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To perform this exercise you will need a bench, box, stair or chair.

Step 1: Stand two feet in front of a sturdy bench or chair. Your feet should be at least a hip-distance apart from each other and the hands by your side. Your shoulders and spine should be neutral.

Step 2: Put the toes of your left foot on the bench behind you. Make sure your right leg is straight.

Step 3: Now bend your right knee, squeeze your left glute, and lower your pelvis towards the ground. Go down until your front thigh is almost horizontal, but make sure your knee stays directly over your ankle.

Step 4: Again press your right heel into the ground to straighten your right knee and complete one repetition.

Step 5: Do this exercise 10 times before switching your leg.

More here:
Weight loss: This is the best exercise to tone your legs and butt - Times of India

While we all like indulging in our cravings and eating junk food, we don't realize the damage it does to our bodies until later. 25-year-old Lipsa, an auditor by profession went through the same ordeal. An unhealthy relationship with food made her overweight. Determined to look her age, she fought off the flab and lost 16 kilos! To know how she did it, read the entire story below:Name: Lipsa Priyadarsini ChaudhuryOccupation: AuditorAge: 25 yearsHighest weight recorded: 76 kilos

Weight lost: 16 kilosDuration it took me to lose weight: 5 months

The turning point: While I was never really bothered about how much I weighed, I was always conscious about my looks and what I ate put me at fault. I used to eat everything without realising the number of calories in them. I just ate what I felt like eating and ended up paying a high price for this habit. I used to munch on something every other hour and it was usually something fried or junk. My midnight cravings, the biggest culprit and the sedentary lifestyle made it all worse!

At 76 kilos, I felt so lazy and there was zero excitement in life, so much so, there were days I couldn't drag myself to work! My self-confidence was hit really bad. Getting ready in front of the mirror was hard. Whenever I used to stand amongst my peers, I used to feel like I was the oldest one in the group. This was the time I decided to take the matter into my own hands. As the saying goes, A journey of a thousand miles begins with a single step, the same happened with me. With sheer determination and will, I was able to drop down 16 kilos.

My breakfast: 2 egg whites and oats/muesli.

My lunch: 2 Chapati with a cup of daal, chaas (buttermilk) and salads.

My dinner: For dinner, it is usually something like grilled chicken/ sauteed paneer with a bowl of slightly tempered daal. I also upped my water intake and keep myself hydrated by drinking around 4 litres of water every day.

Pre-workout meal: Coconut water/ Black coffeePost-workout meal: Fruit (like an apple or banana) or a handful of nuts and seeds.

My workout: My workout is largely centered on doing aerobic exercises. I do Zumba six times a week, at home. I also supplement it with some essential cardio moves. This has helped shed the flab faster.

Fitness secrets I unveiled: More than the exercise, it's the diet you follow that matters. I made a lot of conscious changes in my diet. Timely food intake, mindful calorie count and following a strict disciplined diet helped me get the shape I always desired to have.How do I stay motivated: The one thing I have realized is that weight loss is a slow, gradual process and you have to be consistent with your goals. Plus, it is also important that you have to take note and realize every step of progress you make. I consider that a reward in itself, noticing every positive, helpful development.How do you ensure you dont lose focus: I have invested in a weighing scale, which I keep at home. This helps me stay watchful and track my journey accordingly.

Other than that, I won't deny that the transformation in itself feels tremendous and works wonders. Yes, you have to make conscious choices and eat the right kind of foods (which aren't always what your taste buds demand), but when you start seeing the progress, you will never want to go back to the old lifestyle. Plus, seeing the fitness models on the internet always picks me up on the low days.

Whats the most difficult part of being overweight: When I was overweight, I experienced a crash in my motivation and self-esteem. I was less enthusiastic about life and suffered from low confidence. This made me really unhappy.

What shape do you see yourself 10 years down the line: I want to be able to sustain the shape I am in right now, work on my body and if I manage to be an inspiration to others, I will be really happy and feel that I have taken steps in the right direction.

The rest is here:
Weight loss story: 'At 25, my BMI levels showed my body age as 60!' - Times of India

Also myth: Fat is good.

Fat is fat, and there are different kinds. But all fats are more energy-dense, per gram, than either carbohydrates or protein.

Most nutrition experts and doctors agree it's best to favor fats that are liquid at room temperature and high in unsaturated fat, like olive oil or avocado oil, while sticking to limited amounts of foods high in saturated fats, like those in dairy, coconut oil, and meat.

"The type of fat is really important," former Harvard nutrition chair Walter Willett recently told Insider. "Emphasizing mostly unsaturated fats in a diet has positive health benefits."

Recently, high-fat, low-carb keto diets have soared in popularity as they allow dieters to essentially run on fat, but heart experts caution that they may not be healthy for everyone.

Myth: Taking supplements and breaking foods down into nutritional components is just as good as eating them whole.

The truth is there's no shortcut to good eating.

Nutrients are most potent when they come straight from food and aren't broken down into powders and capsules.

