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Depression can cause weight changes, which may be due to physical changes in the body as a result of depression itself, side effects of antidepressants, or changes in appetite and relationship to food.

There is a close link between depression and weight changes, which can work both ways. Drastic changes in weight may affect a persons emotional state and create physical changes in their body that can also affect their mood.

Depression can change a persons eating habits, level of physical activity, and metabolic system, which can all affect weight.

This article looks at the link between depression and weight and steps a person can take to manage depression and weight changes that may occur.

Changes in appetite, diet, and eating patterns are common in depression.

Depression can cause a loss of appetite, which may lead to weight loss. However, depression may instead cause an increase in appetite and therefore weight gain. Researchers now describe two types of depression:

Weight loss may occur if people lose interest or pleasure in eating, which may happen as a result of changes in the brains reward system that occur with depression.

Antidepressants can also cause weight loss or weight gain. And other possible side effects of antidepressants, such as nausea and insomnia, may affect eating habits and weight.

Research has shown that rates of depression are twice as high in people with obesity than in those without. Researchers are still unsure whether obesity leads to depression or whether depression leads to obesity.

Depression and obesity may occur as a result of a change in stress responses in the body. Other factors that may link the two conditions include:

Read more about the link between obesity and depression.

Obesity can cause risk factors for depression, such as:

Diet can affect both weight and mental health. A diet that is high in fat and sugar or includes more than the recommended number of calories can increase the risk of obesity.

People following a healthy diet have a lower risk of experiencing or developing symptoms of depression.

Weight changes can be a side effect of antidepressants, although medications may affect each person differently.

According to a 2018 study, antidepressants increase the risk of weight gain, which can vary depending on the type of antidepressant. The researchers found that the risk of weight gain was greatest during peoples second and third years of taking antidepressants.

The risk of 5% or more weight gain was 46.3% greater in people who were in their second year of antidepressant treatment than in the general population. These findings applied to people from a wide range of demographics.

According to a 2020 study, weight changes are a possible side effect of many antidepressants. Tricyclic antidepressants may lead to many side effects, including obesity. Monoamine oxidase inhibitors may also cause weight gain.

Certain antidepressants may lead to weight loss in some people. For example, a common side effect of venlafaxine is nausea, which could make people feel like eating less.

One of the significant side effects of long-term treatment with selective serotonin reuptake inhibitors in study participants was weight loss.

Learn more about antidepressants and weight gain.

Anhedonia the loss of pleasure or interest in things a person may usually enjoy is a key symptom of depression. Anhedonia may affect a persons eating patterns.

Anhedonia and certain emotional states, such as depression, may have a link to certain behaviors that make it more difficult to lose weight, such as stopping a weight loss program or reducing cardiovascular exercise.

In people with obesity, high levels of anhedonia may also contribute to lower fitness levels and an increased risk of stopping a weight loss program.

Depression can affect sleep patterns, and people experiencing it may have difficulty sleeping. Insomnia can also be a side effect of some antidepressants.

Insufficient or poor quality sleep increases the risk of overweight and obesity, metabolic changes, dysfunctional eating patterns, and reduced physical activity.

A 2019 study found that emotional eating eating as a response to negative emotions is linked to depression and the development of obesity.

The researchers concluded that people with higher rates of emotional eating who slept for shorter durations at night may have a higher risk of weight gain.

Research suggests that increasing physical activity and sleep duration may help people reduce excessive intake of foods high in fat and sugar as a response to negative emotions. This may help them regulate their weight.

If people find that they lack motivation to exercise, they may start with short durations of low impact exercise such as walking. People can consult a healthcare professional for advice and to discuss an exercise program that may help.

If depression is affecting a persons sleep or a person thinks antidepressants may be causing insomnia, a doctor may be able to suggest treatments or a change in medication.

People may also need to alter their diet by reducing or increasing calories, depending on whether they want to gain or lose weight. People may find it helpful to speak with a doctor or dietitian who can help them create a tailored eating plan.

If people need urgent help or need to talk with someone, they can call a helpline such as the SAMHSA helpline or call 988 to reach the Suicide & Crisis Lifeline, which is available 24/7.

Learn about foods that may help with depression.

Treatment and lifestyle changes may help people manage depression and weight changes.

Losing weight may help improve symptoms in people who have depression and obesity.

If people with depression are concerned that they are losing weight, speaking with a health professional about increasing their calorie intake, as well as checking for underlying causes, may help.

A doctor can help people work out a treatment plan to target depression and any associated weight changes. A doctor can also help people find a mental health professional if necessary.

Depression can cause weight loss or weight gain. This may be due to changes within certain body systems, a side effect of medications, or mood changes that affect eating patterns and appetite.

If people with depression find it difficult to regulate their weight, they can talk with a healthcare professional about treatment options.

Treatment may include a change in medication type or dosage, an exercise program, and a dietary plan.

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Depression and weight changes: The link and how to manage - Medical News Today

The link between obesity and mental health disorders is more significant than most people realize, and one physician researcher has been working to better understand the reasons.

Obesity has become epidemic, with the average American man now weighing 198 poundsup from 166 in the 1960sand the average American woman weighing 170 poundsup from 140 in the 1960s. Concurrently, mental disorders like depression, anxiety, ADHD, and post-traumatic stress disorder are also becoming epidemic, and Dr. William Wilson, author of Brain Drain, believes the phenomena are correlated.

While many researchers have linked several of these conditions to factors related to modern lifeeverything from sitting too much, to social isolation, to environmental contaminants including endocrine disruptersWilson believes the overarching cause is our food. Or more accurately, his findings focus on how the food we commonly eat triggers a neurological/psycho-emotional disorder he calls carbohydrate associated reversible brain syndrome or the CARB syndrome.

