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When it comes to weight loss inspiration, the internet is chock-full of information. However, sifting through a wide range of tips, tricks, and hacks can be incredibly time-consuming. Not to mention, many trends may not steer you in the right direction to success. That's why we're here to help. If you've been on TikTok recently, you may have noticed the 30/30/30 morning routine people are following to lose weight. But does it work? Eat This, Not That! spoke with Jonathan Tylicki, NASM CPT and director of education for AKT, who breaks down everything you need to know about the 30/30/30 morning routine for weight loss.

Read on to learn more, and when you're finished, don't miss I Drank Cucumber Water for 30 Days & Experienced 4 Life-Changing Benefits.

We have professional human biologist Gary Brecka to thank for making this morning ritual go completely viral on TikTok. Brecka's video, which received over 1.5M views, starts off with him saying, "So I have women all the timeand not to pick on ladies, but this happens in three to one women coming into the clinic and say, 'Gary, I don't get it. I wake up in the morning, I'm fasted, I have a cup of black coffee, I go to OrangeTheory, I go hammer down for 55 minutes. I've been doing that five days a week for three months; I haven't lost a single pound. How is that possible? Like I'm not even eating.'"

RELATED: People Swear by the '12-3-30' Workout for Weight Loss: 'I Lost 30 Pounds in 10 Weeks'

Breaka continues to explain, "Well, you're not eating, but your body is. It's just eating you. Because what happens when you don't have any sugar in your bloodstream is you get to the gym and now you have a 20-minute reserve of glycogen 20 minutes into your workout, you're out of energyyour body needs energy now." Your body gets energy by burning lean muscle mass rather than fat. Brecka adds, "There's something called 30/30/30. I've never seen anything in my life strip fat off of a human being faster than this there's an entire book written by Tim Ferris called The 4-Hour Body explaining this whole theory do [the 30/30/30 method] for a month, and watch it eviscerate."

Essentially, the 30/30/30 morning routine calls for consuming 30 grams of protein within the first 30 minutes of waking up. You'll then perform 30 minutes of steady-state cardio so your heart rate is below 135 bpm. "This means that when you first get up in the morning, you consume food that is high in protein, and complete a 30-minute cardio-based workout done at a steady state, like a light jog, an easy pace on a stationary bike, or some low-intensity dance cardio," Tylicki tells us.

RELATED: 10 Best Weight Loss Lunches That Are 400 Calories or Less

To better understand how the 30/30/30 morning routine can be an effective method for weight loss, Tylicki breaks down each component of it. 6254a4d1642c605c54bf1cab17d50f1e

First off, you've likely heard the age-old saying, "Breakfast is the most important meal of the day"and there's much truth to it! Research shows that what you have for breakfast and the time you eat your breakfast can play a crucial role in your weight loss efforts.

Now, the 30/30/30 method calls for savoring a protein-packed breakfast, and protein has been linked to weight loss time and time again, as it keeps you fuller for longer. "The number suggested (30 grams of protein) is just a number to associate with food choices that are high-protein. It doesn't mean that you have to eat 30 grams exactly, just consume foods that are relatively high in protein," Tylicki says. "This means that we aren't eating carbohydrate-forward foods like cereals, or pastries, but instead choosing protein-rich foods like eggs, cottage cheese, quinoa, or even protein powder added to oatmeal or Ezekiel bread with nut butter."

RELATED: 10 Things You Should Do Every Morning for All-Day Energy

Next, it's time to address cardio, which has been scientifically proven to benefit weight loss. "What's important here is that [you] don't want the cardio to be too intensemore so enough that [your] heart rate is elevated and still able to hold a conversation," Tylicki explains. "[You] don't want to become too out of breath or fatigued, as that isn't the point of what [you're] aiming to achieve. Instead, [you] want to maintain [your] body in the aerobic intensity zone."

RELATED: The Easy & Effective 5-Day Weight Loss Meal Plan Dietitians Swear By

It seems like the 30/30/30 method lives up to the hype, as people on TikTok are sharing their real-life success stories. One TikTok user commented on Brecka's video, "4-Hour Body completely changed my body. It works," while another noted, "100% the 30/30/30 works! I did it years ago when I wanted to lose weight fast. I was shocked!"

