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Walking is an exercise that is accessible for many people and requires no special equipment. It not only contributes to weight loss but also provides other health perks.

Walking can aid weight loss and provide many other health benefits. However, compared with other forms of exercise, many people typically may not view walking as effective for weight loss.

This article explains how walking for 1 hour per day can help you lose weight. Heres how to get started.

Walkings simplicity makes it an appealing activity for many people particularly those looking to burn extra calories.

The number of calories you burn walking depends on numerous factors, but your weight and walking speed play a key role. The average walking pace for adults is 3 mph (4.8 kph). The faster you walk and the more you weigh, the more calories you expend (1).

This table estimates the number of calories you can burn per hour based on your body weight and walking speed (1):

Other factors that influence the number of calories you burn include terrain, climate, and your age and sex (2).

The number of calories you burn walking depends mainly on your weight and walking speed. Walking faster burns more calories per hour.

Walking 1 hour each day can help you burn calories and, in turn, lose weight.

If youd like to lose a substantial amount of weight (more than 5% of your body weight), the U.S. Department of Health and Human Services recommends getting at least 300 minutes of moderately intense physical activity weekly. Walking for 1 hour daily may help you meet that goal (3).

Additionally, many people tend to lose lean muscle mass when they lose weight. Walking can help you preserve lean muscle mass, which can help you maintain your weight loss results (4).

While walking can help you lose weight, its more effective when also following a calorie-restricted diet.

In a 12-week study, people with obesity restricted calories by 500800 per day. One group walked 3 hours per week at 3.7 mph (6 kph), and the other group did not walk (5).

Both groups lost a significant amount of body weight, but those in the walking group lost, on average, about 4 pounds (1.8 kg) more than those who didnt walk (5).

Whether you walk continuously or in shorter bursts might also influence weight loss.

In a 24-week study, women with excess weight or obesity restricted their calorie intake by 500600 calories per day and either walked briskly for 50 minutes or did two 25-minute bouts per day. Those who did the two shorter workouts lost 3.7 pounds (1.7 kg) more than those who continuously walked for 50 minutes (6).

But other studies show no significant differences in weight loss between continuous and intermittent walking, so choose whichever routine works best for you (7).

Multiple studies confirm that walking promotes weight loss, especially when combined with a low calorie diet.

To lose weight, you must consistently eat fewer calories than you expend each day.

You can do this by increasing the calories you burn via exercise, decreasing the calories you consume, or both.

Its often stated that 1 pound (0.45 kg) of body weight is equivalent to 3,500 calories. Based on this theory, you should reduce your calorie intake by 500 for 7 days to lose 1 pound (0.45 kg) per week.

Although this rule does not account for people with lower body fat percentages or the decrease in calorie expenditure that comes with weight loss, a calorie deficit of 500 calories per day is appropriate for most people aiming to lose weight (8, 9, 10).

You can achieve part of this deficit by walking 1 hour per day or by gradually decreasing the number of calories you consume.

Depending on your calorie intake, a deficit of 500 calories per day may lead to 0.52 pounds (0.20.9 kg) of weight loss per week (10).

A 500-calorie deficit per day is sufficient for most people to lose weight. You can burn some of these calories by walking for one hour daily.

Walking has many benefits, especially when you walk multiple times per week for 3060 minutes at a time. These health effects can include (5, 11, 12):

These benefits translate to a reduced risk of heart disease, type 2 diabetes, and overall mortality, as well as improved quality of life (3).

Moreover, walking at least 150 minutes a week (about 22 minutes a day) along with your other daily activity can help maintain your current weight. This is noteworthy because adults tend to gain 1.11.8 pounds (0.50.8 kg) per year (13, 14).

Walking is associated with several health benefits, including improved mood and quality of life and a reduced risk of heart disease and type 2 diabetes.

If you want to walk daily for exercise, start slowly, and progressively increase your duration and frequency. Once you can walk as long and as frequently as youd like, you can increase the intensity (3).

If youre just starting, walking fast for a long time can leave you fatigued, sore, and unmotivated. Instead, you may want to start by walking for 515 minutes 2 or 3 times a week at a comfortable pace.

When you are ready to increase your walking duration, frequency, or intensity, consider your age, fitness level, and prior experience. Youth and young adults can typically increase their activity in small amounts every week, while older adults can typically increase their activity every 2 to 4 weeks to prevent injury (3).

People who typically have a low activity level might consider increasing their activity at a slower rate to reduce injury risk. Also, consider whether your past fitness experiences have shown that certain progression rates make you susceptible to injury (3).

If youre new to walking as an exercise, you can build stamina by progressively increasing your walks duration and intensity.

As with any exercise regimen, shake things up every so often to keep your routine engaging and challenging. Here are a few tips:

If your goal is to lose weight, its also important to increase your walking intensity. Your body burns fewer calories to perform the same physical activities at a lighter body weight than a heavier one (9, 15).

For example, a 150-pound (68-kg) person burns nearly 50 fewer calories per hour walking at 3 mph (4.8 kph) than a 180-pound (82-kg) person walking at the same speed (1).

While it might seem insignificant, 50 calories burned per day amounts to 350 fewer calories burned per week.

Increasing the intensity of your workout can help you burn more calories. Try upping your pace or walking on an incline (1).

Walking with handheld weights or a weighted vest can also boost the intensity (16, 17).

Stay motivated on longer walks by switching up your routine. As you begin to lose weight, increase your walking intensity or duration to avoid weight loss plateaus.

How quickly you will see weight loss depends on numerous factors, including your walking speed, duration, intensity, and frequency. Your weight and diet also contribute to weight loss results (1).

For example, walking quickly through hilly terrain several days a week while following a reduced-calorie diet will deliver results more quickly than walking slowly on level ground once a week.

Most adults should aim to get at least 30 minutes of moderate-intensity physical activity daily. If you are just beginning to incorporate walking into your exercise regimen, you may need to work up to this amount to prevent injury (18).

Walking every day is good for your body in many ways. It not only contributes to weight loss and management, but it lowers your risk of heart disease, dementia, Alzheimers, type 2 diabetes, high blood pressure, several cancer types, and mortality. It also improves sleep, cognition, and mental health (19, 20).

Walking is a great form of exercise, and doing so for 1 hour each day may aid in weight loss and provide other health benefits.

Walking is an effective way to lose weight because it helps you burn more calories, especially when you monitor your calorie intake.

Intensify your walking routine to progress toward your weight loss goal. Shaking up your regimen can help you stay motivated.

More:
Can You Lose Weight by Walking an Hour a Day? - Healthline

Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories (7).

This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1 (8).

One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods (9).

If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.

In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast (10).

Whats more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.

Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.

Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

Continue reading here:
11 Proven Ways to Lose Weight Without Diet or Exercise - Healthline

One And Done Workout Reviews (Updated 2022) - Does Meredith Shirk One and Done Manual Really Work? Must Read This Before Buying  Outlook India

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One And Done Workout Reviews (Updated 2022) - Does Meredith Shirk One and Done Manual Really Work? Must Read This Before Buying - Outlook India

Many people who need to lose a lot of weight in a short space of time want to know how to lose 30 pounds in a month. The most effective 30 days diet plan can certainly help you lose weight rapidly in the first month. Trying to lose weight quickly in a month can be a great kick-start to keeping to a long-term diet plan that will keep weight off for good.

Although losing 20 or 30 lbs in 30 days sounds like a great idea, the reality is that an effective diet plan should help shed pounds safely in a controlled way. That is why the most effective 30 day diet plans for rapid weight loss include lifestyle changes, regular exercising, and staying physically active. You should also avoid unsafe methods that promise to lose 30lbs in a month without much effort.

If you are overweight or have health-related issues like high blood pressure, high cholesterol, or heart problems, then trying to lose up to 30 pounds in 4 weeks is a great goal to have. However, its not always good to lose so much weight in such a short time. Sometimes, losing weight very quickly in the space of a few weeks can even create more health complications than it solves. Therefore, you should always speak to a qualified medical professional if you need to lose a lot of weight in a month.

This article looks at some of the best diet plans that help lose as much as 30 pounds in a month. You will also find out how to combine healthy lifestyle choices with your 30-day diet plan to get you looking slimmer in no time at all.

You could lose as much as 30 pounds in a month if you use extreme dieting measures, but you need to follow a diet plan that ensures your body receives the proper amount of nutrients and minerals to function properly.