Wilson is the rare family physician who is also active in the research community, a combination that led to his work in the field.

According to Wilson, the long-term consumption of highly processed foods made by Big Food, or the Food Industrial Complex as he calls it, has had a profound impact on brain function. These foods are packed with high glycemic carbohydrates and sugars that drain the body of crucial neurotransmitters like dopamine, epinephrine, serotonin, and norepinephrine. This loss nudges people toward mental disorders even as it compels the body to store extra fatregardless of how much the person eats.

I noticed a strange correlation [in my patients] between certain brain dysfunction symptoms and changes in body composition, and the symptom changes always preceded the body composition changes, Wilson told The Epoch Times.

In other words, psychological factors seemed to have a causative role in weight gain.

To me, this suggested that when it comes to fat storage, the brain calls the shots, he said.

Wilson made this observation after taking the somewhat unusual step 16 years ago to begin measuring body composition using a Futrex machine. It measures body composition far more accurately than the typical method of using body mass index (BMI), which is a formula based on dividing weight by height. Unfortunately, BMI doesnt take muscle mass into account.

Even people with anorexia can still have excess body fat, Wilson says.

Over the years, Wilson has amassed a database of more than 18,000 cases, and he noticed another pattern: When body composition improved so did several psychological conditions.

A 2003 paper by Harvard researchers theorized that 14 common brain disorders may be part of an overall disease called affective spectrum disorder. The paper got Wilson thinking.

I realized they were the same symptoms associated with changes in body composition and I eventually identified 22 symptoms that fit this pattern, he said.

The symptoms that Wilson says characterize CARB syndrome are:

At the heart of CARB syndrome is a pattern of disordered eating that is linked to shifts in brain chemistry and mental health.

The symptoms of CARB syndrome can overlap with many traditional brain disorders, Wilson said, which creates confusion in the medical and scientific communities.

For example, bipolar disorder has been with us since the dawn of human civilization, characterized by mania and psychosisa complete separation from reality, he said.

Over the past 50 years, we have been seeing a lot of people with hypomania but no psychosis. The medical profession decided to call this bipolar disorder II, which, in my opinion, is wrong. These patients have CARB syndrome, which is unrelated to bipolar disorder I. If you treat them with antipsychotics, over time they get worse and gain a lot of weight.

People with CARB syndrome dont eat like normal people, Wilson explained.

In normal, healthy people without CARB syndrome, mild cravings for sugar and highly refined carbohydrates can occur, especially after consuming processed food, but these cravings tend to be mild and transitory, he said.

In those with CARB syndrome, these cravings become very intense and persist regardless of food consumed, he said. They push people to consume more of the very food that is frying their brains, triggering a vicious circle of disease and declining quality of life. There are likely multiple reasons for these pathological cravings, including fluctuating glucose levels.

Studies in scientific literature have supported Wilsons tenets. In a study published in the journal Current Nutrition Reports in 2019, researchers wrote: Dopamine receptor agonists show attenuation of obesity and improvement of mental health in rodents and humans. Modulating brain insulin and dopamine signaling in obese patients can potentially improve therapeutic outcomes.

In other words, fixing dopamine issues decreased obesity and improved mental health in the subjects.

Research published in 2017 in the journal Birth Defects Research notes that recent studies have highlighted how palatable high fat and high sugar junk foods affect brain function, resulting in cognitive impairments and altered reward processing.

Diet can lead to alterations in dopamine-mediated reward signaling, and inhibitory neurotransmission controlled by gamma-aminobutyric acid (GABA), two major neurotransmitter systems that are under construction across adolescence, the study authors wrote.

Poor dietary choices may derail the normal adolescent maturation process and influence neurodevelopmental trajectories, which can predispose individuals to dysregulated eating and impulsive behaviors.

In short, eating poorly can affect brain development and trigger disordered eating, even as it undermines impulse control.

This year, research published in the journal Behavioural Brain Research also studied links between diet and brain function in adolescent rats. The researchers looked at the role of high fructose corn syrup (HFCS), an ingredient found in almost all junk food.

While HFCS consumption has been linked to an increased likelihood of obesity and other physical health impairments, the link between HFCS and persistent behavioral changes is not yet fully established, the researchers wrote.

The present study aimed to assess whether adolescent HFCS consumption could lead to alterations in adult behaviors and protein expression, following cessation, and the researchers found it did.

Taken together, these data suggest that adolescent HFCS consumption leads to protracted dysfunction in affective behaviors and alterations in accumbal proteins which persist following cessation of HFCS consumption, they concluded.

Wilson cowrote a 2021 article with Dr. Richard Johnson, a top fructose researcher, in the journal Evolution and Human Behavior, which The Epoch Times cited earlier this year. Titled Fructose and Uric Acid as Drivers of a Hyperactive Foraging Response: A Clue to Behavioral Disorders Associated With Impulsivity or Mania? the article also buttresses the CARB syndrome concept.

Obesity has been linked, in the scientific literature, to a greater chance of contracting COVID-19 as well as a greater chance of developing complications from the disease, which Wilson also notes.

I believe that in many cases, there is a two-way connection between COVID-19 and CARB syndrome, he said. Because the brain plays a critical role in maintaining a healthy immune system, I believe that people with CARB syndrome are more prone to developing COVID-19. Once people have the illness, they dont fully recover due to their malfunctioning immune system, and they end up with what is termed long COVID-19.

If you peruse the typical symptoms of long COVID-19, they closely overlap with typical CARB syndrome symptoms.

If someone develops COVID-19 and doesnt already have CARB syndrome, they are more likely to develop it down the line, Wilson said.

Thats because COVID-19 alters brain function, making individuals more prone to developing other brain disorders like CARB syndrome. Thus, COVID-19 and CARB syndrome seem to be connected in a deadly dance into sickness and diminished quality of life, he said.