TikToker CoachDhealth documented her journey on the 30/30/30 morning routine, explaining in a TikTok video, "It is day 15 for me of my 30/30/30 challenge, and everybody wants to know one thing: Have I lost weight, and if so, how much? So, here's my update. It has been two full weeks now that I've completed this challenge. I have gotten up around 5:30 every morning, I consume 30 grams of protein powder, and then I exercise for 30 minutes on my bike doing slow steady-state cardio, which just means that I'm keeping my heart rate at around 135."

The TikToker also points out that she started the slow-carb diet around the same time and goes to the gym three times a week (in addition to her morning bike ride). She continues, "With those changes, I have lost four pounds since I started, which [is] a really good amount of weight to lose in two weeks."

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We all know that exercise and weight loss go hand in hand. However, not all exercises are created equal when it comes to shedding those extra pounds. With countless workout routines and trends swirling around online, figuring out which activities are genuinely effective for losing weight can be challenging. Fortunately, that's where we come in. We spoke with Rachel MacPherson, CPT, an ACE-certified personal trainer with Garage Gym Reviews, who shares the 10 best weight loss exercises to help you melt stubborn body fat for good.

You're ahead of the game if you're already a regular exerciser. According to the Centers for Disease Control and Prevention (CDC), 60% of U.S. adults don't perform the recommended amount of physical activity, and one-quarter of Americans don't engage in any exercise.

Regardless of your fitness level, these exercises will torch calories, boost your metabolism, improve endurance, build strength, and elevate your overall health. The best part is you'll find a mix of strength training and endurance-building exercises, along with high-intensity workouts and low-impact options. This variety allows you to choose exercises that align with your fitness level and preferences.

Keep reading for MacPherson's 10 best weight loss exercises and detailed instructions for each. Next up, don't miss The #1 Daily Workout for Women To Melt 'Saddlebag' Fat.

First on this list of trainer-approved best weight loss exercises is the barbell squat. Barbell squats are a classic strength training exercise for a reason. "Barbell squats are a compound strength movement that uses multiple muscle groups, burning a lot of calories and building muscle, which helps increase metabolism," MacPherson explains. "Research shows that resistance training is superior to cardio for weight loss, especially over time."

Stand under a racked barbell with your feet shoulder-width apart and your toes pointing slightly outward or forward, depending on your anatomy. The barbell should be on your traps (upper back) across your shoulders, using an overhand grip. Keep your back straight and your chest high as you hinge at the hips, bending your knees toward your toes, not allowing them to cave in. Lower until your thighs are at or below parallel with the floor, depending on your anatomy and range of motion. Imagine raising your chest first, not hips first, pushing through your whole feet to raise to the starting position. Repeat for eight to 10 reps for three sets twice per week.

RELATED: People Swear by the '12-3-30' Workout for Weight Loss: 'I Lost 30 Pounds in 10 Weeks'

Sprinting is a high-intensity form of cardio that elevates your heart rate, torches calories, and boosts weight loss. Plus, they can be done just about anywhere, making them accessible for all fitness levels.

"Sprinting is a quick way to burn calories and improve fitness. Research shows that sprinting for a short time can be an effective way to lose weight, especially belly fat in women, in even less time than traditional HIIT workouts. Additionally, sprint training can lead to fat loss and increased muscle mass, which can boost metabolism," says MacPherson.

Try sprinting for 30 seconds four to six times with four minutes of rest between each sprint. Perform this workout two or three times per week.

Swimming is gentle on the joints, and the water's resistance provides a full-body workout. Swimming also incinerates calories while toning your muscles.

"Swimming can improve cardiovascular health, cholesterol levels, flexibility, endurance, blood pressure, and resting heart rate," says MacPherson. "It burns many calories, facilitating weight loss while still being low impact."

RELATED: 5 Best HIIT Workouts for Men To Build a Shredded Body

Boxing workouts combine cardiovascular exercise and strength training, making them incredibly effective for weight loss.

"Boxing, even at the recreational level, can burn about 500 calories per hour, while more intense boxing blasts through about 900 calories in the same amount of time. Plus, it helps build power and strength while being a motivating and fun activity," explains MacPherson.

Join a local boxing club, and aim for two or three weekly boxing circuit workouts.

