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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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Many view the start of the New Year as a reset and a chance to better themselves, and this year is no exception. Let it be your time to shine and focus on creating healthy habits that will benefit your body both mentally and physically. Starting a healthy diet is the key to feeling your best, achieving your goals and having more energy. Doing it safely will give you results that can last for years to come.

Diet fads and diet pills might help you lose weight quickly, but they are not made for sustainable and lasting results. Here are some tips to succeed in your New Years resolution, whether its to lose weight, have more energy or just practice healthier habits.

What is a healthy weight?

Achieving a weight goal thats advantageous to you shouldnt be about following a diet or program. It often starts by aiming to lose weight, but keeping the pounds off works best when it becomes a lifestyle paired with healthy eating patterns, stress management and regular physical activity.

According to the Centers for Disease Control and Prevention, people with gradual, steady weight loss (about one to two pounds per week) are more likely to keep the pounds off than their counterparts who lose weight quickly.

Sleep, genetics, age, diseases, environments and medications may also play a role in weight management. If you are thinking about going on a diet or are concerned about your weight, make an appointment with a dietician to discuss a weight loss plan that works best for you.

What is a healthy diet?

There are always going to be fad diets and they are especially popular this time of year. A healthy diet is one of natural, unprocessed foods. This means saying no to pre-packaged meals and snacks.

A healthy meal plan provides the body with all the nutrients and minerals it needs to function at optimum levels. This is why people often feel better and have more energy after theyve been consistently eating a healthy diet and living a healthier lifestyle.

As a good rule of thumb, its recommended to eat plenty of protein, fruits and vegetables, and foods that are low in sugar and salt. Healthy fats are good for you and include olive oil, other plant-derived oils and fish. Processed snacks can also be replaced with an apple, banana with peanut butter, pistachios, almonds or another delicious and healthy alternative.

To achieve the best overall results, a healthy diet should be paired with regular physical activity and overall healthy habits, such as proper stress management.

What should I do to prepare for this healthy diet and lifestyle journey?

Before you dive into the journey of creating healthier habits, its important to be in the right headspace to give yourself the best chance of success.

Think about why this is important to you and make a commitment. For some people, it helps to write it down. Consider your current habits and track your sleep, physical activity and take stock in what you eat and drink every day. Also, think about your lifestyle and identify any barriers to creating healthy habits and how you can overcome them. For example, you may stop at fast food restaurants because you dont always have time to prepare healthy meals. One change you could make is to discover easy recipes to make ahead of time or there could be healthier grab and go options you could try.

Make sure you set realistic goals and continually monitor your progress. Setting easy short-term goals along the way helps boost confidence. It could be as simple as losing some weight and better controlling your blood pressure. Overall, they should be realistic, specific and open to a little wiggle room to make sure that they are achievable.

A dietician will customize a patients diet, so they are eating the best possible foods for their goals while considering any other health factors.

Please make an appointment with a dietician if you have any questions or are interested in learning more about your optimum health. For more information, please visit http://www.leehealth.org.

Leigha Messner is a nutrition manager with Lee Health

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Guest Commentary: How to achieve your New Year's resolution for healthier habits and a healthier weight - Pine Island Eagle

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Will weight loss drugs kill the fast food business?  The Guardian

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Will weight loss drugs kill the fast food business? - The Guardian

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- He sought therapy to cope with his anxiety and heart palpitations, and learned to change his mindset.

- He also decided to improve his physical fitness, as he believed it would help him play better and feel more confident.

- He started doing half an hour of exercise on a bike every day, and eating clean and healthy foods.

- He avoided junk food, alcohol, and sugar, and focused on lean protein, vegetables, and fruits.

- He gradually lost weight at a rate of about four pounds a week, and transformed his physique and lifestyle.

- He became fitter, happier, and more successful in his darts career, winning the World Darts Championship and becoming the world number one in 2024.

Humphries' weight loss story is an inspiring example of how determination and discipline can lead to positive changes in one's health and well-being. He is also a role model for other darts players who want to follow a more professional and fit approach to the sport. Humphries has shown that weight loss is not only possible, but also beneficial for his performance and happiness.

