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Any veteran of the diet wars is all too familiar with the stress and strain of never being able to claim victory over the scale. And once we turn 40, that battle feels even more difficult. Tactics that used to work suddenly fall short, while a new wave of symptoms like brain fog, low energy and insomnia hit. The almost universal fallout from hormonal changes is weight gain, confirms triple-board-certified ob-gyn Anna Cabeca, DO, bestselling author of The Hormone Fix. But she assures, Even during and after menopause, we can lose weight and keep it off. Keep reading to discover exactly how to stop menopause weight gain by using Dr. Cabecas ingenious diet cycles.

It seems like gaining unwanted pounds is an inevitable part of menopause for most women. But what exactly is causing that weight gain at midlife? It has a lot to do with hormonal fluctuations. While youthful, reproductive hormones decrease as we approach menopause, other hormones that age the body (like insulin and stress cortisol) increase, explains Dr. Cabeca. (She has a lot of personal experience with menopause since she went through it herself twice!)

This hormone shift causes inflammation to rage throughout the body. And scientists know that body-wide inflammation triggers fat cells to shut off their fat-burning powers. Quickly, the body gets locked in a phenomenon called weight-loss resistance, which Dr. Cabeca estimates affects up to 90% of women over 50. Unfortunately, a Johns Hopkins University study found that only 1 in 5 US-based ob/gyns have received formal training in menopausal medicine.

Even if most doctors aren't helpful in this area, there are good reasons to want to fight off menopausal weight gain on your own. According to Brazilian research, as a womans size increases, her menopausal symptoms worsen. Dr. Cabeca says, Women in America suffer greater menopause-related issues up to 800% more than other women around the globe.

Dr. Cabeca witnessed this discrepancy as she watched her mother age rapidly through menopause and pass away from heart disease at 67, while family members in other countries lived into their 90s. After traveling the world studying how women eat, Dr. Cabeca concluded, Our diet is to blame. She determined, Menopause is natural, but symptoms and weight gain are optional.

The good news: It doesnt take a major diet overhaul to rebalance hormones and melt fat during menopause. And surprisingly, its not about adopting one diet for the rest of your life.

Through clinical research, Dr. Cabeca discovered that switching up your eating habits for just six days reboots your metabolism, making weight loss easier. So she created several short dietary pauses in which you stop consuming certain foods like sugar, grains or meat for a brief period of time to reset your metabolism. (For example, you can start a plan every Monday and enjoy a cheat day every Sunday before cycling on to the next mini plan.)

Just like you have to change up your exercise routine, you have to change your eating routine to keep your metabolism on its toes," explains Dr. Cabeca. But how? By switching things up, we make the body more insulin-sensitive, allowing women to drop one dress size a week, says Dr. Cabeca. Her plan also increases body stores of oxytocin (the joy hormone), which counteracts the inflammatory stress of cortisol, while naturally suppressing appetite.

Related: The Power of Carb Cheat Days to Restore Metabolic Flexibility

Quick-switching between plans can melt away the weight that accumulates in the midsecton during menopause. In a University of Southern California study, subjects on a short-burst diet had 86% less belly fat after three months than those on a standard diet. Study author Valter Longo, PhD, has seen that dieters doing short detoxes take 413% more inches off their waist compared to nondieters. He assures, The body is better able to regulate everything after five days. It goes back to functioning optimally.

These short dietary resets also guard against weight-loss resistance and its related health risks. In another study, folks who used a short liquid plan then leapfrogged to another healthy plan shed triple the weight and were 250% more likely to get off blood-pressure meds than those who stayed on one diet. The Detox Diet author Elson Haas, MD, says, Its a tremendous kick start!

These programs are responsible for tens of thousands of women preventing and reversing menopause symptoms, says Dr. Cabeca. For example, one of Dr. Cabecas patients went from having 60 hot flashes a day to zero! Other patients got off Rx medications for diabetes and cholesterol. Julie Trnavsky, 64, dropped 80 pounds and soothed her adrenals. I feel better than Ive felt since my 30s. Keep scrolling to try the plans for yourself and find Karen's success story of losing 92 pounds...

Choose one of the following mini plans, created by Dr. Cabeca, to start rebooting your metabolism. Each one allows you to diet for six days and feast for one, before moving to the next mini plan or repeating your favorite. No matter which plan you choose, always eat three meals a day, pausing to avoid sugar, alcohol and processed carbs for the week.

On the six-day keto-green plan, you limit carbs and pause inflammatory foods, namely grains, eggs, butter, legumes, nightshades (like tomatoes and eggplant), nuts and seeds. Focus mostly on eating healthy fats (avocado and olive oil), then protein (meat, fish) and limit carbs from fruit and veggies to 40 daily grams. Your dinner formula: 1 protein serving + 2 servings of low-carb vegetables + 1 to 2 fat servings. Try this sample meal: Stir fry with sliced chicken thighs plus steamed veggies and cauliflower rice.

This mini plan is great to use if youre struggling with blood sugar. It stabilizes levels, which is good news for women who suffer from hot flashes that are caused by blood sugarimpacted changes in blood pressure. Also incorporate these helpful plan tips

On this six-day plan, youll pause all food groups except animal products: meat, fish and eggs. (Try hard-boiled eggs for breakfast, chili for lunch and fish for dinner.) This plan is an effective way to smash past a weight-loss plateau, says Dr. Cabeca. Protein can help you spot-reduce your tummy, so expect to lose a pound a day or more. (Click through for amazing carnivore before and after photos.)

