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As you grow older, youll eventually realize the importance of a good breakfast. Starting your day with a well-balanced meal is a great habit to practice because it gives you energy, boosts your brainpower, and strengthens your body. With so many options available on the market, the reality is that there are definitely foods that are more nutritious than others.

Take for example, bread. Youve got plenty of choices such as wheat, white, whole wheat, multigrain, and more. There are literally so many different kinds! But which bread exactly is the healthiest one, and which one should you avoid? We asked Dr. Amy Lee, board certified doctor in internal medicine, medical nutrition, and obesity medicine and partner of Nucific to find out. Keep reading to see what she has to say.

When choosing bread with higher nutritional value, Dr. Amy Lee suggests going with sprouted bread. These are grains sprouted in water as part of the process of how it is made, she says.

Dr. Lee explains, It is considered to be a low glycemic food and easy for the body to digest. Net carbs can be as low as less than 10 grams of carb per slice, which makes it a more ideal bread to eat without the risk of weight gain. Sprouted bread consists of enzymes that helps the body break down food nutrients and aid in absorption and digestion.

Some kinds of sprouted bread can have more nuts, different vitamins or minerals, and even fiberwhich are all things with great health benefits, Dr. Lee shares. She notes, Because it is sprouted, shelf life is short and most people keep it in the freezer to keep it from molding.

As for the type of bread to avoid, the answer goes to conventional white bread. According to Dr. Lee, White bread is packed with flour and sugar with high total carbohydrates to levels of [more than] 20 grams per slice. Oftentimes, it is made with preservatives, wheat, and soy which a lot of people are now intolerant to and have side effects to high intake of these ingredients.

If youre trying to lose weight, white bread is unfortunately not the best option to go with. Certified weight loss coachJody Braverman, NASM-CPT, NASM-FNS, PN1, and nutritionist for Bellabeat,Jennifer Allura, CDN also agree. Allura emphasizes, White bread will ensure those scale numbers do not move for you.

White, refined grain breads, and breads with added sugars are no-nos. Refined grain has been stripped of much of its nutrients and fiber during processing, mentions Braverman. These refined grains are broken down and quickly transform into sugars, which then enter your bloodstream. Added sugars do cause weight gain. Obviously, youd also want to avoid high blood sugar levels because they can further lead to serious illnesses like kidney damage, heart disease, and vision problems.

Dr. Lee concludes that when it comes to picking bread, its all about understanding where it came from. She warns, Anything in a bag or a box found on the shelf are processed, and thats the fact. But you have the power to read the ingredient list to better understand what you are eating. You always want to make sure that youre providing your body with the essential nutrients it needs, so it doesnt hurt to do a little bit of research. Your future self will thank you for it!

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The Healthiest Bread You Should Be Eating Every Morning For Weight Loss Over 50, According To Experts - SheFinds

Protein shakes are a common beverage, and people usually drink them to add more protein to their diet quickly and conveniently.

Protein shakes are especially popular among weight lifters and those trying to build muscle. While mixing protein powder with liquid is the most common way to make them, you may be wondering if you can build a protein shake without powder.

Some people may not have protein powder on hand, want more food-based options, or have digestive issues when consuming protein powder.

This article discusses how to create high protein shakes without using protein powder.

One of the most common uses of protein shakes is to promote muscle growth. Individuals who lift weights and engage in resistance training may drink a protein shake before or after a workout.

Getting enough dietary protein is important for preventing muscle breakdown and promoting muscle growth (1).

Indeed, studies suggest that engaging in resistance training and supplementing with protein shakes can help muscle growth and enhance recovery (2).

People may also drink protein shakes if theyre concerned about meeting protein needs through food alone, recovering from illness or surgery that increased protein needs, or if they want to lose weight (3).

In its simplest form, a protein shake contains protein powder mixed with water or another liquid.

There are tons of protein powders on the market, including dairy-based ones like whey and casein, and plant-based ones, including pea, hemp, soy, and rice proteins.

Protein powders vary in how much protein they provide, but most offer 2030 grams per scoop. In addition to protein, these powders may have added vitamins and minerals, flavorings, and sweeteners (4, 5).

However, a protein shake doesnt necessarily need to include protein powder. You can blend plenty of high protein foods for a tasty high protein shake.

Many people drink protein shakes as a way to help build muscle. Protein shakes are typically made from protein powder, but they dont need to be. There are lots of high protein foods you can use in shakes instead.

There are plenty of high protein foods you can use to make a quick and healthy protein shake.

Whats more, high protein foods may also include beneficial nutrients and compounds that get stripped away during the processing of protein powders. One example is fiber found in whole peas but not isolated pea protein.