Its important to remember that you didnt put on 30 pounds of body weight in a month, and trying to shed that amount of weight in 30 days or less will be a challenge. Usually, you can lose 10 pounds or so in the first week of dieting, but this is mostly just water weight. Losing 30 pounds of body fat in 4 weeks is simply not reasonable, especially if you want to lose weight safely and keep it off.

However, you shouldnt feel disheartened especially if your goal to lose a lot of weight is long-term and you want to maintain a healthy weight. According to the American Journal of Clinical Nutrition, extreme diets that are very low in calories lead to rapid weight loss in a short space of time. But, these types of quick weight-reduction diets usually result in fast and excessive weight regain.1

The best and most sensible way to lose a lot of weight is to develop good, healthy habits that help you gradually lose weight and keep it off.

In this article, you will find a complete and comprehensive 30-days diet plan to lose as much as 30 pounds. The effective weight-loss diet plan includes scientifically proven methods to lose weight through dieting, and how to combine exercising and healthy lifestyle changes to achieve your weight-loss goals.

Although losing 30 pounds in a month is extremely challenging, you can still lose a lot of weight in 4 weeks and look leaner. Your heart will also thank you for it as well!

Here are the steps you need to take to lose up to 30 lbs in a month.

If you want to lose pounds fast in under a month, its essential to lower your daily calorie intake.

Lowering your calorie intake to get rid of unnecessary body fat to quickly lose weight can be done in a combination of 3 methods:

This is one of the best methods to speed up weight loss because you start to burn off more calories than you consume. You will then notice that in the space of 2 or 3 weeks, you are already starting to look thinner.

It is possible to easily lose 30 pounds or more over a period of time by limiting calorie intake. According to the National Heart, Lung, and Blood Institute, the safest diet plan to lose significant weight in a few weeks is to reduce calorie consumption by 500 to 750 calories a day.2

Making healthy foods swaps is a relatively easy way to lower calorie consumption if you need to quickly lose weight. Doctors from the National Health Service recommend some healthier foods that you can swap in place of calorie-laden ones. For example:3

There is much you can do to lower calorie intake and accelerate your weight loss plan. For more information, please read my article on how to tweak your diet for speedier weight loss.

To lose 30 pounds in a relatively short space of time, you need to change your eating habits.

Changing your eating habits on a 30-day diet plan for quick weight loss helps to lose weight safely and also maintain your ideal weight when youve reached your target.

One great habit that can help you lose a lot of weight effortlessly is to drink a glass of water before each meal. According to Dr. Arefa Cassobhoy on WebMD, drinking a 16-oz. glass of water 30 minutes before your meal can help lose extra body weight easier.4

You can also get into the habit of starting your day with protein to help lose more weight in a few weeks. The reason for consuming protein for breakfast is that it keeps you feeling fuller for longer and reduces the tendency to snack before lunchtime, which is essential if you are following a strict 30 days diet program.

For example, eggs are a great source of protein and make a great start to the day. In fact, they may not have as many calories in them as you might think. Also, lean meat, milk, or nuts are great protein sources that help to boost long-term weight loss.

Another way to lose weight quicker in 4 weeks or less is to be careful about when and why you eat. The Journal of Occupational and Environmental Medicine reported that people who tend to eat based on their emotions gain weight very quickly. The researchers suggested that people wanting to lose weight develop emotional strategies to deal with stress, anxiety, and worry.5

In order to stop cravings that lead to emotional eating, its important to deal with stress and anxiety properly. This includes getting plenty of sleep to deal with stress better. Interestingly, according to Dr. Melinda Ratini on WebMD, getting enough sleep has also been linked to weight loss and may just help you shed 30 pounds even quicker.6

You could consider eating smaller meals frequently throughout the day to lose 30 pounds faster in a few weeks.

Eating smaller portion sizes during the day can help you lose weight at a steady pace. The benefit of frequent small meals to your 30-day diet plan is that it helps prevent snacking. This can often happen when people try to skip meals when they have the goal of quick weight loss.

There is, however, some controversy if eating 3 meals or 6 small meals in the day is the best option. For example, a study into dieting in 2015 said that eating smaller frequent meals throughout the day could help some people lose extra pounds and reduce body weight.7 But, according to the journal Obesity, it is the overall daily calorie intake that is the determining factor if a person can lose weight quickly.8

If you have the goal of losing a lot of weight in a 3 or 4-week diet program, you should experiment with these methods to see what works best for you.

Reducing portion size is essential if you want to reach your target of losing 30 pounds of body fat in a few weeks.

To help you lose weight and keep it off, try to get into the habit of eating smaller meal portions at lunchtime and in the evening. Although this will take some self-discipline at the start, it will help to gradually reduce your overall calorie consumption in a day and the pounds should start to fall off.

According to a study published in the American Journal of Clinical Nutrition, individuals who ate smaller portions at lunchtime were able to reduce their daily energy intake by up to 30%. The study also highlighted that people dining in restaurants should consider not finishing their plate if they want to lose weight. This is because portion sizes are increasing and this has been linked to more people becoming overweight.9

So, eating smaller portions can help you lose a lot of weight and is an effective diet method to help treat and prevent obesity.

The International Journal of Obesity reported that to help lose a lot of pounds of body weight quickly, its important to eat portions of food that contain more low-density energy foods. This means increasing the amount of vegetables in your meal and eating lean protein.10

One helpful way to speed up weight loss by using portion control is to use a portion control plate. This will help you lose a lot of weight gradually and boost your overall health as you see your waistline decrease in size.

Limiting your consumption of carbs is a great way to lose as much as 30 pounds in 4 weeks or so.

Refined carbohydrates like white bread and pasta, cakes, pastries, and sugar are quickly turned into energy sources by your body. If you dont use up this energy, the carbs quickly turn into belly fat which can be difficult to lose. Actually, there are many health benefits to low carb diets that include more than just quick weight loss.

As a precaution when trying to lose a lot of weight in a month by lowering your carbs, its important to remember that not all carbs are bad for you. According to Dr. Kathleen Zelman on WebMD, whole grains are an important source of fiber, vitamins, and minerals. Consuming high-fiber foods can help with weight control, cleanse your colon, boost your metabolism naturally, lower your risk of heart disease, and protect against colon cancer.11

Another way to lose a lot of pounds quickly in 4 weeks or so is to increase your daily water intake.

Drinking plenty of water every day has many health benefits because it protects you from the effects of dehydration. However, if you want to lose a large amount of weight in a matter of weeks, then you should drink more water every day.

For example, the Journal of Natural Science, Biology and Medicine published a study on the connection between drinking more water and rapid weight loss. The study found that by drinking 1.5 liters of water daily, individuals were able to reduce body weight and lose body fat. It was suggested that water is a quick and cheap way for obese persons to lose weight safely as part of an effective diet plan.12

Water is also one of the best ways to get rid of toxins from your system and improve your kidneys health. But, you dont just have to drink plain water to shed pounds of fat quickly. You can try some delicious calorie-free flavored water alternatives that can also help to melt excess fat from your body in just a few weeks.

To make sure and lose as much as 30 pounds in a month, you must avoid junk food and limit sugar consumption.

Many processed foods contain added sugar and high levels of saturated fat that can hamper the speed at which you lose weight. If you want to lose weight in a matter of 4 weeks, you need to ditch the junk food.

According to the University of Michigan, there is a proven link between fast food and individuals with a high body mass index. It was found that as fast food outlets in a community or country increased, so did cases of obesity.13

Reducing the number of sugary foods and sodas is an easy habit to get into to lose lots of pounds quickly and keep them off. Dr. Laura Martin on WebMD reports that limiting foods containing refined and processed sugars can help a person reach their target weight faster.14

As well as changing your eating habits to lose as much as 20 or even 30 pounds in 4 weeks, its important to make positive lifestyle changes. Lifestyles changes will boost the effectiveness of your 30-day diet plan and also help keep the pounds off in the long-term.

Here are 4 positive changes you can make if you have a goal to lose a lot of weight in 4 weeks.

Being active throughout the day is just as important as regular weekly exercising if you want to quickly lose 30 pounds.

According to a study published in the journal Mayo Clinic Proceedings, non-exercised activity thermogenesis (NEAT) can significantly boost the number of calories burned in a day. Researchers discovered that NEAT movements can help to reduce the risk of cardiovascular disease and lower body mass index in people who find it difficult to exercise.15

If you want to stay more active throughout the day and lose weight faster, here are a few ideas:

Believe it or not, you can actually lose more weight by getting enough sleep at nighttime.