There's another great benefit to eating foods whole, like fruits, vegetables, and whole grains.

"They are accompanied by many nonessential but beneficial nutrients, such as hundreds of carotenoids, flavonoids, minerals, and antioxidants that aren't in most supplements," Clifford Lo, an associate professor of nutrition at the Harvard School of Public Health, said in a recent blog post.

People who hail from the world's Blue Zones, areas where people tend to live to about 100 years old while happy and disease-free, have known this for centuries. They eat a diet rich in beans, whole grains, and lots of fresh vegetables.

Because the supplement industry is barely regulated in the US, it's also nearly impossible to know exactly what's in the pills you're taking.

Myth: The same diet advice can be applied to everyone, at every age.

No two people, even identical twins, respond the same way to sugars and fats, which means that an ideal diet for one person might not be the answer to good health for someone else.

"Just because some diet or recommendation is out there doesn't mean that you fit it," epidemiologist Tim Spector told Business Insider when his new research on people's differing reactions to the same common foods was released earlier this year.

There's also no diet that's right for every age. Lactose intolerance, for example, becomes more common as people age and the enzymes in their guts change.

Researchers still suggest a diet rich in fiber-filled plants (including vegetables, whole grains, nuts) along with some fermented foods, is one of the best ways to foster a healthy microbiome.

"Most people in the US have non-diverse microbes and they could definitely improve their gut health," Spector said. "We think that the more microbes you've got, the better your metabolism is."

Myth: Detoxing is something your body can't do on its own.

Whether it's a juice cleanse or a charcoal latte, don't be fooled by the latest "detox" craze.

The truth is our bodies are great at detoxing all on their own.

"We each have a liver and kidneys to do that job without needing a detox diet that is, in most cases, inadequately balanced and lacking in so many important nutrients," registered dietitian Bonnie Taub Dix recently told Insider.

While charcoal is a traditional (and effective) way to rid the body of poisons, it'll also empty you out of nutrients like vitamins at the same time, and could make any drugs you're taking less effective too.

"I'd say if you're eating, like, one ice cream with activated charcoal, you're going to be fine," gynecologist Alyssa Dweck previously told Insider. "But if you're taking in a big [dose], you're going to possibly have a bigger problem."

Myth: You should snack all the time.

Research shows that inserting snacks into your daily routine isn't necessarily better for your health than eating three square meals a day.

Besides, many readily available snack foods aren't good for us. They are often ultraprocessed and high in sugar, so are linked with weight gain and more cancer cases.

"When you eat real, wholesome, healthy foods, you feel full sooner," Ocean Robbins, grandson of ice-cream magnate Irvine Robins (a Baskin-Robbins cofounder) recently told Business Insider. "Your body feels nourished. You actually have the nutrients you need and in time you can have less cravings."

Likewise, cancer researcher Miriam Merad encouraged everyone to "revisit this snacking thing" in August when her study on the cellular-level benefits of intermittent fasting was released.

"Maybe eating two times a day would be entirely sufficient and very beneficial, in fact, in terms of health," Merad said.

Other nutrition pros say built-in fasting we do overnight provides plenty of time for a gut to rest.

Myth: You don't have to eat plants. Subsisting on a carnivore diet is fine.

A "carnivore diet" has been rumored to cure conditions like type-2 diabetes and arthritis, as well as helping people lose weight. But the truth is that most of us not only need the fiber in plants, but also thrive on it.

Meat can certainly play a role in a healthy eating plan, but it shouldn't be the cornerstone, since it's fiber-free.

"There is no body of evidence that suggests that vegetables cause illness," Registered dietitian Heidi Bates said in a recent post from McGill University's Office for Science and Society. "In fact, the opposite is true. There is an excess of evidence linking vegetable consumption to reductions in the risk for heart disease, stroke, diabetes, obesity and certain types of cancer."

However you choose to have them, people around the world have known for centuries that plants are the backbone to the best diets. Meat can play a role in a healthy eating plan, but it shouldn't be the cornerstone.

View original post here:
Nutrition myths that we stopped believing in 2019, including the carnivore diet and 'superfoods' - INSIDER

Health -- not appearance -- was behind 17-year-old Alejandra Hernandez's decision to do something drastic: She had bariatric surgery.

The weight-loss procedure, now recommended as a safe option for childhood obesity patients, that Alejandra underwent in March removed 80% of her stomach, revved her metabolism and helped the Aurora teen drop 72 pounds.

Now, instead of weighing 222 pounds, the 5-foot, 1-inch-tall Oswego East High School student weighs 150 to 153. She has the energy to play with her younger sisters, get more involved with clubs and find a new fashion sense -- in sizes and styles that truly fit. She no longer takes medication and is no longer prediabetic.

"I didn't have the surgery for looks -- not at all," she said about the procedure by Dr. Ann O'Connor, a pediatric surgeon and pediatric bariatric surgeon at Northwestern Medicine Central DuPage Hospital in Winfield. "It's a lot of nonscale victories that make it all that much better."

