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The course, dubbed 'WISE' by organisers, focuses on weight information and sensitive eating to help graduates lose weight and keep it off.

So far, an Arun District spokesperson said, the results have been 'great', with participants losing, on average, 5 per cent of their bodyweight during the 12 week course.

Diana Cole, from Bognor Regis, has just completed her twelve week course and said she feels "so much healthier in myself. I would encourage people to give the group a go - so many people don't even know that it exists.

"My granddaughter is getting married in December and my goal is to fit into a nice dress for her wedding."

Diane King, a participant from Rustington, said the experience was "really positive," adding: "I was depressed about my weight and had wanted to do something for a long time. This group has been brilliant and I have really enjoyed it. There's no judgement and the group really support each other."

"I've done other weight loss groups before, but this one is by far the best," added Climping resident Michelle Robertson. "I have learned so much and it's been much more educational and informative for me."

Sarah Day, who organises the courses in Bognor Regis and Littlehampton, said this atmosphere of community and support is exactly what the WISE courses are designed to inspire. "There's no judgement in our sessions," she said. "The people in our groups really support each other and so often form lasting friendships that remain long after they have finished the course.

For Cllr Jacky Pendleton, chair of the Arun District Council's Housing and Wellbeing committee, that approach is the secret of the WISE scheme's success. "These sessions have a great success rate because the wellbeing teams do things differently," she said. "These courses are about making people feel good, not bad, about what they might be eating and helping them make small changes that can have a big impact on their weight and, ultimately, their wellbeing."

'Make a healthy start to the new year with free wellbeing checks in Bognor Regis, Littlehampton and Arundel,"

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'WISE' course to help Bognor Regis and Littlehampton residents to lose weight in 2022 - Bognor Regis Observer

What you eat for breakfast actually can play a huge role in looking your best and trying to lose weightespecially after 40. Unfortunately, following a few unhealthy breakfast patterns can reverse any efforts you make to try and slim down. Luckily, we asked experts to list out some of those bad breakfast habits you need to break if you are over 40 and want to lose some weightand what to focus on instead.

Once you break these habits, you still need to replace them with healthier, wholesome breakfast patterns. If you need to overhaul what your breakfast looks like, you don't want to miss these 30 Nutritionist-Approved Healthy Breakfast Ideas that will keep you full and satisfied.

Anyone who has to hit the ground running when they wake up might have gotten away with skipping breakfast when they were younger. But don't expect to lose pounds by forgoing this meal.

"Skipping breakfast is one of the worst habits I see in adults over 40," says Catherine Johnston, RD. "Life gets busy, and other priorities get in the way of self-care. Instead of skipping breakfast altogether, find a simple, nutritious breakfast option that you can automate into your morning routine. For examplea bowl of whole-grain cereals with a handful of berries and slivered almonds, a bowl of oatmeal with raisins and walnuts, or a quick smoothie."

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Some might assume you can replace our breakfast with a cup of coffee. While this habit can get your morning started a bit faster, don't assume it does any favors for your weight-loss journey.

"I always tell clients 'coffee is not a meal,'" says Johnston. "Coffee can suppress hunger cues, but often the lack of energy (calorie) intake shows up later in the form of an afternoon slump or evening sugar cravings. Make your coffee an iced coffee smoothie by blending coffee ice cubes with oats, a frozen banana, avocado, and milk to make a delicious coffee breakfast smoothie!"

In certain parts of the world, eating a biscuit with coffee in the morning can be a tradition. But not paying attention to the number of biscuits could be causing issues with your weight loss efforts after 40.

"Usually, at breakfast, we take two to four biscuits with tea or coffee," says Shannon Henry, RD at EZCare Clinic. "But, did you know that a high-fiber or digestible biscuit contains 30 to 40 calories? Here, you can envision how many calories are in a chocolate cream biscuit or cookie. Instead, all kinds of cookies, biscuits, rusks, are made with baking powder, sugar, and salt."

"We often had tea or coffee snacks and ended up eating a lot of biscuits in 5 minutes," says Henry. "The resultwe consume a lot of calories, which does not help us to lose weight. Instead of having these 'empty calories' (nutrition and calorie-free foods only), it is healthier to eat almonds, roasted soybeans, and puffed brown rice snacks with your breakfast coffee/tea."

"After the age of 40, people especially postmenopausal women lose muscle naturally," says Henry. "As muscle burns more calories than fat, it slows down your metabolism and makes it harder to lose those contrary pounds. Without a healthy balance of protein, complex carbohydrates, and healthy fats, eating sugary refined carbohydrates such as breakfast pastries can raise your blood sugar level, leading to a crash. In addition, it slows down your metabolism and does not help you lose weight."