According to Dr. Melina Ratini on WebMD, sleep deprivation is connected with higher levels of obesity and weight gain. For example, individuals who are well-rested tend to crave less carb-laden snacks. Also, sleep helps to balance your hormones and this reduces fat by boosting your metabolism.16

Of course, daily anxieties and stress can make it difficult to fall asleep. However, there are many natural ways to help get to sleep and enjoy the health benefits of a good nights sleep. Here are some helpful tips to lose up to 10, 20, or even 30 pounds in a matter of weeks:

To make sure and reach your goal of dropping up to 30 pounds in a month, you need to reduce stress.

Being stressed out can pile on the pounds because, according to Dr. William Blahd on WebMD, levels of cortisol increase in the body under stress. This can cause the body to burn less energy and also increase the craving for sugary or fatty snacks. Stress can also cause you to have high blood pressure, be at a greater risk of cardiovascular diseases, or type 2 diabetes.17

There are many ways to cope with stress naturally to help boost weight loss if you are following a good 30-diet plan. Dr. Blahd recommends the following:

You can also try some of the excellent ways of getting rid of stress that I wrote about in my article on the best ways to fight anxiety and depression.

Staying motivated is the key to making sure that you lose as much as 30 pounds in a month or two months.

Motivation will help you stay with your weight-loss plan as you go through highs and lows when losing weight.

Doctors from the Mayo Clinic advise that long-term results from an effective diet plan are only achievable by making permanent changes to your dietary and exercising habits. To lose weight in a month or 2 and keep it off, this is what Mayo Clinic doctors recommend:18

Exercising along with dieting can help you lose a lot of pounds in a month.

Regular exercising will not only help you shed pounds of body fat very quickly, you will also boost the health of your heart and build muscle strength which will make you burn even more calories quickly. This is one of the best ways to get rid of fat from around your face.

Here are some proven ways to quickly lose up to 30 or so pounds in a month.

Walking more every day is a great way to shed as much as 20 pounds in two weeks.

According to research published in the International Journey of Obesity and Related Metabolic Disorders, brisk walking for at least 30 minutes daily can help boost the effectiveness of a weight-loss plan.19

If you want to see quick result from your 30-day rapid weight loss program, you should ideally increase your walking to 10,000 steps a day. Here are some ideas how to increase walking to lose weight:

Another way to lose as much as 20 or 30 pounds in a month is to do HIIT exercises regularly.

HIIT stands for high-interval intensity training and it involves short bursts of intense exercises with a short rest period. For example, using HIIT when running could involve short bursts of intense running for 30 seconds with 15 to 30-second intervals of very light jogging.

HIIT exercising has proven to be one of the most effective types of exercising to shed extra pounds in a short time. For example, the Journal of Obesity reported that HIIT significantly increases aerobic and anaerobic fitness levels. The short burst of intense exercising helps to burn fat quicker and help individuals see faster results from a weight-loss plan.20

To find out more about how HIIT exercising can help you lose as much as 30 or more pounds in a short time-frame, please read my article on how interval training can burn fat fast.

Resistance training by lifting weights burns a lot of calories and helps to shed a lot of pounds very fast.

One of the reasons that weightlifting such as kettlebell or dumbbell workouts produces such quick results when losing weight is that they build muscle mass which increases metabolism and burns even more calories.

Research into the effects of weightlifting on quick weight loss found that intense workouts significantly increases muscle metabolism. The increase in your resting metabolic rate may actually help to burn more calories even when resting.

Please remember that before starting a weightlifting program of intense exercising, you should speak to your doctor to get advice on what type of exercise regime would be suitable for you.

To help keep up with your weight-loss plan and lose as much weight as possible in 4 weeks, the Centers for Disease Control and Prevention recommends some other practical ways to lose weight. Some of these are:21

There are some diets that help you lose weight quickly in a short space of time. Although you might not lose as much as 30 pounds in 30 days, these diets will give your weight-loss plan a great kick-start with rapid weight loss at the beginning.

The ketogenic diet is a low carb high fat diet that helps to boost the bodys fat-burning potential because it restricts the intake of carbohydrates.

According to the journal Experimental & Clinical Cardiology, the keto diet has proven results in helping individuals lose weight quickly. It is also used by obese people who need to lose weight in a short space of time.22

When going on a ketogenic diet you should be aware that many healthy carb sources, like whole grains and brown rice contain necessary nutrients. Cutting out too many of these foods can create a lack of beneficial vitamins like B vitamins and magnesium which are needed to prevent you feeling fatigued.

Taking small meals every 3 hours is an effective weight-loss plan that many doctors recommend.

According to Dr. Michael Dansinger on WebMD, the 3-hour diet restricts your daily calorie to 1,400 and these are divided up between frequent meals during the day. Dr. Dansinger says that individuals usually start noticing weight loss within the first 2 weeks.23

Intermittent fasting can help to get rid of extra pounds quickly and is useful for weight control.

Usually referred to as the 5:2 diet, intermittent fasting allows dieters to eat normally for 5 days and then restricts calories intake to 600 on 2 non-consecutive days. The International Journal of Obesity reports that the 5:2 helps to get rid of a lot of extra pounds and can help maintain a healthy weight.24

When searching the internet on how to lose 30 pounds in 4 weeks, you will find many purported methods of rapid weight loss that are unsafe. Here are some of the most popular.

Dont skip meals on a regular basis if you plan to lose 30 pounds in 4 weeks.

Although it sounds like a great idea to restrict calories intake, skipping meals can create other health problems. For example, the American Journal of Clinical Nutrition reported that skipping breakfast can increase inflammation in the body.25

You should also start the day with breakfast. Dr. Kathleen Zelman on WebMD says that breakfast improves blood sugar levels and helps the body get prepared for the day. Eating breakfast also reduces the tendency to snack in the morning.26

Skipping meals isnt the same as intermittent fasting or the 5:2 diet. The 5:2 diet doesnt involve skipping meals on your fasting days but restricts calories to 3 low-calorie meals and vegetable snacks that contain plenty of vitamins and minerals.

Stay away from fad diets if you want to lose weight quickly, but healthily.

The University of Pittsburgh Medical Center says that you can spot fad diets very quickly because they usually promise great results with little or no physical effort. Fad diets usually cut out important food groups and are difficult to maintain long-term. You may also end up with kidney stones, cardiovascular problems, or high blood pressure.27

Diet pills wont help you lose 30 pounds in a month.

Because they are usually expensive, they will usually just help you lose your money rather than pounds of body fat.

Dr. Gary Vogin on WebMD says that there is little evidence to suggest that diet weight loss pills have more than a minimal effect on losing weight quickly. Although some supplements claim to boost metabolism, they arent miracle cures that will make you drop 20 or 30 pounds in a month.28

Extreme fasting or starvation diets are not recommended to help you lose a lot of weight in a short time.

Dr. Kathleen Zelman on WebMD says that, even though extreme fasting can result in rapid weight loss, the initial drop in body weight is due to water weight and not body fat. In fact, your body might even start to burn calories slower and you can end up putting on more weight than you lost.29

According to doctors from WebMD, weight-loss creams and other devices are no more effective than casting voodoo spells.30

If you want to lose 30 pounds in 4 weeks, what should you take into consideration? Although it is possible to lose that amount of weight in a month, losing so much weight could take a great toll on your health.

In order to meet your target of losing 30 pounds and maintain good health at the same time, you should reduce calorie intake over a period of a few months. At the same time, its important to exercise regularly and make other positive lifestyle changes. Remember, you gained a lot of weight over a period of many months and it will take more than a month to lose 30lbs of body fat.

According to doctors from the Mayo Clinic, there are dangers associated with trying to lose so much weight in a month. Here are some calculations from the Mayo Clinic on why you should not try to lose 30lbs in a month:

The Mayo Clinic says that intense aerobic exercising burns about 650 calories an hour. So, to lose 30lbs in a month, this is what you would have to do:

Follow this link:
How to Lose 30 Pounds in A Month: 30 Day Diet Plan for Fast Weight Loss

Every branch of the military has height and weight requirements that you must fit into before joining. (see a link to each of those at the bottom of the page)

You want to join the military, but youre overweight.

1,000s of young adults want to join the military every year, but theyre either too big or too small.

You need to lose some weight and get fit to prepare you for boot camp.

Losing weight is a combo of the right diet, right exercises, and supplementation to help you reach your weight loss goals.

To help guide you, OMK partnered with a registered dietitian and a certified personal trainer.