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Faster fat burning with higher speed of your body Less hunger, so you eat less calories More energy for doing things better every day Better mood, so you dont eat because of feelings Keeps your muscles strong while you lose weight Better health with balanced blood sugar levels Less fat in your body and less fat stored More calorie burning with higher heat of your body Ingredients Used:

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Hunter Burn - The Best Product For Less Hunger

Hunter Burn is the best product for less hunger in the market today, and also one of the best products for losing weight in general. It can help you stop feeling hungry and wanting food, and also make you burn fat and be faster as well, to help you lose weight quickly and from all sides.

Like Instant Knockout Cut, the Hunter Burn mix only has ingredients that we have seen before. It has 3,000 mg of glucomannan and 500 mg of white kidney bean 20:1 extract, and also vitamin d3, cayenne pepper, green tea leaf extract, and l-theanine.

Most of the less hunger comes from the glucomannan and white kidney bean extract, with one making you not feel like eating and the other making you not get all the calories you eat when you do eat.

This is why it can control hunger much better than all the other products for losing weight that you can buy without a doctor.

Vitamin D3, cayenne pepper, and green tea extract can all help to make the other ingredients in the pills work better and faster, and also make you less hungry more. They also have some more benefits for losing weight that they can give.

Cayenne pepper and green tea extract have heat properties that will burn fat directly and make you less swollen to keep you moving, while vitamin d can help to make you more energetic, do better in exercise, and be healthier, to help you lose weight as fast and easy as possible.

The l-theanine then finally makes you focus, sleep, and relax better, makes your energy and defense better, and makes you less worried and stressed, to help your body lose weight smoothly.

All the ingredients in Hunter Burn are in the right amounts to make them work best, which is another reason why it is the best product for less hunger that you can get without a doctor in the market today.

Add that to its ability to burn fat and make you more energetic directly, help you do better in exercise and be healthier, and make you recover faster, while having a good price, and it can even be one of the best products for losing weight if less hunger is not the main thing stopping you from losing weight.

Good Things

Many people choose to follow a ketogenic diet for different reasons. Here, we will look at the big health benefits that a ketogenic diet gives:

Losing Weight

A ketogenic diet might be good for you if you want to lose weight. One big health benefit is losing weight. Research says that people who follow a ketogenic diet usually lose a lot of weight. A study showed that fat people who followed a ketogenic diet lost two times more weight than those who ate a normal American diet.

Better Brain Function

A ketogenic diet can make thinking and remembering better, giving big health benefits to your brain. Research says that Acetylcholine, a brain chemical, is more in keto dieters brains. Acetylcholine helps with learning and memory.

Better Heart Health

The health benefits of a ketogenic diet also help the heart. Research says that a ketogenic diet can make cholesterol and fat levels lower and make swelling less. Studies show that a ketogenic diet can stop heart disease.

More Energy

One of the best health benefits of the ketogenic diet is that it can make you more alive during the day. You will not feel tired or lazy after eating a keto meal. Also, a ketogenic diet might make sleep better.

Lower Blood Sugar Levels

Also, a ketogenic diet helps with diabetes, another amazing health benefit. Those who follow a ketogenic way of life have less blood sugar levels.

Better Athletic Performance

Some athletes say a ketogenic diet makes athletic performance better, giving another special health benefit. Using a ketogenic diet, one athlete says he went from running more than 7 minutes per mile to running less than 6 minutes per mile.

Make the Immune System Stronger

The health benefits of a ketogenic diet include better immunity. Research has shown that the ketogenic diet helps the body get rid of bad things and fight sicknesses.

Protect Against Cancer

The health benefits of a ketogenic diet also help to stop cancer. The body stays in a state of ketosis by following a ketogenic diet, which researchers have shown to keep away different kinds of cancer.

Some cancer patients say that a ketogenic diet lets them stay healthy during cancer treatment. Others say that it makes bad effects like dizziness and throwing up less.

Treats Migraine Well

People who have migraine often use a ketogenic diet to deal with their problem. Studies say that a ketogenic way of life might make migraine signs less.