Because neurons dump neurotransmitters when exposed to high glucose levels, and the body then excretes them, Wilson said he gives patients precursors of neurotransmitters such as the amino acids L-tyrosine, DL-phenylalanine, and 5-hydroxytryptophan (5-htp) and sees their condition improve.

I also add L-glutamine, an amino acid that helps to suppress those pesky cravings for sweet and starchy food, he said.

Not surprisingly, more healthful and conscientious eating makes a difference in those suffering from negative diet/brain connection, said Wilson, who offers some recipes on his website CarbSyndrome.com.

As a final word, Wilson said, CARB syndrome is preventable, reversible, and treatable, and no one should be discouraged.

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Martha Rosenberg is a nationally recognized reporter and author whose work has been cited by the Mayo Clinic Proceedings, Public Library of Science Biology, and National Geographic. Rosenbergs FDA expose, 'Born with a Junk Food Deficiency,' established her as a prominent investigative journalist. She has lectured widely at universities throughout the United States and resides in Chicago.

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The Dire Connection Between Diet and Obesity, Depression, and Anxiety - The Epoch Times

A new study has linked air pollution to women's weight. (Getty Images)

Nearly 42% of adults in the U.S. are now considered to have obesity, but there's no easy explanation why. After all, many contributing elements determine a person's weight, including genetics, muscle mass, diet, exercise routine and environmental factors. But a new study found one surprising contributor to weight, as far as women are concerned: air pollution.

The study, which was published in the journal of the American Diabetes Association, Diabetes Care, analyzed data from 1,654 women from the Study of Womens Health Across the Nation, a multi-site, long-term study designed to examine the health of women during their middle years. Data collected from the women, who had a median age of 49.6, included body size and body composition. The researchers also tracked annual air pollution exposures.

Here's what they found: The more air pollution the women were exposed to, the greater their risk of developing obesity. Air pollution exposure was specifically linked to higher body fat, a higher proportion of fat and a lower lean body mass in women who are in their middle years. Women exposed to air pollution had an increase in body fat of 4.5% or about 2.6 pounds.

The researchers also looked at how air pollution and physical activity influenced body composition and found that high levels of physical activity were a good way to offset exposure to air pollution.

The lead author of the study, Xin Wang, a research investigator in the Department of Epidemiology at the University of Michigan School of Public Health, tells Yahoo Life that he and his team wanted to identify and study "modifiable risk factors, including exposures to environmental pollutants," to help identify people who are at high risk for having obesity.

Wang says it's not surprising that air pollution may play a role in the development of obesity. "If we look at history, it is not hard to find that the fast rise in obesity prevalence has paralleled the increasing exposure to environmental pollutants," he says. Wang notes that research has already linked exposure to air pollutionincluding fine particulate matter, nitrogen dioxide and ozone to increases in inflammation of fat tissue, along with a slew of other factors that are "tightly linked to obesity."

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It's easy to assume that air pollution could increase a person's chances of developing obesity because it keeps people indoors, but it's more complex than that, Dr. Fatima Cody Stanford, an obesity medicine physician and clinical researcher at Massachusetts General Hospital, tells Yahoo Life. "Research shows that it appears that air pollution may lead to metabolic dysfunction meaning, it affects your metabolism and how your body stores cholesterol," Stanford says. "Air pollution also seems to be tied to chronic disease onset, whether it's diabetes or obesity."

But, she adds, "when you have air pollution, of course it can disrupt regularly physical activity, particularly in an outdoor setting."

As for exercise helping to combat the impact of air pollution on weight, that is correlated with the benefits of exercise in general, Dr. Mark Conroy, an emergency medicine physician at The Ohio State University Wexner Medical Center, tells Yahoo Life. "Exercise has long been viewed as having a strong association with improved health and body composition," he says. "In individuals with high levels of inflammation, exercise can lower those levels, improve metabolism and promote fat loss."

Stanford cautions against blaming obesity on air pollution alone. "Obesity is a complex, multifactorial relapsing-remitting disease," she says. "Everyone that has obesity may have it for a variety of different reasons. For some, air pollution may be one of the things that leads to some of the disease that people have but, for many, there are multiple factors that play a role." She lists among these family history, medications and chronic stress. "It's important for us not to just single out one factor as being the reason why people have obesity," she says.

Wang points out that the study was conducted on a specific population midlife women who were exposed to a specific range of air pollution (the median annual PM2.5 concentration ranged from 12.3 g/m3 to 15.9 g/m3). As a result, it's not possible to conclude that the findings apply to everyone. "However, our findings call for more studies, especially those with high exposed population, to confirm the association between air pollution and obesity," he says. "This will help find out whether air pollution is an important contributor to the epidemic of obesity and establish the foundation for future studies for intervention strategies."

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Obesity risk in middle-aged women linked to air pollution in new study - Yahoo Life

Noom confirmed another round of layoffs at the digital weight loss company this week, the latest in a spate of workforce reductions at health tech companies.According to reporting by TechCrunch, Noom let go of about 500 workers, or around 10% of its staff, largely affecting its coaching team.

This marks the second round of layoffs at the company this year. Insider first reported in April that Noom was cutting about a quarter of its coaches as part of a strategy change in its coaching model.

"Noom has experienced extraordinary growth over the past several years, and its essential that we are structured in a way that enables us to continue growing over the long term. We recently made the difficult decision to reduce the number of Noom employees. We are deeply grateful for their contributions to Noom, and we wish them continued success," a Noom spokesperson wrote to MobiHealthNews.

THE LARGER TREND

Founded in 2008, Noom raised a massive $540 million Series F round in 2021. At the time, Bloomberg reported it was valued at $3.7 billion. The company said it planned to use the cash to expand outside weight loss and later launched a stress-management product dubbed Noom Mood.