This approach is also ideal for people who are bothered by aches and pains or autoimmune symptoms. It also supports healthy blood vessels to ease hot flashes. Some users call it a pain eraser. And thanks to the amino acid arginine, found in meat, this plan helps restore muscle tissue lost with age. Also consider these top tips:

Opt for anti-aging protein. Sip a cup of collagen-rich bone broth to quell cravings between meals. Functional medicine expert Amy Myers, MD, says, Collagen turns your body into a fat-burning machine, even when youre at rest!

For six days youll pause acid-forming foods like meat and cheese and enjoy three alkalinizing plant-based meals a day. Reach for fruits, veggies, beans, tempeh, tofu, lentils and seeds, plus healthy fats and healing spices like garlic. For a sample meal, try hearty red lentil soup made with veggie broth.

This plan is great for women struggling with menopausal constipation. Most of us dont get enough fiber and dont realize how constipated we are, says Dr. Cabeca, but this fiber-rich plan restores regularity while maintaining the ketosis of a low-carb diet. (Click to learn more about following a 30-day plant-based diet plan.) Also, check out these bonus tips

Chew well. To extract the healing properties of hard-to-break-down plant proteins, slow down and really chew your food, says Dr. Cabeca. Not only will you digest food more easily, research shows that chewing 40 times per bite curbs production of hunger hormones.

Eat probiotic foods, like coconut-milk yogurt and fermented sauerkraut, which heal the microbiome to improve digestion and ease pain and bloat. As a result, youll shed what Dr. Cabeca calls toxic waist that collects in the midsection.

To boost energy and improve your mood youll pause solid foods on this liquid detox plan, built around juices, broth, caffeine-free teas and smoothies made with leafy green veggies, low-sugar fruit and nuts. Try whipping up a delicious smoothie bowl made with 1 cup unsweetened cashew milk, 1 cup spinach, 12avocado and a dash of cinnamon. Top with berries and unsweetened coconut.

Related: The Delicious Heavy Metal Detox Smoothie That's Freeing Women From the Toxins That Make It Impossible to Lose Weight

This plan is ideal for people who are plagued by anxiety or worry. Dr. Cabeca says, In one smoothie you can sip a combination of nutrients that reduce cortisol, normalize insulin, regulate estrogen levels, improve mood and increase metabolism. In one study conducted by Thomas Jefferson University Hospital, all the women on a similar plan felt less anxious and depressed in a week. Top tips

Feast on gratitude. This is a detox, so youll also detox from negative thoughts and focus on what youre grateful for, says Dr. Cabeca. This quiets the brain to reduce cravings.

Add fat. Start the day with 2 Tbs. of olive oil and a squeeze of lemon. It gives the body nutrients that end cravings, says Dr. Cabeca. At first, women think, Im not doing that, but soon they look forward to it. And the weight-loss results are insane.

Related:This Surprise Olive Oil Trick Is Helping Women Over 50 Balance Blood Sugar to Lose Weight Effortlessly

To keep slimming after cycling through these dietary pauses, simply introduce some carbs (healthy non-keto meals) back into your routine. If you find symptoms or pounds creep back, return to the mini plans to reset. Find additional recipes and Dr. Cabecas extra fifth pause plan, check out her book MenuPause.

Looking at happy photos from her daughters wedding, Karen Evans felt a pang of regret knowing she was at her highest-ever weight for that special day. She realized, I may not be able to change these photos, but I can make other changes

Not knowing where to start, Karen joined her local TOPS.org support group for advice. There, she was encouraged to explore different ways of eating. She experimented with a low-carb keto plan, slowly refining her habits along the way and seeing great results. At times, she focused on eating more meat or green veggies, next she set her sights on making Instant Pot soups and other times she mastered plant-based food swaps like lettuce-wrap sandwiches and zucchini noodles. Karen had been facing curveballs with her weight for decades, but finally, she was the one throwing her metabolism some helpful change-ups. I was trying new things all the time, she recalls. My knowledge and TOPS came to my rescue!

As the weight steadily came off, a doctor praised, Keep up the good work! All told, Karen ditched six pant sizes, along with chronic knee pain, fatigue and emotional eating. Now, shes hopeful her nutrition tweaks will lengthen her life. She says, At 75 years of age, I believe I am healthier than Ive ever been!

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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While rapid weight-loss with bariatric surgery or drugs might temporarily worsen diabetic retinopathy as blood sugar levels are rapidly corrected, the low overall risk likely doesn't outweigh the benefits of weight loss, according to a review.

Altogether, the studies are conflicting and the evidence insufficient, Basil K. Williams Jr., MD, of the University of Miami, and colleagues concluded in Current Opinion in Ophthalmology.

For example, in a 1998 randomized study, diabetic retinopathy worsened at 6 months in 3.5% (25 of 711) of patients treated with intensive insulin therapy compared with 1.2% (nine of 728) of those on conventional insulin therapy (OR 2.98, P=0.006). At 4-year follow-up, though, retinopathy wasn't worse than at baseline in either group.

But a 2020 multicenter case-control study of 3,145 patients with type 2 diabetes found no link between the use of GLP-1 agonists -- a category that includes semaglutide (Ozempic, or Wegovy for weight loss) -- and worsening diabetic retinopathy (P=0.47).

"The goals for diabetic retinopathy treatment are to get blood sugars, blood pressure, and weight under control. This is by far the most important thing to do for the long term, so whatever approach is right for the patient is going to be the ideal treatment," Williams told MedPage Today. "However, it is really important to have a conversation with the patient upfront to let them know that this may worsen retinopathy temporarily. But in the long run, it's going to be beneficial for them."

