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If you are trying to manage your weight in a healthy way, you may think that means doing without the craveable taste of frozen sweet treats. And while it is true that eating frozen snacks that are loaded with added sugars, fat, or empty calories won't do you any favors in the weight management department, there are some better-for-you choices available in the frozen novelty aisle that can support your wellness efforts without compromising on taste.

From frozen treats made with sugar alternatives instead of table sugar to sweet chilly treats that lean on the natural flavor of fruit instead of empty calorie ingredients, the better-for-you options are abundant (and thank goodness for that).

If you want to do without frozen desserts that are ultra-sugary and empty calorie-laden, here are four frozen dessert choices that fit the billallowing you to have your cake (or pop) and eat it too. Read on, and for more on how to eat healthy, don't miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Sorbet is the ultimate sweet treat that hits the spot on a warm summer day. But for those people who want to enjoy a fruity sorbet treat while supporting their health and wellness goals, Halo Top Mango Sorbet fits the bill. This sorbet contains only 100 calories per serving and a whopping 55% less sugar per serving than leading frozen fruit sorbet options, making it a treat that you can feel good about eating.

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Wyman's Just Fruit & Banana Bites are dairy-free and made with wild blueberries and strawberries for the perfect grab-and-go snack and refreshing treat. At just 40 calories per serving and perfectly portioned, this frozen treat is as fun to eat as it is good for you. Bonus? Wild blueberries have twice the antioxidants than ordinary blueberries.6254a4d1642c605c54bf1cab17d50f1e

A fudge bar that comes with a boost of probiotics and only contains 80 calories per serving is a dream come true for frozen treat lovers who have some serious health goals.

Data shows that the inclusion of probiotics in a diet is linked to weight loss and a reduction in BMI. And the fact that this pop contains 6 grams of protein per serving adds a satiety factor to eating this treat too, which may ultimately help people eat less over the long term and support their weight loss goals.

If you are a lover of the old-school fudge bars, making the swap to Yasso Chocolate Fudge Bars will provide you with the same satisfying taste but with an extra boost of weight management-supporting yogurt live cultures, protein, and micronutrients like calcium and potassium.

Sweetened with monk fruit juice and allulose instead of added sugars, this no-sugar-added frozen treat from Chloe's contains only 50 calories per pop. These treats are a great alternative to classic fruit pops that are jam-packed with added sugars and artificial colors for those who want to manage their weight in a delicious way.

Lauren Manaker MS, RDN, LD, CLEC

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4 Best Frozen Desserts for Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That

This study aimed to investigate the potential differences in the health status of recreational half-marathoners, marathoners/ultra-marathoners, and 10-km runners. Mental health, BW and BMI, the prevalence of chronic diseases and hypersensitivity reactions, medication and supplement intake, smoking habits, food choice from ingredients to be avoided or desired, and regular or routine health checkups were measured and compared between the study groups. The main findings were (1) that while no association between race distance and seven health dimensions were found, chronic diseases and hypersensitivity reactions had a significant association with race distance, and (2) compared to 10-km and marathon/ultra-marathon runners, half-marathoners showed a tendency towards better scores in six out of eight dimensions of health (BW/BMI, mental health, chronic diseases and hypersensitivity reactions, medication intake, smoking habits, and health care utilization) with an average score of 77.1%; the half-marathon distance was found to contribute best to the overall health status among endurance runners.