But Noom has faced pushback for its weight loss model, which some have critiqued for too-low calorie recommendations and insufficient support from coaches with high caseloads.

Earlier this week, TripAdvisor announced the hire of Noom CFO Mike Noonan, who will take over for its retiring executive at the end of the month. The company is also looking for a new CEO to replace cofounder Saeju Jeong, who is staying in his role until Noom finds a successor.

A number of other digital health and health tech companies have announced layoffs this year. Connected fitness giant Peloton recentlylaid off another 500 workers, its fourth round of reductions this year, as the company executes a financial turnaround plan.

COVID-19 testing and vaccination startup Curative announced it was laying off 109 workers last month as it shifts focus to launching a new health plan.

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Digital weight loss company Noom confirms another round of layoffs - Mobihealth News

According to most research, your doctor is correct: Yo-yo dieting can be taxing on both the body and mind.

If youve ever played with a yo-yo, you know it requires a certain amount of force, so the analogy here is an appropriate one. Assuming youre not seriously ill, rapid weight loss demands forceful change. In yo-yo dieting, people frequently take extreme measures like drastically cutting calories or restricting whole categories of food. Its difficult to maintain because food gives us energy, pleasure and comfort, and yanking it out of reach has inevitable physical and psychological repercussions.

Everyones body is unique, but repeated phases of feast and famine have predictable results. Heres what we know.

When you cut calories, your body utilizes both fat reserves and muscle mass for fuel. In other words, weight loss isnt exclusively fat. Youre likely losing muscle, too.

As you may know, muscle burns more calories than fat, so when you have less muscle, your metabolism decreases, requiring fewer calories to maintain your current weight. If you start eating more calories after losing that muscle, your body will probably regain fat more easily than muscle tissue. Over time, yo-yo dieting can change your body composition, and, with a higher percentage of body fat, sustaining weight loss grows more difficult.

One thing to keep in mind: If youre losing weight, strength training and eating adequate protein helps your body maintain muscle mass. The recommended dietary allowances for protein vary depending on a persons age and activity levels. A sedentary adult needs 0.8 grams per kilogram of body weight while someone engaged in strength or endurance training might require up to 1.7 grams per kilogram. For someone who weighs 180 pounds, the ideal range would be 65 to 138 grams of protein per day. But to keep your muscles strong and ready to work, eating protein isnt enough. You have to exercise, too.

Leptin is a hormone that helps signal when youre full and its time to stop eating. It comes from fat cells, so when you create a calorie deficit and lose fat, less leptin is released into your blood, leading to a potential increase in appetite.

Unfair as it may be, losing weight makes you hungrier, and the lower metabolism mentioned above makes you burn fewer calories. When you gain and lose, as you do yo-yo dieting, you can see how you might end up less satisfied and possibly heavier than you were in the first place.

A 2021 meta-analysis of studies including over 250,000 people found individuals who experienced weight cycling had a 23% increased risk of developing diabetes than those who didnt weight cycle. While the researchers stress that more studies are needed, evidence suggests this risk could be caused by metabolic disturbances, such as insulin resistance, elevated triglycerides and abdominal fat accumulation.

Weight cycling can also contribute to heart disease. According to a study of more than 9,500 people in the New England Journal of Medicine, body weight fluctuations are associated with higher mortality and a higher rate of cardiovascular events independent of traditional cardiovascular risk factors.

To your doctors point about the difference between staying overweight and yo-yo dieting, a study that followed several thousand young people (ages 18 to 30) for 15 years found those who maintained a stable body mass index (BMI) over time experienced a minimal progression in risk factors and lower incidence of metabolic syndrome regardless of their starting BMI. Simply put, participants that started out heavier but maintained their weight did not have increased risk of cardiovascular disease and type 2 diabetes compared with folks who put on weight over time.

You probably dont need me to tell you that dieting can be infuriating. And for some, it can trigger depression. A study of 2,700 U.S. adults in the fall of 2020 found weight cycling to be related to reported depressive symptoms in both men and women, regardless of a persons starting weight.

Anyone at any weight can struggle with their body, and anyone at any weight can feel confident and strong.

I have to remind my clients sometimes that being thin doesnt automatically equate to being happy or healthy.

In the above study, fluctuations in weight were also correlated with something the researchers called internalized weight stigma, defined as the extent to which a person believes negative weight-related stereotypes (such as people with larger bodies have less willpower, are less competent or are unattractive) to be true of themselves.

Weight stigma shows up repeatedly in research associated with poor body image, lack of confidence in dietary choices and lower health-related quality of life, as well as a greater likelihood of weight gain, weight cycling, perceived stress and eating to cope.

Feeling badly about our bodies doesnt make us more likely to treat them well. It makes us more likely to be stressed out and seek coping mechanisms that make us feel better as quickly and efficiently as possible.

Are You Tired Of Yo-Yo Dieting?

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Hey, Health Coach: What Are The Long-Term Effects Of Yo-Yo Dieting? - Forbes

It may be obvious to some, but exercising with a friend is more motivating than going solo, according to new research published today.

And the evidence isnt just anecdotal.

Theres actually a newly developed mathematical model incorporating the influence of social interactions on community exercise trends.

It suggests interacting with moderately active people can influence sedentary people to become more active.

The research was developed by a team led by Ensela Mema, PhD, an assistant professor at Kean University in New Jersey.

According to the researchers, the 2018U.S. Department of Health and Human Services guidelines recommending the types and amounts of physical activity havent inspired much improvement in daily exercise routines.

So, Mema and colleagues looked at previous research showing social interactions with peers can play a key role in boosting physical activity within a community. They developed a mathematical model simulating how social interactions can affect a populations exercise trends over time.