Whether it's Zumba, hip-hop, or ballroom, dancing increases your heart rate, and you won't even feel like exercising. MacPherson tells us, "Dancing is a fun activity that burns a lot of calories to help with weight loss. It's an accessible cardiovascular workout you can do with others, increasing the likelihood of maintaining motivation and consistency, which are crucial for successful fat loss."

If this sounds up your alley, join a dance class where you can get an hour of dancing two or three times per week.

Deadlifts are a strength exercise that's particularly beneficial for weight loss. They work numerous muscle groups, increasing overall calorie expenditure and building lean muscle. Lean muscle helps boost your metabolism, making it easier to maintain a healthy weight. "Deadlifts are a full-body compound movement that uses a lot of energy to complete and help build muscle, which boosts metabolism," says MacPherson.

Stand with your feet shoulder-width apart. Grasp a barbell with an overhand grip, slightly wider than shoulder-width apart. Hinge at your hips, bending your knees until your shins graze the bar. Keep your back straight and your chest high. Take a deep breath, and brace your core. Lift the bar off the ground by thinking about pushing through the floor with your feet. Keep the bar close to your body throughout. At the top, lock out your hips and pause for a count, exhaling before slowly lowering the bar back to the ground while inhaling. Complete five to 10 reps for three sets twice per week.

RELATED: 10 Things You Should Do Every Morning for All-Day Energy

Next up on this list of the best weight loss exercises is jump rope. Jumping rope is a simple yet highly effective exercise for weight loss. It's a full-body workout you can do almost anywhere, and research shows it torches calories while enhancing cardiovascular health. "Skipping burns massive calories and is a fun activity that you can build skill in to keep you motivated. It's easy to implement in between other exercises to create a HIIT or circuit training session," says MacPherson.

If you enjoy skipping, make it part of your morning routine and do it for 10 to 15 minutes daily.

Rock or indoor climbing builds strength and burns calories while providing a mental workout as you strategize your climbs. Stair climbing is another effective form of climbing if you're looking to lose weight. 6254a4d1642c605c54bf1cab17d50f1e

"Rock climbing and vertical climbers like the VersaClimber are excellent for weight loss and building physical fitness," says MacPherson. "They engage your entire body, building strength and muscle and providing a challenging, motivating cardio workout. Vertical climbers are also low-impact, so you can use them even if you have joint issues."

RELATED: 9 Best Chair Yoga Exercises for Belly Fat

Aim for getting in three 30 to 45-minute climbing sessions each week.

Walking is low-impact, suitable for all fitness levels, and can be easily incorporated into your daily routine. A regular walking habit can help you shed pounds and improve your overall health.

"Walking is so accessible, easy to recover from, you can do it for ages and not get tired. It has so many other benefits that support your overall health and weight loss, including stress reduction, improving sleep, boosting mood, and more," MacPherson explains.

Shoot for a brisk daily walk of 25 to 30 minutes.

Proper breathing techniques can help reduce stress and improve relaxation, indirectly supporting weight loss by reducing emotional eating and cravings. MacPherson says, "Breathwork is a fantastic weight loss activity when combined with resistance training exercises like squats and deadlifts and cardio activities like walking. It banishes stress, improves sleep and digestion, and helps you feel more positive about your life, which is always helpful when trying to lose weight."

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The 10 Best Weight-Loss Exercises, According to a Trainer - Eat This, Not That

Now even those afflicted by type-2 diabetes can safely lose weight and control their blood sugar levels with intermittent fasting or time-restricted eating, a new study has found.

Published in the journal JAMA Network Open, the study has discovered that participants, who ate only during an eight-hour window between noon and 8pm daily, actually lost more weight over six months than those who were instructed to reduce their calorie intake by 25%. Additionally, both groups had similar reductions in long-term blood sugar levels, as measured by a test of haemoglobin A1C, which shows blood sugar levels over the past three months.

For the study, researchers from the University of Illinois Chicago (UIC) enrolled 75 participants and split them into three separate groupsthose who followed the time-restricted eating rules, those who reduced calories and a control group. Over a period of six months, researchers monitored the participants weight, waist circumference, blood sugar levels and other health parameters.

Dr Krista Varady, a senior author of the study, said that participants in the time-restricted eating group had an easier time following the regime than those in the calorie-reducing group. Researchers believe this is partly because patients with diabetes are generally told to cut back on calories by their doctors as a first line of defence. It is likely that many of the participants had already tried and struggled with such form of dieting.