"Eat a high-protein breakfast to boost your morning energy," she continues. "Protein is a key nutrient for weight loss. In fact, adding more protein to your diet is one of the easiest and most effective ways to lose weight. Studies show that protein can help control your appetite and prevent overeating. Therefore, starting your day with a high-protein breakfast is an effective way to lose weight. It may include eggs, Greek yogurt, nut butter, and cottage cheese."

You have heard about the benefits of drinking water before, but if you don't start your day with enough hydration, you might have a harder time dropping the pounds.

"Dehydration eliminates the signs of thirst and instead sends out signals of hunger, which allows you to overeat," says Henry. "When your body is dehydrated the energy goes down and you feel tired. To refill that energy, you eat more and this eventually leads to weight gain."

In particular, Henry notes that drinking water in the morning can with weight loss.

"Water consumption increases the rate of metabolism so that the body can burn more calories," she says. "Drink at least 650 milliliters (around 3 cups) of water as soon as you wake up. Increase your patience to drink so much water every day! Do not take breakfast or lunch for at least 45 minutes after drinking water."

Not drinking enough water can lead to some other very serious effects. Make sure to check out What Happens to Your Body When You Stop Drinking Water for a full run-down of this bad habit.

Go here to read the rest:
The Worst Breakfast Habits for Weight Loss Over 40, Say Dietitians Eat This Not That - Eat This, Not That

The new study was published in the journalMedicine & Science in Sports & Exercise. It was the work of researchers associated with institutions in Italy and Texas.

The study was an extension of a previous study that looked at the effects of time-restricted eating (TRE) on participants who did regular resistance training. After the conclusion of the initial 8-week study the researchers asked for volunteers to continue the protocol for an additional 10 months. The researchers ended up with two groups of 10 participants, and in the end collected data from 19 subjects.

The subjects were young males (average age, 28) who had been lifting weights for at least 5 years prior to the study, which began in 2014. The subjects weighed an average of 185 lbs going in and had average body fat percentages of about 14%.

The subjects consumed about 2,900 calories of food a day, with 53% as carbohydrates, 25% as fat and 22% as protein. The normal diet (ND) group took its meals at 8 am, 1pm and 8 pm, whereas the TRE group packed food intake into an 8 hour period, with meals at 1 pm, 4pm and 8 pm. That group fasted for the remaining 16 hours.

The TRE group at 40% of its calories at breakfast, 25% at the second meal and 35% for dinner. The breakdown for the ND group was 25%, 40% and 35%.

The participants continued their accustomed weight training schedules. Those protocols were set during the initial 8-week study and were continued unsupervised during the 10-month follow up period, with the researchers relying on the high experience of the participants. All training sessions were conducted between 4pm and 6pm to fall within the feeding window of both groups.

The participants were assessed at baseline, again at 2 months and then had a final visit with the researchers at the end of the 12-month study. The participants maintained food diaries to judge compliance with the feeding protocol.

In addition to taking biometric readings, the researchers also performed blood analyses. They measured Insulin-like growth factor 1 (IGF-1), testosterone, leptin, adiponectin and blood glucose. They also assessed total cholesterol, HDL cholesterol, LDL cholesterol, and TG concentration.

The researchers found that the long term TRE group naturally started to eat less that did the ND group. Over the course of the year they ate on average about 6.4% fewer calories. This led to a natural weight loss of about 3.6% in the TRE group compared to baseline and cut their fat mass by more than 11%. The ND group, on the other hand, gained weight during the year, adding a bit less than 3% body mass.

The TRE group showed improvements in cholesterol and insulin resistance, and a decrease of inflammatory markers.

But the TRE group also showed a significant drop in free testosterone levels, which dipped by almost 17% during the course of the trial. There was no change in testosterone in the ND group. The TRE group lost muscle mass during the course of the study, though, interestingly those subjects did not lose strength.

Antonio Paoli, MD, who led the study, said the takeaway is that while TRE can provide some benefits, beware of some of the promises you might find on social media for the approach.

These findings demonstrated that well-trained resistance exercisers who adhere to a fasting protocol for a long period of time can obtain beneficial effects on health biomarkers and inflammatory indices. Moreover, the long-term time-restricted eating approach spontaneously reduced the total caloric intake, driving a healthy weight loss. However, long-term, time-restricted eating negatively affected muscle mass due to the significant negative impact reported on anabolic hormones in this population, he said.

Our study provides new insight into the management of meal frequency and meal timing for people expert in resistance training activities. The main take-home message is that there are pros and cons to prolonged time-restricted eating. Although time-restricted eating may produce some physiological advantages, it is not a miracle as often suggested in social media posts, Dr Paoli concluded.