Interestingly, only 8% of half-marathon runners and 10% of the overall sample reported sport for health as the basic assignment to a sports area, while sport for leisure (54% of total participants, 64% of half-marathoners) and sport for performance (36% of total participants, 28% of half-marathon runners) were ranked higher. Hobby and health with 34% and 19% of total participants, respectively, were ranked highest among other initial motives for running, with no considerable difference between the study groups. The number of completed races shows that endurance athletes in the present study are not novices but rather active in recreational (not professional) running. It has been shown that recreational participation in running activities could affect some health-related findings49, which could be linked to the participants slight emphasis on specific personal achievements versus the joy of running (53% vs. 47%) as the main goal to participate in running events. Consistent with the present findings, it has been reported that the joy of running races was a top reason, and winning was identified as an unimportant reason to participate in running events4. Although health was the second-highest ranked reason among the seven motivations for running, it could be considered as the 1st rank (by 44%) when pooled with two other health-related motivations (BW loss and maintenance). This finding is consistent with the literature available, with the main underlying intention probably being to achieve the advantageous effects and pronounced benefits associated with health1,4, especially for long-term adherence to running activity4,50. Running is expected to be a powerful strategy in the prevention of diseases, promotion of health, and maintenance of a good state of health, especially in elderly populations with an age of50years50.

Four out of five endurance runners in this study were found to have a BW that corresponds to a healthy BMINORM. Half-marathoners most often matched the BMINORM and consequently had higher health scores compared to marathoners/ultra-marathoners and 10-km runners. However, 10-km runners were found to have lower BW than half- to ultra-marathoners, nicely matching their reports where BW loss was ranked 2nd highest motivation to start running. In addition, the higher score of 10-km runners in food choices compared to runners over longer distances could be partially associated with the existing findings regarding their trend toward having a lower BW. Another justification could be the higher number of vegan runners in 10-km compared to half-marathon and marathon/ultra-marathon groups in the present study.

About 25% of runners in the present study stated BW management (loss: 18%, and maintenance: 7%) as the reason to start running. However, the half-marathoners seem to established a good balance between running-induced energy required and dietary intake, as they reported least often a decrease in BW due to a change in their diet. These findings emphasize the significance of BW control strategies for endurance runners as dietary changes potentially cause unintended BW loss29,51, and adherence to appropriate nutrition strategies for sustainable BW management is highly advised to endurance runners29. Although the lower BMI and being leaner were found to be associated with increased endurance running performance52, and training/competing in longer race distances correlates with a decrease in BW and body fat53, evidence excludes marathon runners or ultra-endurance athletes from this fact54,55. This is consistent with the present findings where marathon/ultra-marathon runners had a slight but non-significant higher BMI. The higher BMI of ultra-marathon runners compared to shorter distance endurance runners might be due to the lower importance of running speed in long-distance compared to shorter distance runs. In general, however, reports from the successful runners over 10-km and marathon distance indicate that an optimal BMI for health and performance was found to be between 19 and 20kg/m256. The vegan diet was shown to effectively reduce BW and particularly body fat57,58, with favorable effects on running performance, if planed appropriately59. Consistently, previous data from our laboratory show that vegan endurance runners are significantly leaner than omnivores (64kg vs. 68kg), contributing to their overall state of health with the highest health score (69%)10.

While most participants were not suffering from mental stress, half-marathoners reported lower perception of pressure and stress compared to 10-km runners and marathoners/ultra-marathoners. In line with the present findings, it has been found that endurance running leads to stress reduction, a better mood, and higher resilience to psychological pressure and anxiety43,60. However, data in terms of the appropriate amount of physical activity in order to maximize these positive effects while avoiding negative effects is sparse. Too little exercise does not evoke beneficial effects, but too much exercise (defined as overtraining) can cause the perception of stress60. Half-marathon allows performance to increase within a short period of time, which provides the feeling of success38. These characteristics are supposed to lead to a certain degree of life satisfaction and thus a resilience to stress and pressure perception43.