Here are some great sources of protein to include in homemade protein shakes:

Food sources of protein to add to shakes include nuts and seeds, milk products, Greek yogurt, tofu, and beans.

Protein powder offers a concentrated and convenient source of protein.

However, there may be several reasons you want to avoid or limit them. You may not have powder on hand, dont have access to a good quality powder, want a less processed option, or have digestive issues with powders.

Plus, good quality protein powders can be expensive. Therefore, some food sources of protein may be more affordable, especially if you drink protein shakes often.

Furthermore, protein powders may vary in quality since the Food and Drug Administration (FDA) does not tightly regulate protein powders.

Some protein powders may contain (6, 7, 8):

Manufacturers are responsible for labeling and evaluating safety. As a result, products could contain ingredients or substances not listed on the label or in different amounts than listed (7).

However, this is not the case for all protein powders. The composition of protein powders varies widely across brands.

Purchasing a protein powder from a reputable company that a third party has tested for purity and safety is one way to ensure you are getting a quality product.

A few third-party seals of approvals include United States Pharmacopeia (USP), Informed Choice, Consumer Labs, and NSF International.

There may be several reasons for wanting to skip the protein powder. Also, depending on the brand and quality, some protein powders may contain too much sugar, allergens, heavy metals, or banned substances.

If youre looking for a delicious protein shake that doesnt use powder, try one from this list!

The amount of protein in each shake was estimated based on information from the USDA FoodData Central (8).

Note that if you substitute cows milk with a plant based alternative, the total protein content may be lower.

Combine the following ingredients in a blender:

Combine the following ingredients in a blender:

Combine the following ingredients in a blender:

Combine the following ingredients in a blender:

Combine the following ingredients in a blender:

Homemade protein shakes can be made with nut butter, silken tofu, milk, cheese, and beans in lieu of powders. The shake recipes on this list contain approximately 1732 grams of protein.

Protein shakes can be a good option for those looking to build muscle or otherwise increase protein intake.

Although typically made with protein powders, there are many food sources of protein that you can add to your shakes instead.

If you need some inspiration, try nut butter, milk products, beans, silken tofu, and others listed in this article.

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Protein Shakes Without Protein Powder: Tips and Recipes - Healthline

If you struggle with chronic bloating, you may have tried many remedies, supplements, and diet changes to keep it at bay. While certain foods and beverages are known to ease bloating and other digestive issues, its also important to pay attention to the things youre consuming that may be worsening the problem. In fact, theres one surprising drink that may be contributing to your chronic bloating.

To learn more about the worst beverages to avoid if you struggle with bloating, we spoke to health experts Lisa Richards, nutritionist and creator of the Candida Diet and dietitian Marie Murphy, CEO of MEM Nutrition and Wellness. Both Richards and Murphy pointed us towards one drink in particular: diet soda.

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If you're trying to shed a few pounds, you may reach for diet soda as your go-to beverage in an attempt to cut down on your daily calorie intake. Unfortunately, though, Murphy and Richards say this drink is a major culprit of bloating. That means your efforts to lose weight may quickly be thwarted if you regularly drink it.

So, how exactly does this beverage lead to bloating? For one thing, it contains carbonation. "Carbonated beverages contribute to bloating by trapping gas in the intestines," Murphy explains.

But it isn't just the carbonation that causes this issue. While any carbonated beverage can lead to bloating, Murphy and Richards warn that diet soda is the worst for one other reason: the artificial sweeteners it contains. Richards says these sweeteners "cause gastrointestinal irritation and bloating along with reducing the healthy gut bacteria." And when our gut gets low on all that healthy bacteria, it isn't able to fight bloating as well.

Murphy echoes the same warning: "The artificial sweeteners in these drinks are gut disruptors, which decrease the good bacteria in our guts and increase the bad ones," she says. "When these bad bacteria are present in the gut, we get more gas and bloating." Yikes!

As far as the worst sweeteners to avoid, Richards says to keep an eye out for one in particular. "Sucralose is the most common culprit of gas and bloating," she says.

Additionally, Richards notes that the artificial sweeteners found in diet soda are linked to overeating, which can also lead to bloating. "Another side effect of artificial sweeteners is the likelihood that the consumer will overeat in the following meal," she says. That means if you want to avoid loading up on fatty snacks later in the day, it's probably best to skip the Diet Coke.

If you feel you can't kick your soda habit, we feel for you. Luckily, Murphy has some advice. "People trying to give up soda or diet soda should try adding flavor to plain water by infusing with fruits, such as lemon, orange or berries, and/or herbs and spices, such as mint, ginger, or sage," she says. Sounds delicious! And the best part? It won't lead to bloating.