Victories for teenage patients who undergo bariatric surgery and overcome the disease of obesity can include reduced risk or avoidance of sleep apnea, osteoarthritis, Type 2 diabetes and liver failure, among other life-shortening conditions, doctors who perform the surgery say.

Another victory, doctors say, is the finding of a study published this fall in the journal of the American Academy of Pediatrics.

The study, by Penn Medicine and the Children's Hospital of Philadelphia, found bariatric surgery to be a "safe and effective strategy for groups of youth with severe obesity." Doctors use it as a reason to push insurance companies to cover the procedure for adolescents.

"There's 4.5 million obese teens out there with severe obesity, where no diet and exercise will ever address the issue," said Dr. Kristoffel Dumon, a bariatric surgeon and assistant professor of surgery at Penn Medicine.

"This is an open invitation to look more critically into surgery as a viable option. As surgeons, we definitely don't see surgery as a solution to the obesity epidemic; we see it as an option for patients or individuals that don't have any other medical options."

Alejandra and her medical team at Central DuPage decided she was out of options after roughly eight months in a medical weight-loss program, during which she lost 10 pounds -- down from 232. Her enrollment in the program came after she'd tried to lose weight unsuccessfully on her own for about a year and a half, going to the gym but never seeing results.

"I don't think it's the first go-to," Alejandra said of surgery. "If all your options have been exhausted, that's how it was for me. It was one thing that really did work."

She's not unlike the 4.8 million kids and teens ages 10 to 17 who have obesity, according to the 2017-18 National Survey of Children's Health. Obesity is a metabolic disease in which the body defaults to a higher than healthy weight, while hormonal and metabolic factors sabotage any efforts to decrease food intake or increase exercise by lowering the body's rate of caloric burn to correspond, O'Connor said.

She has treated 40 patients with bariatric surgery in four years and says those patients tried other strategies first. That's why O'Connor said she is pleased to have the backing of the new Penn Medicine study and the American Academy of Pediatrics to emphasize bariatric surgery as a solution worth considering for teens.

She said it's better to stop obesity before it has time to cause harmful effects to bones, blood-sugar management, digestion and other functions.

"Obesity is a disease; it's not a lifestyle choice. People that have the disease struggle, and they struggle throughout their lives," O'Connor said. "It makes sense to offer them the best treatment available, regardless of age."

The best treatment for patients who need weight-loss surgery is called the sleeve gastrectomy, doctors say.

O'Connor said she tells patients the procedure will remove 80% of their stomach and leave the remaining portion shaped like a banana. It will restrict, at least initially, the amount of food they are able to consume -- by virtue of limited stomach space -- and it will require them to take vitamins and adhere to a nutrient-dense diet, forever.

"You can regain all your weight, even after surgery. Everyone is different, and the metabolic consequences are complicated," she said. "This is not just, 'Have an operation and then off we go to McDonald's with our friends, we never have to think about it again.' It's an every-day-the-rest-of-your-life cognitive thought in order to stay successful."

The surgery helps by reversing the natural reaction of the obese body, and by helping metabolism stay the same or increase to burn more calories.

"By taking out the stomach, your metabolism does not slow down. You suppress hunger drive and you allow healthy eating habits to be accepted by your body," Dumon said.

Alejandra has been working on these changes for nine months since her surgery. Her family eats cauliflower rice instead of regular rice at meals and swaps out red meat for turkey or salmon at dinner.

Alejandra starts the day with an egg and turkey, if she has time, or a protein bar if she's in a rush. Lunch is typically a salad, and she's thankful the meals at school meet national nutritional guidelines.

"You have to really fit all those nutrients in because I really don't eat that much," she said. "I usually focus on protein and really getting those vegetables in."

It might seem risky to perform weight-loss surgery on a teenager, whose body may still be maturing. And it might seem counterproductive to operate on someone who isn't in full control of family meals, who soon will undergo the life changes of early adulthood and will be required to do so on a strict diet.

Dumon and O'Connor say they have heard these criticisms -- and others -- of teenage bariatric surgery. But they push back, saying the surgery has been proven not to stunt growth but to provide a range of health benefits for teens whose obesity is severe.

Both doctors say they don't consider the surgery for teenage patients unless their body mass index, or BMI, is at least 35, on a scale with a normal range of 18.5 to 25.

O'Connor said her patients typically have a BMI of 40 or higher -- Alejandra's was 41.9 at the time of her procedure.

Losing weight sooner can prevent those who are metabolically predisposed to obesity from suffering breathing disruptions during sleep if they develop sleep apnea, or from experiencing high blood-sugar if they develop Type 2 diabetes.

Alejandra's mother, Erika Ortega, said the surgery and lifestyle changes are working wonders for her daughter.

"Her health is fabulous," Ortega said. "She's mentally healthy, and overall I just think we wish we could have done it sooner so she could have been much healthier, more into sports and just a healthier version of herself."

Ortega works in medical billing and said she felt fortunate her expertise made it easier to navigate the insurance aspect of getting Alejandra the surgery, which the family's policy covered at 100%.