According to the review, an estimated 9.6 million people in the U.S. have diabetic retinopathy, including about one-quarter of patients with diabetes mellitus.

Clinicians have long suspected that rapidly improving blood sugar can make eye health worse. Back in 1998, the insulin therapy study noted that "there have been many reports of the curious, unanticipated, and seemingly paradoxical worsening of diabetic retinopathy after rapid improvement of blood glucose control."

For the new review, researchers wanted to better understand the effect of rapid weight loss and improvement of HbA1c in light of the new generation of GLP-1 agonists, Williams said.

Some research did show that "when you get the diabetes controlled very, very rapidly, you can get some transient worsening of the diabetic retinopathy that improves over time," he said.

The mechanism appeared to be related to changes in osmotic pressure in the vessels in the vascular system, he said. As blood sugar control improves, "the pressure gradient between inside the vessels and outside the vessels is different. There are more proteins now outside the vessels, and that pulls more fluid outside the vessels. That causes a little bit of additional leakage."

This change stabilizes over time, he said. The review suggested that a sudden 2% or greater drop in HbA1c could impact retinopathy progression for 6 to 12 months. "Then things would be improving from there," Williams noted.

Moving forward, Williams predicted that the new generation of weight-loss drugs "will be really valuable and decrease the long-term implications of diabetic retinopathy on our population. But we do have to consider that there's a small percentage of people who will have some transient worsening. Navigating those small negatives with the overall greater benefit is something we're going to have to deal with more and more."

For now, the review authors recommended that patients undergo a baseline retinal examination before intensive glycemic control that leads to a rapid decrease in weight, followed by continued monitoring.

The review authors examined studies into tight insulin control, bariatric surgery, and GLP-1 agonists. They highlighted a 2022 systematic review and meta-analysis that found that four major randomized controlled trials linked GLP-1 agonists to rapidly worsening diabetic retinopathy but also to cardiovascular benefits.

Also, a 2016 study of semaglutide linked the drug to a higher risk of retinopathy complications (HR 1.76, 95% CI 1.11-2.78, P=0.02), although the numbers of patients affected were small (3% [50 of 1,648] with semaglutide vs 1.8% [146 of 1,649] with placebo).

The review did not include a matched cohort study presented last year at the annual meeting of the American Society of Retina Specialists. Ehsan Rahimi, MD, of Stanford University in California, reported that treatment with GLP-1 agonists almost doubled the likelihood of progression from nonproliferative to proliferative diabetic retinopathy after 3 years (RR 1.585, 95% CI 1.337-1.881, P<0.0001). The drugs were also linked to significantly higher rates of progression to diabetic macular edema.

"We see these patients in our clinics all the time," Rahimi said at the 2023 conference. "They go on these medicines, and their HbA1c crashes, goes down very quickly. That rapid reduction is thought to play some role. But if you look at the basic science literature, it's suggested that there are direct effects of these medications on the retina. That being said, it's also been suggested that there may be a protective effect on the retina. We're getting a lot of mixed signals."

Randy Dotinga is a freelance medical and science journalist based in San Diego.

Disclosures

Williams disclosed no conflicts of interest. One co-author disclosed consulting for Alcon, Alimera, Allergan, Apellis, DORC, Genentech, Iveric, OcuTerra, Regeneron, and Samsara.

Primary Source

Current Opinion in Ophthalmology

Source Reference: Williams BK, et al "Weight loss, bariatric surgery, and novel antidiabetic drugs effects on diabetic retinopathy: a review" Curr Opin Ophthalmol 2024; DOI: 10.1097/ICU.0000000000001038.

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The wearable market has sort of rifted into two camps. In one, you have smartwatchessupplements for a smartphone, easy to setup and use. In the other, you have dedicated fitness wearables, almost all of which require some stupid subscription plan.

In the middle, you've got the OG. The Fitbit.

Among other wearableswhich are worth it, if you want to payFitbit stands out because it's just as good with or without its premium subscription. The premium subscription gives you access to data that you don't necessarily need, like sleep scores. Sans subscription, the Fitbit gives you all the vitals you need, with plenty of pre-loaded workout modes for tracking (think distance run, walk, swim, or climb). It can connect to your smartphoneiPhone includedto deal with maps, music, and notification. If you want to wear it all the time, it'll passively monitor your heart rate for anything concerning, and it'll record your sleep quality. Like I said, everything you need in the most affordable package out there.

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Ive worked alongside trainers who, when he moment they completed their exercise-related degree was the moment they stopped investing any effort in continuing education. They decided they knew enough and didnt think that there was a need for continuing education for fitness professionalsand it showed in their eventual career struggles, lack of skills evolution, and disengagement in the field to the point they instead poured time into multilevel marketing schemes in the false hope of retiring by age 35.

For the majority of us whove invested in making others better, resting on our laurels isnt an option.

Butdo you need an advanced degree (or even a degree) in exercise science, nutrition, or related fields to have a successful career in fitness? The short answer is no.

The long answer is also no, though such a degree can open valuable doors and set you up for success. Look no further than Dr Mike Israetel, PhD in Sports Physiology and co-founder of Renaissance Periodization. Mike may also be one of the most well-educated people in nutrition, yet holds no formal degrees in nutrition or dietetics. Contrast this with Mikes partner Nick Shaw, the CEO of RP, highly knowledgeable and successful in his own right who holds a Bachelor of Arts in Sports Management.

