive eating behaviors have been implicated in many health disorders, including sleep disorders, cardiometabolic risk, unbalanced energy distribution, deregulation of body temperature, weight gain, and psychosocial discomfort, among others.

In 2020 another scientific review recalled that experimental and clinical studies have consistently shown that alteration of circadian rhythm can favor the development and progression of digestive pathologies, such as irritable bowel syndrome and inflammatory bowel diseases. Likewise, research on mice published in 2023 in the journal Science indicated that synchronizing feeding with the circadian clock mitigates obesity: animals that ate in active phases of their circadian cycle burned more calories and reduced the risk of developing this disease.

Disruption in natural mealtimes also impacts sleep. Sleep is an external synchronizer, like mealtimes, and it sets your clocks. But, at the same time, it is also a consequence of your internal clock and there may be alterations, such as eating late, which can alter sleep because you cannot digest properly, Garaulet adds.

In the context of chrononutrition, fasting and its influence on modulating internal clocks also has an impact. Time-restricted intake, which means that the number of hours of eating is reduced, is being studied. What we know is that when fasting is done early, it works better than if we move it to the afternoon and delay breakfast, explains Daimiel. The scientist defends that fasting helps to reset the body and helps launch epigenetic mechanisms that help control nutrient metabolism.

But there are many questions to be resolved, she says, and the scientific community is not clear. For example, whether fasting [limiting the time of intake] is better than caloric restriction [reducing the number of calories ingested]. Furthermore, she adds, as there are many different fasting protocols, we dont know which is the best because we dont know how each one influences circadian rhythms.

Scientists warn that there are no magic formulas or infallible recommendations for the appropriate time to eat. Garaulet says that there are more than 300 identified genes that define the predisposition of each individual to be more of a morning or evening person: There are people who, if they have dinner at 12 at night, are not affected, since their biological night begins at 1 in the morning. Each individual has different biological nights and the time at which they eat will affect them depending on their internal chronotype. For this reason, Daimiel emphasizes that it is very difficult to give overall advice. But there are two general messages: do not eat late and do not have dinner too close to bedtime, Daimiel says.

Chrononutrition, however, is an expanding science and there are still issues to be resolved. For example, Garaulet points out: It is not clear nor are there studies that confirm that changing the hours of intake improves the prognosis for obesity. Daimiel, for his part, points out another key mystery to be resolved: There is a lot of knowledge about how the circadian rhythm is controlled, but the difficulty now is learning to modulate this to our metabolic convenience. The work is to see how the clocks align through nutrition: what dietary protocols can be applied to set our clocks.

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Chrononutrition: When you eat is as important as what you eat - EL PAS USA

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Soups are high in water content which promotes satiety

With correct lifestyle, it is possible to lose weight in winter. In fact, many people find it easier to shed excess weight during this season due to factors such as decreased appetite and increased calorie-burning activities like shivering or outdoor winter sports.

Winter foods can also play a role in weight loss if chosen wisely. Opting for nutrient-dense, low-calorie foods such as leafy greens, root vegetables, lean proteins, and fruits can help in managing weight. Additionally, including warming foods like soups, stews, and herbal teas can provide a sense of satisfaction and help control calorie intake. Adding certain foods to your winter diet can support weight loss, read on as we share a list of foods.

Consumption of soup before a meal can help reduce overall calorie intake. It is high in water content, which promotes satiety, reducing the chances of overeating.

These are low in calories and high in fibre, aiding weight loss by keeping you full for longer periods. They are also rich in nutrients and antioxidants, enhancing overall health.

Filled with vitamin C and fibre, citrus fruits like oranges, grapefruit, and lemons can boost metabolism, aid digestion, and provide high satiety levels due to their water and fibre content.

This food is rich in antioxidants and high in fibre, making it a filling option that supports weight loss. It also offers essential vitamins and minerals.

Beverages like green tea, ginger tea, or cinnamon tea can increase metabolism, promote better digestion, and help burn calories, indirectly supporting weight loss.

Incorporating lean meats, fish, or legumes in your winter meals can improve satiety levels and support muscle growth, which helps burn more calories.

A bowl of warm oatmeal can keep you full and satisfied for longer periods due to its high fibre content. The slow-release carbohydrates maintain energy levels throughout the day while supporting weight loss.

It is an excellent source of protein and calcium that boosts metabolism, aids in muscle growth, and reduces hunger levels, making it a beneficial addition to a weight loss diet.

Ingredients like cayenne pepper, turmeric, and cinnamon can raise body temperature, leading to increased calorie burning and a potential boost in metabolism.

Loaded with healthy fats, fibre, and protein, nuts and seeds offer a feeling of fullness, making them a great snack choice that prevents overeating.

Including these foods in your winter diet can contribute to weight loss by providing essential nutrients, promoting satiety, increasing metabolism, and supporting better digestion. Their low-calorie content, high fibre levels, and potential thermogenic effects help create a calorie deficit, which is essential for shedding excess weight. However, remember that weight loss is a comprehensive journey that requires a balanced diet, regular physical activity, and overall healthy lifestyle practices.

It is important to note that the key to weight loss is creating a calorie deficit, which involves consuming fewer calories than you burn. Regardless of the season, maintaining a balanced diet and engaging in regular physical activity are fundamental for weight management.

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10 Winter Foods That Can Help Boost Weight Loss - NDTV

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If the buzz surrounding a medication could elevate it to celebrity status, then Zepbound is reaching Taylor Swift rank.

Zepbound is the newest addition to the weight loss drug arena. In November 2023, it joined the list of obesity-fighting drugs administered as an injection to be approved by the U.S. Food and Drug Administration.

The key to Zepbounds weight loss potential is its active ingredient, tirzepatide. This is the same active ingredient found in the drug Mounjaro, which is approved to treat Type 2 diabetes.

The relationship between Zepbound and Mounjaro is similar to two other popular drugs making headlines, Wegovy and Ozempic. Both Wegovy and Ozempic contain the active ingredient semaglutide, with Wegovy approved for the treatment of Type 2 diabetes and Ozempic approved for the treatment of obesity.

Tirzepatide and semaglutide both mimic the digestive hormone GLP-1, which is released by the intestines when we eat to stimulate insulin production and help regulate blood sugar. GLP-1 also suppresses appetite while promoting a sensation of fullness.

Weight loss medications are intended to be used in conjunction with lifestyle changes, such as exercise and a healthy diet. But too often, people view them as a silver bullet for weight loss. And the high price tag and variable insurance coverage for these popular weight loss drugs create a barrier for many people.

I am a registered dietitian and dietetics educator. Whether I am counseling patients, teaching students or working in my community to address food access challenges and healthy eating, I focus on overall well-being. I am passionate about helping people make informed and realistic health decisions based on their circumstances and helping them see opportunities to overcome the barriers they may encounter.

The potential impact of these drugs is staggering, since more than 2 in 5 American adults are obese, according to the National Institutes of Health.

Obesity is not just an American issue, nor is it going away. The World Obesity Federation estimates that by 2030, 1 in 5 women and 1 in 7 men will be living with obesity worldwide.

Many serious health conditions are associated with obesity, including heart disease, diabetes, high blood pressure, stroke, certain cancers and osteoarthritis. By treating obesity, a person can reduce or reverse obesity-related disease and improve both their health and quality of life.