"If it was a non-covered benefit, that would have had to put a stop to everything," Ortega said, who joined O'Connor, Dumon and other doctors in calling for more insurance providers to include bariatric surgery coverage for teens. "I hope it opens up the mindset to the industry to help these children at such a young age and avoid any future issues."

Read the original here:
Experts now say bariatric surgery is safe for teens with obesity. One suburban 17-year-old tried it. - Chicago Daily Herald

Sasha and Emily are all set to have a new beginning in their life as the pair heads to the US with their child. However, Emily is feeling a little overwhelmed and conscious about her weight ever since she has given birth. In today's episode of the show, the two prepare for their trip to the US as Emily packs the things that she has to take home from Russia.

She starts by segregating the clothes that she believes she should take with her back home. As she was going through some of her clothes, Emily came across a pair of pants that she hadn't worn in a while. Talking to Sasha she said, "These pants, they are tiny," she said. "I can't even pull them up right now."

To this Sasha replied, "Take it, this will be your motivation." Emily seemed disappointed with his reply and shed light on how she is conscious about her weight ever since she got pregnant. "Before I was pregnant I was slim," she said. "I had a lot of self-confidence but now I have a post-baby body and I haven't had the time to work it off."

Sasha, on the other hand, is someone who is dedicated to hitting the gym. Emily added that she believes going to the US will open doors for him in the fitness industry or even give him the opportunity of starting a career in modeling.

She revealed that thinking about the possibility of Sasha entering fitness modeling puts a lot of pressure on her to lose the baby weight fast. Despite these thoughts clouding her mind, Emily thought that she would direct all her attention in getting ready for their flight back home. Apart from the weight, another thing that concerned Emily was how her family would react to Sasha.

Emily stated that her mother did not know that Sasha was married twice before and advised him to not bring that topic unless it is needed. Even though Emily seems to have warned Sasha about what to say and what not, only the coming episodes can tell what is in store for their relationship.

'90 Day Fianc' airs on Sundays at 8 pm on TLC.

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'90 Day Fianc': Emily reveals she feels the pressure to lose weight after having her baby especially since Sa - MEAWW

Should we become obese, fat can spill out from our overbloated fat cells back into our bloodstreams and get lodged in our muscles. When this happens, it can interfere with insulin signaling, causing our muscles to become less responsive to insulin, a phenomenon known as insulin resistance. Normally, our muscles take up blood sugar in response to insulin, but if they become resistant to the effects of insulin, the sugar remains in the blood and can build up to dangerous levels. To prevent this, our bodies produce even more insulin to force more blood sugar into our muscles. But all that extra insulin in our system can cause additional fat storage and result in a vicious cycle: obesity leading to insulin resistance, which leads to higher insulin levels that then lead to more obesity and even more insulin resistance.

When insulin resistance gets so bad that our insulin production can no longer keep up and overcome it, our blood sugars start creeping up and we become prediabetic and then progress to full-blown diabetes. Instead of treating the cause insulin resistance with lifestyle medicine to try to reverse the diabetes, what do most doctors do? Prescribe even more insulin, which can perpetuate the cycle. With injections, insulin levels can be forced so high that even resistant muscles will concede, but what effect will all that extra insulin have on our fat stores? Within the first year of starting insulin, type 2 diabetics typically gain between three and nine kilograms of insulin-associated weight gain.

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Obesity can kick-start the vicious cycle leading to the insulin resistance, which leads to elevated insulin levels, which leads to more obesity.

You can also become insulin resistant without being obese. The fat that ends up clogging our muscles and causing insulin resistance can come from the fat we wear or the fat we eat. Normally, we may have as little as 100 mol/l of free fat floating around in our bloodstreams at any one time, but those who are obese may have up to 800 mol/l. However, skinny people can reach 800 mol/l just eating a high-fat diet. In other words, a thin person eating a low-carb diet can have the same level of fat in their blood that an obese person does.

Infuse fat into peoples veins through an IV, and, by using a high-tech type of MRI scanner, you can show in real time the buildup of fat in muscle cells within hours, accompanied by an increase in insulin resistance. The same thing happens when you put people on a high-fat diet. Feed folks even a single high-fat meal, and within six hours, their insulin sensitivity can be cut in half, meaning their insulin resistance shoots up. Do this day after day, and insulin levels can rise to compensate, which can then lead to weight gain as the vicious cycle starts turning.

Some people are born with higher-than-normal insulin levels and naturally have a higher propensity to gain weight, suggesting that the cycle can also start with an elevated insulin level, leading to elevated obesity and, subsequently, elevated insulin resistance.

The causal role of high insulin levels in obesity was established in a study published in 2018 entitled Reducing InsulinviaConditional Partial Gene Ablationin Adults Reverses Diet-Induced Weight Gain, but the adults they were talking about were adult mice. You can prove insulin drives obesity by genetically engineering a low-insulin mouse that is essentially immune to obesity, but how can you prove it in people? The closest weve come is the demonstration that drugs that lower insulin levels do cause weight loss in obese adult humans, but the drugs also may have direct effects on body fat that could account for the benefit. So while we dont know for certain, I think theres enough evidence to try to keep our insulin levels within the normal range.