The present study revealed a significant difference between the race distance groups and the dimension, chronic diseases and hypersensitive reactions, most beneficially contributing to the half-marathoners state of health. Recreational endurance running is well accepted, having various health effects with robust evidence for regular running to add benefits in aerobic, metabolic, and cardiovascular function at rest. Consistent with the study findings, running has beneficial influences on the prevention of chronic and cardio-metabolic diseases, including but not limited to coronary heart disease, stroke, hypertension, diabetes mellitus type 2, and hypercholesterolemia, mainly via increasing cardiorespiratory fitness as a strong predictor for morbidity and mortality8,9,12,15. This is in line with another finding from the present study, where race distance was found to have a significant association with chronic diseases and hypersensitivity reactions. These exercise-induced advantageous effects are based on various mechanisms, such as adaptations to the cardiorespiratory and cardio-metabolic system (e.g., changes in the musculoskeletal system and heart muscle cells, increased maximal oxygen uptake), modifications in hormonal response and enzymatic activity, the activation of both inflammatory response and detoxification processes, the involvement of pathways associated to immune response, lipid transport and coagulation, and further genetic adaptions38,61.

The present findings could be influenced by the distribution of diet types, particularly vegetarians and vegans, among the endurance runners. It has been reported that appropriately planned vegetarian and vegan diets are healthful and nutritionally adequate even for athletes and provide health benefits for the prevention and treatment of cardio-metabolic disorders and certain diseases such as ischemic heart disease, type 2 diabetes, hypertension, inflammatory problems, and some types of cancer47,62. More specifically, the higher prevalence of plant diets together with the null association between race distance and the incidence of allergies in the present study is in line with the available data on the protective effects of fruits and vegetables on the incidence of food allergies, including allergic asthma18 as well as the lower prevalence of allergies in vegan endurance runners (20%) compared to omnivores (32%) and vegetarians (36%)10. Despite the null association between the occurrence of food intolerances and race distance in the present study, gastrointestinal complaints due to food intolerances are common among endurance runners63, probably caused by subclinical food sensitivities that occur during vigorous exercise64.

Medication intake in the form of contraceptives was lower with a statistical trend (p=0.051) in marathoners/ultra-marathoners compared to half-marathoners and 10-km runners. This finding, however, could be explained by a sex-based bias as there were fewer females (38%) among marathoners/ultra-marathoners than in half-marathoners (55%) and 10-km runners (74%). Indeed, 85% of those who reported an intake of thyroid hormones were women, and 100% of those who reported an intake of other hormones than thyroid medication were women who reported the intake of contraceptives. However, there was no association between sex and the dimension medication intake when runners were pooled for the MANOVA. As a well-established fact associated with the present findings, women suffer more often from hypothyroidism than men65, and importantly, more than 100 million women worldwide use contraceptive pills to avoid undesired pregnancies66. Although there were no associations between race distance and the intake of any medication, race distance had a considerable association (score range 0.820.86) with medication intake. However, as the majority of distance runners (8487%) reported no medication intake, caution must be considered when interpreting the present limited data concerning the intake of non-contraceptives medications across different subgroups of distance runners.

A low rate of smoking (<2%) was found in endurance runners across all race distances. Consistently, data indicate that smoking prevalence is usually quite low among endurance runners67. This can be justified by undesired performance limitations due to smoking68 and the health-consciousness of athletes in general69. On the other hand, adhering to regular physical exercise, particularly endurance running, can be an effective way to prevent people from smoking or even help in smoking cessation by reducing cessation-related mood symptoms, cigarette cravings, and withdrawal symptoms among temporarily abstinent smokers68. In the present study, there was no association between smoking habits and race distance, but half-marathoners showed a better score in this dimension. While no comparable data are available in the literature, evidence has found a positive association between smoking quitters and running activity in terms of weekly training mileage67.