However, long-term weight management depends on a number of complex factors. Meal timing and types of foods eaten can affect energy levels, satisfaction and hunger levels. A persons typical schedule, culture and preferences, activity level and health history must be taken into consideration as well. No single best strategy for weight management has been identified, and research indicates that strategies for weight loss and maintenance need to be individualized.

In addition, it is critical to note that research on the long-term effects of these newer weight loss drugs is limited. The available research has focused specifically on weight loss, heart health and metabolism and has found that ongoing use of these new medications is necessary to maintain improvements in weight and related health benefits.

Common side effects and the emotional toll experienced by those who regain weight once they stop taking the drugs are trade-offs that need to be considered. More research is needed to better understand the long-term impact of both direct and indirect health consequences of taking drugs for weight loss.

Throughout my years working as a registered dietitian, I have counseled numerous people about their weight loss goals. I often see a hyperfocus on weight loss, with much less attention being placed on the right nutrients to eat.

Societal standards and weight stigma in the health care setting can negatively affect patients health and can lead them to obsess about the number on a scale rather than on the health outcome.

Weight loss may be necessary to reduce risks and promote health. But weight loss alone should not be the end goal: Rather, the focus should be on overall health. Tactics to reduce intake and suppress appetite require intention to ensure that the body receives the nutrients it needs to support health.

Additionally, I remind people that long-term results require attention to diet and lifestyle. When a person stops taking a medication, the condition its meant to treat can often return. If you stop taking your high blood pressure pills without altering your diet and lifestyle, your blood pressure goes back up. The same effects can happen with medications used to treat cholesterol and obesity.

Despite the prevalence of obesity and the emergence of newer drugs to treat it, 95% of the worlds population doesnt get enough of at least one nutrient. According to one study, nearly one-third of Americans have been found to be at risk of at least one nutrient deficiency. Additional research indicates that those actively trying to lose weight are more prone to nutrient deficiencies and inadequate intake.

For instance, a decline in iron intake can lead to iron deficiency anemia, which can cause fatigue as well as an increased risk of many conditions. Adequate intake of calcium and Vitamin D reduce the risk of bone fractures, yet many people get less than the recommended amounts of these nutrients.

It is true that a healthy body weight is associated with reduced health risks and conditions. But if a person loses weight in a manner that does not provide their body with adequate nourishment, then they may develop new health concerns. For example, when a person follows a diet that severely restricts carbohydrates, such as the ketogenic diet, intake of many vitamins, minerals, phytochemicals or biologically active compounds found in plants and fiber are reduced. This can increase risk of nutrient deficiencies and impair the health of bacteria in our gut that are important for nutrient absorption and immune function.

Nutrition recommendations set by the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine and the Dietary Guidelines for Americans provide guidance and resources to help meet nutrient needs to promote health and prevent disease, regardless of the strategy used to lose weight.

There is no doubt that striving for a healthy body weight can reduce certain health risks and prevent chronic disease. Whether a person strives to maintain a healthy body weight through diet alone or with medications to treat obesity, the following tips can help optimize health while attempting to lose weight.

Adopt an individualized approach to healthy behaviors that promote weight loss while considering personal preferences, environmental challenges, health conditions and nutrient needs.

Focus on nutrient-dense foods to ensure the body is getting required nutrients for disease prevention and optimal function. If medications reduce your appetite, it is crucial to maximize the amount of nutrients in the foods you do consume.

Include exercise in your program. Weight loss as a result of reduced calorie intake can decrease both fat and lean body mass, or muscle. An exercise routine that includes strength training will help improve muscle strength and preserve muscle during weight loss.

Seek professional help. If you are uncertain about how to adopt an individualized approach while ensuring adequate intake of essential nutrients, talk to a registered dietitian. They can learn about your individual needs based on preferences, health conditions and goals to make dietary recommendations that support health.

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As Zepbound dominates headlines as a new obesity-fighting drug, a nutritionist warns that weight loss shouldn't be the ... - The Conversation

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Diuretics (sometimes called water pills) have long been used by people hoping to lose a few pounds, but are they truly an effective supplement for weight loss? With the rise in popularity of weight-loss drugs, many people are trying over-the-counter diet pills, like diuretics. This class of substances help the body release water, resulting in quick changes on the scale. Although rapid weight loss may sound appealing, you may be wondering if theyre safe or recommended by experts. This article sheds light on diuretics, including what they are, whether or not they promote weight loss and if nutrition professionals suggest using them.

Diuretics are substances found in food (or medications) that help your body get rid of water, says Lisa Andrews, M.Ed., RD, LD, owner of Sound Bites Nutrition. The body consists of 60% water, and there is a precise balance of fluid and electrolytes within the cells. Certain conditionssuch as high blood pressure, heart failure or kidney issuesmay cause fluid buildup in the body. Too much fluid is often coupled with excess sodium, which can be harmful to the body. The organs work overtime to flush out the fluid and sodium from the body, and this process may result in swelling and trouble breathing.

Diuretics tell receptors in the kidneys to reduce the uptake of sodium and remove it in the urine. In short, diuretics make you pee more, resulting in water loss from your body, says Andrews. Diuretics are most commonly found in medications, but there are diuretics in some foods and beverages. These include caffeine from coffee, tea or other caffeinated beverages, and alcohol, lemons, celery, bell peppers, garlic, onions, cucumbers, asparagus, grapes, pineapple and watermelon, says Andrews.

Diuretics are used to treat many health conditions, but they are also popular among those with weight-loss goals. Although urinating more often may temporarily reduce the number on the scale, losing water weight isnt a sustainable weight-loss tactic. Diuretics cause a temporary weight loss due to loss of water, not fat, says Sheri Berger, RDN, CDCES, owner of Sheri The Plant Strong Dietitian. In essence, you are losing body water and drying yourself out, which may appear to be weight loss, adds Andrews. As soon as the water returns to the body, the weight is typically regained.

True weight loss involves losing body fat through calorie reduction and/or increased physical activity, says Andrews. A 2021 review in the Journal of Obesity & Metabolic Syndrome states that maintaining weight loss long-term is a result of complex factors, like the type and amount of food eaten, as well as meal timing. While [diuretic] fruits, vegetables and caffeinated beverages may be part of a weight-loss diet, consumption of them on their own without altering overall calorie intake or exercise may not result in fat loss, says Andrews. For sustained weight loss that results in fat loss and improved body composition (more muscle), focus on healthy habits such as food choices, strength training and cardiovascular exercise, says Berger.

Diuretic medications or foods may result in quick weight loss, but the weight usually returns as soon as the fluid builds back up in the body. Not to mention that sometimes taking a diuretic for weight loss may backfire, as the body may compensate for fluid loss by retaining extra fluid, notes Berger.

Simply put, most health professionals dont advise using diuretics for weight loss. Taking diuretics may result in dehydration, as well as electrolyte abnormalities in your blood, namely potassium and sodium, which are needed to maintain blood pressure and normal cardiac rhythm, says Andrews.

Berger notes that it does not hurt to eat foods that contain diuretics, since they contain plenty of additional nutritional benefits. However, diuretic supplements should always be approved by your doctor first since they can interfere with medications and many are not approved by the Food and Drug Administration. Diuretic medications should only be taken for the condition in which they are prescribed by your health care team.