For many coaches, pursuing a degree or adding an advanced degree in fitness or nutrition is time and cost prohibitive. Thankfully we have a rich array of free, low cost, and high value moderate cost options available to allow coaches to grow and thrive. Continuing education for fitness professionals should be a bedrock of any successful career.

Heres a breakdown of some of the best resources for continuing education for fitness professionals.

Most coaches dont start with the disposable income to pile on seminars and certifications. Fortunately most information exists free on the internet. Early in my career I read the library of strength and conditioning, nutrition, and muscle building articles on T-Nation, Muscle and Fitness, Bodybuilding.com, and Precision Nutrition. I poured over the websites of their regular writers for more articles, like Tony Gentilcore, Ben Bruno, Christian Thibaudeau, Lee Boyce, and Krista Scott-Dixon. Their examples inspired me to start writing.

Early in my career I found Dr. Layne Norton and binged his early YouTube videos on nutrition and found his old podcast Physique Science Radio with cohost Sohee Lee. This led to Jeff Nippards podcasts, Danny Lennons Sigma Nutrition Radio, Kevin Larrabees FitCast, and later Luka Hocevars Vigor Life Podcast. Sigma and Vigor are still going strong to this day and Ive even appeared as a guest on Vigor. Jordan Syatt and Mike Vacantis How to Become a Personal Trainer, is a must listen for aspiring coaches. I loved podcasts so much I founded one with a friend over six years ago and it carries on today as The Lift Free and Diet Hard Podcast.

While much of YouTube is sensational info-tainmentlong on entertainment and short on education (think CT Fletcher, Rich Piana (RIP), and BroScience/Dom Mazzetti)many credible evidence-based fitness professionals have a strong foothold on YouTube. Luka Hocevar, Jeff Nippard, Renaissance Periodization, and many other fitness professionals and brands have grown successful channels, driving substantial business their way.

YouTube is also a goldmine for the business and media skills many coaches neglect. A deep dive into Alex and Leila Hormozis podcasts and YouTube might alone be a more surgical business education than a four-year degree (speaking from experience with my Bachelor of Commerce).

This should also get every fitness professional thinking about creating their own long-form content, whether writing articles, hosting a podcast, or filming YouTube. This can open incredible doors to brand development and a foundation for social media growth. Writing for my own website led to numerous published writing opportunities, evidenced here.

Not everything is free and people dont always value free things. Just ask any trainer whos offered free programs to friends. Adherence rates are mediocre at best. It helps to have a little skin in the game.

Buying booksyes, booksis one of your best investments. Less expensive than most formal course, books, however, require the investment of time. Audiobooks, like podcasts, will turn your daily commute and cooking time into an ongoing university style education. I reserve my limited physical reading time for textbooks and other resources I cant consume on audio, or for content creation like writing, recording, or presentations. This leaves audiobooks as my main outlet for averaging around 80 books a year (work up to listening on faster speeds). Books advance your education in sales, business, marketing, communication, coaching, philosophy, public speaking, writing, productivity, nutrition, and a wide array of other valuable skills for a successful career.

Some of my top recommendations for any fitness professional include:

(Theres many more educational books out there. Please shoot me a message on Instagram and Ill personally recommend books to suit your current needs.@andrewcoatesfitness.

As your business grows and you have more disposable income, its wise to invest back into your skills and career growth. Theres a strong argument that investment in skills that increase your earning potential is a better investment than the stock market. This isnt advice against regularly putting away savings for your retirement, but accelerating your income growth puts you on a faster road to financial freedom down the road.

Carefully selecting courses, seminars, and certifications can be a valuable and surgical way to attain critical knowledge.

Many trainers begin by added deeper nutrition knowledge to broaden the depth of service they offer for clients. Some trainers want to feel confident and qualified to discuss general nutrition with clients while others wish to add formal nutrition coaching to their offering. Some of the most popular and reputable nutrition courses include Precision Nutrition Level 1 and Martin MacDonalds Mac-Nutrition Uni.

Chasing certifications for the sake of pulling up more credentials is a fools errand and poor use of your time and money, but carefully chosen certifications can provide important skills to distinguish you as a caring, confident, and skilled coach.

Some the best certifications Ive personally taken include:

A certification is wise when its the most efficient road to acquiring important skills.

One of the most uniquely high leverage ways to thrive in the industry is to attend seminars and industry conferences. While you can gain knowledge and skill, perhaps even more fulfilling is the opportunity to connect with industry leaders and like-minded peers on the same journey you are.

Some of the most valuable opportunities in my career have come from meeting and supporting other coaches in my travels. Ive made a point of flying out from the frozen north of Edmonton Canada at least a few times a year to surround myself with new and old industry friends.

Im slated to speak at Raise the Bar in Dallas, Texas Feb 23-24, alongside a lineup of industry leaders including Molly Galbraith, Luka Hocevar, Nick Shaw, Jordan Syatt, and Kelsey Heenan.

Also on the near horizon, The Real Coaches Summit in Las Vegas, where Im returning to support my friend the host Aram Grigorian and spend time with many industry friends.

These events changed my life by connecting me with like-minded peers whove become lifelong friends, while also getting quality time with industry leaders. I spent six years working in a commercial gym under their rigid systems. Being surrounded by different coaches with different business structures helped shed restrictive thinking and grow in ways I didnt understand where possible. Some of those connections led to great podcast guests, invitations to appear on podcastrs, invitations to write for big publications, and public speaking opportunities.