On the other hand, while participants in the time-restricted eating group were not instructed to reduce their calorie intake, they still ended up doing so by eating within a fixed window of time.

Our study shows that time-restricted eating might be an effective alternative to traditional dieting for people who cant do the traditional diet or are burned out on it. For many people trying to lose weight, counting time is easier than counting clarities, explained Dr Varady.

Researchers observed no serious adverse events during the six-month period of the study. Occurrences or hypoglycaemia (low blood sugar) and hyperglycaemia (high blood sugar) did not differ between the diet groups and control groups.

Diabetes has become a global concern as growing number of people continue to be diagnosed with the disease. Researchers, therefore, consider finding more options for controlling weight and blood sugar levels for diabetes patients a crucial field of research.

In this particular study, just over half the participants were Black and another 40% were Hispanic. This is notable, according to the researchers, as diabetes is prevalent among such groups of people and having studies that document success of time-restricted eating for such groups is particularly useful.

While this study was comparatively small, Dr Varady believes that larger studies would soon follow. Their study, she says, acts as a proof of concept to show that time-restricted eating is safe for those with type-2 diabetes. However, readers are cautioned to consult their doctors before starting such a diet.

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Intermittent Fasting Is Safe and Effective for Diabetic Patients - Moneylife

Cassie Morrison lost 7st by overhauling her diet and incorporating her children into at-home workouts. (Cassie Morrison/Caters) (Cassie Morrison/Caters)

A mum has shared the secrets to her weight loss success after safely reducing her calorie intake and using her children as weights for a home gym saw her lose 7st.

Cassie Morrison, 26, from Hull, put in consistent effort to transform her body, switching her diet and using her kids for easy and hard at-home workouts, which saw her incorporating squats, shoulder presses, planks and arm curling into her fitness routine.

The combination of lifting the children and a healthy diet, meant she saw her weight drop from 17st to 10st in a space of a two-year period and she now wears a dress size 10, from a size 26.

"Exercising with the kids helped me so much," she says of her home workouts. "I could never afford proper weights, but using my kids was the next best thing."

Morrison says she has always struggled with her weight, explaining that she believes she has always been bigger than average.

Although she says her diet and meal plan werent particularly bad, she estimates she consumed around 5,000 calories worth of snacks and junk food each day.

After seeing her weight creep up until she was wearing a dress size 26, Morrison says she struggled to look at herself in the mirror.

The turning point came on holiday when she found herself unable to have her photo taken without feeling embarrassed, and decided she was going to overhaul her diet and fitness regime.

Unable to afford to join a gym, Morrison decided to get creative with exercise, opting to involve her children Rubie, two and Broden, four, in her new routine, which she believes has been essential in her weight loss and muscle-building journey.

"My kids love that I include them in workouts," Morrison says. "They love to join in, so we do this a few times a week.

"We've been doing it since Rubie was 10 months old.

People underestimate how helpful coming up with unique workouts is and how much you can actually do at home," she adds.

"By doing everything at home, I was able to just go at my own pace, which was so helpful because there was no pressure to do things a certain way."

Story continues

As her fitness improved Morrison says she was able to increase her workouts, doing five-minute workouts on each area of the body as well as saving enough money to install a pole in her garage to teach herself pole fitness.

As well as working out at home, Morrison also overhauled her diet, introducing lean protein products into her meals and trying to stick to a reduced calorie intake of 1,500 a day, which is a 500-calorie deficit.

She was still able to enjoy sweet treats, such as chocolate and crisps, as long as it was within her daily 1,500 calories.

"I still try to eat as well as I can but its not the end of the world if Im not having a protein shake for breakfast every day because its still better than how I used to eat," she explains.

"I'd tried every diet in the book before, but sticking to a calorie deficit and taking up an exercise routine really seemed to work for me."

As well as seeing her body transform, the weight loss has had other benefits for Morrison.

"When I was bigger, I couldnt even walk to my parents house without feeling like I couldnt breathe and having heart palpitations, which wasnt any way to live," she explains.

"The only thing I want to do next is tone up and build some muscle, just to feel good about myself completely.

"The kids will definitely still be used as weights to get me there!"