One way to lower our insulin levels is to make our insulin work better. The reason our bodies pump out so much insulin is to overcome any resistance, so by improving the insulin sensitivity of our muscles, we can make a little insulin go a long way. How? You can do it with exercise (both endurance and resistance training), weight loss, or reducing your intake of fatbut not necessarily all types of fat. While the monounsaturated fats concentrated in nuts, olives, and avocados appear more likely to be detoxified or safely stored away, the saturated fats concentrated in meat, dairy, and junk can create the toxic breakdown products in our muscle cells thought responsible for the development of insulin resistance.

Experimentally shifting people from animal fats to plant fats can improve insulin sensitivity even without changing the overall quantity of fat eaten. Thinking this may help explain why those eating more plant-based diets have less insulin resistance, researchers at Imperial College London set out to compare the amount of fat clogging the muscle cells of vegans versus omnivores. So as not to give the vegan group an unfair advantage, the researchers recruited omnivores who were as slim as the vegans. The researchers wanted to know if plant-based eating had a direct benefit beyond simply indirectly pulling fat out of the muscles by helping people lose weight in general. The vegans were found to have significantly less fat trapped in their muscle cells, which can translate into less insulin resistance and lower insulin levels.

So can switching fats help with weight loss? Amazingly, Australian researchers found that even if you feed people about the same number of calories and the same amount of fat, but switch out meat and butterfat for olive oil, nuts, and avocados, you lose nearly three more kilograms of fat in a single month. You can certainly overdo plant fats, though. On high-fat diets, the type of fat appears to matter less. Have people drink nearly a half cup of oil, and you can temporarily triple their insulin resistance in a matter of hours.

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In addition to making our insulin work better by improving our sensitivity to it, we can lower our insulin exposure by choosing foods that cause less of an insulin surge. Although those who are born with or develop higher-than-normal insulin spikes after meals are at elevated risk of weight gain and obesity, anyone can get an exaggerated insulin response to Wonder Bread.

High glycemic loads are the primary stimulus for insulin release as our bodies desperately try to sock away blood sugar from the rapidly digested sugars and starches. Randomised controlled trials clearly show that swapping out refined grains in favour of whole grains reduces insulin spikes (likely due to the fibre content). Remember, though, insulin doesnt just deal with carbohydrates after a meal but protein and fat as well.

To their credit, low-carb and paleo diet advocates identify insulin as playing a role in the obesity epidemic, but they often dont appear to recognisethe broader scope of insulin triggers. Since carbs increase insulin, the argument goes, we should eat lots of meat, which is just fat and protein with zero carbs. That wouldnt cause an increase in insulin, right? Wrong. Weve known for more than a half century that if you feed people a steak, their insulin levels go up. Pretty much pure protein (like whey powder) and pure fat can have a similar effect. Have people eat some lentils with butter, and you get a 60 percent higher insulin reaction to pure sugar compared to lentils alone. Thats why we need more than a glycemic index. We need an insulin index. We need to feed people dozens of different foods and just measure what kind of insulin reactions they get. And thats exactly what researchers did.

What do you think causes the biggest insulin reaction: a large apple, an orange, a cup of oatmeal, a cup and a half of white-flour pasta, four chocolate chip cookies, a bunless burger, or a fish fillet?

Is that your final answer?

Well, surprisingly, beef and fish cause more insulin to be released. In terms of meat, the original study looked only at beef and fish, but subsequent studies found the insulin response to chicken and pork was just as high. It turns out meat protein causes almost exactly as much insulin release as pure sugar. So, based on their own logic, low carbers and paleo folks should be reaching for big bowls of pasta rather than meat.

Those eating plant-based diets average significantly lower insulin levels and have less insulin resistance, even compared to non-vegetarians at the same body weight. In fact, those who eat meat have up to 50 percent higher insulin levels in their bloodstreams. Might that just be because theyre more sedentary or something? Researchers from the University of Memphis decided to put it to the test by placing men and women on a plant-based diet and got significant drops in insulin within just three weeks. But add some egg whites to the plant-based diet, and you can cause a dramatic rise in insulin outputas much as 60 percent within just four days.

Fish and poultry may be even worse than the egg whites. Add about half a can of tuna to some spaghetti, and induce about a 70 percent higher insulin spike in diabetics. Skinless chicken breast and white rice cause an insulin reaction closer to straight sugar than rice alone. Compared to chicken, the meat-free tastes-like-chicken Quorn causes up to 41 percent less of an insulin reaction within fifteen minutes.

So to reduce insulin levels to potentially facilitate weight loss: Rule #1: Avoid High-Glycemic foods; Rule #2: Make plant protein your preference; and Rule #3: When you do eat animal protein, try to pay particular attention to Rule #1.