Using data from the U.S. Military Academy, the simulations showed populations with decreasing physical activity and sedentary behavior were most common in the absence of social interactions.

However, when simulations included social interactions between sedentary and moderately active people, they became more physically active in the long term. In simulations where moderately active people became more sedentary over time, overall physical activity trends plummeted.

We have traditionally directed physical activity interventions by engaging sedentary individuals to become more active, the researchers said in a statement. Our model suggests that focusing on the moderately active population to sustain their activity and increasing their interactions with sedentary people could stimulate higher levels of overall physical activity in the population.

Though the simulations werent validated with real-world data, the researchers said they still provide new insights that could inform public health efforts.

They recommend social activities designed to boost interactions between sedentary and moderately active people.

Experts say theres not only an increased level of enjoyment with group exercise, theres also accountability, making it more likely people show up and get results.

Depending on the individuals personality, expectations, experience, and motivation, everyone can respond differently and uniquely to a more social exercise environment, said Ryan Glatt, a personal trainer and brain health coach for the Pacific Neuroscience Institute at Providence Saint Johns Health Center in California.

Whereas some individuals may feel competitive, that sense of competition can be both friendly and playful or aggressive and serious, Glatt told Healthline. Conversely, others can compare themselves to others, which can either lower or increase confidence depending on the context.

Some individuals are more internally accountable, where they will never miss a commitment they make to themselves, and others are more externally accountable, where they are more likely to exercise when they have an external accountability system, he added.

Noah Neiman, the co-founder of Rumble Boxing in New York City, told Healthline that humans are a communal species, so getting better results by exercising with others just makes sense.

He said communal exercise is a breeding ground for the elevated effort thats truly necessary to make a lasting positive impact on your mind and body.

We survive and thrive in packs, Neiman said. Numerous studies show that having a strong peer group has noticeable effects on our physical health and psychology. Its important to exercise and its important to get your social time in. Those two dont necessarily have to go hand in hand. I wanted to create Rumble (Boxing) because I wanted to combine those two very important elements.

Matthew Stultz, PhD, an exercise physiologist at Yale New Haven Hospital in Connecticut, told Healthline theres a long history of evidence showing the benefits of group exercise.

Experiments back to 1898 Travis Triplett (at Indiana University) demonstrate that working out with someone can help you to work harder (and) go faster, which is called social facilitation, Stultz told Healthline. In this case, two people running with each other push each other along to run at a faster pace.

But Stultz cautioned the opposite can happen as well.

You can feel compelled to slow down if your partner is in worse condition and this is probably why some people feel compelled to work out alone. They dont want to be impeded by someone elses lack of effort or inability to keep up, Stultz explained. I suggest that you work out with someone similar to you and with similar goals, fitness level, and drive, or be willing to step up to that level soon.

Stultz also said employing personal trainers is often the result of wanting to interact and be motivated by someone else.

Some people prefer to workout side-by-side with others and need the social interaction and accountability; thats why personal trainers exist, that, and the expertise (and) guidance, Stultz told Healthline. Many others just need to be in the same vicinity of other people working out, and not working out with them, per se.

Danielle Cote, the director of training operations for national chain Pure Barre, told Healthline its important to balance your approach to group exercise.

Some people find success in scheduling their workouts and treating them like they are mandatory meetings that cannot be rescheduled, Cote said. It can be easy to move yourself down the priority list, especially as the day goes on. Find a time that works best for you and schedule, whether it is the same time each day you are working out, or it needs to shift based off other obligations and commitments.

Cote added its important to celebrate progress rather than letting any comparative shortcomings affect your motivation.

Remember to give yourself grace, Cote said. Outside of your workouts theres a lot of demands youre met with on a day-to-day basis and lifestyle factors are a big part of this as well. Oftentimes, individuals may focus on what type of progress theyve made, when there are so many components to consider.

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Need Motivation to Exercise? Find an Active Friend - Healthline

Study design and subjects

We performed two studies: a longitudinal study on the changes in the quadriceps femoris muscle thickness in women with normal pregnancy, both during pregnancy and the postpartum period (study 1), and a prospective comparison study on the quadriceps femoris muscle thickness during pregnancy and the postpartum period in women with normal pregnancy and women treated for TPL with bed rest (study 2) between June 2014 and March 2016. The Ethics Committee of Tokushima University Hospital reviewed and approved the study (Approval number 2037-1), and written informed consent was obtained from all participants. All experimental protocols were designed according to the Declaration of Helsinkis ethical principles and performed in accordance with the Ethical Guidelines for Medical and Health Research Involving Human Subjects.

The study population consisted of 26 pregnant women aged 2340years. We recruited the participants from the outpatient clinic of the Department of Obstetrics and Gynecology, Tokushima University Hospital between June 2014 and March 2016 for the longitudinal study. Women with hypertensive disorders of pregnancy, diabetes mellitus, gestational diabetes mellitus, maternal complications requiring medication, prenatally diagnosed severe fetal malformations, and those who were prescribed bed rest for any other reason were excluded. All included women had singleton pregnancies lasting 37weeks or more. Muscle thickness of the proximal, intermediate, and distal points of the rectus femoris and vastus intermedius muscles were measured using ultrasonography at 1113, 26, 30, and 35weeks of pregnancy, and at 35days and 1month postpartum. We used the food frequency questionnaire software (Excel Eiyoukun FFQg version 3.0; Kenpousha, Tokyo, Japan) for evaluating the caloric and protein intake of the outpatient participants35. Physical activity was assessed with the Japanese version of the international physical activity questionnaire (IPAQ), which was used to evaluate physical activity in different domains36,37. Each domain assesses walking, with moderate and vigorous physical activity performed for at least 10min each day per week. By using the IPAQ, we calculated an average metabolic equivalents (METs) score for total physical activity performed per week in MET min/week38.