Calories are a measure of the amount of energy in an item of food or drink. You will see the number of calories in an item listed on the packaging as kcal.

When we eat and drink more calories than we use, our bodies store the excess as body fat. If this continues over time, we may put on weight.

The NHS says knowing the calorie content of food and drink can make it easier to keep track of our daily intake.

However, counting calories is not the only way to change how you eat. Simple things like adjusting portion sizes and making sure your meals are made up of the right types of food can also make a big difference and help with weight loss.

The recommended daily calorie intake for the average person is:

2,500kcal for men

2,000kcal for women

When trying to lose weight, the NHS says the average person should aim to reduce their daily calorie intake by about 600kcal.

That means reducing calories from the recommended daily allowance to:

1,900kcal for men

1,400kcal for women

This works out as a reduction of around a quarter (24%) for men and around a third (30%) for women.

In order to lose weight we need to be in a calorie deficit, which according to Dr Suhail Hussain, personal physician and private home visiting GP, is best done through a combination of looking at what we eat and incorporating a sensible degree of activity into our daily lives.

"For example 10,000 steps daily will burn around 350 calories," he explains. "You can then look at what you are eating.

"It is important to make sure you still consume (a) enough calories to sustain your basal metabolism and (b) not skimp on essential macronutrients, especially protein."

One way to do this, he says, is to substitute food with empty calories with more nutritious alternatives.

"A freshly cooked steak, for example, will be far better for you than a take out pizza. They may contain the same amount of calories but the steak will have a large amount of protein, less oil and fat and likely taste far better."

Substituting sugary snacks (chocolates and biscuits etc) for healthy ones (apples, pears, oranges etc) will also be an easy win and provide essential vitamins and minerals, also important for good health.

"One super simple method is to cut out/drastically reduce alcohol this is pure calories with no benefit e.g. one glass of wine = 159 calories (16 min run) or equivalent to cheeseburger."

But Dr Hussain says there is no "easy fix" to weight loss.

"It boils down to a slow, steady, concerted effort based on sensible, practical measures. And it is always worthwhile seeking the advice of a doctor."

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Mum goes from size a 26 to size 10 by using her kids as gym weights - Yahoo Lifestyle UK

Are you tired of restrictive diets that eliminate all your favorite foods and leave you feeling hungry and unsatisfied? Look no further than the Met Flex Diet, created by celebrity physician Dr. Ian Smith.

This diet promises to help you lose up to 20 pounds in just six weeks while still allowing you to indulge in pizza, steak, pasta, and even alcohol.

So how does it work? The Met Flex Diet focuses on improving metabolic flexibility, which means your body can efficiently switch between burning carbohydrates and burning fat for energy. This is achieved through a combination of intermittent fasting and cyclical ketosis, two popular strategies in the world of weight loss.

Dont worry, you wont be starving yourself on this diet. The Met Flex Diet includes a daily meal and exercise plan, with over 40 recipes in the accompanying book. To prove that you can still enjoy delicious food while losing weight, Dr. Ian Smith brought samples of breakfast, lunch, and dinner items to try in our studio.

Before you dive into this diet, its important to understand the basics of nutrition. Dr. Ian Smith challenged our hosts to test their knowledge by asking a few easy questions about healthy versus unhealthy food choices.

The Met Flex Diet may sound too good to be true, but with Dr. Ian Smiths expertise and guidance, its definitely worth a try. Who knows, maybe youll be able to enjoy that bottle of wine guilt-free after all!

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Dr. Ian Smith and the Met Flex Diet: Lose weight while eating your ... - WISH TV Indianapolis, IN

If youve seen tomatoes used as buns or cucumber slices for sandwich bread or riced cauliflower instead of rice, then its possible youve encountered the ketogenic diet, which is also known as the keto diet.

Heres a deeper look into what the keto diet is, the possible benefits and risks of the diet and what the latest research says about eating keto.

The keto diet is a way of eating thats low on carbohydrates and high on fat. Thats why youll see some keto social media influencers stop using hamburger buns made out of flour and instead turn to tomato slices. According to Harvard Health Publishing, the diet tries to get a person into ketosis and use ketone bodies as fuel.

This means to eat keto, a person would have to eat more fat in their diet and less carbohydrates. Harvard Health Publishing said, Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.