Weve put together a 30-day plan that tackles both the nutrition portion, as well as the exercise portion to help you lose that weight fast.

(Note: The following section was written by Maggy Doherty, a registered dietitian from Dallas, Texas. Click here to learn more about her.)

If you are looking to lose weight or improve your health to qualify for military services, one of the most important aspects is taking a close look at what you are eating and implementing lifestyle changes in your diet to reach your goals.

Nutrition plays a major role in our health, athletic performance, and mental stamina.

On one hand, good nutrition can provide us with energy throughout the day, build lean muscle, optimize health, promote longevity, and lower risk of developing diet-related conditions (like diabetes, heart disease, hypertension, stroke, and some cancers).

Related Article: Can You Join The Military With Diabetes? Its Possible

On the other hand, poor nutrition can lead to lower energy levels, decreased mental stamina, poor athletic performance, gastrointestinal distress, higher risk for malnutrition, and increased risk of developing those diet-related diseases.

According to the 2015-2020 Dietary Guidelines for America, the main characteristics of a general, healthful diet include:

Maintaining a healthy weight is a balancing act of calories in versus calories out. If you consume more calories than you burn, you should gain weight. If you consume fewer calories than you expend, you should lose weight. If you consume and expend about the same amount of calories, you should maintain weight equilibrium.

Make your weight loss journey a little simple, easier, and realistic by trying one of these tips:

Remember, slow and steady wins the weight loss race! Take control of your life and your weight by incorporating one healthy change per week.

Meals (Breakfast, Lunch & Dinner):

Snacks (AM & PM):

Notes:

Now lets plug some real foods in:

Depending on your physical activity, age, height, weight, and sex, you may require more or less than the standard 2000-calories to reach your goals.

If you try the plan above (or other diet strategy) and you do not lose weight, subtract 250 calories (remove AM snack OR reduce carbohydrate to 2/3 cup at all meals).

If you still do not lose weight, subtract a total of 500 calories (remove BOTH snacks OR reduce carbohydrate to 1/3 cup at all meals).

If you are losing weight too quickly (>2lbs per week) or trying to gain muscle, add 250 calories (add 3rd bedtime snack).

If you need more calories, add another 250 calories with 2 extra servings of fat in your day (ex: 2 Tbsp. of nuts on oatmeal at breakfast and 1/8 avocado on salad at dinner).

If you need a more individualized approach, have a medical condition (i.e. diabetes, heart conditions, etc.), or have detailed questions about your diet, please contact your local Registered Dietitian.

Breakfast Ideas:

Lunch Ideas:

Dinner Ideas:

Snack Ideas:

(Note: The following section was written by David Sautter, a certified personal trainer with 12 years of experience in the fitness industry. Click here to learn more about him.)

No matter which branch of the military you want to enter, every recruit has to pass a basic fitness test.

While you might be feeling confident, its important to know that the days of being able to perform a few push-ups, pull-ups, and a mile run to get into the armed forces are long gone.

The military has gotten with the times and their fitness tests reflect that.

Lets breakdown what a basic military fitness test requires and the best type of workout to train for it.

While there may be some variation depending on the branch of service, here are the basic expectations for a military fitness test, according to Military.com:

Can you confidently execute 80 push-ups within two minutes? How about a two-mile run in under 13 minutes?

If seeing these requirements is a bit of a reality check, youre not alone.

Instead of worrying whether or not youll be able to pull it off, lets focus on how you can get into perfect shape to crush the fitness test.

One of the best ways to train for this military fitness test is by combining a full-body resistance training program with high-intensity cardiovascular work.

The idea behind this type of workout is that youll challenge all of your major muscle groups at the same, increasing strength, muscle mass, and endurance.

Best of all, youll improve the neuromuscular communication between muscle, tendon, and connective tissue.

In other words, you wont just be stronger; your body will function better overall.

For the full-body workout, you will hit each major muscle group twice per week using weight-based resistance training.

Youll also cycle through four stages of fitness benefits.

In this way, youll achieve all of these benefits if you use this workout program consistently.

As you move from stage to stage, you will increase the number of sets and how much weight you use while decreasing the number of repetitions.

Your cardiovascular exercise will be a mixture of high-intensity and low-intensity cardio.

Both have been shown to promote weight loss, but high-intensity is better at improving your endurance, maximum target heart rates, and oxygen capacity.

Be sure to warm up for 10 to 15 minutes and stretch before every cardio session and weight training workout.

Monday: Full-Body Workout (Endurance)

Tuesday: Cardiovascular Training

Wednesday: Rest Day

Thursday: Full-Body Workout (Endurance)

Friday: Cardiovascular Training

Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some ideas:

Saturday: Rest Day

Sunday: Cardiovascular Training

Monday: Full-Body Workout (Muscle Growth)

Tuesday: Cardiovascular Training

Wednesday: Rest Day

Thursday: Full-Body Workout (Muscle Growth)

Friday: Cardiovascular Training

Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some ideas:

Saturday: Rest Day

Sunday: Cardiovascular Training

Monday: Full-Body Workout (Strength)

Tuesday: Cardiovascular Training

Wednesday: Rest Day

Thursday: Full-Body Workout (Strength)

Friday: Cardiovascular Training

Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some ideas:

Saturday: Rest Day

Sunday: Cardiovascular Training

Monday: Full-Body Workout (Power)

Tuesday: Cardiovascular Training

Wednesday: Rest Day

Thursday: Full-Body Workout (Power)

Friday: Cardiovascular Training

Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some ideas:

Saturday: Rest Day

Sunday: Cardiovascular Training

When it comes to losing weight, nothing trumps diet and exercise.

With that said, there are some supplements out there that can help to speed up the process.

OMK did some research, and identified the following supplements as being ideal for aiding in your weight loss goals.

Developed by a company called Roar Ambition, Instant Knockout is a revolutionary shredding formula that claims to activate whole body burn.

Its actually a particularly useful supplement for belly fat, as Ive personally used it for that purpose.

Originally developed for MMA fighters and professional boxers, their formula is reportedly based on scientific research and intended to:

Instant Knockout apparently works by boosting your metabolic rate, help reduce your appetite, and fuels energy levels.

Click Here to read our full review of Instant Knockout.

Hunter Burn is a premium performance dietary supplement that claims to burn fat, beat hunger, and help you build muscle.

And they have the proof to back up those claims.

Made up of a proprietary blend of ingredients that includes extracts like Konjac root, Cayenne Pepper, and Matcha Green Tea, Hunter Burn is clinically dosed to help you safely melt away stubborn fat.

While we were a bit skeptical when we initially came across it, the reviews put all of those worries to rest.

Click Here for our full review of Hunter Burn.

Visit the official Hunter Burn website here: http://www.HunterLife.com/Hunter-Burn

Sometimes, its just tough to drag your butt to the gym.

Ite been said that getting there is 1/2 the battle, and I can tell you from experience, theres a more than a hint of truth to that.

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How To Lose Weight For The Military: Your 30-Day Plan

If you struggle with your weight, you may very well know that the dressing room is one of the few places that serves up a blunt reality check. But is fitting into a pair of pants, swimwear, or even a nice top one of the only reasons to lose weight?

While, yes, your weight may influence how you feel about yourself and even how others view you, but body image is not the only reason you should embark on a weight-loss journey. In fact, for those who are overweight or obese, losing weight actually carries innumerable benefits beyond looking great in your new clothes.

Ultimately, being overweight has a lot of side effects, from little things like back pain to more serious consequences like being more likely to develop type 2 diabetes. Besides minimizing these health issues, there are also plenty of little-known benefits that come with a trimmer figure. Read on to discover some insights into how your body and lifestyle can change after shedding some pounds.

You'll have all the more reason to battle the bulge asresearchers have found that when you come up with strong motivations to lose weight before embarking on your journey, you lose more weight than those who are less motivated!

What you may not realize is that your diet can control how easily you fall asleep and how well rested you are upon waking. Often times, people are overweight due to a poor diet centered on foods that digest quickly and leave you hungry often. That means your body constantly searches for high-energy foods as quick fixes, such as fatty and sugary foods, which both have been found to negatively impact your sleep quality. Cutting out these worst foods for sleep will help you ease into dreamland, as will increasing your time spent exercising, which has been shown to help stave off health conditions that hinder sleep: diabetes, cardiovascular disease, and depression.