Coaches can also hire mentors to accelerate their development. Mentorship programs are more prevalent than ever with many being outrageously expensive and not always delivering on value. A great mentor can warp you ahead on important business and career choices and systems, while a bad one can drain your coffers and leave you discouraged. Take your time to find the right mentor or program that aligns with your values and offers the specific skills you need. Youre paying a premium price to bypass a lot of time consuming and potentially inefficient self exploration.

One lifetime can barely scratch the surface of all the things we could possibly know about health, muscle building, fat loss, human psychology, and all the other important career skills we believe we need. Then consider the complex depth of coaching in various niches like training and nutrition in sports, combat sports, military and paramilitary organizations, special forces, bodybuilding, powerlifting, olympic weightlifting, CrossFit, and more.

The smartest PhDs are still learning. New research emerges and old beliefs are challenged and refined or discarded with new information. All the while even the most trusted evidence based academics and coaches dont agree with each other on 100% of all details. If we wait to have all the answers before we begin helping people, we would never start. Experience is also one of the best teachers.

You can study with every waking hour and be useless to help others without practical experience. Experience takes time and opportunity. The opportunity cost of gaining experience may be earning lower hourly rates in the short term. The goal is gain as much experience as possible as quickly as possible so you out yourself in a position to earn a greater livelihood and have more resources for life and to invest back into your education.

Great coaches never stop learning.

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Anyone who exercises regularly -- or at least tries to -- knows that every day is different. After an exhausting work trip, for example, you probably aren't as ready for a workout as you would be after getting plenty of sleep over the weekend. Or perhaps you had a particularly intense day at the gym on Monday and still aren't fully recovered by Wednesday.

Google's Fitbit is hoping AI can help with scenarios like these as it explores bringing the buzzy technology to its fitness app. Fitbit co-founder James Park, who is leaving the company due to a reorganization of Google's hardware division, introduced this idea October by announcing Fitbit Labs. The upcoming program will use AI to provide deeper health insights, such as answering questions about why your run may have been harder today than it was yesterday. But Ajay Surie, group product manager at Google, shared additional details about how generative AI will influence the Fitbit app more broadly.

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According to Surie, the company is looking at how generative AI can be used for providing personalized activity and exercise recommendations that are specific to the actual user. It's another signal that tech giants are looking for ways to infuse generative AI, or AI that can answer questions or create content when prompted after being trained on data, into the tech gadgets we use everyday.

"We also see a huge potential for AI to help us drive the right recommendations for the goals you want to set," he said. "Because one of the biggest problems that we see in health, and I have this problem too, is getting users to stay focused and sticking with what they're trying to achieve."

Watch this: 2023's Top Smartwatches and Wearables of the Year

Surie referenced exercise goals as a potential example. The World Health Organization recommends that adults get 150 minutes of physical activity each week. But that can be challenging for those who are new to exercise, while experienced athletes may need a higher goal. He sees "huge potential" in AI to help set the right targets.

"We want to help people keep track of their goals and stay on track, but also adjust their goals where relevant," he said.

Another possible example involves taking a user's current state into account when making recommendations or providing advice. That would mean being able to tailor daily guidance based on the amount of sleep you've had recently or whether you've been sick. Or it could mean providing tips for maintaining a training regimen even when you've had a bad rest day. However, these are just examples meant to illustrate the types of features Fitbit hopes to eventually provide.

"Those are the types of things we'd like to do over time," Surie said. "This is our vision, and it's going to take time to get there."

Part of why Fitbit redesigned its app last year was to set the stage for Fitbit Labs by making the app more customizable and personal. The Today tab, for example, now has a specific "focus," which is essentially a group of statistics that sit near the top of the screen for prioritizing specific goals, like being more active or sleeping better.

But many longtime Fitbit users felt the redesign hampered rather than helped their fitness ambitions. Following the new app's debut in the fall, Fitbit's community forums were filled with negative comments from users about how the new look made it hard to find certain metrics or export data among other issues. Fitbit also removed beloved social features like challenges and groups last year.

Fitbit addressed certain complaints by re-adding some missing features, like the battery percentage for a connected Fitbit device in the Today tab and step streak counts in the iOS app. But new user complaints are still surfacing, with comments as recent as early February present in the Fitbit community forum at the time of writing.

"The process the team followed was, we wanted to really react as quickly as we could," Surie said when asked about how the Fitbit team handled the feedback about the redesign. "So we engage quite heavily with the community of users in our forums to sort of listen to their feedback, try to give them a sense of what we were going to do and then follow up as quickly as we could in terms of getting things turned around."

Read more: Google VP: Here's How AI Will Slowly But Surely Take Over Your Phone

Fitbit's ambitions are another sign that generative AI is making its way to health tracking gadgets, following the technology's influence on smartphones, productivity software and search engines. Apple, for example, is rumored to be developing an AI-powered health coach that could provide suggestions based on Apple Watch data, according to Bloomberg. Samsung is also considering creating some type of virtual assistant that can help users navigate health data in the Samsung Health app.

"We think the concept of a digital system that helps you to navigate and understand the context and navigate them to solutions are going to be necessary," Hon Pak, vice president and head of the digital health team for the mobile experience business at Samsung Electronics, said in a previous CNET interview. "And what form factor that's going to be is to be determined. And it may vary based on person to person, right? Some people just probably want audio; some people want a video on the TV."