Typically, a person will need to eat 20 to 50 grams of carbohydrates a day to get into the ketosis state, per the Cleveland Clinic, depending on a persons needs. This means the bulk of a persons diet would be low starch vegetables, cheese, meat, butter and fat, eggs and foods similar to this.

The keto diet has been talked about in connection with the Atkins diet. According to the Mayo Clinic, a cardiologist named Robert C. Atkins made the Atkins diet in the 1960s. Its a low carbohydrate diet which a person follows in phases. One of the main differences between keto and Atkins, per Healthline, is on Atkins, a person gradually increases their carbohydrates after being on the diet and the keto diet involves a person staying at the same level.

William Banting, a funeral director, is sometimes credited with devising the keto diet in the 1860s as a way for him to lose weight. According to Insider, Banting tracked and shared his daily meals in a booklet. The keto diet wasnt used in clinical practices until the 1920s.

James W. Wheless said doctors in the 1920s started using the keto diet as a way to treat children with epilepsy. The diet is now used for some chronic conditions like Type 2 diabetes or polycystic ovarian syndrome.

A typical keto diet will include foods which fit the bill of being low in carbohydrates and high in fats. Foods like salmon, beef, chicken, cheese, leafy greens, broccoli, zucchini, nuts, seeds, cream, butter, olive oil, avocados and eggs are some examples of foods commonly eaten on a keto diet.

Technically, any food that isnt too high in carbohydrates is allowed, but since carbohydrate limit is so low, eating a couple pieces of bread along with some fruit could result in someone not reaching ketosis.

Some foods which would have to be limited or eliminated on a keto diet include flour, bread, grains, baked goods, chips, high sugar fruits, potatoes, corn and other foods higher in carbohydrates.

Some of the benefits of keto include weight loss and blood sugar regulation, per Healthline. Theres also some evidence it may help with cholesterol.

There are some potential risks associated with the keto diet. UChicago Medicine said, The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

Another potential risk is whats called keto flu. Harvard Health Publishing said keto flu can start a couple days after starting keto. They said, Headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation are just some of the symptoms of this condition, which is not recognized by medicine.

Last week, a report from the American Heart Association ranked the keto diet low in terms of its impact on the heart. The Washington Post reported, But they generally require limiting a lot of healthy carbs that align with the heart associations dietary principles, like beans, whole grains, starchy veggies, and many fruits. And they typically include a high intake of fatty meats and foods rich in saturated fat.

See more here:
Keto diet origins: Is the keto diet safe? Is the keto diet healthy? - Deseret News

Fiber is an important part of a healthy diet. It can help you maintain a healthy weight, lower your risk of diabetes and relieve constipation. Dietitian Kristie Jacobsen, MA, RDN at MercyOne Dubuque Medical Center gives her tips for a high-fiber salad.

Fiber comes in different forms. Each form offers different health benefits.

Soluble fiber dissolves into a gel when it touches water. In your stomach, it acts like a sponge and helps you feel full quicker and longer. For people wanting to lose weight, food high in soluble fiber can help you go longer in between meals.

Insoluble fiber helps move food through your digestive system. It can be great for relieving constipation and having a healthy gastrointestinal tract.

A good combination of both soluble and insoluble fiber is important for your diet, especially if youre trying to lose weight, said Jacobsen.

Adding fiber-rich foods to a salad is a great way to improve your diet. Good sources of fiber include:

Foods rich in healthy fats

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Five fiber-rich foods to add to your diet - MercyOne

In most cases, it's best to stick to a cup or two of coffee to maximize the potential health benefits without going overboard on caffeine.

"For performance benefits8, 2-6 mg of caffeine per kilogram of body weight is recommended," says Jones. To put this into perspective, if you're 150 pounds, this translates to around 204-408 mg of caffeine, or around two to five cups, per day.

Keep in mind that more is not always better when it comes to caffeine. The Food and Drug Administration9 recommends capping your caffeine intake at around 400 milligrams per day, which equals about four to five cups.

Too much caffeine can cause a slew of negative side effects, including anxiety, digestive issues, jitters, and insomnia. (It can even contribute to weight gain in some cases.) Certain people may also need to dial their intake back even further, including those who are pregnant, breastfeeding, or extra sensitive to the effects of caffeine.