How Do You Know If You Need Pills That You Can Buy Without A Doctor (OTC) Or Pills That

Excerpt from:
Luke Humphries' Weight Loss Journey: From Roofer to World Number One in Darts! - Deccan Herald

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Is There A Quick-Fix Weight Loss Drug That Doesn't Require Exercise?  IFLScience

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Is There A Quick-Fix Weight Loss Drug That Doesn't Require Exercise? - IFLScience

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Seven ways you can lose weight safely this New Year - and the things you should avoid  The Mirror

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Seven ways you can lose weight safely this New Year - and the things you should avoid - The Mirror

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Fitness expert says the '75 challenge' will help you lose weight faster this month  Express

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Fitness expert says the '75 challenge' will help you lose weight faster this month - Express

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We all develop certain eating habits, many of them healthy, such as choosing whole grain over refined, eating vegetables at every meal and planning meals in advance.

Some habits though, ones you might not even be aware of, can deprive your diet of vital nutrients and protective antioxidants. Others can propel you to overeat.

The good news: Reflecting on your usual diet can help you uncover those habits and swap them out for healthier ones.

If improving your eating habits is a goal this year, assess your usual diet by keeping a food diary for one week.

Write down the foods you eat, the time of day you consumed them and portion sizes. Include beverages, sweeteners and condiments.

Identify eating habits you think are undermining your diet. Then create a plan to replace them with new habits that support your healthy eating goals.

Dont try to change too much at once, though.

To make change stick for the long term, gradually incorporate new habits. Let your brain adapt to one at a time.

Consider the following eating habits and their better-for-you replacements. Recognize any?

Theres nothing wrong with eating a healthy snack after dinner, especially if you feel hungry. But depending on what and how much you eat, nighttime snacking can lead to unwanted weight gain.

Research also suggests that eating close to bedtime can worsen glucose tolerance and slow down fat-burning.

To break a nighttime snacking habit, first consider why you snack after dinner. Hunger, boredom, stress, feeling tired? The new habit you build will depend on your answer.

If its not about hunger, brush your teeth right after dinner to dampen the desire to eat. Replace food with a low- or no-calorie hot beverage such as green tea, herbal tea or sodium-reduced chicken or vegetable broth.

If a craving hits, distract yourself by doing something else for 30 minutes. If the craving hasnt passed, choose a small nutritious snack that wont spike your blood sugar (e.g., nuts, yogurt, berries, celery with peanut butter).

Eating a meal while watching TV, reading the newspaper, checking e-mails or driving takes your attention away from the foods you are eating.

Distracted eating can lead to overeating by making you less focused on the amount of food youve eaten and your bodys hunger cues.

Reserve the kitchen or dining room table for meals and put away electronic devices.

Pay attention to the fact you are eating. Doing so, research suggests, can help you eat less not only at your meal, but also later on.

Just because fruit contains sugar doesnt mean its a dietary no-no. Naturally occurring sugar in whole fruit comes with filling fibre, vitamins (e.g., vitamin C, B6, folate), minerals (e.g., potassium, magnesium, manganese) and plenty of protective phytochemicals

A diet higher in fruit is thought to guard against heart disease, stroke, type 2 diabetes, cataract and macular degeneration. In Canada, a low fruit intake is among the top five leading preventable causes of cancer.

Include two to three servings of whole fruit in your daily diet. Limit fruit juice though, which lacks fibre and is a concentrated source of free sugars.

Its not just the desserts and second helpings that add surplus calories to meals. What you drink with your meal can contribute, too.

Consider that 12 ounces of fruit juice delivers roughly 170 calories and 38 g of free sugar (9.5 teaspoons worth). Ditto for sugary soft drinks. A 16-ounce Starbucks Oat Latte will add 190 calories to your breakfast or midday snack.

Liquid calories dont put the brakes on our appetite the way calories from solid foods do. As a result, we typically dont adjust for them by eating less food.

Replace caloric beverages, especially sugary ones, with plain water or unsweetened tea or coffee. Milk and unsweetened non-dairy milks are other options that supply nutrients you might not get from other foods (e.g., protein, calcium, vitamin D, B12).

Dont get me wrong. A leafy green salad is good for you its brimming with beta carotene and brain-friendly lutein.