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Experts Say You Should Avoid This Beverage At All Costs If You Struggle With Chronic Bloating - SheFinds

Reduction of the total body mass

Medical condition

Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other connective tissue). Weight loss can either occur unintentionally because of malnourishment or an underlying disease, or from a conscious effort to improve an actual or perceived overweight or obese state. "Unexplained" weight loss that is not caused by reduction in calorific intake or exercise is called cachexia and may be a symptom of a serious medical condition. Intentional weight loss is commonly referred to as slimming.

Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. Weight loss is the main treatment for obesity,[1][2][3] and there is substantial evidence this can prevent progression from prediabetes to type 2 diabetes with a 7-10% weight loss and manage cardiometabolic health for diabetic people with a 5-15% weight loss.[4]

Weight loss in individuals who are overweight or obese can reduce health risks,[5] increase fitness,[6] and may delay the onset of diabetes.[5] It could reduce pain and increase movement in people with osteoarthritis of the knee.[6] Weight loss can lead to a reduction in hypertension (high blood pressure), however whether this reduces hypertension-related harm is unclear.[5][failed verification] Weight loss is achieved by adopting a lifestyle in which fewer calories are consumed than are expended.[7] Depression, stress or boredom may contribute to weight increase,[8] and in these cases, individuals are advised to seek medical help. A 2010 study found that dieters who got a full night's sleep lost more than twice as much fat as sleep-deprived dieters.[9][10] Though hypothesized that supplementation of vitamin D may help, studies do not support this.[11] The majority of dieters regain weight over the long term.[12] According to the UK National Health Service and the Dietary Guidelines for Americans, those who achieve and manage a healthy weight do so most successfully by being careful to consume just enough calories to meet their needs, and being physically active.[13][7]

In order for weight loss to be permanent, changes in diet and lifestyle must be permanent as well.[14][15][16] There is evidence that counseling or exercise alone do not result in weight loss, whereas dieting alone results in meaningful long-term weight loss, and a combination of dieting and exercise provides the best results.[17] Meal replacements, orlistat and very-low-calorie diet interventions also produce meaningful weight loss.[18]

The least intrusive weight loss methods, and those most often recommended, are adjustments to eating patterns and increased physical activity, generally in the form of exercise. The World Health Organization recommends that people combine a reduction of processed foods high in saturated fats, sugar and salt[19] and caloric content of the diet with an increase in physical activity.[20] Self-monitoring of diet, exercise, and weight are beneficial strategies for weight loss,[21][22] particularly early in weight loss programs.[23] Research indicates that those who log their foods about three times per day and about 20 times per month are more likely to achieve clinically significant weight loss.[24]

An increase in fiber intake is recommended for regulating bowel movements. Other methods of weight loss include use of drugs and supplements that decrease appetite, block fat absorption, or reduce stomach volume. Bariatric surgery may be indicated in cases of severe obesity. Two common bariatric surgical procedures are gastric bypass and gastric banding.[25] Both can be effective at limiting the intake of food energy by reducing the size of the stomach, but as with any surgical procedure both come with their own risks[26] that should be considered in consultation with a physician. Dietary supplements, though widely used, are not considered a healthy option for weight loss.[27] Many are available, but very few are effective in the long term.[28]

Virtual gastric band uses hypnosis to make the brain think the stomach is smaller than it really is and hence lower the amount of food ingested. This brings as a consequence weight reduction. This method is complemented with psychological treatment for anxiety management and with hypnopedia. Research has been conducted into the use of hypnosis as a weight management alternative.[29][30][31][32] In 1996, a study found that cognitive-behavioral therapy was more effective for weight reduction if reinforced with hypnosis.[30] Acceptance and commitment therapy, a mindfulness approach to weight loss, has been demonstrated as useful.[33] Herbal medications have also been suggested; however, there is no strong evidence that herbal medicines are effective.[34]

There is a substantial market for products which claim to make weight loss easier, quicker, cheaper, more reliable, or less painful. These include books, DVDs, CDs, cremes, lotions, pills, rings and earrings, body wraps, body belts and other materials, fitness centers, clinics, personal coaches, weight loss groups, and food products and supplements.[35]

In 2008, between US$33 billion and $55 billion was spent annually in the US on weight-loss products and services, including medical procedures and pharmaceuticals, with weight-loss centers taking between 6 and 12 percent of total annual expenditure. Over $1.6 billion per year was spent on weight-loss supplements. About 70 percent of Americans' dieting attempts are of a self-help nature.[36][37]