The most commonly reported supplement by the runners was vitamin D. Several studies have detected a huge difference between required and real vitamin D intake in athletes worldwide70,71. In addition to dietary intake, athletes vitamin D level depends on skin color, training day-time, indoor/outdoor training, and geographic location71. Although supplement intake was not associated with race distance, it was found to have high scores (score range 0.880.92) among race distance groups, with a slight predominance in 10-km runners. However, the prevalence of intake was generally low, reflected by high health scores across all race distance subgroups. Compared with the highest rate of supplement intake reported by half-marathoners (16%), a recent study reported that 30% of female and 40.2% of male endurance runners consume supplements in order to enhance performance72. Although few studies have yet compared different groups of endurance runners regarding the patterns of supplement intake73, it has been well-documented that endurance athletes use supplements to a greater extent than non-endurance athletes74, probably due to the higher exercise-induced nutritional requirements associated with long-time training, competition, and recovery75. Reports from a recent study on elite track and field athletes indicated that distance runners have a significantly higher prevalence in supplemental micronutrient but not macronutrient intake when compared to runners in other track and field disciplines76. Moreover, there is some evidence for an increasing problem of doping among elite endurance runners77. However, as the participants in the present study were mostly recreational runners, they may have different choices of dietary supplements, which could be associated with their different goals for engaging in training and competition compared to elite athletes49. In addition, findings from the present study regarding the participants attitudes towards food choices characterize them as being health-conscious, so they might have been aware of potential detrimental effects of risky performance-enhancing substances. In general, despite the fact that the beneficial effects of many supplements on the promotion of health, prevention of chronic disease, and enhancement of athletic performance remain unclear78, it is well-established that these products significantly contribute to the nutrient requirements of athletes78,79,80.

The present study showed that food choice was not associated with race distance, but the runners over the 10-km distance reported choosing food in order to avoid white flour, sweets, and nibbles more often than half to ultra-marathoners. This is even reflected by their higher score for food choice (72% vs. 67% and 65%) along with their motivation for choosing food based on health-promoting and health-maintaining reasons. However, caution must be warranted while interpreting the findings, as the higher score of 10-km runners in food choice could be potentially associated with their lower BMI among the study groups. Although the majority of the runners in this study reported following a mixed diet, 59% of 10-km and 56% of half-marathon runners reported following vegetarian/vegan diets, which were recently found to add most advantageous benefits to the runners state of health mainly due to maximizing favorable food choice behaviors in endurance runners10. The imbalanced distribution of vegans in the 10-km group (compared to the overall groups) might explain, in part, the highest scores for both supplement intake and food choice, as vegans are known to be more health-conscious and thus take special care and compensate for potential deficiencies considering critical nutrients such as vitamin B1210,59,81. Considering a health-related food choice to get desired ingredients by a specific choice of healthy and health-maintaining items, most participants reported health-conscious behavior across all race distance subgroups. This finding was in line with available literature2,69, where athletes were characterized as being health-conscious, particularly with regard to food choice10.

Overall, most athletes reported seeing a doctor at least once a year and making use of regular health checkups. These findings were consistent with the previous literature82 and emphasize the fact that regular and sustainable physical activity can diminish morbidity rates and thus the necessity for doctor consultations83. The endurance runners of the present study were found to have a good balance between healthy physical activity and vigorous exercise, which could be advantageous for gaining the desired health effects2, and importantly for the avoidance of the detrimental consequences of overtraining following excessive running or training activities. In the present study, there was a statistically significant association between race distance and age. Interestingly, and although being older than runners over other distances, marathoners/ultra-marathoners had a low score for regular and routine health checkups, indicating disadvantageous contribution to overall health from weak healthcare utilization.

There are limitations worth mentioning. The present study shares with others the limitations of the cross-sectional design. The fact that the findings relied on self-reported records should be considered as the primary limitation since under- and over-reporting are potentially prevalent in self-reported data. However, this effect was compensated by using control questions. Also, the high intrinsic motivation of the participants could be consequential to increase the accuracy of their answers to provide a high quality of the data set. The operationalization of state of health as a latent variable (domain scores) should also be considered as a statistical limitation. Nonetheless, the health score was identified as a meaningful tool to assess the health status. In this regard, however, retrospective rating of the cross-sectional design might raise misunderstandings about the associations between health-related variables and race distance, and thus, caution must be warranted in the representativeness of the present findings. Moreover, the sex-based imbalance in the study groups (particularly the higher number of males in the marathon/ultra-marathon group and females in the 10-km group) could be influential on the health-related findings, as females are well-known to be more health-conscious than males considering favorable habits and healthy lifestyles (e.g., physical activity, alcohol/nicotine, plant-based diets). Nevertheless, the data contribute to the growing scientific interest and knowledge in health-related consequences of endurance exercise for distance running in particular, and can be taken as a step towards broadening the body of evidence in the field.