Source: Medicine & Science in Sports & Exercise

December 2021 - Volume 53 - Issue 12 - p 2577-2585Twelve Months of Time-restricted Eating and Resistance Training Improves Inflammatory Markers and Cardiometabolic Risk FactorsAuthors: Moro T, et al.

Time restricted eating, ketogenic diets and other feeding strategies will be among the topics covered in NutraIngredients-USA's Sports & Active Nutrition Summit USA, which returns in 2022 as an in-person event. The venue is the Hyatt Regency Hotel on San Diego's beautiful Mission Bay. The event, which is being produced in cooperation with the American Herbal Products Association's Sports Nutrition Committee, will take place on Feb. 14, 15 and 16. To sign up for an EARLY BIRD DISCOUNT visit theevent homepage.

More here:
Time restricted eating over year-long study helped subjects cut fat, but they lost muscle, too - NutraIngredients-usa.com

Certain diets emphasize macronutrientshigh-carb diets, low-carb diets, low-fat diets, high-fat diets, etc. For example, in the 1980s low-fat diets were all the rage, and as a result, all sorts of packaged low-fat cakes, cookies, and snack bars took over grocery store shelves like wildfire. However, while the original premise of the diet was that eating less fat would help people lose fat, it became evident that many of the processed and packaged foods we eat were still contributing to weight gain, high blood pressure, high cholesterol, and overall disease risk.

As a result, nutrition and wellness experts started encouraging people to focus less on specific macronutrients and rather on overall diet quality with the aim of consuming fewer processed foods. Thus, diets such as the paleo diet emerged. The paleo diet, which focuses on eating whole, natural foods much like cavemen or our early human ancestors did, has been a popular diet for nearly the past two decades. Its fairly simple in concept, yet following it can be difficult as it is rather restrictive and certainly bucks up against the processed food trends of our food industry.

That said, there are potential health benefits to the paleo diet, and many people who adopt the diet end up sticking with it. If youre unfamiliar with the paleo diet or have only heard bits and pieces from your friends who do CrossFit, keep reading for our full guide on the paleo diet. Youll learn everything you need to know about whether the paleo diet may be an eating pattern that youd like to try.

The paleo diet is designed to replicate the eating patterns of the hunter-gatherer lifestyle of our early human ancestors. The diet encourages the intake of vegetables, meat, fish, eggs, poultry, fruit, nuts, seeds, and other whole foods while prohibiting the consumption of all processed foods and artificial sweeteners. It also prohibits dairy, legumes, and grainseven if they are unprocessed. However, there are a few variations of the paleo diet with different modifications that are slightly less restrictive. For example, some modifications do permit grass-fed butter or soaked and sprouted grains and legumes.

While the beginnings of the paleo diet were spawned in the 1970s, it wasnt until Loren Cordain published a book on the paleo diet in 2002 that the paleo diet gained significant traction. Soon, it took over in the CrossFit sphere and among athletes and wellness fans.

The impetus behind the paleo diet was to return to the more healthy, wholesome way of eating practiced by our hunter-gatherer ancestors, as there were fewer lifestyle diseases (diabetes, heart disease, cancer, obesity, etc.) back then. The paleo diet can potentially reduce the risk of these diseases. It can also help people lose weight, provided a caloric deficit is maintained. In fact, many people do find it possible to lose a significant amount of weightespecially initiallyafter adopting the paleo diet, largely because the foods tend to be filling and there are so many restrictions.

The paleo diet stresses unprocessed foods available back in the days of our hunter-gatherer ancestors. The following foods groups are permitted on the paleo diet:

The crux of the paleo diet lies in avoiding anything refined or processed, but other major food groups are also excluded. As such, some people find the paleo diet to be overly restrictive, and there is some concern about meeting certain nutrient needs based on the exclusions. The paleo diet prohibits the following:

Curious what a day of eating might look like on the paleo diet? Below, we share a sample paleo meal plan:

See more here:
The Beginners Guide to the Paleo Diet - The Manual

Bike riding is an excellent cardio workout. It can help boost your heart and lung health, improve your blood flow, build muscle strength, and lower your stress levels.

On top of that, it can also help you burn fat, torch calories, and lose weight. But in order to lose weight, there are a few things you need to know for an effective biking workout.

In this article, well take a look at the strategies that work best to optimize weight loss with biking, and the options you have for biking in different environments.

Biking is often touted as a good low-impact option for aerobic exercise. It allows you to get your heart rate up with less wear and tear on your knees, ankles, and other joints, compared with running or jogging.