The position of the participants during ultrasonographic measurements, and the choice of the site for measurements on limbs were the same as those described in a previous study9. We measured the muscle thicknesses of the quadriceps femoris at the anterior aspect of the right leg using a real-time B mode ultrasound imaging device (Hi Vision Preirus; Hitachi, Tokyo, Japan) with a 7.5MHz linear-array probe (EUP-L74M). To improve acoustic coupling without compressing the dermal surface, a water-soluble transmission gel was placed over the scan head. The transducer was held perpendicular to the skin surface. Images were captured, stored on the hard disk of the ultrasound machine, and then muscle thickness was measured using on screen calipers (Fig.3). All measurements were performed with the participants in the supine position, meaning full extension (passively) at the knee and elbow joints. Mean muscle thickness was calculated as the mean of five consecutive measurements of each muscle site, and all measurements were performed by the same experienced investigator.

Ultrasound image of the rectus femoris and vastus intermedius.

The quadriceps femoris muscle is subdivided into four separate muscles in front of the thigh: vastus lateralis, located in the lateral superficial part; vastus medialis, located in the medial superficial part; rectus femoris, located in the middle superficial part; and vastus intermedius, located between vastus laterals and vastus medialis, in the deep part of the front of the thigh. We measured the muscle thickness of the rectus femoris and vastus intermedius separately at the proximal, intermediate, and distal points. These points were determined as follows: proximal point, on the anterior surface, 25% proximal to the point between the anterior superior iliac spine and upper pole of the patella; intermediate point, on the anterior surface midway between the anterior superior iliac spine and upper pole of the patella; distal point, on the anterior surface, 75% distal to the point between the anterior superior iliac spine and upper pole of the patella (Fig.4).

Ultrasonographic measurement sites on the rectus femoris (A) and vastus intermedius (B). Proximal point, on the anterior surface, 25% proximal to the point between the anterior superior iliac spine and upper pole of the patella; intermediate point, on the anterior surface midway between the anterior superior iliac spine and upper pole of the patella; distal point, on the anterior surface, 75% distal to the point between the anterior superior iliac spine and upper pole of the patella.

We recruited 15 pregnant women who were admitted to our hospital at less than 30weeks of pregnancy and treated with bed rest for TPL. We compared the muscle thickness in these women with that in the 26 normal pregnant women included in study 1. Cases with regular objective uterine contractions and/or significant cervical changes (dilation and/or effacement and/or short cervical length) were diagnosed as TPL. All 15 women with TPL were treated with bed rest and ambulation restricted to bathroom privileges, and intravenous ritodrine hydrochloride. The bed rest and intravenous ritodrine hydrochloride were continued until 3536weeks of pregnancy. Dietary supplement in the hospital included 626mg of calcium, 1145mg of phosphorus, 7g of vitamin D, and 2000kcal/day on an average. Women with hypertensive disorders of pregnancy, diabetes mellitus, gestational diabetes mellitus, maternal complications requiring medication, prenatally diagnosed severe fetal malformations and those who had received glucocorticoid treatment or magnesium sulfate treatment were excluded from the study. All women had singleton pregnancies lasting 35weeks or more. We measured the muscle thickness at the same six sites as in study 1 at 30 and 35weeks of pregnancy, and then at 35days and 1month postpartum. We used the same frequency questionnaire software as in study 1 for outpatient participants, and we calculated the intake of protein and calories from the hospital meals given to the inpatients. Physical activity was assessed using the same questionnaire as in study 1.

To assess the reliability of the muscle thickness measurements, the observer made two sets of ultrasonic measurements on 17 pregnant and postpartum women who were not participating in study 1 and study 2. Two sets of measurements were taken 30min apart. In each set, five measurements were performed at all six muscle sites. The investigator was blinded to the results of the measurements displayed on the ultrasound machine during the tests, and the order of the measurement sites was randomized in order to prevent memory bias. Intraclass correlation coefficients for the proximal point of the rectus femoris, intermediate point of the rectus femoris, distal point of the rectus femoris, proximal point of the vastus intermedius, intermediate point of the vastus intermedius, and distal point of the vastus intermedius were 0.95, 0.99, 0.99, 0.99, 0.99, and 0.99, respectively. Testretest intra-examiner reliability was considered high for all measurements. Testretest inter-examiner reliability was also high for all measurements, with the intraclass correlation coefficients for the proximal point of the rectus femoris, intermediate point of the rectus femoris, distal point of the rectus femoris, proximal point of the vastus intermedius, intermediate point of the vastus intermedius, and distal point of the vastus intermedius, being 0.77, 0.7, 0.75, 0.87, 0.99, and 0.84, respectively.

Data were expressed as meanstandard deviation, medians and IQRs, and proportions (%). Fishers exact test, student t-test, and MannWhitney U test were used for statistical analysis of the baseline characteristics. Differences in the muscle thickness between the groups were compared by the students t-test (in the cross-sectional study) or a repeated measures ANOVA (in the longitudinal study), while multiple comparisons in the longitudinal study were performed using the paired t-test with Bonferroni post-hoc correction. All statistical analyses were performed with EZR (Saitama Medical Center, Jichi Medical University, Saitama, Japan), which is a graphical user interface for R (R Foundation for Statistical Computing, Vienna, Austria). More specifically, it is a modified version of R commander designed to add the statistical functions that are frequently used in biostatistics39. All p-values were two-tailed, and was set at a significance level of 0.05.

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Ultrasonographic changes in quadriceps femoris thickness in women with normal pregnancy and women on bed rest for threatened preterm labor |...