This is an editedextractfromHowNottoDiet:TheGroundbreakingScience of Healthy, Permanent Weight Lossby Dr Michael Greger. Available now for $34.99, published by Bluebird -macmillan.com.au

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What You Need To Know About Insulin Resistance And Weight Loss - Women's Health

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So when someone gets thinner without trying, most of us would feel a twinge of jealousy while congratulating our friend on their fantastic weight loss.

BUT losing weight for no apparent reason is not necessarily something to celebrate. The weight loss may be a sign of an underlying health issue. While this is not DEFINITELY the case (they could be going through some major stress, they may be in love, or they may just be really lucky!), here are some things that could be the cause of unexplained weight loss.

The first thing to consider is how substantial was the weight loss? More than 5% of overall body weight in 3 to 6 months. Thats more than 2,5kg from a 50kg body, or 4kg from an 80kg body, or 6kg from a 120kg body. If you lose 0,2kg this week without dieting, its likely a loss of water. Over a more substantial period, weight loss can be a symptom of something more serious.

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.

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Unexplained weight loss? Heres what the cause could be - All4Women

People with obesity, high blood sugar, high blood pressure or high cholesterol are often advised to eat less and move more, but our new research suggeststhere is now another simple tool to fight off these diseases: restricting your eating time to a daily 10-hour window.Studies donein miceand fruitfliessuggestthat limiting when animals eat to a daily window of 10 hours can prevent, or even reverse, metabolic diseases that affect millions in the U.S.We are scientists a cell biologistand a cardiologist and are exploring the effects of the timing of nutrition on health. Results from flies and mice led us and others to test the idea of time-restricted eating in healthy people. Studies lasting more than a yearshowed that TRE was safe among healthy individuals. Next, we tested time-restricted eating in patients with conditions known collectively as metabolic syndrome. We were curious to see if this approach, which had a profound impact on obese and diabetic lab rats, can help millions of patients who suffer from early signs of diabetes, high blood pressure and unhealthy blood cholesterol.A leap from prevention to treatmentIts not easy to count calories or figure out how much fat, carbohydrates and protein are in every meal. Thats why using TRE providesa new strategy for fightingobesity andmetabolic diseasesthat affect millions of people worldwide. Several studies had suggested that TRE is a lifestyle choice that healthy people can adopt and that can reduce their riskfor future metabolic diseases.However, TRE is rarely tested on people already diagnosed with metabolic diseases. Furthermore, the vast majority of patients with metabolic diseases are often on medication, and it was not clear whether it was safe for these patients to go through daily fasting of more than 12 hours as many experiments require or whether TRE will offer any benefits in addition to those from their medications.In a unique collaboration between our basic science and clinical science laboratories, we tested whether restricting eating to a 10-hour window improved the health of people with metabolic syndrome who were also taking medications that lower blood pressure and cholesterol to manage their disease.We recruited patientsfrom UC San Diego clinics who met at least three out of five criteriafor metabolic syndrome: obesity, high blood sugar, high blood pressure, high level of bad cholesterol and low level of good cholesterol. The patients used a research app called myCircadianClock, developed in our lab, to log every calorie they consumed for two weeks. This helped us to find patients who were more likely to spread their eating out over the span of 14 hours or more and might benefit from 10-hour TRE.We monitored their physical activity and sleep using a watch worn on the wrist. As some patients with bad blood glucose control may experience low blood glucose at night, we also placed a continuous glucose monitor on their arm to measure blood glucose every few minutes for two weeks.Nineteen patients qualified for the study. Most of them had already tried standard lifestyle interventions of reducing calories and doing more physical activity. As part of this study, the only change they had to follow was to self-select a window of 10 hours that best suited their work-family life to eat and drink all of their calories, say from 9 a.m. to 7 p.m. Drinking water and taking medications outside this window were allowed. For the next 12 weeks they used the myCircadianClockapp, and for the last two weeks of the study they also had the continuous glucose monitor and activity monitor.Timing is the medicineAfter 12 weeks, the volunteers returned to the clinic for a thorough medical examination and blood tests. We compared their final results with those from their initial visit. The results, which we published in Cell Metabolism, were pleasantly surprising. We found most of them lost a modest amount of body weight, particularly fat from their abdominal region. Those who had high blood glucose levels when fasting also reduced these blood sugar levels. Similarly, most patients further reduced their blood pressure and LDL cholesterol. All of these benefits happened without any change in physical activity.Reducing the time window of eating also had several inadvertent benefits. On average, patients reduced their daily caloric intake by a modest 8%. However, statistical analyses did not find strong association between calorie reduction and health improvement. Similar benefits of TRE on blood pressure and blood glucosecontrol were also found among healthy adults who did not change caloric intake.Nearly two-thirds of patients also reported restful sleep at night and less hunger at bedtime similar to what was reported in other TRE studies on relatively healthier cohorts. While restricting all eating to just a six-hour windowwas hard for participants and caused several adverse effects, patients reported they could easily adapt to eating within a 10-hour span. Although it was not necessary after completion of the study, nearly 70% of our patients continued with the TRE for at least a year. As their health improved, many of them reported having reduced their medication or stopped some medication.Despite the success of this study, time-restricted eating is not currently a standard recommendation from doctors to their patients who have metabolic syndrome. This study was a small feasibility study; more rigorous randomized control trials and multiple location trials are necessary next steps. Toward that goal, we have started a larger studyon metabolic syndrome patients.Although we did not see any of our patients go through dangerously low levels of glucose during overnight fasting, it is important that time-restricted eating be practiced under medical supervision. As TRE can improve metabolic regulation, it is also necessary that a physician pays close attention to the health of the patient and adjusts medications accordingly.We are cautiously hopeful that time-restricted eating can be a simple, yet powerful approach to treating people with metabolic diseases.[ Deep knowledge, daily.Sign up for The Conversations newsletter. ]This article was originally published atThe Conversation.The publication contributed the article to Live SciencesExpert Voices: Op-Ed & Insights.Want more science? Get a subscription of our sister publication How It Works magazine, for the latest amazing science news.(Image credit: Future plc)