In Western Europe, sales of weight-loss products, excluding prescription medications, topped 1,25 billion (900 million/$1.4 billion) in 2009.[37]

The scientific soundness of commercial diets by commercial weight management organizations varies widely, being previously non-evidence-based, so there is only limited evidence supporting their use, because of high attrition rates.[38][39][40][41][42][43] Commercial diets result in modest weight loss in the long term, with similar results regardless of the brand,[40][42][44][45] and similarly to non-commercial diets and standard care.[38][3] Comprehensive diet programs, providing counseling and targets for calorie intake, are more efficient than dieting without guidance ("self-help"),[38][46][45] although the evidence is very limited.[43] The National Institute for Health and Care Excellence devised a set of essential criteria to be met by commercial weight management organizations to be approved.[41]

Unintentional weight loss may result from loss of body fats, loss of body fluids, muscle atrophy, or a combination of these.[47][48] It is generally regarded as a medical problem when at least 10% of a person's body weight has been lost in six months[47][49] or 5% in the last month.[50] Another criterion used for assessing weight that is too low is the body mass index (BMI).[51] However, even lesser amounts of weight loss can be a cause for serious concern in a frail elderly person.[52]

Unintentional weight loss can occur because of an inadequately nutritious diet relative to a person's energy needs (generally called malnutrition). Disease processes, changes in metabolism, hormonal changes, medications or other treatments, disease- or treatment-related dietary changes, or reduced appetite associated with a disease or treatment can also cause unintentional weight loss.[47][48][53][54][55] Poor nutrient utilization can lead to weight loss, and can be caused by fistulae in the gastrointestinal tract, diarrhea, drug-nutrient interaction, enzyme depletion and muscle atrophy.[49]

Continuing weight loss may deteriorate into wasting, a vaguely defined condition called cachexia.[52] Cachexia differs from starvation in part because it involves a systemic inflammatory response.[52] It is associated with poorer outcomes.[47][52][53] In the advanced stages of progressive disease, metabolism can change so that they lose weight even when they are getting what is normally regarded as adequate nutrition and the body cannot compensate. This leads to a condition called anorexia cachexia syndrome (ACS) and additional nutrition or supplementation is unlikely to help.[49] Symptoms of weight loss from ACS include severe weight loss from muscle rather than body fat, loss of appetite and feeling full after eating small amounts, nausea, anemia, weakness and fatigue.[49]

Serious weight loss may reduce quality of life, impair treatment effectiveness or recovery, worsen disease processes and be a risk factor for high mortality rates.[47][52] Malnutrition can affect every function of the human body, from the cells to the most complex body functions, including:[51]

Malnutrition can lead to vitamin and other deficiencies and to inactivity, which in turn may pre-dispose to other problems, such as pressure sores.[51] Unintentional weight loss can be the characteristic leading to diagnosis of diseases such as cancer[47] and type 1 diabetes.[56] In the UK, up to 5% of the general population is underweight, but more than 10% of those with lung or gastrointestinal diseases and who have recently had surgery.[51] According to data in the UK using the Malnutrition Universal Screening Tool ('MUST'), which incorporates unintentional weight loss, more than 10% of the population over the age of 65 is at risk of malnutrition.[51] A high proportion (1060%) of hospital patients are also at risk, along with a similar proportion in care homes.[51]

Disease-related malnutrition can be considered in four categories:[51]

Inability to eat can result from: diminished consciousness or confusion, or physical problems affecting the arm or hands, swallowing or chewing. Eating restrictions may also be imposed as part of treatment or investigations.Lack of food can result from: poverty, difficulty in shopping or cooking, and poor quality meals.

Other losses: Conditions such as burns can be associated with losses such as skin exudates.

Weight loss issues related to specific diseases include:

Medical treatment can directly or indirectly cause weight loss, impairing treatment effectiveness and recovery that can lead to further weight loss in a vicious cycle.[47] Many patients will be in pain and have a loss of appetite after surgery.[47] Part of the body's response to surgery is to direct energy to wound healing, which increases the body's overall energy requirements.[47] Surgery affects nutritional status indirectly, particularly during the recovery period, as it can interfere with wound healing and other aspects of recovery.[47][51] Surgery directly affects nutritional status if a procedure permanently alters the digestive system.[47] Enteral nutrition (tube feeding) is often needed.[47] However a policy of 'nil by mouth' for all gastrointestinal surgery has not been shown to benefit, with some weak evidence suggesting it might hinder recovery.[58] Early post-operative nutrition is a part of Enhanced Recovery After Surgery protocols.[59] These protocols also include carbohydrate loading in the 24 hours before surgery, but earlier nutritional interventions have not been shown to have a significant impact.[59]