Whether you want to drop a few pounds to feel healthier or shed a more significant amount for a medical reason, it's not always easy to lose excess weight. If you find yourself in a weight loss rut, then you may be making some of the most common weight loss mistakes.

In creating a healthy diet and exercise routine for weight loss, you may find yourself becoming overwhelmed by different pieces of advice online. Perhaps you've heard that intermittent fasting is a good tactic. Or maybe you've read that cutting out fruit can help reduce your sugar intake. Unfortunately, many of these common techniques don't always work in the long run.

To find out more, we chatted with a few nutrition experts to get some tips on avoiding these weight loss mistakes. Along with trying the best protein powder for weight loss, you could try implementing these tips to quickly see results.

A common mistake people make when trying to lose weight is to limit their food intake during the day. As Noom (opens in new tab) coach Ashley Bannister, MS RD LD, explains: "Not eating enough throughout the day often leads to overeating later or at night."

"Eating more of your calories later in the day rather than earlier in the day may make weight loss more difficult and challenging," adds Dr. Joan Salge Blake (opens in new tab), EdD, RDN, FAND, nutrition professor at Boston University.

"The old adage, eat breakfast like a king, lunch like a prince and dinner like a pauper may be the new mantra, as emerging research confirms the benefits of this eating pattern."

In one study by The Obesity Society (opens in new tab), women who ate a high calorie breakfast rather than a high calorie dinner lost 19 pounds and twice as many inches from their waists.

"By skipping meals to lose weight, you will likely eat bigger portions later in the day and opt for quick convenient foods because your body will be signaling hunger," explains registered dietician Patricia Kolesa. "Eating consistently can lead to less hunger and longer term weight loss."

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If you've created a healthy meal plan for yourself and you still can't seem to lose weight, you may be increasing your calorie intake by drinking. Many popular drinks, such as soda and wine, contain a surprising number of calories and can make weight loss harder to achieve. Even some takeaway coffees can contain over 500 calories with added syrups and sweeteners.

"To avoid this mistake, opt for low or no calorie beverages like water, seltzer water and non-fat milk in coffee," says Bannister. Our four iced coffee protein shake recipes can also give you a protein fix to stop you snacking between meals.

A common weight loss error is to simply reduce how much you eat, without changing what you eat. According to the experts, reconfiguring how you build your plate of food is a better approach.

"An important waist trimming factor is to change the look of your plate," says Bannister. "For all of your meals, make half of your plate vegetables. Vegetables are full of fiber and water, so they are going to fill you up before they fill you out. Bulk up your plate with lower calorie, satisfying foods."

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Did you know that chewing can actually make a big difference to how you digest your food? After all, digestion doesn't begin in the stomach, it begins in the mouth.

As it turns out, many of us aren't actually chewing properly before swallowing. "Chewing your food longer breaks it down more, which helps your stomach digest it," explains Edibel Quintero, a registered dietitian. "Conversely, if the food is not chewed well enough, you not only eat more because the brain does not signal that you are full, but you also swallow much air, leading to bloating and pain."

Another common mistake is focusing too much on food and not enough on hydration.

"Because people often confuse a feeling of hunger with thirst, they eat when they dont want to," says Quintero. "Drinking water will not only prevent this but will also suppress the appetite."

Why not arm yourself with the best water bottle to help you stay hydrated?

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While fad diets may sound like the quick fix you've been looking for, they rarely give the results you hope they will because they often involve being overly restrictive. You may lose some weight at first, but it can be hard to maintain your weight loss when the diet ends.

"These plans may lead to weight loss in the short term, but often end up backfiring when youre unable to sustain the changes you made, which can lead to weight regain," says Bannister. "Instead, focus on fruits, veggies, whole grains, and lean proteins for a well balanced diet, and dont be afraid to enjoy a treat."

It's also helpful to work with a dietician to create a customized plan tailored to you, says Vandana Sheth (opens in new tab), registered dietitian nutritionist and author of My Indian Table: Quick & Tasty Vegetarian Recipes (opens in new tab).

Many people take the step to buy more healthy foods, but find that they dont end up eating them. Often, this can be related to how they physically store their groceries.

"If your fridge is full of tasty but not very healthy food, and the vegetables are hidden deep in it, it can be difficult for you to change your eating habits," says Quintero.

"Instead, put vegetables and other healthy products in an obvious place in the kitchen, as to some extent, we eat with our eyes, so when we see food, we crave it. In the same way, hiding less healthy products reduces our need for them."

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If you're actively trying to lose weight, chances are you're keeping track of your progress pretty closely. But this habit isn't always as helpful as you may think.

"Checking the scale leads to increased stress," says Kolesa. "Plus, weight fluctuates on a daily basis based on fluid and sodium intake, stress levels and menstrual cycles."

It's natural to assume that cutting out certain foods will help you to lose weight. But the opposite approach is sometimes better.

"Weight loss is typically about adding food groups, not restricting, because this can lead to overeating different food groups," says Kolesa.

"You want to aim to balance out the meal and manage portions of foods so you're getting as consistent of intake of each food group as often as possible, while still enjoying your favorite foods in moderation."

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In today's busy world, it can be hard to find time to get active especially if you work at a desk all day. While you may be exercising to lose weight, it can be even more helpful to stay active every day.

"Even if were exercising during the day, if youre sitting throughout the rest of your day you may overestimate your caloric needs," says Bannister. "Instead, try to get up once an hour, or walk or ride a bike instead of using other modes of transportation when you can, park further away in parking lots and take the stairs. Just get moving!"

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The most common weight loss mistakes and how to avoid them - Fit and Well

Losing weight can be a difficult task. It requires dedication, time, and effort. And most importantly, it requires a calorie deficit. This guide will discuss how to create a calorie deficit healthily so that you can lose weight without harming your body. We will cover everything from calculating your basal metabolic rate (BMR) to creating meal plans that help you reach your goals. So, whether you're just starting your weight-loss journey or have been struggling for years, this guide is for you!