Although it is well-established that endurance running offers various health benefits, the body of science is still contradictory considering both quantity and quality of running activity that enables obtaining the maximum beneficial health effects and preventing the minimum undesired or adverse effects. Therefore, specific knowledge about the interconnectedness of running distance (in training and racing) and health can provide a better basis for athletes, coaches, physicians, and specialists to optimize health-related training and racing strategies. Thus, the results might be useful for different populations by providing such knowledge to aid the decision of an active and healthy lifestyle, with regular involvement in running training, and also to advise individuals to run for sustainable health outcomes. Even at community and public health levels, health authorities can use this information to support policies towards investing in running programs that promote sustainable running training strategies.

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Health status of recreational runners over 10-km up to ultra-marathon distance based on data of the NURMI Study Step 2 | Scientific Reports -...

If you are trying to lose weight quickly, you're probably resorting to more "dramatic" ways to help you lose weight. And unfortunately, most may actually sabotage your weight loss goals long-termand also come with negative health consequences.

"Rapid weight loss can lead to dehydration, it can slow your metabolism, and you may actually lose muscle instead of fat!" says Lauren Manaker, MS, RDN, LDN, CLEC, CPT, registered dietitian nutritionist in Charleston, S.C. and member of the Eat This, Not That! medical expert board.

She notes that as a rule of thumb, people should shoot for 1-2 pounds of weight loss per week, "although this can vary based on many factors." And the Mayo Clinic confirms that a "safe" amount of weight to drop each week is in fact 1-2 pounds.

While it is possible to lose more weight than that in one week, the methods you take to get there can help or hurt you. Here are five eating habits that will hurt your weight loss goals if you're trying to drop weight quickly. Read on, and for more on how to eat healthy, don't miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Cutting back on how much you're eating likely means you're drastically decreasing your calories, which may put your body into starvation mode.

"Your body may adjust its metabolism when food isn't being supplied in adequate amounts, which can wreak havoc on your weight long term," says Manaker.

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Trying to lose weight quickly may also hurt your hydration efforts.

"Some people mistake thirst for hunger, and eat when they are actually thirsty. This can cause consuming too many calories that can lead to weight gain," says Manaker.6254a4d1642c605c54bf1cab17d50f1e

Weight loss supplements are inefficientand dangerouswhen it comes to losing weight quickly. Especially if you're solely relying on them to drop pounds.

"Supplements are not a magic bullet for weight loss," says Manaker. "Taking supplements without modifying your diet will likely not result in the outcomes you want to see."

RELATED:These 14 Popular Weight Loss Supplements Do Not Work, New Study Says

Some people may assume that cutting back on food still means they can imbibebut it's likely hurting your weight loss efforts.

"Alcohol can be loaded with empty calories, which can lead to weight gain," says Manaker. "Plus, drinking too much alcohol can lower inhibitions, possibly causing people to make unhealthy choices when choosing what they eat."

Most people assume that "fat-free" foods may hold the key to losing weight quickly. But if you cut out fat completely, you actually are missing out on its weight loss benefits.

"Fat has gotten a bad rap over the years, but healthy fats, like those from olive oil and avocados, can help people feel satiated and support weight loss goals," says Manaker.

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5 Worst Eating Habits for Rapid Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That

Most North Americans associate a slender physique with health, leading to the belief that weight loss is the optimal way to resolve health issues or avoid disease. Unfortunately, the diet and weight loss industry has done an exceptional job of fueling this narrative, with failure rates approximating 95 percent.