Social conditions such as poverty, social isolation and inability to get or prepare preferred foods can cause unintentional weight loss, and this may be particularly common in older people.[60] Nutrient intake can also be affected by culture, family and belief systems.[49] Ill-fitting dentures and other dental or oral health problems can also affect adequacy of nutrition.[49]

Loss of hope, status or social contact and spiritual distress can cause depression, which may be associated with reduced nutrition, as can fatigue.[49]

Some popular beliefs attached to weight loss have been shown to either have less effect on weight loss than commonly believed or are actively unhealthy. According to Harvard Health, the idea of metabolic rate being the "key to weight" is "part truth and part myth" as while metabolism does affect weight loss, external forces such as diet and exercise have an equal effect.[61] They also commented that the idea of changing one's rate of metabolism is under debate.[61] Diet plans in fitness magazines are also often believed to be effective but may actually be harmful by limiting the daily intake of important calories and nutrients which can be detrimental depending on the person and are even capable of driving individuals away from weight loss.[62]

Obesity increases health risks, including diabetes, cancer, cardiovascular disease, high blood pressure, and non-alcoholic fatty liver disease, to name a few. Reduction of obesity lowers those risks. A 1-kg loss of body weight has been associated with an approximate 1-mm Hg drop in blood pressure.[63] Intentional weight loss is associated with cognitive performance improvements in overweight and obese individuals.[64]

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Weight loss - Wikipedia

Medically reviewed by:

Internal Medicine Physician

Co-authors: 14

Updated: April 8, 2021

Views:302,495

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Before trying to lose weight with the appetite suppressant Phentermine, talk to your doctor about the associated risks, including increased blood pressure and chest pain. If you and your doctor agree that Phentermine is right for you, begin taking it in the morning since it's a stimulant that can interfere with sleep. Plan to take Phentermine for no more than 6 weeks, since it can be habit-forming in some patients. During those weeks, be on the lookout for side-effects, like vomiting, diarrhea, dizziness, tremors, or swollen legs. If you notice any of these symptoms, stop using Phentermine immediately and notify your doctor. For more tips from our Medical co-author, including how to supplement Phentermine with diet and exercise, keep reading!

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How to Lose Weight with Phentermine: 12 Steps (with Pictures)

Finally, 2022 is upon us. If you're looking to shed some pounds or get healthier this next year, you're certainly not alone.

For those embarking on a weight loss journey this year, you may need some helpful inspiration to get you started. That's why we've collected 13 different pieces of advice from people who have successfully been down the tough road of weight loss.

Continue reading for some helpful weight loss tips, and for more healthy weight loss help, make sure to check out 15 Weight Loss Tips That Are Evidence-Based.

"If you're hesitant, that means you're ready for a change. It's okay to be nervous. Take that leap. The day you start is the day your life will change forever. When you look back 11 months from this day, you will be so proud that you started and did not give up."

Amma Okrakru, who lost 72 pounds using WW (formerly Weight Watchers)

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"WW is a tool to help you live a balanced healthy lifestyle. It's not all or nothing. You can and should eat what you like! If this is going to be the way you live the rest of your life, you've got to find a happy medium where you are eating foods you enjoy and moving in ways that feel good to you! Have patience this is not a race and there isn't an endgame this is about changing your mindset forever."

Jenni Crutcher, who lost 27 pounds with WW

"Take it one day at a time. I know that sounds really simple, but on my first day, I felt so overwhelmed about how long it would take to hit my goal or to 'get healthy' but I then realized I didn't have to worry about the future, I just had to worry about today. And just focusing on my meals and exercise for that day made it easier to do it that day, and the next day, and the day after, and the journey became less daunting."

Meghan Fernandes, who lost 58.4 pounds with WW

"One key weight loss tip that helps me stay on track is refraining from eating meat, which also greatly improved my gout. I am now more active, going for walks, and doing yoga for exercise."

Paul Kirchubel, who lost over 200 pounds with Lose It!

"My main tip is to stick with something that is realistic for you. Cutting out something entirely is not always realistic and you could end up binge eating afterwards."

Zoey Rowe, who lost 130 pounds with Lose It!

"Becoming more active was key for me, and now I feel physically much better and more confident. Since I began weight training, I hits my protein goals every day to help build muscle along with fat loss."

Nestor Rene Williams, who lost 92 pounds with Lose It!

RELATED:20 Ways to Get 20 Grams of Protein at Every Meal

"I've been using a program from a company called MetPro. They help you hack your metabolism. There are no pills or shakes or anything. I've never eaten healthier. I'm a very picky eater. I always joke that I have the palette of a 10-year old boy at a theme park. I eat five times a day (three meals and two smaller snacks). I've learned to eat in a way that's sustainable. I think that's the biggest change."