Diuretics are a type of substance that helps rid the body of excess water. Although the thought of quickly losing a few pounds may sound enticing to some, taking diuretics is not a safe or effective way to lose weight sustainably. Water weight fluctuates daily and does not play a role in long-term weight loss and maintenance. To lose weight in a healthier way, focus on an overall healthy eating pattern and exercise behaviors that you enjoy and can keep up with for the long haul.

Up Next: The #1 Habit You Should Break to Lose Weight, According to a Dietitian

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Should You Take Diuretics for Weight Loss? Here's What Dietitians Say - EatingWell

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If youre planning to change your daily

Losing weight can have a huge impact on your body and while this can be good (for instance being overweight increases your risk of heart disease or having a stroke), its also important to remember to be gentle to yourself, and not expect too much at once.

Not only is it better for your body to lose weight over a longer period of time, it's likely to be better for your mind, too. And, crucially, more sustainable in the long run.

Consultant Dietitian at City Dietitians, Sophie Medlin, tells Cosmopolitan UK why losing weight fast can be problematic...

Think of it like running; if you sprint, its difficult to go far. But a nice, easy jog will make sure you keep going for longer without running out of steam. Not only that, it can have serious effects on your body.

Sophie says: "Rapid weight loss is associated with crash diets and eating in a way that is unsustainable. In other words, you might be able to get a couple of pounds off but youre unlikely to be able to keep going or keep the weight off."

Rapid weight loss can be an extreme shock to the system, and in turn can affect your body. "If you do continue to lose weight rapidly, youll be at risk of gall stones, electrolyte imbalances that affect your blood pressure and heart rate, hair loss, constipation and hormonal disturbances," Sophie explains.

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Of course, it's not just about the physical effects. "Restrictive diets that induce rapid weight loss are also associated with eating disorders like anorexia and orthorexia and cause harm to our relationship with food," says Sophie.

"Healthy weight loss may take a bit longer but the mental and physical risks are far lower and youre much more likely to keep the weight off in the long term."

Its important to remember that if your weight is already healthy for your height, losing weight will be very hard and you are unlikely to be able to achieve it in a healthy way," says Sophie. "Start by asking yourself why you want to lose weight and see if you can find alternative ways to improve your self-esteem."

So in other words, crash diets are not the answer. But to sustain weight loss in a healthy way, youll probably need to make some simple basic changes to your everyday diet. Sophie says: "First of all, before you think about what youre eating, you need to think about why youre struggling to eat well.

"Everyone knows the basics of healthy eating: Fruit and veg, nuts and seeds, lean protein, wholegrain carbs. These basic healthy eating principals will work for everyone if were able to stick to them and we eat when were hungry and stop when were full.

The problem with eating well arises when we are stressed, tired, bored or lonely or we have lost the connection with our appetite due to crash diets. We can also feel less able to manage our diet well when were surrounded by temptation all the time.

So, perhaps at this point its a good idea to look at your food habits and make some easy changes. "Overeating is a symptom of a problem, it isnt the problem," Sophie adds. "Start by writing down the times in the day when youre eating for reasons other than physical hunger and reflect on what was going on in that moment or on that day."

The hardest part for many is sustaining weight loss after youve first managed to lose it - but making changes to your lifestyle will ensure this eventually becomes natural to you. "Sustaining weight loss will require you to find a way of eating that still allows you to eat with friends and family, celebrate Christmas, Easter, birthdays and go on holiday without worrying about what youre eating," says Sophie. "This will mean that you will have to feel comfortable eating from all the food groups and not having strict rules that you feel anxious about breaking.

"Sounds impossible right?! Thats the myth that diet culture has sold you. Once youre comfortable with your relationship with food and you make conscious choices to give your body food that nourishes it rather than starving it because you hate it, everything gets easier and your weight will naturally settle to a place that is healthy for you."

So the key is finding out whats a natural, healthy weight for you and making small dietary changes to maintain it - without setting extreme goals.

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Want to lose weight fast? Experts on why slow and steady is best - Cosmopolitan UK

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Type 'best

There are pages upon pages of conflicting information and a lot of somewhat shaky science.

Getting such a tidal wave of information when you just want a simple answer to the question 'what are the best diets to lose weight?' can be downright disheartening. Especially if you're trying to lose weight well, lose body fat or get rid of belly fat in a safe, sustainable way.

But rather than get stressed over what you should be putting in your body not to mention the myriad calorie counting apps out there we're here to help you get clued up on what the best diet for weight loss actually entails (and which diet might work best for you).

It's time to find out what the best diets to lose weight actually are and really are not.

A quick note: if you're looking for information about the best diet plan for weight loss, but you're already at a healthy weight for your age and height, think about your motivations.

If you feel you have an unhealthy relationship with food or body image, consider reaching out to Beat, the UK-based charity that hopes to end the pain and suffering caused by eating disorders.T: 0808 801 0677E: help@beateatingdisorders.org.uk, under-18s: fyp@beateatingdisorders.org.uk

Before we drill down into our long list of the best diets to lose weight, we need to set the record straight. Diets aren't just for weight loss.

The word 'diet' doesn't translate directly to restriction or cutting out entire food groups. Yes, some diets do aim to curb your appetite or restrict your intake of calories, but other diets are literally just different eating patterns. The true meaning is 'the kinds of food that a person, animal, or community habitually eats' basically, what you consume on the reggo. No more, no less.

Over time, the word has come to describe eating in smaller quantities or cutting out whole food aisles to lose body fat.

'At Womens Health, well never steer away from important topics simply because theyre tricky or controversial,' says WH Editor-in-Chief Claire Sanderson. 'Excess fat has a detrimental effect on your health, both mental and physical. Its undeniable that we are in an obesity epidemic in the UK, with two-thirds of the UK population considered overweight or obese, and our children are getting fatter.'

'According to the NHS, more than 1 in 5 children are overweight or obese when they begin school, and 1 in 3 children are overweight or obese by the time they leave primary school. None of these are statistics that make for happy reading.'

If your weight adversely affects your health when carrying excess fat hinders your ability to do normal things, makes life less enjoyable or increases your risk of health issues then its time to act.

So, before clearing your cupboards and restocking la Jennifer Lopez, take five and learn about the health benefits of eating in different ways to improve your body composition the ratio of fat you carry to muscle.

Weight loss is not a one-size-fits-all approach

It's actually surprisingly simple: the best diets for weight loss and best diets to lose weight all sport the same straightforward calculation.

Consuming fewer calories than you expend also known as being in a calorie deficit is how your body loses weight. Put simply, weight is lost when you consume fewer calories than you use and it's the foundation of all weight loss diets.

To get into a calorie deficit, you could increase the amount of activity you do (thus, using more energy) or your calorie intake could be reduced. Most health-conscious and sustainable diets encourage a combination of the two; a slight reduction in calories consumed alongside an achievable daily step-count, for example.

So, while weight loss diets may have surface-level differences (the types of food that are limited or restricted, for example), the best diets to lose weight are all built around creating a calorie deficit.

Here's how to calculate a calorie deficit for yourself:

The key is finding a diet plan that doesnt promote an extreme calorie deficit which is, at best, unsustainable and, at worst, can negatively impact your health and encourages a balanced intake of foods that you love to eat.

Good question. Illness, sickness and stress are all factors to take into account when trying to lose weight: A.K.A. if you've been sick or you're still experiencing symptoms, you really do need to let your body fully recover before you even consider easing into a calorie deficit.