This narrative is so prevalent that it has seeped into the medical system. Many experiencing metabolic health concerns like diabetes or heart disease will be told by their doctors to lose weight. Unfortunately, theyre often not explicitly directed on how to do this healthily, but simply to lose weight. This leaves a lot of room for the diet industry to work its magic and profit from well-meaning consumers.

However, what is often overlooked is that losing weight will not necessarily eradicate health concerns. Ive had many clients come to me a few years after losing weight, and they are in a worse place than when they started. Thats because weight loss can be achieved by eating food devoid of nutrients and full of synthetic substancesultimately doing the stark opposite of what weight loss promised, leading to a deterioration of health in the long run.

This article will discuss the five reasons to avoid dieting and how it can negatively impact your health, even if you dont succumb to diet shakes full of food-like substances or artificial sweeteners that have toxic side effects.

Although weight loss is touted as the optimal solution for resolving our health concerns, the methods supported by the weight loss industry are anything but healthy. Many of the foods sold as diet foods that people end up choosing are the opposite of healthy foods. Thats because they are as far from nature as you can get.

For instance, most diabetics or those trying to avoid sugar will begin to replace their sugar with synthetic sweeteners such as aspartame, saccharin, and sucralose. Most diet foods and drinks are sweetened with these chemical sweeteners. People consuming these products may choose these foods because they are low calories, which may contribute to weight loss in the short term. However, they are not without side effects in the long term.

For instance, artificial sweeteners have been associated with higher cancer risks in laboratory testing and observational studies. They have also been associated with a higher risk of insulin resistance and deterioration of gut health due to their impact on the microbiome.

So although diet foods will help reduce weight in the short-term, theyre not designed to support a healthy body, free of disease. Quite the opposite, rather.

Most of us know that our body needs macronutrients like protein, fat, and carbohydrates to produce energy and cells such as muscle, blood, and connective tissue. However, most are not aware of just how vital micronutrients such as vitamins and minerals are to our health.

The human body cannot function optimally, produce energy, digest, sleep, and produce hormones and enzymes without the appropriate intake of vitamins and minerals, including essential electrolytes such as magnesium, calcium, sodium, and potassium.

By focusing on calorie reduction and macronutrients with no regard for micronutrients, many people placed on diets will begin to experience severe cravings for certain foods that they have cut out of their diets. These cravings have a psychological factor which well discuss shortly. However, they also have physiological factors.

When your body lacks a nutrient, lets say potassium an essential electrolyte, it will continue to crave food until you give it what it needs. Our bodies are wise in that sense. For instance, before their cycle, most women will crave chocolate. Cacao (not processed milk chocolate) is rich in magnesium, and magnesium-rich foods are needed in a womans luteal cycle phase. This craving is the bodys natural mechanism for providing a woman with what her body needs in a particular phase of her cycle. And her craving is an indication that she needs more magnesium in her diet and may be experiencing a deficiency.

All calories are not created equal, and choosing the right micronutrient-rich food will lead to a healthy weight and a healthy body in the long term.

Many people trying to lose weight will often go to extreme measures to do so. Think of the 1200 calorie diet that many women resort to or alternate-day fasting, which has now become popular whereby approximately 800 calories are consumed in a given day.

Well, what most dont recognize is that cutting calories may lead to weight loss in the short term but will lower the dieters metabolic rate in the long term. Its like when we dont provide our body with sufficient energy through food intake; the body slows down to slow the burning of energy. This is the bodys protective mechanism to prevent the person from dying of starvation. As a result, the person burns fewer calories than before. Kind of like when your car is low on gas, you may take your foot off the gas pedal in hopes of extending the gas in your tank.

If this is done continuously or for someone who goes on and off diets, it will become harder and harder for them to lose weight as the body adapts to this cycleleading them to resort to more damaging weight loss methods.