Its also a good way to help you shed extra pounds. Thats because you can burn an impressive number of calories while youre pedaling, especially if you cycle beyond a leisurely pace.

If youre looking to lose a few pounds with your biking workout, here are four key strategies for weight loss.

Pedaling along at a leisurely pace probably wont do much to help you lose weight. However, if you push yourself to work harder and up the intensity of your ride, youll make more progress toward your weight loss goal.

As a general rule, the faster you cycle, the more calories youll burn. Thats because your body uses more energy to cycle faster. And the more calories you burn, the more weight youll likely shed.

Steady, moderate cycling burns about 300 calories in 60 minutes, but you can burn more than that if you increase the intensity.

In fact, according to the Harvard Health Letter, a 155-pound person can burn as many as 298 calories in a 30-minute bike ride, if they pedal at a 12-to-13.9 mile-per-hour pace. A person who weighs 185 pounds can burn 355 calories by cycling at this pace.

And, at a faster pace of around 14 to 15.9 miles per hour, a 155-pound can burn up to 372 calories in just 30 minutes, while someone who weighs 185 pounds can burn 444 calories in that time frame.

HIIT can be a great way to challenge your body and, yes, even reduce fat and lose weight, if thats your goal.

HIIT involves short bursts of intense exercise alternated with intervals of low-intensity exercise. With biking, a HIIT workout may look something like this:

This type of exercise can help you burn more calories in less time, as well as improve your cardio fitness and help you lose fat too.

According to a study published in the British Journal of Sports Medicine, both HIIT and continuous moderate exercise can reduce body fat. But compared with steady, moderate exercise, HIIT provides a 28.5 percent greater reduction in fat mass.

The benefits dont stop there. When you stop pedaling and your workout is over, your metabolism remains engaged. This means your body continues to burn calories at a higher rate, even after your workout is done and your body has returned to its normal, resting state.

Just when you think youve had enough, try to go a little further. Thats the idea behind endurance training.

Research suggests that endurance training might help burn fat, which may help with weight loss.

Ideally, you want to start slowly when youre trying to build endurance. So, if you start with 10 to 15 minutes of cycling in one session, you could then slowly add on a few minutes to each session until youve reached at least 150 minutes of cycling in a week.

If you dont like getting locked into one activity, cross-training may be for you. Its a great way to add variety to your workouts by alternating activities.

For instance, you might hop on your bike for a long outdoor ride one day, then head over to the gym to lift weights the following day.

In order to lose weight, the American Council on Exercise (ACE) says youll need to cycle at a moderately intense level for at least 30 minutes at a time. To burn even more calories, youll want to cycle for longer.

ACE also suggests incorporating two activities into one cross-training session to boost weight loss. For example, you could ride a bike for 20 to 30 minutes, then try another activity for an additional 20 minutes.

There are plenty of choices when it comes to biking, which makes it easy to choose the option that bests suits your needs and preferences. Lets take a look at some of the more popular indoor and outdoor biking options.

Do you prefer to exercise indoors? Here are a couple of ways to bike inside:

Youll have to make sure you have access to a stationary bike or handcycle if you go this route. If you dont own your own equipment, you may want to look into joining a gym or community center.

If you prefer to take your bike out into the great outdoors, you have several options, such as road biking, trail biking, or mountain biking. You could even ditch your car and try biking to work or using your bike to run errands.

But it cant be a one-time thing. You need to make biking a regular part of your exercise routine if you want to use this type of exercise to lose weight.

You can track your mileage or intensity with various apps too. Using a fitness tracking app may also help you stay motivated to reach specific goals.

The one downside to outdoor biking is that you need to follow more safety precautions in order to stay safe. Wet, icy, or uneven road conditions, hot or humid weather, and unpredictable traffic conditions can make outdoor biking less safe than cycling indoors.

Biking, especially in the great outdoors, can come with certain risks. To stay safe while youre biking, be sure to follow these safety tips:

If youre trying to lose weight, or want to maintain weight loss that youve worked hard to achieve, biking can be a great way to achieve this goal.

To maximize your weight loss and fat burn, try to increase the intensity or duration of your biking workout. Doing interval training and cross-training can also help with weight loss and fat-burning efforts.

If you have a health condition or havent exercised in a while, be sure to check with your doctor to make sure a biking workout is safe for you.

Go here to see the original:
Biking to Lose Weight: Cycling Tips for Weight Loss

Doctors recommend it.

Your friends swear by it.

Even the celebrities you see in magazines do it.

Running is the best way to burn calories we are told, weight just falls off once you start running, you hear.

If that is the case, why can I not evenlose 10 pounds running? Why am I the only one who seems to not lose weight running?