Diet: Eating less food is the most common way to create a calorie deficit. This can be accomplished by reducing portions, choosing lower-calorie foods, or simply eating fewer meals throughout the day. Of course, this approach requires willpower and discipline. But if you're serious about losing weight, it's a necessary step.

Exercise: The second way to create a calorie deficit is through training. When you exercise, you burn calories. And the more intense the movement, the more calories you'll burn. So, if you want to lose weight quickly, you need to find ways to incorporate more exercise into your life. This could mean going for a jog every morning, taking the stairs instead of the elevator, or even signing up for a fitness class.

The number of calories you should eat to lose weight depends on your basal metabolic rate (BMR). Your BMR is the number of calories your body burns at rest. To calculate your BMR, you can use this online calculator.

Of course, it's not always that simple. You'll need to create a more significant calorie deficit to lose weight faster. And if you want to lose weight slowly (or maintain your current weight), you can create a smaller calorie deficit. It all depends on your goals and how much weight you want to lose.

There is no one-size-fits-all answer to this question. The best foods to eat when trying to lose weight fit into your calorie deficit. So, if you're trying to lose weight by eating 1500 calories daily, you might choose to eat lean protein, vegetables, and fruit. These foods are all relatively low in calories, so they'll help you reach your goal without making you feel too hungry.

Of course, other factors should be considered when choosing the best foods for weight loss. For example, you might want to focus on foods high in fiber or protein, as these nutrients can help you feel fuller for longer. And you might want to avoid processed foods, as they tend to be high in calories and low in nutrients.

There are a few things to remember when creating a nutritional calorie deficit. First, you must ensure your calorie deficit is not too large. If you create a deficit that's too big, you might start to feel hungry all the time or even experience other adverse side effects. So, it's crucial to find a balance that works for you.

Second, you must ensure that your diet is still balanced and nutritious. Just because you're eating fewer calories doesn't mean you can eat whatever you want. Instead, you must focus on getting enough vitamins, minerals, and other nutrients from whole foods. And finally, remember that sustainable weight loss takes time. If you try to lose weight too quickly, you're more likely to give up or even gain back the weight you've lost. So, focus on making gradual changes you can stick with in the long term.

The most important thing is to find a plan that you can stick with in the long term. Weight loss is not a sprint; it's a marathon. And if you want to reach your goals, you need to find a sustainable way of eating and living that you can maintain for the rest of your life.

If you think your mental health might be playing a role in your weight loss journey, you must talk to a professional who can help you create a successful plan. With the right support, you can overcome challenges and reach your goals.

Healthily losing weight requires creating a calorie deficit. This can be done by eating fewer calories, exercising more, or both. It's also essential to ensure that your diet is still balanced and nutritious and focus on gradual, sustainable changes. Finally, remember that your mental health plays a role in your weight loss journey, and seek help if you're struggling. You can achieve your weight loss goals and improve your overall health with the right approach.

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A Comprehensive Guide on Creating a Calorie Deficit and Losing Weight in a Healthy Way - SWAAY

Published: Published Date - 05:55 PM, Sun - 31 July 22

A weight loss program is necessary if you wish to track your progress and see your desired results. When you are on your weight loss journey, sticking to a weight loss plan that is customized for you is much more beneficial than just including random changes in your diet.

However, not all weight loss program works for everyone. A weight loss program looks into your past medical history, body type, lifestyle, and your sleeping and eating patterns, and it is designed after that. So, it is essential to consider certain things before you choose your weight loss plan. Dietitian and nutritionist Tanvee Tutlani firmly believes that everybody is different, so the requirement varies too. She has different weight loss programs for women suffering from PCOS and PCOD, a curated program for post-pregnancy weight gain and one for obesity.

Tanvee feels that your weight loss plan does not only mean having a diet chart and an exercise routine. An effective weight loss program will significantly change your physical health and lead you toward a healthier lifestyle.

So, here are 5 key things to consider before choosing a weight loss program

1. long-term plan

Weight loss plans that promise to shed kilos within a week or two weeks often wreak havoc on the body. While you may have temporary results, there are high chances of gaining weight again once the plan is done. So, it is important to opt for a weight loss plan that is long-term and aids in the long run for your body. A long-term plan will help you change your unhealthy habits or eating disorders which are beneficial for your health.

2. A customized diet plan

Skipping your favorite meals and substituting them with plain, bland foods will not keep you motivated during your weight loss journey. Nutrition plays an 80% role in your weight loss journey. While choosing a weight loss plan, opt for those where you can have your preferred food in their healthier version. Also, the diet must be realistic. A complicated diet plan makes it easy to lose track and feel discouraged.

3. Physical activity of your choice

Exercise is required to cut off that extra flab from the unwanted body parts. However, never opt for an activity or an exercise routine you detest. If you prefer a Zumba workout or like to go for a run, choose that. So, having a flexible weight loss plan is necessary as it will allow you to pick and choose as per your preferences.

4. Having monthly goals

One of the most effective ways to see positive outcomes in your weight loss journey is to have monthly goals. A curated weight loss plan will have certain goals that will keep you on track and will rejuvenate you every month to hit the next target.

5. A well-researched weight loss plan

Consult a certified dietitian and nutritionist for your weight loss plan. They will do thorough research on you and will suggest you the best suitable weight loss plan. When your plan comes from a credible source, you see quick results and are free from any harmful side effects of a particular plan.

Make your weight loss journey fun by picking the right one for yourself.

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5 things to consider while choosing an effective weight loss program shares Dietitian Tanvee Tutlani - Telangana Today

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