Fitbit Labs will be available only for Premium subscribers when it eventually launches in 2024. Surie couldn't say whether that will always be the case, but he did mention that the company will evaluate which features should scale beyond the paywall on a case-by-case basis. The goal behind Fitbit Labs is to test certain features and collect feedback from users before rolling them out widely, potentially providing a glimpse into Fitbit's future.

"Throughout this, we obviously want to make sure that we do this responsibly, especially in the health space," Surie said. "It's one thing to go to Netflix and watch a bad movie. And it's a totally other thing to get a recommendation that is relevant to health and get inaccurate advice."

Editors' note: CNET is using an AI engine to help create some stories. For more, seethis post.

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Answer:

As a beginner, you can try five below steps to lose weight:

Step 1: Eat in order

Drink a small glass of water before your meal to completely eliminate hunger. Start your meal with a bowl of vegetable soup to partly fill up your stomach. Consume protein dishes afterwards, and then conclude your meal with a smaller portion of carbohydrates.

This eating order helps you to better control your calorie intake.

Step 2: Increase your vegetables and protein intake for each meal

Eating too few vegetables and protein food sources may lead to an imbalanced meal. Consuming these nutrition groups also keeps you full for a longer time, which can prevent quick hunger and cravings, some of the things that make it hard to lose weight.

A standard main meal should keep you full for four to six hours. To achieve this, people weighing between 50 and 70 kg should consume at least 20 to 25 grams of protein and two servings of vegetables per meal. This is equivalent to a bowl of steamed greens or two hand-size plates of salads.

You should always have a plate of vegetables and a bowl of soup on the table, along with readily available sources of protein like eggs, seaweed, lean chicken floss, or mushroom floss to increase your protein intake in each meal.

A woman in sportswear holding an apple and a tape measure. Illustration photo by Freepik

Step 3: Replace refined with whole grains carbohydrates, chew thoroughly, and extend your mealtime to at least 25 minutes

Starch is one of the essential macronutrients that need to be consumed daily, accounting for 30% to 60% of vital energy. Therefore, replacing refined starches (those without bran or husk) with whole grains (those with bran and husk) is a top priority in the journey towards a healthy diet. The simplest way is to substitute white rice with brown rice, or other options like quinoa, oats, barley, or incorporate various legumes while cooking for diversity and to avoid monotony.

Chewing your food thoroughly and extending your mealtime to at least 25 minutes is essential. Chewing thoroughly helps reduce mindless eating and drinking, while also helping you stay full longer. 25 minutes is the time it takes for your brain to receive signals of fullness from your stomach, so maintaining a meal lasting for this period helps you feel satisfied for a longer period.

Step 4: Exercise before consuming less healthy dishes

If you plan to eat dishes that are high in oil or fried, it is a good idea to engage in at least 30 minutes of exercise before your meal. Oils are high in fat content (9 kcal/g of fat), making it easy for the body to store excess energy and not create the calorie deficit needed for weight loss.

In general, if you exercise regularly for at least 30 minutes every day, you can enjoy foods with higher fat content. Otherwise, it is better to stick to steamed or boiled dishes.

Step 5: Use healthier seasonings in your meals

You should limit the use of industrial seasonings as well as highly processed ingredients like bouillon cubes, MSG, refined salt, and refined sugar. Instead, it is more beneficial to use natural flavorings like dried shrimp, bone broth, boiled meat broth, turnips, carrots, seaweed, and healthy seasonings such as herbs and vegetable sauces.

This may be challenging because your taste buds have become accustomed to industrial seasonings, but it is crucial for gut health and overall well-being.

Dr. Phan Thai Tan

Fitness center HomeFits nutrition coach

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The popular Brock Functional Inclusive Training (Bfit) Centre, which offers exercise programs aimed at improving the health and quality of life of older adults and those experiencing a wide range of health situations, officially opened its new, state-of-the-art facility Wednesday.

A ribbon-cutting ceremony held for the Centre, previously known as the Brock-Niagara Centre for Health and Well-Being, was attended by industry and community partners, Brock employees and student volunteers, Bfit Centre members and representatives from all levels of government.

Bfit moved from its previous location on Lockhart Drive to the new space at the Walker Sports and Abilities Centre at Canada Games Park one year ago this month. Bfits state-of-the-art, 13,000-square-foot facility includes modern equipment and space for the Centres supervised community exercise programs that benefit older adults, cancer patients and survivors, cardiac patients and individuals living with multiple sclerosis, amputations, Parkinsons disease and spinal cord injury.

Brock President and Vice-Chancellor Lesley Rigg, who was one of several speakers at the event, emphasized the Universitys long-standing connection and service to the Niagara community.

Clarence and Ruth Braun, members of the Brock Functional Inclusive Training (Bfit) Centre, speak with Bfit staff member and Brock University PhD candidate Taranjot Kaur Dhillon (right) at the facilitys grand opening on Wednesday, Jan. 24.

Since the institutions founding 60 years ago, Brock University has been wholly committed to serving its community, she said. We arent just in this community, we are of this community, and the official opening of this world-class centre is evidence of that.

With nearly 800 active members, Bfit offers a welcoming, accessible and safe space for seniors and people experiencing a variety of health situations to practise physical activity among their peers and with guidance from professional kinesiologists and students studying Kinesiology, Medical Sciences, Recreational Therapy and Gerontology.

A lot of our members enjoy coming to the facility because they feel like theyre part of a community, said Deborah OLeary, Bfit Centre Director and Acting Associate Vice-President, Research, Brock University. They make friends with people who have experienced similar life situations, such as a heart attack, cancer or losing a partner, and are inspired by members who make the time to prioritize their fitness and health.