You know what we're talking about. Being overweight can put some serious strain on your jointsespecially your knees. While everyone has to deal with everyday wear and tear on their joints, those who are overweight build up excess stress on these same joints. On top of that, inflammatory factors that are associated with weight gain could contribute to trouble in smaller joints, such as your hands. That's why an anti-inflammatory diet has been shown to help alleviate arthritis symptoms.

Who woulda thunk it? Turns out, one of the reasons to lose weight is that your boss may treat you better after you've slimmed down. Obese people, especially women, make about 2.5 percent less than their normal-weight co-workers, according to a study in Health Economics.

As unethical as it may seem, studies have found that weight may even negatively impact your chances of getting a job. In a study published in the International Journal of Obesity, researchers found that hiring decisions were impacted negatively when the photo showed a person who was overweight compared to a photo of that same person post weight-loss surgery. Another review in Occupational Medicine & Health Affairs indicated that people with high BMIs are often overlooked for initial job offers, supervisory positions, and promotions compared to their thinner colleagues. Slimming down won't just change your interviewer's or boss' bias, it will also make you more confidentand make interviewing much easier!

Sure, your demanding job can contribute to chronic stress levels, but so too does your diet. Just take a look at these best foods for stress. Many of the foods that worsen stress levels are the same foods that stifle your weight loss progress, while the foods that alleviate stress are those you'd eat during your slim-down journey. For example, foods high in refined sugarlike soda or ice creamcan increase levels of stress hormones like cortisol. These foods spike your blood sugar, then send it plummeting. As a result, your brain perceives these low blood-glucose levels as a life-threatening situation, it secretes more cortisol to trigger hunger yet again, and in turn, causes you to continue to feel stressed.

Do the first signs of Spring come with the dread of knowing you'll have to break out the Kleenex and eyedrops? Turns out, your weight may be to blame for some of your symptoms. That's because being overweight puts a strain on the adrenal glands and respiratory system, which may worsen asthma and allergy symptoms. Trimming down could likely mean you'll finally be able to step outside and smell the roses! To help you out even more, check out Eat This, Not That! to Fight Spring Allergies.

This is something you probably haven't heard before: After dropping your spare tire, your dinner may taste even better. Researchers from Stanford University found that overweight people have less taste sensitivity than their slimmer counterparts, perhaps because their taste buds become dulled with overuse. Another theory speculates that hormonal shifts that take place during weight loss may change the way taste receptors communicate with the brain.

Leave the bedroom blues behind. As your BMI falls, you'll more easily become aroused. It's all thanks to the rise in testosterone levels that comes with torching away body fat. In a study published in the Journal of Clinical Endocrinology & Metabolism, heavier men had T-levels comparable to elderly gents nearly a full decade older. Other studies have found that women with belly fat accumulation have elevated secretions of cortisol, a stress hormone. More cortisoland thus higher stress levelswas found to interfere with sexual arousal. Besides what's going on with your bod on the inside, losing that muffin top may allow you to feel less self-conscious in the nude, which can increase your desire to get it on as well.

A Duke University Medical Center survey of 1,210 people of varying weights found that obese people were 25 times more likely to report dissatisfaction with their time between the sheets than their leaner counterparts. The good news? Shedding a mere 10 percent loss of your body weight was shown to skyrocket sexual satisfaction. So you could even reap the rewards in the bedroom before you've hit your goal weight!

Effective weight loss is often synonymous with home cooked meals. That's because studies have found that frequent home cooks consume an average of 137 fewer calories and 16 fewer grams of sugar every day compared to those who regularly dine out at restaurants. When you're whipping up healthy dishes for most of your meals, you'll start to see your kitchen skill improve. Watch out, Top Chef! To get started, check out our collection of the best weight loss recipes.

Successful weight loss usually comes with a lifestyle overhaulone that includes getting a good night's rest, fueling up with a micronutrient-dense diet high in fresh produce and whole grains, and working up a sweat regularly. According to Harvard Medical School, each of these changes can help to improve your immune system.

Don't blame a reliance on your cell phone as the reason that you can't remember phone numbers or names anymore. Your wandering mind may also be a result of carrying around extra weight. In one study, women performed better on memory tests after losing weight than they did prior to dropping the pounds. Why? The brain scans revealed that once the women lost weight, there was more activity while they were forming memories and less activity during memory recall, suggesting that lugging around extra L-B's may make it more difficult for the brain to work efficiently. Other studies have found that the main component in soda and other sweetened foodsfructosedisrupts the creation of fresh pathways between brain cells that occurs when we learn or experience something new. Experts have found that cut the sweet stuff from your diet and upping your intake of these omega-3 superfoods during your weight loss can fight this brain drain.

While crash dieters often feel hungrier after slimming down thanks to the body's survival response to increase hunger hormones and slow metabolism when it's starved, that isn't the case for everyone. Those who follow extended plans that incorporate healthy foods packed with satiety-boosting nutrients like protein and fiberlike the Zero Belly Dietoften report fewer tummy rumbles. Plus, these healthy diets often cut out quickly-digested foods that spike your blood sugar, alerting your body it's hungry shortly after eating. Check out what else contributes to those cookie cravings in our exclusive storyreasons why you're always hungry.

Does it ever feel like you're in a sauna when it's just 70 degrees? It's because fat insulates the body and raises core temperature, making you feel warmer than those who are slimmer. For the same reason, overweight individuals tend to sweat more. Drop the muffin top and you won't have to walk straight to the bathroom to towel off after walking anywhere.

Toss out those creams and serums! If you suffer from skin issues such as psoriasis, eczema, or acne, dropping a few pounds may help your complexion clear up. That's because nutrients found in healthy foods have been proven to possess beautifying benefits. (Not to mention, you're also probably eschewing sugar, which is known to break down the amino acids in the proteins that keep skin looking supple and young: collagen and elastin.)

Plus, if you're eating more fiber and probiotics, such as yogurt with live active cultures, you're likely improving your gut health as well. Because our microbiome helps regulate our immune system, its health plays an important role in combating inflammatory skin conditions. Experts believe that administering probiotics can help to reduce patients' levels of inflammatory proteins and alleviate skin condition symptoms.

That feeling you experience after you step on the scale and see you're 5 pounds lighter isn't just relief. It's also the confidence in your accomplishment and in knowing you've taken control of your life for the betterand you've got the results to prove it. One Reddit user, superfluous1, who lose 140 pounds came to the realization that he wasn't an inherently lazy person: "I've been overweight for most of my life and it always felt like a moral failing. [] I now realize that being fat makes you lazy. It hurts to walk, to stand, to liveno wonder all I wanted to do was sit down or sleep!" He concludes, "Being lazy didn't make me fatI was lazy because I was fat." But if you are sluggish, try these lazy ways to lose weight!

After dropping the pounds, you may soon notice that you have much more energy. It's not just because you're eating more foods that maintain your energy levels. It's also because when you're lugging around less weight, your body needs less energy to keep you alive.

If it were up to us, it wouldn't be like this. But, truth is, our society often discriminates against overweight people, whether that means they'll garner less attention from healthcare providers or receive more negative comments from peers. (It's scientifically proven!) But, after you've lost weight, you'll start to see things change. People who once ignored you may greet you with a smile or even offer to hold the door for you. "I have lost 120 pounds now, and people treat me so much differently," writes FatSecret message board user girlygirlatheart. User jkessler9508 agrees: "Sad, but trueit seems everyone is nicer to you [after you lose weight.]"

Skim through any online message board about weight loss and there's usually a common theme: People found others were noticing them more. "When I first lost weight, guys paid me a lot more attentionAfter being sort of invisible because of my weight, I found it hard to get used to," writes one user. Someone else adds, "I lost 100 pounds. The most surprising thing to me was that I don't get mistaken for someone else anymore. When you're 300+ pounds, all people see is the fat. [Many people think that] all fat people look alike."

It may be painful at first, but once you start shedding the pounds, exercise will become easier and less of a strain on your body. As a result, you'll reap one of its major benefits besides calorie burn: endorphins! These feel-good hormones that flood your body after a killer spin class will drastically improve your mood and get you hooked on those sweat sessions. Get the most out of pumping iron by fueling up properly.

Weight gain costs us a lot of moneyand we're not just talking about shirts and pants ripped by chafing or popped skirt buttons. Those who clock in at a healthy weight spend an astounding 42 percent less cash on medical bills and health expenses than their overweight peers, according to a Health Affairs report. Sure health care is quite a big dent in your financial future, but also think about all that money you'll save by cooking at home instead of eating out at restaurants, leaving the soda on the shelf, and saying "no" to that third round of booze.