'During and after an infection the body's energy and nutritional requirements are increased,' explains GP Dr Folusha Oluwajana. Firstly, having a fever increases the body's metabolic rate and therefore burns more calories.

'Secondly, to effectively fight infection, and support cell repair and restoration, bodies need extra calories and nutrients, particularly protein and various vitamins. Being in a calorie deficit reduces your body's access to these calories,' she says.

Added to this is the fact that food variety can go south when 'dieting' (raise your hand if dieting has ever meant chicken and broccoli on repeat) meaning your body is missing out on the proper levels of vitamins and minerals = not good.

Dr Oluwajana's best advice? 'If you have an infection, or if you may be at risk of one, focus on maintaining an adequate and varied healthy diet to support your immune system, rather than restricting it.'

Consider us told.

We'll be real: any diet that allows you to lose weight quickly probably isnt all that (read: remotely) sustainable in the long run. Losing weight quickly from dieting often comes as a result of restriction, culling entire food groups and dramatically reducing your daily calorie intake.

In fact, 80-95% of dieters put back on the weight they've lost and, in many cases, even more. It's about finding a nutrition plan you can stick to, which means one you don't dislike.

Any diet that leads to rapid weight loss is not sustainable and research shows that in most cases any weight loss will be put back on.

The risk of adopting a diet that champions these kinds of behaviours is twofold: for starters, crash-dieting can cause us to develop disordered and unhealthy eating patterns (such as labelling foods as good or bad, and extreme restriction) which can have detrimental effects on our physical and mental wellbeing.

Then, theres the reality that most weight-loss diets are not sustainable long-term. The restriction of calorie intake or specific food groups can trigger cycles of bingeing followed by more extreme restriction, meaning that weight fluctuates often and the routine is repeated to no end or satisfaction while wreaking havoc on our health.

Like it or lump it, the honest truth is that the best diet to lose weight fast just doesnt exist. Your safest and best bet, if you are looking to lose weight, is to adopt an eating plan that encourages moderation as opposed to restriction, thats sustainable and enjoyable.

To discern what's healthy and sustainable, WH called in the experts to sort fiction from fact when it comes to picking the best diet plan for you.

1. The Mediterranean Diet

Pasta, fish, olive oil. Mamma mia! The Mediterranean Diet is so-called because it incorporates healthy living habits from Med-bordering countries, like Italy, Spain and Greece. It consistently tops the list when it comes to diets recommended by Western medicine and is similar to Public Health Englands Eatwell Guide. So, it's definitely one of the best diets to lose weight.

Typical meal: Pan-fried fish with brown rice and vegetables

What the diet advocate says: 'The key components of a Mediterranean diet are lots of vegetables, olive oil, oily fish and nuts, with no calorie restrictions. Combine that with cutting down on sugar, which was traditionally a rarity in the region, and youve got the base of the Mediterranean diet right. And if you get the base right you can eat a little of whatever else you like,' says Consultant Cardiologist Dr Aseem Malhotra.

What the expert says: There is a large amount of evidence to suggest that following the MD reduces your risk of cardiovascular disease, says registered Dietitian and British Dietetic Association spokesperson Kirsty Barrett. Significantly, a meta-analysis of randomised-control trials in 2011 found that the MD was effective for weight loss, though results were better when the diet was combined with energy restriction and physical activity. It has also been found to reduce LDL (bad cholesterol) more than low fat and low carb diets.

WH verdict: The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. While its not technically a weight loss diet, studies show that it can promote weight loss and overall health. A foodie diet that delivers long-term term health goals gets our vote. Eating the rainbow means its easier to hit your nutritional micros (the vitamins and minerals that your body needs) too. Win-win.

What do you get if you cross a caveman with a vegan? Not a bad joke, but The Pegan Diet. An amalgamation of a vegan (plant-based) and paleo (if a caveman didnt eat it, then neither can you) diet, it delivers all the antioxidants, fibre and healthy fats you expect from a plant-based plan, with all the protein of a carnivorous one.

Typical meal: Grilled chicken with five-coloured salad.

What the diet advocate says: The brainchild of Dr Mark Hyman, he came up with the concept after finding himself sandwiched between a vegan and a paleo advocate while doing a panel talk. The best versions of both diets are built into the foundation: eat real, whole food, he says.

What the expert says: This diet has lots of positives - we know whole grains are heart-healthy and an important source of fibre, says dietician Priya Tew. But it also cuts out gluten and restricts all grains, making it unsustainable in the long term.

WH Verdict: The Pegan diet combines both paleo and vegan principles but also encourages some meat consumption. While its unlikely to be popular with those whove chosen a plant-based lifestyle for ethical reasons, the principle of eating real, whole food is sound. And combining two ways of eating certainly makes it easier to get enough protein and vital nutrients. But its still pretty restrictive, so consult a nutrition professional to make sure you arent at risk of nutritional deficiencies.

To note: The British Dietetic Association says there's no 'wonder diet you can follow without some associated nutritional or health risk'.

FODMAP isnt a diet for weight loss. The acronym describes a group of short-chain carbohydrates (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) that, when eliminated, improve the symptoms of IBS sufferers. Note: it should only be followed under the supervision of a dietitian.

Typical meal: Sea bass with vegetables

What the diet advocate says: FODMAPS are either absorbed slowly from the small intestine or not absorbed at all, says Dr Gibson, a professor of gastroenterology at Monash University in Melbourne, Australia, and the brains behind the low-FODMAP diet. When the FODMAPs move into the bowel, where they are fermented by bacteria, this produces gas and can also cause water to move into the bowel. This stretches the bowel wall, which stimulates the gut.

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What the expert says: There have been a number of cases where GPs have said, Youve got IBS, go on the low-FODMAP diet, says Dr Megan Rossi (@theguthealthdoctor). The only support they give you is a printout with a limited explanation of the diet from the internet. Ive had clients come into my practice whove been given a list of 10 friendly foods to survive on, which is nutritionally dangerous.

WH Verdict: The low FODMAP diet is a *temporary* elimination diet, used mainly with those with IBS who need help finding out which types of foods might be causing symptoms. While studies suggest the low-FODMAP diet is effective in the management of IBS symptoms, it has also been linked with disordered eating, and should only be followed under the care of a professional.

Think of it as intermittent fasting 2.0 (e.g. fasting for weight loss) only a bit more complicated. Notepads at the ready? Here goes. There are three windows: one to get you started, one to help you reach your goal weight and a maintenance plan. You eat within a 12-hour, 14-hour or 16-hour window depending on which phase youre in. But what you eat counts, too the green light lists of foods changes with every phase.

Typical meal: It depends on what phase youre in. And what time it is. But high-fibre carbs, lean protein, fruit and vegetables are your friends.

What the diet advocate says: As opposed to the keto diet, which aims to get you to a ketogenic state of using fat as fuel, which isnt healthy or sustainable in my opinion, interval eating helps you go into a fat-burning state that leads to increased energy and cell renewal a process called autophagy, the toxin-eating phase, says Terry Dubrow, the brain behind this food movement.

What the expert says: Based on intermittent fasting, this style of diet has some evidence to suggest it can work for some people. But it certainly isnt going to suit all personalities and the initial stage is intense.

WH Verdict: Alert the Dubrow Diet is the food baby of US reality couple Heather and Terry (she stars in the 'Real Housewives of Orange County' and hes a plastic surgeon starring in a show called 'Botched'). It has not been designed by nutrition experts and is framed as a diet, as opposed to a sustainable eating plan for life. Avoid.