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How To Use Coffee To Lose Weight: The Top Do's & Don'ts - mindbodygreen

Watermelon is a delicious and refreshing fruit that can be enjoyed during the hot summer months. While it is true that watermelon is high in natural sugars, it can still be a safe and healthy option for people with diabetes if consumed in moderation and included as part of a total meal plan rather than as an additional overload of calories.

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Watermelon is low in calories, rich in vitamin A, vitamin C and contains a good amount of fibres, making it a great option as part of a balanced diet. It contains antioxidants like lycopene, which may help protect against cancer and heart disease. It contains 92 per cent water and serves as a good source of hydration, hence aids digestion. It is rich in folate, potassium, phytochemicals and minerals.

As regards whether watermelon is safe for diabetics and those at risk of diabetes to eat, it has a glycaemic index (GI) of 72, which is considered moderate to high, but being 92 per cent water and rich in fibres, which delay the release of sugar in the bloodstream after a meal and restrict calorie intake by keeping hunger pangs at bay, watermelon has a very low glycaemic load (GL) of five per serving of 120 grams. The glycaemic index is a measure of how quickly a food raises blood sugar levels and foods with low GI index are generally considered better for people with diabetes. Glycaemic load is a measure that takes into account the amount of carbohydrate in a portion of food together with how quickly it raises blood glucose levels. Since the GL of watermelon is only five, even with a high GI that makes sugar enter the bloodstream quickly, it doesnt actually have that much sugar, as long as you dont have too much of it. This suggests that consuming watermelon in its whole fruit form is a safe and a delicious proposition for diabetics, non-diabetics, and everyone in between.

Also 300 gm of watermelons is equivalent to 15 gm of carbohydrates. And carbohydrate counting is necessary so that watermelons can be part of your total carbohydrate allowance of the day, which means take 15 gm of carbohydrates out from your meal. This substitution is necessary as usually we take fruits as an add-on to our main meals instead of deleting some items and making room for them. Eating regulated portions of watermelon can satisfy your craving for something sweet while keeping you feeling full longer.

But be careful of watermelon juice, which means a concentrate of more fruit pieces, which has a very high glycaemic load. For people with diabetes , it is recommended that they adjust their portion sizes depending on their level of sugar control and personal tolerance to carbohydrates.

Low glycaemic foods like apples, oranges, grapefruits, cherries, guava are not only safe to eat for diabetics but are very useful for lowering the incidence of Type 2 diabetes. Blueberries and strawberries are a very good way to fulfil ones sweet indulgence while also providing the body with antioxidants, vitamin C and K, fibre, potassium, and manganese. Tomatoes are high in vitamins C and E, as well as potassium, and can be eaten pureed, raw, or in a sauce. But remember, in the end, even if a meal contains low GI items, one should keep an eye on the number of carbohydrates and portion size.

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First published on: 24-04-2023 at 08:31 IST

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It is possible to safely reach a healthy body weight in your 30s. Here are few habits that you need to focus on. Subscribe to Notifications

Your health should be a main priority throughout your life, including in your 30's. Exercise is an important part of any healthy lifestyle and can be a great way to help you reach your weight loss goals. It is important to tailor your exercise routine based on your age and fitness level so that you can get the most out of it. However, it's possible to safely reach a healthy body weight that promotes your overall health. This article covers 5 effective ways to lose weight in your 30's.

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Nutritionist, Anjali Mukerjee reveals in her Instagram post ''Being overweight makes one prone to diabetes, high cholesterol, high blood pressure and other diseases. It is important to understand that the health benefits of being fit and healthy are far greater than eating unwisely. Research has proved that, Two out of three women in urban India, and one in three in rural India above the age of 35 are overweight'. This means that two thirds of women above 35 years of age in urban India and one third's in rural India are overweight. The worrying part is, it is not that easy to lose weight when you're above 35 years old, as compared to your 25 year old bodies.'' Here are a few ways that will help eliminate the excess weight.

Regular exercise and a balanced diet are essential for maintaining a healthy lifestyle. Exercise helps to strengthen muscles, build endurance, reduce stress, and improve overall well-being.

Published Date:April 24, 2023 10:38 AM IST

Updated Date:April 24, 2023 10:39 AM IST

See the article here:
Weight Loss Tips For Women in 30s: 5 Effective Habits to Help Shed Unhealthy Fat - India.com

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