If salad is your go-to vegetable however, youre missing out on many other protective phytochemicals, and certain vitamins, too.

Make a point of eating a variety of colourful vegetables each day green, orange, red, purple, white to increase your intake of anti-inflammatory and antioxidant phytochemicals.

And dont wait until dinner. Make vegetables the focus of every meal.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD

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These 5 eating habits are sabotaging your diet - The Globe and Mail

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Weight-Loss Drugs, Fat Bias in Medicine & The Power Of A Good Apology  TODAY

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Weight-Loss Drugs, Fat Bias in Medicine & The Power Of A Good Apology - TODAY

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Sigh Bad versus good foods, here we go again. This black-and-white dichotomous thinking is one that nutrition experts are anxiously waiting to go out of style. Yet unfortunately, we are still combating the social media hype and reminding you yet again you can eat carbs, like fruit, even with diabetes.

Believe us, we know its not your fault if youve fallen victim to this way of thinking about food, especially if you have diabetes. Being constantly bombarded with conflicting messages makes it confusing to know what to include and perhaps limit in your diet if youre one of the 38.4 million Americans with diabetes, according to the Centers for Disease Control and Prevention, who need to monitor their blood sugars more closely.

Rest assured, weve done the homework for you and spoken to two certified diabetes educators and registered dietitian nutritionists to get their take on six fruits commonly perceived as off-limits if you have diabetes, and why they encourage their patients to eat them.

First things first: fruit is a carbohydrate, one of the three macronutrients that we need to consume in our daily diets. Since carbohydrates provide fuel for the body and have a direct impact on blood sugar levels, they are often one of the first nutrients that health care practitioners advise you to pay closer attention to if you have diabetes.

Now, there are two kinds of carbohydrates, simple and complex. Simple carbs are digested more quickly then their complex-carb counterparts since they lack the fiber and other nutrients complex carbs contain. However, keep in mind that foods, such as fruit, often contain a mix of both simple and complex carbs. Fruit contains both a simple natural sugar (fructose), as well as a complex carb (fiber).

And that matters when it comes to your blood sugar. Fruits often get a bad rap for people with diabetes due to their sugar content. However, it's important to understand that while fruits do contain natural sugars, they also provide essential vitamins, minerals and fiber; all of which can improve long-term health and fight against future disease, says Erin Palinski-Wade, RD, CDCES, author of 2 Day Diabetes Diet.

In fact, a 2021 systematic review and meta-analysis of 23 cohort studies in BMJ Nutrition, Prevention & Health concluded that high intake of fruit was associated with a 7% lower risk of diabetes compared to a low intake.

While the low-fat diet trend may be losing steam, its important to note that if you have diabetes, you also have to watch your fat intake. Having diabetes doubles your risk of heart disease, says the CDC.

However, not all fats are created equal. For instance, avocado is a fruit that Palinski-Wade hears clients often fear because they worry the fruit contains too much fat. This unique fruit can actually offer quite a few health benefits, she says. Unlike most other fruits, avocado contains 0 grams of naturally occurring sugar per serving and does not affect your glycemic response.

Plus, it packs primarily unsaturated fatty acids, according to the USDA, the better-for-you fats that promote heart health. A 2019 clinical trial published in Nutrients found that including a half or whole avocado at breakfast decreased the participants glucose and insulin response when compared to a high-carb, low-fat breakfast. This study supports current 2023 research published in the Journal of Diabetes Mellitus that demonstrated Hispanic or Latino adults with prediabetes who consumed avocado in their regular diet were 14% less likely to develop type 2 diabetes. For a nice dose of these healthy fats, try these Salmon Stuffed Avocados.

One of the most popular fruits to be named a bad fruit for diabetes is the humble banana. However, dont give in to this hype. Unripened green bananas are a good source of resistant starch, a fiber that has been found to reduce blood glucose levels and fight against insulin resistance, Palinski-Wade says. A 2023 review published in Frontiers in Nutrition found specific resistant starch types had a direct positive impact on both glucose and insulin regulation, though more research is needed.

Dont discount yellow bananas, though. Although a more ripened banana will contain a higher sugar content and have a greater impact on blood sugar, this fruit still provides a good source of fiber to support gut health as well as appetite regulation, she adds.