Weight Watchers the diet your mum used to follow is no more. In 2018, the company underwent a rebrand, with WW signalling a move away from diet culture and into the wellness sphere. WW now stands for Wellness that Works. We are not classed as a diet, a member of the press office team tells WH. It is a lifestyle change a healthy living programme that encompasses food, activity and mindset.

As for the substance, its been getting results for a long time but the rebrand includes Wellness Wins rewards for small, positive behaviours which are proven to lead to healthier habits as well as FitPoints a system designed to encourage activity choices based on what will have the healthiest impact on you.

Typical meal: If youve got the points for it, you can eat it.

What the diet advocate says: We are committed to always being the best weight management program on the planet, but now were putting our decades of knowledge and expertise in behavioural science to work for an even greater mission, says Mindy Grossman, President and Chief Executive Officer, WW. We are becoming the worlds partner in wellness. No matter what your goal is to lose weight, eat healthier, move more, develop a positive mindset or all of the above we will deliver science-based solutions that fit into peoples lives.

What the expert says: While its great that WW is looking at a holistic approach, I would prefer to see a lot more emphasis on nutritional education, teaching cooking skills and portions sizes, says Tew. We need to be encouraging people to tune into their internal cues of hunger, thirst and fullness, as well as focusing on all over health.

WH verdict: Its a diet by another name, but props to Weight Watchers for acknowledging that theres more to being healthy than weight. The new platform really does consider all aspects of wellness. And with plans to partner with Alexa and Google Assistant, to help track your progress, WW could be to 2020 what Weight Watchers was to the early noughties.

As the name suggests, its all about meat and other animal products. In short: its the anti-vegan diet.

Typical meal: Steak

What the diet advocate says: Highly controversial Canadian psychologist Jordan Peterson is a fan, crediting the diet for 'curing' his daughters various ailments, from juvenile arthritis to depression. But it was popularised by Shawn Baker, author of the aptly titled The Carnivore Diet in which he describes the diet as a revolutionary, paradigm-breaking nutritional strategy that takes contemporary dietary theory and dumps it on its head.

What the expert says: A totally unbalanced diet. Fruit and vegetables have a wealth of research showing their importance in keeping the body healthy. With evidence for heart health, cancer and gut health benefits, why would you cut them out?

WH Verdict: There's no research that backs up this diet which consists entirely of meat and animal products, excluding all other foods. Ethics aside, an eating plan in which your five-a-day is actively discouraged is not one for us. Major swerve.

This one does what it says on the tin: you cycle your carbs from one day to the next. On days when youre training, you eat more, and on rest days, you eat less. Its one strand of nutrient cycling scheduling your intake of carbohydrates around your training.

Typical meal: On a high-carb day, its wholewheat pasta with chicken. On a low-carb day, its grilled fish with asparagus

What the diet advocate says: It essentially means scaling your carbohydrate intake up and down, in accordance with your activity levels, explains performance nutritionist Liam Holmes (phnutrition.co.uk). He uses the principles of nutrient timing to get elite athletes and CrossFit enthusiasts to their leanest before competitions. The body works harder when it doesnt have carbs as fuel, so it learns to become a more efficient burner of the fuel once it is there.

What the expert says: This is something that is used for athletes as part of their training. While it can lead to weight loss, carbohydrates are an energy source for the body and restricting them can lead to headaches, fatigue and difficulty concentrating. You would be better to find the level of carbohydrates your body needs by eating normal portion sizes and a balance of all food groups.

WH Verdict: Carb cycling is more of a dietary approach than a weight loss diet where you manipulate your carb intake depending on your level of training and rest days. Carb cycling is based on the principles of sports nutrition, so unless youre training enough to warrant a meticulous approach to nutrition, then its probably not for you.

The diet that brought lectins into the mainstream a plant-based/vegan protein found in the likes of legumes (lentils and beans), nightshade veg (tomatoes, potatoes and aubergine), eggs and grains. The man who popularised the lectin-free diet Dr Steven Gundry describes them as toxic. In his book The Plant Paradox, that brought a lectin-free lifestyle to the masses, he cites them as the source of modern ailments from obesity to gastrointestinal disorders.

Typical meal: Pasture-raised meat with a side of asparagus

What the diet advocate says: Kelly Clarkson is a fan, claiming it helped her lose weight and improved the symptoms of her autoimmune disease.

What the expert says: While lectins can be harder for some people to digest, it doesnt mean we all need to all stop eating them, says Tew. This is where working with a properly qualified nutritionist or dietitian can help you find what foods your body can tolerate and which ones may not be right for you.

WH Verdict: Not all lectins are created equal and research into their impact on the body is ongoing. In fact, to date, there are no human studies linking dietary lectins with a harmful immune response in healthy people. A lectin-free diet is also incredibly restrictive, with the list of foods you cant eat reading like a typical shopping list for your average nutrition-conscious foodie, making it unsustainable and putting you at risk of nutritional deficiencies.

What is the 5:2 (the 'five: two') diet? Essentially you eat what you want for five days and fast for the other two. Sounds easy, but try telling that to someone after lunch on a fast day. For women, fast days mean eating 500 calories (600 for men).

Typical meal: Fishcake served with asparagus and a poached egg

What the diet advocate says: Michael Mosley, the scientist behind 5:2, claims women will lose 1lb a week, as well as seeing reduced cholesterol levels, lower blood pressure and insulin sensitivity.

What the expert says: Over 50 years ago, researchers realised they didnt have to restrict energy every day and they still got a protective effect. In animals, these diets were shown to reduce visceral fat, and oxidative stress and reduce cell proliferation, which is involved with the development of cancer. The models that were used in humans were two consecutive days of 650 kcal then five days following a normal, healthy diet, versus a healthy Med diet of 1500 kcal.

This research found that weight loss was slightly greater in the group fasting for two days compared to the other group. Its worth noting that the participants in these studies were given a huge amount of support, which wouldnt happen if you were just picking up a book on the 5:2 diet. Overall, there isnt actually much evidence and we need more data on the long-term success of these diets.

The WH verdict: The jurys still out on 5:2. And the danger is that if you literally eat anything you want on non-fast days, your daily diet could lack nutrition in favour of sugary treat-style foods. But with the research around intermittent fasting and fasting for weight loss stacking up, and more in the works, fasting is going nowhere, erm, fast.

The diet for people who love to eat. Interested? Thought so. Like its sister diet, the 5:2, this ones a numbers game. You have an eight-hour window during which you can eat, then you fast for 16 hours.

Typical meal: Whatever you fancy. As long as its within your window.

What the diet advocate says: According to David Zinczenko, author of The 8-Hour Diet, eating all your meals within a set window is the key to losing body fat.

By carving out an eight-hour window in which to eat to your heart's content, you'll burn your body's fat stores effortlessly. The science is surprisingly simple: for several years, researchers have been producing remarkable weight loss results in people using "intermittent fasting" (IF). In this case, fasting is about eating what you want while staying within a sensible eight-hour window. This gives your body the chance to burn away your fat stores for the energy it needs.

What the expert says: This is based on the same principle as 5:2, but the fact that it doesnt involve calorie calculating, counting macros or dietary restriction is a bonus. There may be some benefits to IF in relation to healthy ageing but, again, more research is needed.