6254a4d1642c605c54bf1cab17d50f1e

One of the rarely touted benefits of exercise and weight loss is that it gets you out of the house. Taking a walk around your neighborhood, at your local park, or at a nearby trail will lead you to explore more of the world around you.

Eating poorly sure gets boring. It's just a bunch of pizza slices, hamburgers, and grilled cheeses. On the other hand, when you're whipping up home-cooked meals, you'll learn to try new recipes, familiarize yourself with the grocery store, and even check out the farmer's market! Get your grocery list out and get started by choosing a recipe from our list of the zero belly recipes.

With all that extra weight, you may have been limited in what kinds of exercises, activities, or even vacations you could go on. With a trimmer frame, look forward to engaging in outdoor activities you were never able to participate in before like hiking, kayaking, skiing, mountain biking, surfing, or rock climbing. You can even get the whole family involved!

What a sigh of relief! Slimming down has been shown to improve oxygen efficiency, so you likely won't get as winded going up the stairs or looking after your little ones.

Having a slimmer bod leads to a smarter brain? Perhaps! According to a study published in the journal Frontiers in Nutrition, men who lug around extra pounds have poorer cognitive skills than their trimmer counterparts.

There are well-known long-term benefits of weight loss, but even losing a little weight now can improve your life by alleviating symptoms of current diseases immediately! That means you might be able to take lower doses of your current medications or stop taking certain meds altogether. (Yet another way to save money!) Check in with your doctor and see what types of changes he or she thinks the slimmer you might benefit from.

Great for youand your partner! Two sleep issues, sleep apnea and snoring, are often caused by excess weight around the neck. As a result, both bothersome conditions can vanish alongside a weight loss of just 5 percent, according to a review published inSleep.

Most people know that smoking and sunning can up your cancer risk, but few people realize that obesity is linked to cancer, too. (Experts believe that the same inflammation that causes weight gain causes DNA-damage and the resulting diseases.) That's the bad news. The good news, however, is that you can decrease levels of inflammation by losing just five percent of your body weight, according to a Cancer Research study of postmenopausal women.

Monkey see, monkey do! If your child is overweight, your weight loss may benefit them, too. A University of California study found that for every unit decrease in a parent's BMI, their children lose one-quarter of theirs. Don't have kids yet? If you're a woman, losing weight now can also set your kids up for a better future: A study published in Pediatric Research noted that if you have poor gut health going into a pregnancy, your baby might have impaired brain development, and other studies suggest your offspring could be predisposed to obesity. To find out more about which foods can make an impact on your pregnancy, check out the healthiest foods for women.

Remember this study? Research from the New England Journal of Medicine indicated that when a friend becomes obese, it ups your chance of obesity by 57 percent. Your friendships matter when it comes to weightin positive ways as well. When those close to you start to witness your success, it may encourage your partner, siblings, family members, or friends to set some better body goals of their own, as well!

Going at it alone isn't always easy. When you sign up for fitness classes, personal training sessions, cooking classes, or boot camps, you'll more than likely meet people going through a similar journey along the way. Even finding a workout buddy or a coworker to keep you honest is a great strategy for weight loss. Invite someone from your spin class over to make one of these healthy chicken recipes.

You might have already guessed, but a leaner you equates to a decreased risk of disease, and thus, a longer life. We know you don't need much proof, but you might not have to know the extent obesity makes an impact on your lifespan; A meta-analysis of 20 studies, published in PLOS Medicine, discovered that extreme obesity may shorten your life expectancy up to 14 years! Those who are overweight or obese who shed 3 percent of their weight will not only see health benefits but may also extend their life by two years, according to the British National Institute for Health and Care Excellence.

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33 Convincing Reasons To Lose Weight | Eat This Not That

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Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

Find out more about eating heathily

Fruit and veg are low in calories and fat, and high in fibre 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Read up on getting your 5 A Day

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

Read more about drinking water as part of a heathly diet

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

Find out more about reading food labels

Using smaller plates can help youeat smaller portions. Byusing smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

To avoid temptation, do not stock junk food such as chocolate, biscuits, crisps and sweet fizzy drinks at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

Find out more about the calories in alcohol

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance.You may find it helpful to make a weekly shopping list.

Page last reviewed: 29 November 2019 Next review due: 29 November 2022

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12 tips to help you lose weight - NHS

Losing weight is one thing but losing the inches in a healthy and sustainable manner is a different process altogether. Many times, in our enthusiasm to lose weight quickly we fall for fad diets, adopt extreme calorie deficits or worse resort to using supplements and steroids. These might help you to take some kg off the body quickly but surely the results won't be sustainable in the long run.

Also Read:How To Lose Weight Fast: 10 Tips to Shed Kilos the Healthy Way

To lose weight and manage it in a holistic manner, one can't skip the importance of adopting wholesome practices such as making lifestyle changes, altering food preferences, and modifying sleeping patterns. Importantly, there are certain things that you must avoid if you're up for weight loss and here's the list of our top picks:

A fat-free diet might sound tempting for weight watchers but sadly it's among the most common mistakes that people commit in their weight loss journey. Fat, along with carbohydrates and protein, is counted among the macronutrients that are required by our body for its proper functioning. In addition, fat is required by our body to absorb a range of vitamins and minerals including vitamins A, K, and D among others. Now you can easily imagine in the case of a completely fat-free diet, you'll deprive yourself not only of energy but also of essential vitamins and micronutrients. In addition, fat-free diets are often high in sugar and make you hungry again quite quickly, thereby leading to the consumption of more calories than required by the body.

Gluten-free diet helps to alleviate the symptoms of celiac disease although no scientific evidence proves that food free from Gluten is helpful in weight loss. In fact, marketers have exploited the craze by launching a range of snacks, cakes, and chocolate bar options which are although gluten-free but come loaded with excess sugar and salt. These products have a high glycemic index and cause an instant spike in the blood sugar level in the body. Further, these products are full of artificial sweeteners, preservatives, and colourants - all of which come together to make these gluten-free products a strict no for weight watchers.

Not only damaging to the physical well-being but depriving your body through starvation can also lead to mental anxiety and disordered eating behaviour in human beings. The method is not sustainable for weight loss and if adopted over a period of time, it could lead to serious issues such as anorexia nervosa, fear of food choices, and psychological issues among others. Extreme starvation can also lead to a permanent change in the digestive system, slow down your metabolism, and lead to a loss of energy, thereby hampering your ability to perform well in daily routine tasks - both physically and mentally.

A balanced diet comprises both macronutrient and micronutrient components distributed in well-classified proportions. While macronutrients act as fuel to the body, micronutrients are essential to the healthy development of the body and the prevention of diseases for achieving the overall well-being of the body and mind. Many people tend to avoid carbs in their quest to lose weight although restricting the intake of this important macronutrient can lead to a severe lack of energy, headache, and fatigue along with a host of other issues. Remember, there is no shortcut to weight loss and if you want to sustain a healthy weight for a lifetime, you can't do away with a well-balanced diet.

Setting over-ambitious goals such as losing 10% of weight in a week are likely to work against you. We agree that challenging targets motivate and inspire but keep in mind that the burden of expectations must not bog you down. It has been found in studies that missing weight loss targets can lead to dissatisfaction and make it difficult for people to stick to their commitment. Rather, it would be wise if you set doable targets such as losing 1-2 kg of body weight in a fortnight or so. This will help you to achieve your goal and keep you motivated to achieve even more impressive results in the time to come.

It is important to understand that everything worthwhile in life comes at a cost. There is no shortcut to success and the same applies to the weight loss journey. The challenge here is not to drift to one or another extreme and rather strike a middle path by making lifestyle changes and developing good eating patterns and sleeping habits. It's only when all these things come together, that visibly sustainable results in the weight loss journey can be experienced by users.

Author bio:Dietician Mac, Co-founder & CMO at Fitelo

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Mistakes People Commit While Trying To Lose Weight - NDTV Food

Getting older has its advantages, but one downside of hitting 50 is it becomes more challenging to lose weight, but it's not impossible. With a few positive lifestyle changes, you can lose that stubborn belly fat that's a health concern because it can lead to other serious issues like heart disease, stroke and premature death. So while it may be more difficult, don't get discouraged. Eat This, Not That! Health spoke with experts who reveal how to eliminate abdominal fat and help keep it off. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Suzanna Wong. a licensed Doctor of Chiropractic and health expert with Twin Waves Wellness says, "It is harder to lose weight after 50 because your body has different requirements. It's most notable for women who are going through the menopause, but not impossible. Their body deals with carbs differently, and the loss in estrogen means their muscles break down much quicker unless they are doing resistance exercise and eating a higher protein diet. With less muscle your metabolism falls meaning it seems harder to lose weight."