-Tom O'Keefe, who lost 50 pounds this year with MetPro.

"I first lost weight by using a weight loss meal delivery service to get some weight off quickly and then started heavy lifting 4 days per week to build muscle. I worked with a trainer over Skype and set up a gym in my garage so I could work out without having to drop my kids off at a child watch. So, my number 1 tip is just start and stop putting it off!

Maggie Sutherland, who lost 35 pounds

"My #1 tip for lasting, sustainable weight loss has always been taking the focus away from weight loss and more on muscle growth. Before I lost 60 pounds, I was stuck on the yo-yo cycle of "eating less, exercising more" in the hopes I would see the number on the scale drop. But, I had no idea what this does to sabotage your metabolic rate. It was only once I started focusing on building muscle (and everything that came along with itlike eating enough calories and protein, consistently strength training, and getting adequate sleep) that I started watching the fat and weight melt off with ease."

Larissa Nicole, a certified personal trainer and nutrition coach who lost over 60 pounds

"In hindsight, I think the number one tip is to do it slowly. Developing good habits that can last a lifetime rather than rush and starve yourself and gain it right back. Two pounds per month rather than two pounds per week."

Leslie Saul, who lost 22 pounds

"I lost weight by learning thought management techniques to overcome emotional eating. I did this with the help of a life coach who inspired me to go on to become a life coach myself."

Natalie Fayman, CPC, who lost 85 pounds

"8 years ago, I read up on low carb diets and about 4 years ago discovered intermittent fasting. I also started interval training and running regularly. At this point, I was 30 pounds overweight. Through the low carb/intermittent fasting combination, I lost all the weight and have kept it off."

Jonathan Bennet, certified wellness coach who lost over 30 pounds

"My number one tip is to cut sugar out of your diet. Sugar was the culprit behind my food cravings. Once I cut it out, the cravings were gone."

-Gregory Cole, who has lost 100 pounds

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People Who Lost 20+ Pounds Swear By These 13 Weight Loss Tips Eat This Not That - Eat This, Not That

Speaking about his life when he was 25-and-a-half stone, James, who is a teacher and lives in East London said he was living an unhealthy lifestyle and drinking too much beer, which would result in him snoring throughout the night, and waking up with a hangover at the weekend.

James said: My weight ballooned at secondary school. I grew to 5ft 11ins, but went up and outwards at the same time.

In 2011, aged 26, I weighed 20 stone, so I decided to count calories. I have an obsessive all-or-nothing nature, so it suited me at the time.

I would log everything on an app, restricting myself to 2,000 calories in the beginning, then down to 1,500 over six months.

When my weight hit 15 stone, I was happy, so I started eating normally again for about a year to 18 months, and, of course, the weight piled on.

That was the first big attempt to lose weight. And every attempt since there have been four over the past 10 years, has involved calorie counting, losing a couple of stone, and then putting on all the weight Id lost and more.

READ MORE:The Queen's Cullinan III and IV brooch is 'most valuable in the world'

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Weight loss: Man shed 4st in 3 months by ditching calorie counting New version of myself' - Daily Express

Dec. 28, 2021 -- Numbers are easier. That may be why a persons weight -- and the desire of millions of people to lose weight -- is the first topic under discussion when it comes to health and longevity. Not long after you walk into your doctors exam room, for example, youll step on a scale. Its usually the first measurement they take, ahead of vital signs like blood pressure and heart rate.

This makes sense. Its a number, which means its easy to see if your weight has changed in either direction since the last time they weighed you.

But theres an unintended result: You come away thinking that your weight is every bit as important as how well your heart and blood vessels are working, and that losing a few pounds will improve your health in tangible, long-lasting ways.

Yes, weight loss has proven health benefits. But should weight loss be the top priority for everyone classified as overweight or obese -- a demographic that now includes three-quarters of all American adults?

The weight loss message is not, and has not been, working, says Glenn Gaesser, PhD, a professor of exercise science at Arizona State University.

Hes among a growing number of health experts who believe that weight loss may not be the most important benefit when it comes to adopting a healthier lifestyle. Thats especially true if you compare it to the benefits of increasing your fitness level, as Gaesser and a co-author did in a recent study.

Intentional weight loss -- that is, losing weight on purpose, rather than because of an injury or illness -- is usually associated in studies with a lower risk of death from any cause. The effect is most powerful among those with obesity and/or type 2 diabetes.