The WH verdict: An early afternoon brunch and a late dinner aka Saturday. Were onto a winner here.

If it all feels a little bit '90s, thatll be because this was basically the diet that kept Rachel from Friends looking, well, like Rachel from Friends. Think of it as the 20th-century version of no carbs before Marbs. Thankfully though, the old premise of 'eating as much as you want, as long as you dont go near a carb' has had a makeover. The New Atkins diet reintroduces carbs in phases.

Typical meal: Steak with a side of spinach

What the diet advocate says: Every phase of the New Atkins plan is based on proven scientific principles and is a completely safe, natural way to lose weight, say Atkins Nutritionals Inc. Phase one is about transforming your body into a fat-burning machine and kick-starting your weight loss. By limiting the number of carbs you eat to around 20g a day, your body will switch its main fuel source from carbs to fat.

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What the expert says: Atkins will result in quick weight loss as the body uses all the carbohydrate stores adults tend to have. But limiting carbs will mean you could be lacking in fibre and B vitamins, like niacin, thiamine and B6. Aside from cutting out a major food group, Atkins tends to result in eating a lot of food thats high in saturated fats, which is linked to raised cholesterol and heart disease.

The WH verdict: Any diet that requires you to cut out a major food group can create a negative relationship with food, isn't sustainable in the long-term or good for your overall nutritional intake.

The ketogenic diet keto among friends is so-called because it aims to get the dieter into a state of ketosis when the body stops using glucose as its main energy source and starts using ketones instead. The high-fat, moderate protein, low-carb diet is beloved by Silicon Valley for its alleged brain-boosting benefits.

Typical meal: Grilled chicken breast with vegetables

What the diet advocate says: 'The classic keto diet was very strict and the "Modified Keto diet", which is more liberal in protein, has become more popular. Thats generally what people are following for weight loss and energy. That would be roughly 65-70% fat, 20-30% protein with a very small carb amount, 5-10%, says Dr Dominic Dagostino, professor of neuropharmacology at the University of South Florida.

What the expert says: Like with Atkins, you will lose weight fast. The ketogenic diet is used in medicine, but under strict supervision and for set periods of time. With appropriate support, it can be safe in the short to medium term. The brain does use glucose as its fuel of choice, so brain fog and lethargy are common side effects. Youll know when your body is running off ketones by your breath its known as keto breath and its not fresh. It also can affect your ability to exercise due to a lack of quickly accessible energy.

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Those trying to kick-start their weight loss or perhaps wanting to lose a few pounds before a big event or holiday may be tempted to try a crash diet. While its true that in order to lose weight you need to eat fewer calories than your body uses each day, in reality crash diets may actually work against you and may make weight loss more difficult.

Crash diets have been around for years, but have stayed popular more recently thanks to influencers and social media. Typically, these diets involve drastically reducing calorie intake to 800-1,200 calories a day for a few weeks at a time. Proponents of these diets claim it can lead to rapid weight loss, which may explain why they have such a significant appeal.

Indeed, research has shown these diets can actually be very effective for certain people.

In a study of 278 adults with obesity, a 12-week crash diet of 810 calories a day led to greater weight loss after 12 months than people who only reduced their calories by portion control. The crash diet group lost an average of nearly 11kg versus only 3kg in the moderate diet group.

Similarly, one study showed that very low-calorie diets may be beneficial for people with type 2 diabetes. The researchers found that 60% of participants who ate 600 calories a day for eight weeks were able to put their type 2 diabetes into remission. They also lost around 15kg on average.

A follow up at 12 weeks showed participants put around 3kg back on but, importantly, their blood sugar levels remained similar.

But while these diets may lead to short-term weight loss success in some people, they can have the long-term consequence of damaging your metabolism. This may explain why around 80% of diets fail with the person ultimately putting all the weight they lost back on, or even gaining more weight than they lost.

Your metabolism is the sum of all chemical reactions in the body. Its responsible for converting the food we eat into energy, and storing any surplus energy as fat. Your metabolism is affected by many things including diet, exercise and your hormones. Crash diets affect all these components.

With a crash diet, you consume far less food than normal. This means your body doesnt need to use as much energy (calories) to digest and absorb the foods youve eaten. You also lose muscle. All of these factors lower metabolic rate meaning the body will burn fewer calories when not exercising.

In the short-term, crash diets can lead to feelings of tiredness, which makes doing any activity (let alone a workout) challenging. This is because less energy is available and what is available is prioritised for life-sustaining reactions.

In the long term, crash diets can change the hormone makeup of our bodies. They increase our stress hormones, such as cortisol. And over an extended period of time, typically months, high cortisol levels can cause our body to store more fat.

Crash diets can also reduce levels of the hormone T3, which is produced by the thyroid gland. Its critical in regulating our basal metabolic rate (the number of calories your body needs in order to sustain itself). Long-term changes in T3 levels can lead to hypothyroidism and weight gain.

Together, all these changes make the body more adept at putting on weight when you begin consuming more calories again. And these changes may exist for months, if not years.

If youre trying to lose weight, the best strategy to use is following a long-term, gradual weight loss diet.

Gradual diets have been shown to be more sustainable and have a less negative impact on your metabolic rate compared with crash diets. Gradual diets can also help maintain energy levels enough to exercise, which can help you lose weight.

These types of diet also preserve the function of our mitochondria the calorie-burning powerhouses in our muscles. This creates a greater capacity for burning calories even after we finish dieting.

The ideal diet is one that reduces body weight by around 0.5 to 1kg a week. The number of calories youll need to eat per day will depend on your starting weight and how physically active you are.

Eating certain foods can also help maintain your metabolism while dieting.

Fats and carbohydrates use fewer calories to power digestion, compared with protein. Indeed, high-protein diets increase your metabolic rate 11-14% above normal levels, whereas diets high in carbohydrates or fats can only do this by 4-8%. As such, try to ensure around 30% of your days calories are made up of protein when trying to lose weight.

High-protein diets also help you feel fuller for longer. One study found that when a participants diet consisted of 30% protein, they consumed 441 calories less over the 12-week study period compared with a 15% protein diet. This ultimately led to 5kg weight loss, of which 3.7kg was fat loss.

While it may be tempting to crash diet if youre trying to lose weight fast, it could have long-term consequences for your metabolism. The best way to lose weight is to slightly reduce the number of calories you need per day, exercise, and eat plenty of protein.

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If weight loss were simple, countless Americans wouldnt resolve to pursue it each January often for the second, fifth, or 10th time. But the goal is notoriously challenging, riddled with practical barriers like scant time for healthy cooking and psychological blocks like waning motivation.

Indeed, in Everyday Healths recent survey, which included more than 3,000 American adults who tried to lose weight in 2023, more than half cited a lack of motivation as the leading obstacle in their journey. Many also reported wanting a better support system, more information (on topics like how to break through a plateau or prepare healthy foods), access to tools like gyms and medication, and an app to track their progress.

RELATED: Everyday Health's Survey and Special Report: Weight Loss Reframed

Thats not to say all respondents fell short: While everyone faced barriers, those who did lose weight were more likely to use multiple tactics like limiting indulgent foods and increasing exercise and stick to those tactics instead of jumping from one strategy to the next, the survey found. (Find more interesting tidbits from the survey in Everyday Healths Weight Loss Reframed Report.)