Robert Herbst a personal trainer, weight loss and wellness expert, and powerlifter adds, "One of the reasons it is harder to lose weight after 50 is age related loss of muscle. As people get older, they start to lose muscle. Since muscle is metabolically active, the less they have the slower a person's metabolism and the fewer calories they burn. Also, with less muscle, people generally become less active so they burn even fewer calories. As they gain more weight they become even less active and the situation compounds. The solution for this is to do strength training. By lifting weights one prevents or reverses age related muscle loss so your general metabolism will be higher. Also, after a weight workout the body's metabolism is elevated for 48 to 72 hours afterwards as the body recuperates. Additionally, as one builds more muscle through weight training, they will feel better and be stronger and are more likely to be active and engage in sports and recreational pursuits and do chores. All this adds up to more calories burned and easier weight loss."

Dr. Wong says, "Count calories. Make sure you are in a calorie deficit and belly fat will start to fall."

Pam Sherman, a certified personal trainer with The Perfect Balance recommends "creating a small calorie deficit for overall weight loss. This is the best way to lose weight by being accountable for what a person is eating/drinking."

Dr. Wong suggests, "Drink enough water. For women 2-3 liters a day, for men 4 liters a day. This helps your body to work effectively and reduces your cortisol levels, helping you to drop body fat from your tummy."6254a4d1642c605c54bf1cab17d50f1e

Caroline Grainger, ISSA Certified Personal Trainer at FitnessTrainer.reminds us, "Belly fat is stubborn. You're not going to zap it with a quick diet or one neat trick. It's going to take sustained intentional eating that you can stick to in order to really succeed. Your ultimate goal comes down to creating a calorie deficit."

RELATED: Signs You're Being Medically Gaslit

Grainger states, "Good cardio workouts like walking, jogging, biking, swimming, and racket sports, are the best ways to burn calories quickly, and they're also the lowest-impact forms of exercise on your body, meaning you'll be able to keep up the habit."

Sherman emphasizes, "Get enough sleep! When our brains are tired, we crave sugar. Getting regular sleep can make it so much easier to keep your food on track!"

RELATED: Doing This After Age 60 is "Unhealthy," Say Physicians

Jesse Nicassio, former NFL player and CEO of Juke Gyms says, "Although fruit juice contains vitamins and minerals, it contains the same sugar as soda and other sweetened beverages. Drinking in high quantities may pose the same danger to belly fat growth. Unsweetened apple juice has 24 grams of sugar in an 8-ounce (240-mL) drink, half of which is fructose. Replace fruit juice with water, unsweetened iced tea, or sparkling with a wedge of lemon or lime to help reduce excess belly fat."

"This not only brings your calories down but more importantly will help to reduce your visceral fat, which is fat stored around your organs and always appears as belly fat," explains Dr. Wong.

Heather Newgen

More:
Here's How to Lose Belly Fat After 50, Say Physicians Eat This Not That - Eat This, Not That

Did you skip your workout today? Are you guilty of not working out one day? Are you the one following a strict diet too? Is weight loss something you are trying to achieve?

If your answer to the last question is yes and if the other above questions point the finger at you, then this article is definitely for you. Keep on reading to know more.

Talking about weight loss, you might be following strict weight loss diets like the Keto diet, Paleo diet, Intermittent fasting, etc., and you might also be doing regular physical exercise, but trust us when we say that these diets or workouts don't really help you lose weight.

Rather, following these diets sometimes also cause deficiencies of some or the other nutrient in your body as they are not a balanced diet fully or a healthy diet.

In this article, we will be talking about one of the best weight loss supplements called Exipure. Exipure is a natural weight loss supplement that helps you lose weight by tackling the root cause of weight gain, which is not what you eat or when you eat. To know about the real root cause of weight gain, keep on reading this Exipure review.

REAL Exipure CASE STUDIES - BEFORE

We will be discussing further the Exipure dietary supplement, its characteristics, working and the science behind it, its intake guideline, the benefits offered by it, the pricing, and the money-back guarantee. In the end, we'll mention the Exipure reviews by customers and if the product is worth the hype or not.

So, let us begin the Exipure review with an overview of the product:

Product Category

Dietary Supplement

Product Form

Capsules

Intake Guideline Of Exipure

Take 1 capsule of Exipure daily with a big glass of water for best results.

Product Characteristics

Money-Back Guarantee

180-day 100% satisfaction money-back guarantee

Exipure is a weight loss supplement that helps support weight loss naturally. It is one of the best weight loss supplements that target the root cause of unexplained weight gain. It is known as the tropical secret to achieving your weight loss goals through natural means.

Exipure is made up of a propriety blend of plant-based and natural ingredients that help you lose weight. These natural ingredients have been clinically researched for their weight loss and other health benefits. This dietary supplement comes in the form of capsules or diet pills in a bottle.

The makers of this natural weight loss supplement have used the latest research by scientists on the actual root cause of weight gain in individuals to make the Exipure weight loss pills or capsules. They have listed that the real root cause of weight gain is not your lack of workout, diet, or the food you eat; rather, it is something else in the human body.

The main aim of the Exipure weight loss supplement is to help you lose unexplained weight gain with the help of its natural ingredients. These diet pills make the weight loss process easier and quicker.

The Exipure diet pills activate the fat-burning process in your body, thus eliminating the body fat and reducing the stubborn fat layers accumulated over the years.

Get DISCOUNTED Exipure at SPECIAL PRICE!!!!!

The characteristics or features of this weight loss supplement are -

The Exipure diet pills work towards maintaining human health by losing weight through natural means.

The Exipure weight loss formula is such that it targets the root cause of weight gain in humans. According to new research by scientists, the real root cause of weight gain is the low levels of brown adipose tissue (BAT). So, maintaining the levels of these brown adipose tissue (BAT) becomes the most important task. Low BAT levels make individuals gain weight significantly.

So, the Exipure pills help in increasing the levels of brown adipose tissue (BAT) in the human body. Unexplained weight gain is the sign of lower levels of brown adipose tissue (BAT) in your body.

The Exipure pills help boost brown fat levels so that you can lose weight safely by burning body fat. The process of fat burning is activated which shrinks the fat cells and therefore helps burn fat.

Exipure is one of those dietary supplements that promote weight loss with the help of its blend of plant-based ingredients that provide several health benefits to the human body like it helps maintain blood pressure and blood sugar levels, etc.

The Exipure weight loss formula is unique from the other weight loss supplements as it is completely a blend of plant-based and natural ingredients that help you lose weight by burning more calories and excess fat. These ingredients help increase the number of brown fat cells that eventually help maintain your body weight.

Exipure is one of those dietary supplements that is made up of a propriety blend of 8 natural and plant-based ingredients which provide several health benefits. These 8 ingredients are - Perilla (Perilla frutescens), Kudzu (Pueraria lobata), Holy Basil (Ocimum sanctum), White Korean Ginseng (Panax ginseng), Amur Cork Bark (Phellodendron amurense), Oleuropein (Olea europaea), Quercetin (Quercetum), and Propolis.

The one thing common between all of these 8 powerful ingredients is that all of these increase or boost brown adipose tissue (BAT) levels, thus helping you lose weight. We will see the discussion about these ingredients individually in the article further.

All of the ingredients used in the Exipure pills have been clinically researched by scientists and various studies for their benefits to the human body.

Now, we will see the intake guideline for the Exipure diet pill to experience the best results.

The makers of the Exipure dietary supplement state that you should consume one Exipure diet pill daily with a big glass of water.

One bottle of Exipure contains 30 capsules. This means that one box of Exipure pills would last you for 30 days. Regular and recommended consumption of these Exipure pills would provide you with the best results within a few weeks.

The intake of this diet pill would help lose weight. It tackles the root cause of the unexplained weight gain in your weight loss journey. It also increases the brown adipose tissue levels, thus making this weight loss formula unique and powerful.

Exipure is one of the best dietary supplements that trigger the fat-burning process, thus reducing stubborn belly fat.

There are a few things or precautions that have to be kept in mind by the users before consuming the Exipure pills daily, as per the makers. These things or precautions are mentioned below:

Exipure works effectively help to lose weight. Besides this, there are several other benefits provided by Exipure to your body.