Sound familiar?

Even though you feel like you are alone in this. It is one of our most popular posts, and every day we get emails about it.

Even elite runners have to be conscious of this, and running to lose weight is not even as easy as you would thinkwhen they are training 90+ miles a week!

Feel better now?

So doesdoes running help you lose weight?

Heres the deal:

While training for optimal performance on race day is the main focus for our coaches here at RunnersConnect, many of the athletes we coach set secondary goals to use running to lose weight and generally desire to be healthier overall.

Certainly, sometimes these two goals setting a new pr and losing weight go hand-in-hand, but as coaches we tend to focus on letting weight loss through running come naturally as the body adapts to training and new levels of fitness.

You might be wondering:

How can Ilose weight fast running?

This is partly why I wrote this earlier post on losing weight while running.

Unfortunately, sometimes when a runner first begins serious training, the needle on the scale doesnt immediately go down. Especially for runners who believe that running faster will make them lose weight faster.

That is not always the case, and may evenresult in you gaining weight.This trend can be frustrating and demoralizing to many new runners following a training plan, especially one as intense as a marathon training schedule.

Now:

If you understand the science behind initial weight loss and the practical reasons for why this occurs, you can temper yourself from getting discouraged and make positive and lose that weight for good while also improvingyour race times.

So, here are some reasons why you might actually gain weight when running:

If the scale were a human, he/she would be considered a deceptive trickster.

A scale only provides one number, your absolute weight, which isnt always an accurate measurement of what is happening in your body.

Drink a gallon of water and youve instantly gained 8.3 pounds. Remove a kidney and youve lost 2 pounds.

Extreme examples, I know, but I think it proves that your absolute weight on a scale isnt always a truthful assessment of changes in your weight, or more importantly your fitness.

Here are just a few reasons the numbers on the scale will lie to you:

When you increase your training to gear up for your goal race, your body begins to store more water to repair damaged muscle fibers and to deliver glycogen to the working muscles.

Likewise, you may even be drinking more water to supplement the miles and ensure your hydrated.

All this water adds pounds to the scale, but isnt indicative of your actually weight loss.

True.

While youre not going to turn into a body builder after just a few days of running, your body will slowly begin to build muscle and burn fat.

While this is great news for your overall fitness and race times, youre actually gaining weight by supplementing low density fat tissue for high density muscle tissue.

While it may not look great on the scale, its much healthier and will help you to continue to get faster and fitter.

*Weighs more than fat means that muscle is more dense

It takes a deficit of 3500 calories to lose one pound.

Ideally, you should target a 300-600 a day calorie deficit if you want to lose weight safely and be healthy.

This means, you can expect to lose about 1-2 pounds per week.

Checking the scale every morning is going to reveal very little about your long-term progress or the actual state of your weight loss.

If you weigh yourself everyday, youre simply measuring day-to-day fluctuations in your hydration levels and other non-essential weight metrics.

Just like you wouldnt expect a 1 minute drop in your 5k PR after a week of training, dont expect a 5 pound weight loss after your first week of running.

Heres the deal:

You burn more calories while running than almost any other activity you can do.

Youll learn the science behind losing weight and still running well so you can understand the why of weight loss for long-term success.

Lessons include why simply running more and eating less wont help you lose weight, why your weight fluctuates each day, and the best way to distribute calories throughout your day. Plus more

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Unfortunately, while the energy demands of running are high, this does not mean that you can eat a big mac and a donut guilt-free and still lose weight.

I often hear runners rationalize their dessert intake by saying, hey, I ran 5 miles today, I deserve it.

Likewise, I see many running groups meet-up at Starbucks or the local coffee shop after a weekend run.

Unfortunately, an iced latt and a small scone will quickly eliminate any caloric deficit from the run and negate possible weight loss.

While running does burn calories, you have to be careful not to quickly or inadvertently eat them back with non-nutrient dense foods.

Likewise, as mentioned in my article on how to lose weight and still run well, you should be providing your muscles with the necessary carbohydrates and protein to recover.

This is a delicate balance, and probably the most difficult element to losing weight while running.

As a coach, I think it is more important to focus on recovery and ensure that your muscles have the nutrients they need to rebuild.

The harder you train, the more often you will get hungry and the real secret is to refuel with nutrient dense and high quality foods.

Remember:

Sacrificing recovery for a few less calories is not a good long-term plan.

The numbers on the scale are arbitrary and focusing on them can be detrimental to your long-term progression. If you can continue to build your fitness and training levels, youll be running farther, faster, and be much healthier overall.

On average, a runner will burn 100 calories per mile, but this will depend on your pace, size and metabolism.