To learn more about why motivation can be so hard to come by, and sustain, during a weight loss journey, and how a strong weight loss why works for people, Everyday Health talked to Sean Hashmi, MD, a nephrologist and an obesity medicine specialist in Woodland Hills, California, and a member of Everyday Healths Health Expert Network. Dr. Hashmi serves as the regional director for clinical nutrition and weight management at Southern California Kaiser Permanente and, among many other affiliations, is a member of the American College of Lifestyle Medicine. This conversation has been edited for length and clarity.

Everyday Health: How long have you been in the field of obesity and weight loss, and what got you interested in the first place?

Sean Hashmi: Ive been in the field for about 23 years. Even when I was in medical school, I was doing research into nutrition, obesity, and weight loss.

Part of the reason is I had a lot of health issues growing up in Pakistan. I had measles when I was about 5 or 6 years old. At that time, we didn't have any modern medicine. I remember hearing, Your kid's not going to make it. For whatever reason, I made it, but I had all these nutrition deficiencies. It wasn't until I was in high school here in the States that I finally had my growth spurt and I was doing well.

Meanwhile, my sister had epilepsy. She unfortunately died, and I was the one who tried to revive her. I tried to do CPR, but I didn't know how.

And so I developed this keen interest in trying to discover how to improve people's lives, and nutrition was fascinating. Even when it comes to things like epilepsy, there's some very good data on how nutrition can help. For example, a ketogenic diet can lower the frequency of seizures in kids.

And so as I did more and more research, what I started to learn was if you begin to eat a diet filled with predominantly fruits and vegetables and rely less on processed meats, you become healthier and feel better. And what's fascinating about that is: Its not very complicated.

Now I have a nonprofit called the SELF Principle: sleep, exercise, love, and food. The principles come from what Ive observed about the habits of folks in the blue zones. In this framework, food is very important, but in the grand scheme of things, it's just 25 percent of the overall picture.

EH: How has the conversation around weight loss changed since you began practicing? Are peoples barriers to weight loss more or less the same?

Over the years, I have found that people are looking more often for quick fixes and are less willing to work on root causes.

There is less focus on prioritizing sleep, healthier eating, regular exercise, and finding ways to de-stress. Instead, people want to sleep less, exercise less, work more, and add a prescription to deal with weight gain.

Whats getting in the way of success isnt that they dont realize the food theyre reaching for is unhealthy and could lead to weight gain, heart disease, or diabetes. They reach for it because it fills a void.

In fact, if you look at some of the new drugs, like GLP-1s, there's a warning label saying they can increase the risk for depression and suicide. Why? Because when a drug reduces appetite, it also reduces pleasure. This is a real risk we have to warn patients about.

EH: What other common misconceptions do people have when they start a weight loss journey?

SH: Everyone always focuses on what. They say, Doc, I want to lose 10 pounds. And I always tell them, Your why has to be stronger than your what.

A why could be: I went through all sorts of issues growing up, and I don't want to pass my demons onto my kid. I want to be the right example for them. That's a very powerful why.

Our job as physicians is to help our patients to discover the why. Because at the end of the day, all diets can help with weight loss. Weight maintenance is the real monster, the real battle. So the challenge is: How do we keep the weight off? And to do that, you've got to have your why.

Weve also got to get this idea out of people's minds that they need to rely on willpower. Willpower is the worst the idea that, I'm just not going to eat this thing. Okay, that's great right now, because you feel good, but what happens if you fight with your partner or some other emotionally triggering event happens? Now that same no becomes very difficult.

But if we create habits, you'll wake up and have them on autopilot. Have you ever gotten in your car, driven somewhere, and not even known how you drove there? You stopped at all the stoplights, you turned right when you needed to turn right, you didn't get into an accident. You did all those things because you were so used to it that it's a habit.

EH: Relatedly, the survey found that a lack of motivation is the leading obstacle to weight loss. Whats your impression of that?

SH: The problem is not so much that it's a lack of motivation for weight loss; it's that there are so many things that are taking that motivation away from weight loss.

In other words, our world is filled with bright shiny objects that are distractors. And if you don't have a strong enough inner why, which is another word for your inner motivation, you'll already have exhausted your limited willpower by the time you want to make a healthy decision.

EH: What role do you see motivation playing in someones weight loss journey?

SH: Motivation is essential to start the journey, but it is not enough to maintain it. Motivation quickly wanes. Its the rocket needed for liftoff, but then habits are what help the rocket to stay on track and get to where it needs to go.

This is why we try to get people to make habits, so that when you make that decision, it's not about motivation. You already know what youre going to do for breakfast. Youre not looking for pleasure from food, youre looking for pleasure from life. Motivation is no longer a factor.

EH: Common motivators to lose weight among the Everyday Health audience included improving physical health, feeling better, and having more energy. Are these the types of whys that can help someone lose weight?

SH: Wanting more energy is great, but theres a lot that can get in the way of that. What happens when you come home from work and youre too tired to exercise and make a healthy meal?

So lets dive deeper. What does that mean for you? If you had more energy, what would you do with that? When I work out, I feel better about myself. Im a better husband, son, father Im talking about myself here and how I look at myself and feel directly translates to how others feed off me.

EH: How do you counsel patients on finding their weight loss why?

SH: It all starts with a conversation, and what I want to get into with patients is: What do you think has prevented you from taking those steps in the past? What have been the barriers?

We dive into the why, but more importantly, the why now? What changed? And then you start to find out some fears.

In this way their why becomes stronger and deeper, and you'll find out that every single one of them has something stronger they may not even know it but if you help them discover it, you have just won the battle. Heck, you've just won the war.

EH: In your experience, what motivators are most effective at helping patients lose weight?

Motivation, by its very definition, is a fleeting commodity. Its only enough to get you through the door. But whats going to keep you going when you run out of that initial drive? When you go to the gym but wake up the next morning and you look the same? When, a week in, your pants arent as loose as you thought they would be?

Thats why Im a big believer in intrinsic motivation (loving what you do) over just extrinsic motivation (outcomes or rewards). Dont get me wrong: Its nice to focus on looking better as an outcome of weight loss, but that can lead to disappointment quickly. But when we add in the joy of working out, the fun of cooking healthy meals with family, the passion of building a better future this creates a motivation that is much more sustainable.

EH: Can you share an example of the power of having a weight loss why?

SH: People come back with the most incredible stories. I have a patient whos 72 years old, and she came to me with type 2 diabetes and severe kidney disease. Her A1C (her average blood sugar levels over a two- to three-month period) was through the roof.

I had a talk with her about understanding that this is a very serious thing, and here's what could happen if we keep going down this road. Here's what could happen if we change it. What are you ready to do? She said she was ready to change, and I've heard that a thousand times before.

But I saw her 30 days later. She'd lost about 20 pounds, and that brought her A1C down so dramatically that we cut her insulin dosage by 50 percent. The protein in her urine went down by like 80 percent, which means her kidneys were doing a much better job filtering blood.

But what was so remarkable for her was, she said, I couldn't even walk across the room to use the restroom before, and something that I've never said to anybody I couldn't clean myself after the restroom. And just the fact that I can do that, that shame has gone away and you have given me my dignity back.

Do you know how powerful that is? And now shes setting goals for herself. She wants to get off insulin completely. Thats very aspirational, but at the same time, if you reach for the stars, you're going to get the moon handed to you every time. And who knows? Maybe she gets the stars.