The key benefits of Exipure are-

Exipure consists of a blend of 8 powerful and goodness-packed natural and plant-based ingredients. These ingredients help to lose weight effectively in your weight loss journey.

The 8 plant-based and powerful ingredients in Exipure are - Perilla (Perilla frutescens), Kudzu (Pueraria lobata), Holy Basil (Ocimum sanctum), White Korean Ginseng (Panax ginseng), Amur Cork Bark (Phellodendron amurense), Oleuropein (Olea europaea), Quercetin (Quercetum), and Propolis.

Exipure aids in weight loss by tackling the root cause of it. It targets the brown adipose tissue levels in your body.

A high number of brown adipose tissue levels denotes a slimmer, skinnier, and fit body. Whereas a low number of brown adipose tissue levels denotes a body that has high body fat or fat cells.

Exipure works primarily to boost the levels of brown adipose tissue with the help of its blend of 8 ingredients that are natural and plant-based. Increasing the brown adipose tissue levels helps you in losing weight.

This supplement makes your weight loss process easier than other weight loss supplements available on the market. You would get a healthy body weight by consuming these pills.

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The main aim of Exipure is to boost the levels of brown adipose tissue in your body with the help of its plant-based ingredients. These ingredients are known to boost brown adipose tissues.

The brown fat does not store fat; rather, it helps in the process of fat-burning or fat-shrinking. Increased Brown fat levels help burn calories more often than increased white fat levels. Brown fat contains a network of densely-packed mitochondria that helps you burn calories more easily than white fat.

One of the properties of brown fat is that brown fat helps convert the food you eat into energy and not as fat cells in your body. This then helps increase the rate of metabolism, which makes losing weight or stubborn fat quick.

A low level of brown adipose tissue causes slow metabolism. This slow metabolism due to low brown fat levels makes individuals gain weight, thus leading to many excess weight gain diseases like Obesity. This could hamper your health severely by making your body a home to many health issues and problems.

Increasing the brown fat levels in your body denotes significant weight loss or healthy weight loss, thus making your weight loss journey easier and safer.

It is a known fact that as the body temperature falls down, the accumulation of low brown adipose tissue starts so that the body is kept warm during such times. This means that brown fat helps maintain your body temperature when you feel cold.

The presence of 2 ingredients - Holy Basil (Ocimum sanctum) and White Korean Ginseng (Panax ginseng) helps strengthen your immune system.

Holy Basil (Ocimum sanctum) supports brain health and boosts brain power. White Korean Ginseng (Panax Ginseng) has the ability to provide an immune boost. This immune system helps strengthen the nerve transmission power of your brain, thus triggering and activating different body systems and functions that help you lose weight quickly.

Exipure helps support weight loss by boosting the levels of brown fat with the above 2 and the remaining 6 ingredients as well. With the help of Exipure, losing weight becomes easier and not so daunting.

Exipure helps reduce stress and anxiety by improving the health of your brain. Improved health of your brain makes the overall body function smoothly.

This weight loss product helps maintain your physical as well as mental health. Thus, reducing the levels of stress and anxiety that you have been going through. Holy Basil (Ocimum sanctum) helps reduce stress effectively.

Exipure helps improve the overall health of your body. It is one of the best solutions to try at home without doing rigorous physical exercise or following strict diets.

It helps-

All of these points denote the overall benefit to your body by the consumption of these Exipure capsules.

Let us have a look at the Exipure ingredients that promote weight loss:

Propolis is a sticky substance bees use to protect themselves and their hives. Propolis contains substances that kill bacteria and viruses. It also helps strengthen the hive walls.

Propolis comes from trees and plants. Bees collect propolis from tree buds and sap.

Some studies suggest that propolis might be effective against obesity. In one study, obese women took either a placebo or 400 milligrams of propolis daily. After 8 weeks, those who took propolis lost about 4 pounds. Those taking the placebo gained no weight.

The researchers concluded that propolis could be useful in treating obesity.

Propolis works by stimulating your body's metabolism. Your body uses energy faster than normal. This causes your body to burn calories even while you sleep.

A recent study found that propolis increases your metabolic rate. Researchers gave rats propolis supplements. Then they measured how much oxygen the animals needed to breathe.

They discovered that the rats' breathing rates increased. This suggests that propolis speeds up the way your body burns calories.

Olive oil is made from olives. Olive oil is high in monounsaturated fats. These fats do not raise blood cholesterol levels.

Monounsaturated fats reduce triglycerides in the blood. Triglycerides are a type of fat that raises bad LDL cholesterol.

One study showed that olive oil improves insulin sensitivity. Insulin resistance leads to diabetes.

Researchers studied the effect of olive oil on mice with diabetes. Mice that ate olive oil had lower blood sugar levels.

Another study showed that olive oil improved glucose tolerance in diabetic patients. Glucose tolerance tests showed that the subjects' blood sugar levels were better controlled.

Olive leaves contain oleuropein. Oleuropein has been shown to increase thermogenesis. Thermogenesis is the process of burning calories.

Thermogenesis is important for losing weight. When you eat less food, your body needs more energy to digest it.

Your body must work harder to break down the food. You need more energy to move around. To keep your muscles working, your body produces heat. Olive leaves have been shown to speed up this process. They seem to stimulate your body's metabolism.

Kudzu root is an Asian plant. Kudzu roots are used as a vegetable in China. Japanese people make kudzu tea.

In Japan, kudzu is called "kuzu." People there believe that kudzu can help them lose weight.

People drink kudzu tea because they think it will boost their metabolism. Some people take kudzu pills.

There is some evidence that kudzu may help control appetite. A study showed that kudzu extracts reduced hunger pangs. Other research shows that kudzu extracts may improve blood circulation. Blood flow is essential for good health.

Kudzu contains chemicals called iridoids. Iridoids are similar to glycosides. Glycosides are natural substances that occur in plants.

Iridoids are thought to affect the brain. They may slow down nerve impulses. Nerve impulses carry information between cells. Some scientists think that these compounds may act like hormones. Hormones regulate many functions in the body.

Other scientists think that iridoids may block certain receptors in the brain. Receptors are proteins that bind to specific molecules. When receptors bind to molecules, they trigger chemical reactions inside the cell.

Scientists think that iridoids interfere with the binding of neurotransmitters (hormone-like substances) to receptors. The result is slower nerve signals. This slows down the brain. It makes you feel tired.

Iridoids might also block other receptors. They could stop the release of other hormones.

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Perilla is a flowering herb. Perilla is native to Asia. Perilla leaves are rich in antioxidants. Antioxidants protect cells from damage by free radicals. Free radicals are unstable oxygen atoms.

Free radicals cause aging. They can harm healthy cells. Scientists think that perilla helps prevent cancer.

Some studies show that perilla extract reduces cholesterol. Cholesterol is a type of fat found in animal foods.

Perilla contains flavonoids. Flavonoids are antioxidant compounds. Flavonoids are believed to reduce inflammation. Inflammation causes pain and swelling.

A study showed that perilla extract helped burn fat. Fat cells store excess calories. Burning fat is one way to lose weight.

Perilla contains lignans. Lignans are phytoestrogens. Phytoestrogens are plant estrogens. Plant estrogens mimic human estrogen. Phytoestrogens are believed to lower bad cholesterol levels. Bad cholesterol clogs arteries. Arteries supply blood to organs.

Lignans may also increase insulin sensitivity. Insulin sensitivity means how well your body uses insulin. Insulin is a hormone that controls sugar. Insulin resistance lowers the amount of insulin your body needs. Lowering insulin resistance improves insulin sensitivity.

Another study showed that perilla oil increased the number of brown adipose tissue cells. Brown fat cells produce heat.

Brown fat burns calories instead of storing them. Perilla has been studied for its effects on diabetes. One study showed that perilla improved glucose tolerance in diabetic mice.

Amur cork bark is an herbal remedy used in traditional Chinese medicine. Amur cork bark is made from the inner bark of the tree Quercus mongolica.

The amur cork bark is used to treat diarrhea, fever, and stomach ache. In China, it is used as a tonic.In Japan, it is used to treat coughs and colds. In Korea, it is used to treat asthma.

Amur cork is known to have anti-inflammatory properties. Anti-inflammatories relieve pain and swelling. One study showed that amur cork bark extract lowered triglyceride levels. Triglycerides are fats stored in the liver. High triglyceride levels are associated with heart disease.

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Exipure Reviews (2022): Side effects, Ingredients, Benefits of Weight Loss Pill - Outlook India

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