Generally, the more you weigh, the harder your body will have to work to cover the distance, and the longer you have been running, the more efficient your body has become, meaning you burn less calories.

Many runners following a marathon training schedule automatically assume they are going shed pounds with all the extra mileage they are putting in.

However, not only should you ensure that youre recovering properly after your hard workouts and long runs by eating the right foods, you also need to account for what I call hidden calories.

Primarily, hidden calories come in the form of sports drinks and energy gels, which have a high caloric content.

If you are wondering how to lose weight while training for a marathon, keep this in mind:

Its critical that you practice your fueling strategy during your long runs and hard workouts for optimal performance on race day.

Likewise, to sustain high levels of training and to complete long and arduous marathon workouts, you need to fuel during your training sessions with sports drinks and energy gels.

But heres the kicker:

However, this also means that the total number of calories you will burn from these long runs and hard workouts will be less than you might realize. Again, for optimal performance and training progression, you need these extra calories.

Unfortunately, they can also be the reason you might not see the weight loss on a scale.

Yes, but with a few stipulations:

Running will not automatically result in an immediate weight loss.

Sure, running burns more calories than any other form of exercise, but the scale should not be the primary metric by which you gauge your fitness level and training progression.

While I understand weight loss is an important goal for many runners, dont become a slave to the numbers on the scale.

Pay attention to how you feel do you have more energy, feel stronger, starting to fit into your clothes better? While not absolute measurements, these emotions are a much more accurate measurement of your progression.

Go here to see the original:
Why You Might Not Lose Weight While Running

The International Diabetes Federation (IDF) reports that 1 in 10 adults are living with diabetes. Type 2 diabetes accounts for more than 90% of these cases.

The IDF estimates that diabetes will affect 643 million people worldwide by 2030, with the number rising to 784 million by 2045.

A number of studies have investigated the impact of weight loss on type 2 diabetes. However,weight loss can vary widely between diets, and comparisons have produced conflicting results. There is still uncertainty over which type of diet medical professionals should recommend.

A global team of researchers led by Prof. Michael Lean of the University of Glasgow in the United Kingdom set out to examine the previous research.

Their aim was to find the most effective dietary approach for losing weight, maintaining weight loss, and achieving remission from type 2 diabetes. The research is part of a program of work to update the recommendations of the European Association for the Study of Diabetes.

The researchers found that very low energy diets and meal replacements were the most effective way for people with type 2 diabetes to manage their weight. The review results appear in the journal Diabetologia.

Dr. Lucy Chambers, head of Research Communications at Diabetes UK, told Medical News Today, This review, which combines findings from many studies, answers important questions about which diets are most effective for weight loss and remission in people with type 2 diabetes.

Experts widely accept that weight loss benefits treatment of type 2 diabetes. The landmark Diabetes Remission Clinical Trial (DiRECT), led by Prof. Lean, showed that it is possible to achieve remission from type 2 diabetes by maintaining over 10 kilograms (kg), or 22 pounds (lb), of weight loss.

Building on this research, Prof. Lean collaborated with Dr. Chaitong Churuangsuk and colleagues from the University of Glasgow and other researchers from the University of Cambridge, U.K., and the University of Otago in New Zealand.

The team performed an umbrella review of previously published data from studies across the globe. They collated meta-analyses that investigated which type of diet is best for achieving weight loss in adults with type 2 diabetes. They also conducted a new systematic review of published studies of diets for type 2 diabetes remission.

The results of the analysis show that weight management programs that included very low energy diets and formula meal replacements provided greater weight losses than conventional low energy diets.

Programs that included a total diet replacement at the start of the diet were the most effective approach for type 2 diabetes remission, reporting for a median 54% of the participants at a 1-year mark.

Moreover, diets such as high protein, Mediterranean, vegetarian, and low glycemic diets achieved little 0.32 kg (0.74.4 lb) or no difference in weight loss, compared with conventional diets.

It was a bit of a shock, given all the hype and media attention, to discover how poor the evidence is for the low carb, or ketogenic, diets, Prof. Lean told MNT. This marketing of low carb diets often uses very persuasive but incorrect science, suggesting that only one nutrient (carbohydrate) and one hormone (insulin) control our metabolism and disease risks.

Celebrities and politicians have been persuaded, but dozens of clinical trials have been done, and they simply do not show any advantage for low carb diets. What matters is keeping your weight as near to ideal as possible.

Prof. Michael Lean

One limitation of the current review is that most of the available evidence relates only to short-term outcomes. The benefits of weight loss on type 2 diabetes depend mostly on long-term control of body weight.

Also, keeping weight lower may require different behavioral approaches than those that work well for the initial weight loss phase. There are few trials that report data beyond 12 months.