EH: What happens when somebodys why fades and they start to lose motivation? How do you get them to either find a new why or reconnect with that original one?

SH: The first thing that's really important is to understand that you're going to fall down, and that's okay. The average smoker has to try quitting six to seven times before they actually quit.

So if you fail, you didnt fail. You just learned one more way not to do it. And I'm glad you learned it early enough so that we have more time to do what may actually work better. If we celebrate people's failures, we celebrate people's success.

EH: How do these new classes of weight loss drugs, the GLP-1s and GLP-1 and GIP receptor agonists, influence people's motivation?

SH: Everyone who comes to see me, the first thing out of their mouth is, I want Ozempic. And I tell them, I want you to be successful. And for some people, drugs like Wegovy, Zepbound, and Ozempic can be very effective in creating that jump-start effect by, for example, helping to reduce food noise and develop better habits.

However, without working to establish the proper habits, many people either gain all the weight back the second they stop the drug or eventually overcome the effects of the meds. For example, I have folks who started on oral weight loss medications, then they graduated to injections, and now Ozempic doesnt work anymore, and they want the newest kid on the block. Where were missing the boat here is the idea that we can do better.

Were basically creating a generation of drug addicts, and I think that's a shame.

How do we figure out a way to get around that? We look at weight loss drugs as a tool in your tool belt. You use it if you need it, but you look at it as a guest in your house. It's okay if they come in, but you don't want them to become permanent residents and stay rent-free.

These drugs have a significant number of side effects that we're just discovering. For example, what if there are long-term consequences to the brain? We know they're affecting the pleasure centers. What if they cause us to essentially rewire our brain chemistry in a way that reduces our ability to experience pleasure? We just don't know that yet.

EH: What motivates you?

SH: Were on this planet for such a short time, and all of us have a purpose. Ive got two daughters. One is 6, one is 10, and the greatest joy Ill ever have is one day when they're old enough and they get to think about their father, they can say, Hey, my father did some real good for people. That's it.

EH: Is there anything youd like to add?

SH: Sometimes, the fastest way to get what you want is to slow down.

And as much as that's a clich, it couldn't apply more to weight loss. The faster the weight loss, the faster the rebound. The slower the weight loss, the more it allows your body to adjust, the more it allows your brain to adjust.

If you look at it as, I'm doing this in a slow sustainable way for the rest of my life, you are more likely to stick to it, and you're more likely to make those things into habits.

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Expert Q&A: An Obesity Medicine Specialist on the Impact of Having a Weight Loss 'Why' - Everyday Health

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Trying to lose weight can be tricky. Not to mention, it can be confusing to decide which approach is right for your goals. There are countless diets you can follow, rigid programs, medications, and supplements that all offer solutions to your weight loss quest. Having options is always nice, but it can also be overwhelming. When it comes to weight loss, it's all about establishing a calorie deficit and developing just the right healthy fitness and diet habits that set you up for success. Luckily, we have some streamlined guidance to help speed up your efforts. There's one change to your diet that can help you lose weight faster, so listen up.

Before we jump into the dietary change that could have the most impact on your weight loss, here are some tips to consider:

In addition to these tips, cutting out one ingredient from your diet could have a significant impact on your weight loss. Keep reading to learn more, and when you're finished, be sure to check out 9 Lazy Ways to Lose Weight All Month Long.

Plain and simple, cut out sugary drinks. Cutting this single source of calories from your diet could have a shocking impact on your weight-loss efforts. At first, you may only think of soda as going into this category, but think again. There are many drinks that people consume daily that have added sugar. While soda may be one of the most commonly consumed sugary drinks, you may be surprised how many other drinks contain added sugar. Energy drinks, sweet tea, juice, smoothies, coffee drinks, flavored milk, powdered flavor enhancers, mixed alcohol drinks, and even drinks marketed with health benefits, like kombucha and sports drinks, contain added sugar.

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Just like most foods in your diet, moderation is an important component. An occasional drink that contains added sugar likely won't keep you from losing weight, but daily consumption could not only keep you from losing weightit may also cause weight gain. Added sugar is a source of empty calories, meaning there is little nutritional value in the calories it provides. Without any fiber or associated vitamins and minerals, you're getting a dose of sugar that can spike your blood sugar and leave you craving more sweet treats and drinks throughout the day. Skipping added sugar in your food can be effective for weight loss as well, but cutting liquid sources of sugar out of your diet could be the single most impactful change when it comes to weight loss. 6254a4d1642c605c54bf1cab17d50f1e

RELATED: 10 Best Frozen Foods To Buy at Whole Foods for Weight Loss

Drinking plenty of liquids each day is important for many reasons, so make sure to replace sugary drinks with other sources of hydration. Of course, plain water should make up the majority of your liquid intake, but other beverages can contribute to hydration, too. Diet drinks are a good choice as you start to cut sugar from your diet. While these options can have artificial sweeteners in them, they do not contain added sugar. Healthier diet options, like those that contain stevia instead of aspartame, are a good choice for satisfying a sweet craving with fewer questionable ingredients.

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Other drinks to consider incorporating into your diet include hot and cold tea, black coffee with a splash of milk or cream, flavored carbonated water, juice, smoothies made without added sugar, plain dairy milk, spirits with zero-calorie mixers, and low-calorie sports drinks. Luckily, there are still plenty of drink options for you to enjoy while cutting sugar from your beverage choices. Stay mindful of the sugar in your drinks, and you'll be well on your way to your weight and wellness goals.

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Melissa Rifkin, MS, RDN, CDN

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This One Change to Your Diet Can Help You Lose Weight Faster - Eat This, Not That

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Raven-Symon has always struggled with her weight and body image, especially in the public eye. She told People magazine that she faced a lot of criticism and pressure when she was a rising star on Disney Channel. She said, "The way people were treating me while I was bigger was emotionally damaging. When I lost weight, I remember the moment I went on the red carpet and in my head I was cussing everyone out. I'm like, 'Wow, now you want to look at me because I'm skinny, thanks.'"

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However, Raven-Symon decided to lose weight for her own health and happiness, not for anyone else. She said, "I set out to lose weight so I could be more healthy. I didn't set out with a visual idea of what to look like. I don't feel that I'm ever going to say, 'This is how I'm supposed to look,' because when I get to a certain weight, I always find happiness within myself, whatever what size I am."

She achieved her weight loss goal by following a low-carb diet and intermittent fasting, which is a method of eating that involves restricting food intake to a certain window of time each day. She said, "I am low-carb as much as I can be. I do very minimal exercise and I am an avid faster. I make sure I have a minimum of 14-hour fast between dinner and break-fast."

She also credited her wife, Miranda Pearman-Maday, for supporting her throughout her journey. She said, "You're incredible honey. You're doing so good." The couple got married in June 2020 in an intimate ceremony. Raven-Symon said, "I'm not over here trying to be a little twig. I want to make sure that my body is healthy and prepared to deal with old age."

Raven-Symon is proud of her weight loss and the changes she has made in her life. She said, "It's definitely an ongoing journey for me. I'm still not subscribing to the standard American diet, which has made a mockery of the human body and created the obese epidemic that is our world today. And I continue to fast because it's how humans are supposed to eat. As I continue to sustain those tactics, I know that my body's going to continuously change.

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Raven Symone Weight Loss: Raven Symone's 40-Pound Weight Loss: How She Kicked Sugar and Found Wellness - Deccan Herald

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