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Could Time-Restricted Eating Help You Lose Weight? - X Herald

If youre like any of the women in these incredible weight-loss transformation stories, youve struggled with hitting walls while trying to drop pounds and, at least once or twice, felt the temptation to throw in the towel on the whole d*mn thing. That just means you're human.

It also means that you could use a serious dose of inspo from ladies who have stuck out their journey long enough to see real success. Because let's face it: Losing weight is hard, and it's even harder for women than men, thanks to metabolic and hormonal differences, research shows.

Most of the weight-loss warriors here tried multiple avenues, from going vegan to intermittent fasting to at-home Pilates workouts, before finding the methods and eating regimes that worked with their lifestyles. And part of their success was being realistic about what was achievable in the long run. Take it from one wise woman: "I promised in the beginning that I wouldnt want to eat or do anything while losing weight that I wouldnt want to eat or do once I hit [my] goal, even if that meant it took a little bit longer," says @ashleys_officially_lost_it.

Finding a workout routine you love can also help keep you on track throughout the ups and downs. As one woman, @kaitlynesse, says, "Truly all of my weight loss came from working out to feel better and not to look a certain way. I just found this passion for it weightlifting I never had before," she says, noting that lifting helped her fight through a bout of depression after a breakup.

One more nugget of advice? Don't underestimate the small stuff, since any effort is better than no effort. "Even when you think those 30 minutes of walking wont add up to anything, trust meit will," @branjay24 says. You have to keep telling yourself, "'Yes, you are worth it!'" she adds.

Together, these powerful women lost more than 2,500 poundsand gained so much strength along the waywhich youll see in these dramatic before-and-afters. Take them in as needed to stay focused, inspired, and invested in your journey toward achieving your own health goals. If they can do it, so can you.

@stellaisstriving lost 243 poundsmore than 42 percent of her starting body weightby overhauling her eating habits with the keto diet and focusing on fat loss (not just losing pounds).

@_jens_journey_ started out doing keto but didn't feel that it worked for her, so she stuck with intermittent fasting, a sugar-free diet, and keeping her carbs down. She dropped more than 100 poundsthen gained back about 15 of those pounds to feel her healthiest, she previously told Women's Health.

It was WW that got @sweet_pea_leigh to a place of kicking her food addiction, which had been causing her to keep gaining weight as well as numerous body aches and pains. She's lost over 150 pounds.

The Couch to 5K app was hugely transformative for @lizzy_rockzsoon after hopping on the app, she started triathlon training and subsequently ran four marathons. Meal prepping with lots of protein and few carbs was huge for her, too, in her journey to lose about 150 pounds.

@rachellsharp93 went down a little more than 100 pounds, starting with her own version of alternate-day fasting, consuming small amounts of food in between days, and then segueing into another type of intermittent fasting.

Down about 220 pounds, @losing_for_health started out doing keto, then continued to count her macros with a free online calculator.

Originally through gastric bypass surgery, @kathleeng1112 shed 179 pounds, but she kept it up by eating tons of protein and few carbs. She stays active with Pilates, yoga, and at-home workouts.

@gessisfitnessjourney hit her goal of losing 124 pounds first by trying going vegan, then vegetarian, and low-carb, but she ultimately succeeded by tracking everythingcalories, stepson her Fitbit.

It was a combination of keto and intermittent fasting that helped @gritandgrace__ lose more than 50 pounds and her status as prediabetic. Once she cut out sugar, her PCOS symptoms were more manageable, too.

@hannah_day28's big turnaround came from BeachBody toning workouts. She also began practicing clean eating and portion control. She still eats buffalo chicken, but in a zucchini boat rather than fried.

She started out with VSG surgery, but @cam_bree_uhhh kept off 148 pounds by eating a vegan diet. She now belongs to two different gyms to stick with her love of weight lifting and doing circuits.

@carlywontquit lost 108 pounds with a strict policy of no added sugar, even in her coffee. She's also a cardio fanatic and can't get enough of Zumba or Total Body Pump.