OLeary said members enjoy interacting and bonding with Brock students who volunteer with Bfits programs through their course curriculum, practicum placements and co-curricular programs such as Med Plus and Fit Link.

The intergenerational aspect of Bfits programs benefits both our members and students, she said. Members receive support through individualized activity plans and supervision that ensures they are using the equipment and performing exercises correctly, while students have the opportunity to work one-on-one with seniors and people living with injury or disease, which prepares them for future careers in health care.

Jim Davis found Bfit more than a decade ago when he was looking for a gym that could provide the assistance he needed as a person with cerebral palsy.

Having the students here has been excellent, he said. My wife and I come here five days a week and stay here for three hours a day and we get all the help we could possibly need.

Carol Reid has been a Bfit member for 15 years.

Its good for me to get me up and out of the house and moving, she said. There are a lot of great people. Its a very caring community.

In addition to helping people in Niagara live healthy and active lives and providing students with meaningful experiential learning opportunities, Bfit also contributes to multi-disciplinary research that is advancing the understanding of human health and aging.

During his undergraduate studies, Matthieu Dagenais (BSc 16) worked closely with Bfit members to help build their confidence and maintain independence while improving their cardiovascular and muscular fitness, balance and stability. Now as a Bfit staff member and Brock PhD candidate in Applied Health Sciences Population and Behavioural Health, Dagenais is conducting research under the supervision of Kinesiology Professor Kimberley Gammage that investigates positive body image and physical activity across the lifespan.

Through research at Bfit, members contribute to the training of students and inform studies that help develop new and modify existing programming that aims to improve the health, well-being and quality of life for older adults, including the Bfit members themselves, he said. Our labs research has led to the enhancement of online fitness programs that promote exercise, social interaction, quality instruction and well-being in diverse populations.

The positive impact Bfit is making in the local community can also be attributed to its ongoing partnerships with community organizations and the financial support it receives from industry and government.

The Centres SeniorFit program is supported by TD Bank Group through the Ready Commitment, and its online exercise programming received a $25,000 boost this past June from the Government of Ontario via the Seniors Community Grant. Bfit also recently received a $30,000 donation from the Rankin Cancer Run to support Active Beyond Cancer, a new group exercise program for people living with cancer.

Brock University is showing leadership when it comes to ensuring everyone has the opportunity to participate in this province, said Daisy Wai, Parliamentary Assistant to the Minister for Seniors and Accessibilities. Bfit and Brock Universitys SeniorFit classes are so important for seniors. The classes and Centre will help more seniors be able to stay fit, healthy and socially connected.

Bfits new space is also possible thanks to the federal, provincial and municipal representatives who championed capital investments for the Canada Summer Games, and the Universitys continuing partnerships with the Niagara Region, the City of St. Catharines and the City of Thorold.

For more information on Bfits programs and initiatives, visit the Centres website at brocku.ca/bfit

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Community health, collaborations at heart of Brock Functional Inclusive Training Centre - Brock University

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Nikki Haley on Saturday escalated her attacks on Donald J. Trump, directly criticizing his mental acuity for the first time a day after the former president appeared to confuse her for Nancy Pelosi, the former House Speaker, during his Friday night rally in New Hampshire.

In a news conference with reporters after her campaign event in Peterborough, N.H., Ms. Haley stopped short of calling Mr. Trump mentally unfit. But she did question whether he would be on it enough to lead the nation.

My parents are up in age, and I love them dearly, she said. But when you see them hit a certain age, there is a decline. Thats a fact ask any doctor, there is a decline.

At his rally, the former president accused Ms. Haley of failing to provide proper security during the Jan. 6, 2021, attack on the Capitol, and connected her to the House committee that later investigated it. Ms. Haley, who was not holding a government role at the time of the attack, had been at home in South Carolina that day, according to campaign officials.

The former governor of South Carolina and a United Nations ambassador under Mr. Trump, Ms. Haley, 52, opened her presidential bid this year with calls for new generational leadership and mental competency tests for candidates who are 75 or older. Though she has continued to emphasize those calls throughout her candidacy, she has reserved her most pointed attacks about mental fitness for President Biden and Congress, which she calls the most privileged nursing home in the country.

The last time she came this close to knocking Mr. Trump directly was in October, after he criticized Israels prime minister, Benjamin Netanyahu, and referred to Hezbollah, the Iran-backed militant group, as very smart. Responding to those remarks, Ms. Haley said: To go and criticize the head of a country who just saw massive bloodshed no, thats not what we need in a president.

Since her election night speech after the Iowa caucuses, Ms. Haley has been sharpening her case against the former president, lumping Mr. Trump with Mr. Biden as backward-looking and barriers to an American revival. At her event in Keene, N.H., she criticized Mr. Trump on his leadership tone and asked the audience if they really wanted two fellas in their 80s competing for the presidency.

I wasnt even in D.C. on Jan. 6 I wasnt in office then, she told the audience on Friday.

In a subsequent news conference, she suggested that the country was in too vulnerable of a state to have a leader who is mentally unfit.

Its a concern, and its what Americans should be thinking about, she said.

Link:
Haley Questions Trumps Mental Fitness After He Mistakes Her for Pelosi - The New York Times

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Summary

90 Day Fianc star Jasmine Pineda's fitness regime has led to a noticeable transformation in her physique. Jasmine became one of the most talked about reality TV stars when she made her debut in 90 Day Fianc: Before the 90 Days season 5. Jasmine had met Gino Palazzolo on a sugar baby website, during which the pair started a relationship that fans witnessed on 90 Day Fianc.