According to the research team, well-conducted research is necessary to assess longer-term impacts on weight, glycemic control, clinical outcomes, and diabetes complications.

Prof. Lean told MNT that the big need is to find better ways to help people avoid returning to the eating patterns [that] caused them to gain weight and develop [type 2 diabetes]. We know from DiRECT that people who lose weight and get a remission of their diabetes will relapse if they regain weight.

This is not easy, because social marketing by the food industry over the last 40 or 50 years has normalized eating habits that have resulted in people being on average about 1 stone 7kg heavier now, and many of them much heavier at younger ages.

Dr. Chambers added: Its important to remember that theres no one-size-fits-all diet for diabetes. Low calorie diets can be challenging, and if you have [type 2 diabetes] and want to lose weight, getting support from a healthcare professional can help you find an approach that is safe and works for you.

Link:
Diabetes, weight loss, and remission: Which diets are best? - Medical News Today

Belly fatalso known as visceral fatisn't just unsightly. It's seriously hazardous to your health. This type of fat lies deep within the abdomen, under the muscle, where it nestles around vital organs like the intestines, liver and pancreas, releasing toxic substances that raise your risk of chronic diseases like cancer, heart trouble and diabetes. Here are six of the most effective, science-backed ways to lose visceral fat. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Chronic feelings of stress cause the brain to produce more cortisol, and stressing out can lead to "comfort eating" high-fat and sugary foods. The combination is a quick shortcut to gaining belly fat, says a study published in The Annals of the New York Academy of Sciences.

RELATED: Ways You're Catching Covid Without Knowing It

Perhaps the easiest way to reduce visceral fat is to lose weight. "Weight loss alone can effectively reduce visceral fat," says W. Scott Butsch, MD, an obesity medicine specialist with the Cleveland Clinic. "By losing 10% of your body weight, you may lose up to 30% of your body fat."

RELATED: Popular Habits That Are Wrecking Your Body, Say Experts

Changing up your diet alone won't slash belly fat; exercise is critical. According to a 2020 study published in the journal Nutrients, exercise reduces visceral fat even if you don't lose weight. That's because it lowers circulating insulin (which tells the body to hang on to fat) and tells the liver to burn nearby visceral fat deposits. Moderate-intesity exercise combined with strength training seems to work besta 2021 review of studies found that resistance training reduces visceral fat in healthy adults.

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Visceral fat thrives on sugar. "Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat," says the Cleveland Clinic. Reduce the amount of sugar in your diet by dumping sugary drinks and juices, refined grains, baked goods, and processed foods, and watch your waistline shrink.

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Several studies have found that a high-protein diet will burn belly fat and help keep it off. One of the latest was published this summer in the journal Scientific Reports: Researchers found that a test group that took a protein supplement along with a mildly calorie-restricted diet lost more visceral fat than a group that took a placebo. In addition, the test group's gut microbiota was activated by the protein supplement. Some studies have connected healthy gut bacteria to the loss of visceral fat, regardless of what you eat.

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Researchers at Wake Forest University found that dieters who slept five hours or less every night put on 2.5 times more belly fat than people who got adequate sleep. Experts say poor sleep alters the production of leptin and ghrelin, two hormones that regulate appetite, and that can increase feelings of hunger. Not sleeping enough can also increase the production of cortisol, a stress hormone that tells the body to hold onto fat around the abdomen. Experts like the National Sleep Foundation say you should aim for seven to nine hours a night.And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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Surefire Ways to Lose Visceral Fat, Say Experts Eat This Not That - Eat This, Not That

Brandys daughter SyRai Smith once thought her famous mom was embarrassed by her when she was heavier.

Sometimes I would feel a little sad or feel like she was embarrassed of me, the 19-year-old revealed on The Real Wednesday.

However, the teen clarified, These are just insecurities in my head.

[Brandy] was never like that, Smith insisted. She was always supportive. She always knew that I was beautiful, and she supported me whether I wanted to lose a lot of weight or not.

Smith is Brandys only child. She welcomed her daughter with record producer Robert Anthony Big Bert Smith in 2002.

The Boy Is Mine singer is known for her slim frame, which SyRai said caused her to feel like the odd one out and ask herself at times, Why am I not that way? Why am I not that size? Why was I made the way I was made?

However, when the teen finally lost weight, the rising singer realized her family still loved her regardless of her size.

I was Ra Ra to them either way, SyRai added. I love my whole family. Theyre so supportive.

Host Jeannie Mai Jenkins praised the young guest for recognizing that she was just projecting her own feelings and not receiving actual criticism from her relatives.