But heres an interesting wrinkle: The amount of weight lost doesnt seem to change the risk of dying. If the weight itself is the problem, why wouldnt those who lost the most get the biggest risk reduction?

Gaesser is skeptical that the health benefits of weight loss are entirely or even mainly caused by a lower number on the scale. Many clinical weight loss trials -- studies in which people take part in a structured program -- also include exercise and diet components.

Moving more and eating better are consistently and strongly linked to less risk of death from any cause. And the health benefits of exercise and diet are largely independent of weight loss, Gaesser says.

Thats especially true for exercise and living longer. Studies show that increasing physical activity lowers the risk of death from any cause by 15% to 50%, and the risk of heart disease by up to 40%.

The change is even more dramatic when you exercise with enough effort to improve your heart fitness. Moving from the lowest fitness category to a higher one can cut your mortality risk by 30% to 60%.

The Challenge of Sticking With It

But heres the rub: Exercise only helps if you do it, and a higher level of fitness works best if you maintain it.

Adherence to exercise is just as challenging as adherence to diets, Gaesser says. I think one of the reasons is that exercise has been promoted primarily as a means to lose weight.

Its not that exercise is doesnt work at all if youre trying to lose weight. According to a review of studies published in the 2010s, average weight loss ranges from 3 to 8 pounds, mostly from fat loss.

The problem is that the amount of weight you lose strictly from exercise tends to be disappointing. Your body will make up for many of the calories you burn during exercise (28%, according to one study) by slowing down your metabolism in other ways. Exercise can also increase your appetite, knocking any calorie savings for a loop.

If a person starts an exercise program with a particular weight loss goal, that person will quickly see theres a huge gap between actual and expected weight loss, Gaesser explains. Most will give up out of frustration.

Thats why he says our best hope is for people to finally realize just how important movement is to long-term vitality, and for doctors and other health professionals to encourage their sedentary patients and clients to exercise for their health and for a longer life. Still, he acknowledges that exercise tends to be a tough sell once you take the promise of weight loss off the table.

If theres an encouraging takeaway, its this: It doesnt matter why you exercise, or how you do it, or if you fall short of your goals.

There are health benefits to making the effort, Gaesser says. Exercise has intrinsic value, regardless of changes in body weight.

WebMD Health News

Glenn Gaesser, PhD, professor of exercise physiology, College of Health Solutions, Arizona State University.

CDC, National Center for Health Statistics: Obesity and Overweight.

iScience: Obesity Treatment: Weight Loss Versus Increasing Fitness and Physical Activity for Reducing Health Risks.

Obesity Reviews: Effect of Exercise Training on Weight Loss, Body Composition Changes, and Weight Maintenance in Adults with Overweight or Obesity.

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Fitness May Matter More Than Weight Loss for Health and Longevity - WebMD

MANY people will be looking to lose weight in 2022 and here are some top tips from local experts.

Louise Hough has a Slimming World group in Winsford at Wharton Trinity Church Hall on Thursday evenings at 7pm.

Here are her top tips:

What youre eating is much more important than how much.

Swapping high calorie, unsatisfying foods (think chocolate, alcohol, pastries) for foods that are lower in calories and more bulky, so they fill you up for longer, is key to losing weight.

Some quick and easy changes include using less fat when you cook, swapping full fat dairy products for low fat or fat free, ditching sugary drinks in favour of low calorie drinks and adding more fruit and veg to your daily meals.

Many people make the mistake of joining a gym, overdoing it in week one and quickly giving up, thinking exercise isnt for me.

Finding an enjoyable, achievable, and sustainable way of building new active habits into your routine is key.

A Slimming World survey of 1,700 slimmers showed that when they did have a slip up, being self critical was more likely to lead to comfort eating and giving up completely, whereas when they kind to themselves they got back to healthy eating more quickly.

Its hard to achieve a goal if you dont set it out clearly in the first place.

And when youre thinking about your dream weight, dont be afraid to be ambitious.

To avoid becoming trapped in a yo-yo diet cycle, its important to approach weight loss as a permanent change to your lifestyle and focus on developing new healthy habits that are sustainable for life, as well as getting support to make those changes.

An all-or-nothing approach is rarely effective when it comes to weight loss.

A little bit of what you fancy is key!

That might be a Saturday night glass of wine or a bit of chocolate in the evenings.

Studies show that embarking on your weight loss journey alongside other slimmers brings more success than going it alone.

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Top tips to lose weight in 2022 - "It's OK to walk before you run" - Winsford Guardian

Diets are tough, trendy, and controversial. Every day, a new diet trend hits the internet. You will find no dearth of diets that promise to address your health goals. While there are many fads, most lack scientific evidence, are quick-fix regimens and do not address the wholesome nutrition needs.