Nonetheless, Jasmine became a controversial character on the show due to how she treated Gino by encouraging him to spend money while she contributed nothing. Still, Jasmine and Gino married in June 2023, and the couple are reportedly together. However, Jasmine has won some hearts off the show as well due to her dedication to health and fitness.

Since Jasmine's appearance in 90 Day Fianc: Before the 90 Days season 5, she has been paying more attention to her diet and overall fitness. Since then, Jasmine has used her Instagram page to update fans about her fitness journey by sharing workout videos and diet choices. However, Jasmine has also taken a keen interest in helping others reach their fitness levels. Jasmine spoke of her love for coaching people to achieve their body goals, which is one of her favorite hobbies since she doesn't charge them any money.

Speaking of her 2023 fitness goals, the 90 Day Fianc season 10 star wanted to create a free online fitness plan that helps people work out from home and have a healthy lifestyle. Jasmine, who was coaching her younger sister, also showed off before-and-after pictures, which revealed noticeable differences in her sister. Seeing the positive effects of her coaching, Jasmine wanted to help more people get similar results.

Due to the constraints during the pandemic period, Jasmine struggled with her fitness regime and diet, making her gain some weight. In some of the pictures Jasmine uploaded on social media at the time, Jasmine looked a little curvier; however, still as gorgeous as ever. Although she claimed she didn't care much about her appearance, Jasmine was concerned about putting weight on.

While most people had turkey and pot roast on their minds during the holiday period, Jasmine, who's a vegan anyway, was spending her time in the gym. In one of her posts in December 2023, Jasmine uploaded a clip of herself lifting weights in the gym with the caption, "Summer bodies are made in the winter." Jasmine has her summer body locked in, looking slim and a little muscular. Fans also rushed to the comment section to praise Jasmine's fantastic figure.

90 Day Fianc airs Sundays at 8 p.m. EST on TLC.

Source: Jasmine Pineda/Instagram

90 Day Fiance is a reality TV series that follows the trials and tribulations of Non-U.S. citizens who travel from abroad each season to meet their potential spouses utilizing a K-1 visa. This three-month visa gives the pair 90 days to determine whether or not their romantic and life goals are aligned before they're forced to return home unmarried. Drama and tension unfold as the couples navigate the tricky dynamics of international marriage.

The rest is here:
90 Day Fianc: Jasmine Pineda's Fitness Journey (Before & After) In Photos - Screen Rant

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Losing weight and keeping it off isn't easy, even for medical professionals. Betsy Grunch, MD, a board-certified neurosurgeon based near Atlanta, recently spoke to Business Insider about her long-term struggle with weight loss after not receiving a lot of nutritional education in her medical training. By educating herself, however, the doctor was eventually able to lose 80 pounds. She did this largely by changing what she ate, and honing in on a weight-loss diet that actually works.

RELATED: Lose 50 Pounds by Following 2 Simple Rules, Successful Dieter Says.

In addition to being a busy neurosurgeon, Grunch is also a mother of two, so it can be a challenge for her to find the time to prepare nutritious food, she told Business Insider. Before her weight loss, she would usually rely on the fast food she could grab at her hospital.

Grunch said she was consuming a lot of calories through her drinks as well, as she would regularly drink three or four sugar-filled sodas and sweet coffee drinks such as Frappuccinos every day.

"I didn't realize what the cumulative effects of all that was," she told the news outlet. "Just like every other American, really."

In an attempt to lose weight over the years, Grunch often found herself falling for fad diets. But it was only after she started eating a high-protein, lower-carb diet in 2018 that she was actually able to maintain her weight loss.

RELATED: Certain Foods Trigger Natural Ozempic-Like Weight Loss Effect, Doctor Says.

Grunch managed to lose 50 pounds with this weight-loss dietwhich she still follows todaycombined with intermittent fasting. That means she eats all of her food in a six- to eight-hour window, and fasts for the rest of the time. The only exception is a coffee with heavy cream and MCT oil she consumes in the morning, Business Insider reported.

For lunch, the doctor usually eat a large, high-protein meal based around chicken or fish around 12 p.m. or 1 p.m. She then has a lighter dinner, sometimes eating whatever her kids are having.

"Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat," according to Johns Hopkins. For what it's worth, research has shown somewhat mixed results as to whether limiting when you eat leads to significant weight loss.

RELATED:42-Year-Old Woman Lost 100 Pounds Through "Very Basic" Lifestyle Change. ae0fcc31ae342fd3a1346ebb1f342fcb

For her part, though, Grunch says her high-protein, lower-carb diet helps her to stay full, maintain muscle, recover from workouts, and feel healthier overall.

"I feel better when I don't eat processed foods and gluten," she shared.

Of course, it wasn't just her diet that helped her lose weight. Grunch told Business Insider that she also had to figure out her goals and try to maintain a positive relationship with her body throughout her journey.

"Weight loss has such a huge psychological component," the neurosurgeon said.

After her initial 50-pound weight loss, Grunch took Mounjaro to lose another 30 pounds. Similar to Ozempic, Mounjaro is a diabetes drug that is now often prescribed off-label for weight loss because it targets the hunger hormone GLP-1.

Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.

Excerpt from:
43-Year-Old Doctor Who Lost 80 Pounds Shares Her Weight-Loss Diet - Best Life

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