As with all foods, portion size matters. Palinski-Wade recommends choosing a smaller banana, ideally one under 6 or 7 inches, for blood sugar balance and pairing it with a source of protein and/or healthy fats. Whip up one of these Diabetes-Friendly Banana Bread Recipes to have with breakfast today.

Tropical and delicious, mango is a mainstay in cultural cuisines across the board. While some have named mango as an off-limits food if you have diabetes, registered dietitian and certified diabetes educator Kimberley Francis, RDN, CDCES, CNSC, doesnt agree. One serving (3/4 cup) of mango provides 7% of your daily fiber needs. Fiber slows the absorption of sugar into the bloodstream, which is ideal for glucose management, she explains.

A 2023 study published in Metabolism Open compared how fresh mango, dried mango and white bread affected participants' satiety and glucose response after consumption. Interestingly, eating fresh mango increased satiety, decreased desire to eat and exhibited a more efficient decrease in glucose levels after eating, as well as more stable glucose levels overall in comparison to the dried mango and white bread.

As for how to eat mangoes, to create a balanced, blood-sugar-friendly meal, consider adding a serving of mangoes to a Cobb salad for a little extra sweetness, suggests Francis. Or serve this Mango & Avocado Salad with dinner tonight.

While orange juice may get a bad rap when it comes to its sugar content, Francis advises not to knock all forms of this fruit so quickly. Oranges are famous for their vitamin C content, but one medium orange contains approximately 3 grams of fiber. Dietary fiber makes you feel full for an extended period and may help support weight and glucose management, she explains.

Plus, you cant compare a whole orange to orange juice. Thats because juiced oranges contain almost no fiber. If you have diabetes, you may also consider pairing oranges with protein for a more stable blood sugar response, suggests Francis. For instance, add orange wedges alongside this Spinach-Mushroom Frittata.

Contrary to popular opinion, you dont have to avoid dried fruit if you have diabetes. People living with diabetes often think that dried fruits have too much sugar and need to be avoided, but that is actually not true. For instance, prunes contain no added sugar and are the lowest-sugar dried fruit. With 3 grams of naturally occurring fiber, prunes can support gut health along with blood sugar balance, Palinski-Wade says.

Plus, 2022 research published in Advances in Nutrition shows that daily consumption of prunes (also called dried plums) helps protect bone mineral density in postmenopausal women. Palinski-Wade says this is good news for people with diabetes, as they have a greater risk of osteoporosis. Given prunes have no added sugar, consider using them to replace sugar in recipes for a sweet treat with an added nutritional bonus, like these Chocolate-Dipped Walnut-Stuffed Prunes.

While watermelon may taste incredibly sweet, its actually not all sugar. One cup of diced watermelon contains 9 grams of naturally occuring sugar, which is less than the sugar content of 1 cup of sliced apples, Palinski-Wade says. Whats more, the glycemic loada measure of how quickly glucose enters your bloodstream and how much glucose it contains per serving, according to Harvard Medical Schoolof 1 cup of watermelon is only 5, which is low on the GL scale, she adds.

Whats more, watermelon also contains important antioxidants, like lycopene, that may benefit cardiovascular health, suggests a 2022 review in the International Journal of Molecular Sciences. Given those with diabetes are more likely to experience cardiovascular events related to their condition, its important to eat foods that positively impact heart health too when you have diabetes. Consider pairing watermelon with a source of protein or dietary fat to minimize impact on blood sugar levels, like this Watermelon Strawberry Smoothie, which contains low-fat plain yogurt.

Fruit can (and should) be included in a balanced diet whether you have diabetes or not. While fruit does contain sugar, it also packs fiber, vitamins and minerals that can positively impact your health. Consider adding avocados, bananas, mango, oranges, prunes and watermelon into your meal plan, and pair them with other nutrient-rich foods for more stable blood sugar levels. Working with a certified diabetes expert or registered dietitian nutritionist is a great way to learn how to eat the foods you love, like fruit, in a balanced diet if you have diabetes.

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6 "Bad" Fruits You Should Be Eating When You Have Diabetes, According to Dietitians - EatingWell

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