The wellness industry has been swarming with diet fads over the past year, without much long-term success. A large segment of the global population is becoming overweight or obese with time and trying to find ways to lose weight quickly, causing the diet industry to boom. Almost any weight loss diet produces some short-term results, and so people often neglect to choose a more nutritious one.

Lets check out some popular diet fads from 2021 and how to avoid them by adopting a wholesome, balanced, sustainable eating habit.

Blood type diet This type of diet has been popular for two decades now. In 1996, Dr Peter DAdamo, a naturopathic physician popularised it in his book Eat Right 4 Your Type a New York Times bestseller. This diet advises to curate eating habits according to the four blood groups A, B, AB, and O. According to this diets principle, Type A people are called agrarian or cultivators and must stay away from eating red meat. Their diet should contain plant-based foods. Type B are known as nomads and can eat plants and most meats except chicken and pork. Type AB is called the enigma and can eat a mix of both plants and animal foods except corn, kidney beans, beef, and chicken. The last in the group is type O who is known as the hunter and recommended a high-protein diet based on meat, fish, poultry, certain fruits, and vegetables, but limited in grains, legumes, and dairy. This diet closely resembles the paleo diet by principle.

All these types of eating patterns bring some health benefits, but according to the scientific evidence, they are unrelated to the blood type. A review of existing evidence on blood-type diet was conducted in 2013, but not a single study could prove the scientific basis of blood-type diet or any of its positive health outcome. Another study involving 1,455 participants reported type A diet was associated with reducing cardiovascular risk. However, these results were seen in people from all blood groups and not just the one with A blood group. The authors concluded, .these associations were independent of an individuals ABO genotype, so the findings do not support the Blood-Type diet hypothesis.

The egg diet This diet fad comes next after blood-type diet and is based on consuming several servings of hard-boiled egg, other lean proteins, low-carb vegetables, low-glycemic index fruits that promises faster weight loss. Evidence-based health and wellness blog Healthline rated this diet 1.33 out of 5. A rich source of essential nutrients such as lutein, choline, and first-class protein, eggs are considered a nutritional powerhouse. But, an egg-only diet is nutritionally deficient. Although the egg diet promotes weight loss like other low-carb-low-calorie diets, it is considered a fad due to its restrictive nature, lack of well-controlled studies, and elimination of an entire food group. Furthermore, the weight loss achieved on this diet is short-term, and it is quickly regained once you return to a normal diet.

Commoditisation of immunity Indias dietary supplement market was inundated with numerous immunity boosters during the COVID 19 pandemic. In fact, sweets were sold as immunity boosters in some places in India. There were relatively few regulations assessing the safety and efficacy of available immunity-boosting products. Considering Covid is a continuing threat, people are naturally more focused on their immune health than ever before. A study reported Google Trend for the words immune boost and immune boosting increased sharply in February 2020, around the time concerns about the virus intensified.

In addition, the hashtag #immunebooster increased on Instagram posts by over 46 per cent from April 15, 2020 to May 15, 2020. Most of these products had commercial interests with less or no scientific background. You must remember that immunity-boosting requires a long-term process, which cannot be accomplished with a single food or supplement. An individuals immunity is influenced by factors such as eating healthily, sleeping well, exercising regularly, and managing stress.

Juice cleanse Recently, juicing fruits and vegetables has become immensely popular. As meal replacements, commercial juices promise to cleanse the blood of toxins and promote quick weight loss. Juicing removes 90 per cent of the dietary fiber from fruits and vegetables. A diet rich in dietary fiber has been associated with a lower risk of non-communicable diseases such as diabetes type 2, hypertension, dyslipidemia, cancer, and obesity. While comparing consumption of whole apple to clear apple juice, one study found people who drank the juice had an increased level of low-density lipoprotein (bad cholesterol) by 6.9 per cent. Moreover, human body has self-sustaining, complex mechanism to remove toxins and doesnt require any special aid to do so.

Your focus in 2022 Diet fads are trendy, quick fixes that often fail to provide substantial results. To obtain optimum health and prevent non-communicable diseases, the golden rule in nutrition is to stick to a wholesome, balanced diet that includes all essential nutrients. Fill your plate with versatile, colourful vegetables, fruits, enough protein, probiotic, and antioxidants. To avoid monotony, follow the 80/20 rule 80 per cent of the time eat nutritious foods and 20 per cent of the time, have a treat. Most importantly, develop a nourishing relationship with food to sustain healthy eating for long.

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Guide to eat right: Start your 2022 without blood-type diet, egg only diet, and other fads from 2021 - The Indian Express

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