For you to realize, This is me. This is what Im getting from myself, and not from my mom and other people so proud of you with that, she said.

After the interview, Brandy posted a screenshot of her daughter from the segment on her Instagram.

The proud mom captioned the pic, What an amazing human being I love your spirit and your smile. So brave to walk in your purpose and shine in your truth all up on@therealdaytimeYour smile .@syraismith #inspire.

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Brandy's daughter thought mom was 'embarrassed' of her weight issues - Page Six

Lose 5 pounds in one week! It's a trope we see everywhere. And while its possible that someone can lose that much in that time period, it really depends on your metabolism and loads of other factors unique to you, including physical activity and body composition.

Weight loss ultimately comes back to the concept of calories in, calories out: Eat less than you burn and youll lose weight. And while its possible to lose water weight quickly on a low-carb diet, I certainly wouldnt advocate for it. The diet itself can trick you into thinking that this eating style is working when really, you might gain back what you lost as soon as you eat carbs again. That can feel incredibly dispiriting if you want results that last longer than a week.

Based on my experience in nutrition counseling, most of us tend to snack on foods that arent nutrient-dense, but are high in calories. Major culprits often come in the form of refined grains like cereals, chips, crackers, and cookies but also calorie-packed drinks like juice and soda. Skipping sugary beverages is often the easiest way to lose weight faster. You dont feel full from drinks, so swapping those out for sparkling water or unsweetened tea and coffee is the best place to start.

If you're looking to speed up weight loss, be mindful of the foods you eat that you don't choose for yourself. Think: food pushers at work or your kids leftovers. Noticing where your extra calories actually come from is another step to making better choices in the short and long term.

If you're still looking to lose weight, there are a few tips that hold true for almost all of us across the board and theyre concepts that we can put into practice beginning right now.

Editor's note: Weight loss, health and body image are complex subjects before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

Its that simple, I promise! If you think about making any meal mostly veggies (at least 50% of anything that youre having), youre on the right track to better health.

All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down.

Start your day with a cup of joe. Caffeine is a natural diuretic, which can reduce bloating, and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400 mg about a venti Starbucks coffee daily, according to the Dietary Guidelines for Americans.

Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.

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We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of veggie- and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

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Strength training builds lean muscle tissue, which burns more calories at work or at rest 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down.

How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep extensions right in your home or office. Mix in some new ab, arm, back, and leg moves if you like. Strength training just three to four times per week can lead to rapid improvement in not only weight loss, but also range of motion, stability, and posture.

It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeo and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help you eat more slowly and avoid overeating. You're more likely to stay more mindful of when you're full. Some great choices besides hot peppers: ginger and turmeric.

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There's a ton of research that demonstrates getting less than the desired amount about seven hours of sleep per night can slow down your metabolism. Plus, when you're awake for longer, you're naturally more likely to snack on midnight munchies. So don't skimp on your ZZZ's, and you'll be rewarded with an extra edge when it comes to losing weight.

People who log everything they eat especially those who log while they're eating are more likely to lose weight and keep it off for the long haul, studies consistently indicate. The habit also takes less than 15 minutes per day on average when you do it regularly, according to a 2019 study published in Obesity.

Start tracking on an app like MyFitnessPal or use a regular notebook. It'll help you stay accountable for what you've eaten. Plus, you can easily identify areas that could use a little improvement when it's written out in front of you.

Exercising at any time is good for you, but evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Plus, it'll help you relax post-meal so you won't be tempted by stress-induced grazing that can rack up calories.

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Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your desk drawer anything that will keep you from going hungry!

Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for a binge later in the day. (Think: You've skipped breakfast and lunch, so you're ready to take down a whole turkey by dinner!) Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed.

Sure, drinking plenty of water can help combat bloating, but you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries all of which contain diuretic properties that will also help you stay full due to their higher fiber content.

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Potassium, magnesium, and calcium can help to serve as a counter-balance for bloat-inducing sodium. Foods that are rich in potassium include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.

At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days or more . Desperation can tempt us to try anything from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.

Many of us can't resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: This only makes it more difficult, stressful, and downright impossible to lose weight. So rather than beating yourself up for eating foods you think you think you shouldn't, let it go. Treating yourself to about 200 calories worth of deliciousness each day something that feels indulgent to you can help you stay on track for the long haul, so allow yourself to eat, breathe, and indulge. Food should be joyful, not agonizing!

Ultimately, long-term weight loss requires some short-term behavior change and healthier habit formation. That's why we created our Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits. All GHNA foods and drinks make it easier to find and eat good-for-you foods without additional time, effort, and cost. We target the lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the emblem on labels wherever you shop for food.

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