Realizing the power of a nutritious home-cooked meal turned @_iwokeupinbeastmode;s nutrition around, helping her to lose a total of 130 pounds. She started out tracking every macro, but after hitting her goal, she stopped counting calories and focused on just eating clean instead.

@laurenlosing did VSG surgery in 2013 as a tool to change her lifestyle. She kept going with eating a high-protein diet, counting macros, and weight lifting.

A new-found love of lifting heavy was a major transforming factor for @kaitlynesse. She lost 80 pounds in about a year, focusing on squats and deadlifts, which she says made her feel strong and powerful. She also put on about 10 pounds of solid muscle in the process.

Keto and kickboxing were the power duo for @thestairlady. She went down 100 pounds in a year without giving up her favorite food, pizza.

@healthylivinislife's weight-loss journey started with VSG surgery. She continued to drop 120 pounds through the keto diet, and then a general low-carb eating plan. She also supplemented with a hot-yoga routine to help with her anxiety and started running and amping up her core workouts, too.

Struggling with symptoms of both PCOS and IBS, @get_moefit first cut carbs and started going beast mode in the gym, and then worked with a nutritionist to do an elimination diet. She cut out some cruciferous veggies that bothered her, as well as beef and pork (but kept other types of lean meat) to reduce GI issues and lose 80 pounds.

Starting with gastric-sleeve surgery, @gi_sciortino shed 120 pounds and kept it off with intense strength-training and HIIT workouts.

Counting calories with the My Fitness Pal app was a factor for @hayleysweightlossjourneyx to lose 70 pounds. "It was the simple science of tracking calories in vs. out, mixed with self-discipline and self belief," she says.

@journeytoslimsyddie dropped 140 pounds between VSG surgery, three to five weekly hard-core workouts in the gym, and eating mindfully (with a low-carb and high-protein diet).

It all started with a fun, competitive "biggest loser" challenge at work for @branjay24. She lost 105 pounds by cutting out carbs and sweets and exercised six times a week. Another major factor for her? Taking care of her mental health throughout.

In the beginning, @ashleys_officially_lost_it tried losing weight simply by counting calories, but she needed more accountability and support, she says. She jumped on the WW (formerly Weight Watchers) bandwagon and later became an ambassador in the midst of her 120-pound weight loss, which she's maintained for almost two years. Her transformation was mostly accomplished via healthier food swapsshe loves to make cleaner versions of favorite fast-food dishes, like a chipotle chicken avocado sandwich from Panera.

Down 80 pounds from clean eating and at-home workouts, @beast_girl_22 toned up using BeachBody Body Beast. She also made a major change in her eating routine: switching from eating three healthy meals a day to eating smaller healthy meals every two to three hours, with lots of water.

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25 Inspiring Weight-Loss Transformation Before And Afters - Women's Health

George Foreman said Andy Ruiz Jr. has blown it after weighing in at a staggering 283 pounds for Ruiz's rematch against Anthony Joshua.

Ruiz fought at a flabby 268 pounds June 1 at Madison Square Garden when he scored a shocking, TKO victory over the previously undefeated Joshua.

The rematch will take place Saturday in Riyadh, Saudi Arabia, with the 6-foot Ruiz expected to climb into the ring about 45 pounds heavier than the 6-foot-6 Joshua, who weighed in at 237 pounds.

Hes blown it, really, Foreman, the Hall-of-Fame heavyweight boxer, told USA TODAY Sports of Ruiz. Hes blown his opportunity. He threw away a great opportunity really because now he can be outboxed.

Guys will tell you, This is the way I look. I told you Ive been there and I feel better at this weight and everything. But nobody, absolutely no one, wants to put their body on display and look that much out of shape. They dont want to do it, Im telling you. Dont let him trick you.

Ruiz wore a T-shirt to the weigh-in Friday. The first Mexican heavyweight champion also told reporters that one reason he weighed more than expected is he was wearing a sombrero.

Andy Ruiz Jr. at weigh-ins for his fight vs. Anthony Joshua.(Photo: Richard Heathcote, Getty Images)

Foreman said he thinks Ruiz is the victim of celebrity bombardment.

You are a celebrity and everybody wants you to taste some food, Foreman said. And you think you have enough time, six weeks come up, and you dont have enough time to get in shape and lose weight (before the fight).

"Thats the trick. You got to lose weight and you cant fuse them together because most of your training camp will be spent on losing weight and you just wont be in condition for the fight.

So he got caught up. He got caught up in this terrible.

The WBA, IBF and WBO heavyweight championship belts Ruiz won from Joshua will be on the line. Who will be in possession of the belts after Saturday, Foreman said,now hinges only on whether Joshua has recovered from the four knockdowns he suffered in his first fight against Ruiz.

If hes had enough time to recover, he should whip Ruiz without any problem, Foreman said. Just box him, box him. Take him into deep water, keep boxing him. And he should win a 12-round decision.

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George Foreman says excess weight will cost Andy Ruiz Jr. in rematch vs. Anthony Joshua - USA TODAY

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