We all know that stress wreaks havoc on our bodies. After all, its a very well-researched topic. However, many of us dont recognize that taxing our bodies with insufficient food or missing micronutrients places the body under physical stress, which will lead to long-term health issues.

When we deprive our body of the food it needs, our bodies respond by chronically secreting cortisol. When this happens, our body uses up stores of B-vitamins, magnesium, and potassium to cope with the stressor. These deficiencies, along with elevated cortisol levels, can eventually lead to insulin resistance and weight gain in the abdominal section. As a result, inflammation rises, and illnesses can set in.

So the diet that was expected to improve health creates havoc and can open the door to future health issues.

Diets simply cannot be maintained long-term without some psychological implications. For example, focusing on reducing caloric intake or avoiding certain food groups can lead to disordered eating and increase feelings of anxiety and depression.

Individuals can develop a feast and famine mentality by focusing on weight loss, adhering to cycles of deprivation followed by cycles of overeating. Often when overeating occurs, feelings of guilt set in and likely follow with more eating. Often severe cravings are experienced for foods that are eliminated from the persons diet leading to a binge reaction when willpower ultimately wanes.

When people become fixated on their physical appearance and adhering to a particular number on the scale, they often become fixated on a specific goal. This leads to psychological stress and an unhealthy relationship with food.

If we want to become healthier, shed weight, and feel comfortable in our bodies from the inside out, it is critical to shift our focus from weight loss to health.

Your health & weight loss transformation begins with shifting your mindset around food, your body, and your lifestyle and rewiring habits interfering with your goals. When you address these two, you begin to make healthy choices naturally and consistently without feeling deprived or tapping into your willpower.

Suppose you only address these two and dont manage your metabolism by correcting nutritional and hormonal imbalances. In that case, you continue to experience low energy, feel uncomfortable in your body, and feel confused about making proper dietary and lifestyle choices.

When you rewire bad habits and boost your metabolism, you begin to regain your energy and begin to feel comfortable inside and out. In addition, you experience an awareness of what food makes you feel confident and help your body thrive.

If you address both of these but overlook shifting your mindset, it becomes difficult to shed weight without tapping into a lot of willpower. You feel deprived and revert to your old patterns.

When you focus on boosting your metabolism and shifting your mindset around food, body, and lifestyle, you begin to shed weight without focusing on it. Healthy eating and living become second nature.

If youre experiencing any of the problems I just mentioned, I guarantee you are missing one of those pillars. You get this beautiful effect when you have all of the three pillars combined. You will lose weight and keep it off without hyper-focusing on it. As a result, you begin to feel energetic and confident and will not have to give up everything you enjoy. But you have to have these three pillars working together. Otherwise, it doesnt work, which is probably why you feel frustrated that the weight refuses to stay off no matter what you try, and your energy and health continue to decline.

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5 Reasons Dieting to Lose Weight is The Worst Thing You Can Do For Your Health - One Green Planet

NEW YORK Nine in 10 American adults have tried at least one weight loss strategy in their lifetime. A poll of 2,000 adults reveals that 91 percent have tried at least one strategy for weight loss, with half claiming that theyve tried 11 different methods of shedding extra weight!

A quarter of Americans even confessed to trying at least 16 different weight loss strategies.

In fact, 32 percent of respondents who have been on a weight loss journey reported successfully losing weight but then gaining it back, while only 28 percent report successfully losing weight and keeping it off.

However, going on a weight loss journey doesnt appear to be sustainable for many, as respondents described their overall experience with weight loss as overwhelming (37%) or unsuccessful (31%). Only 15 percent described their weight loss experience as rewarding. Almost two-thirds (65%) agree that it is difficult to think about weight loss long-term because of the sacrifices that come with it.

Conducted by OnePoll on behalf of evidence-based weight care platform, Found, the survey revealed that most respondents felt that losing weight (34%) required more sacrifice than having kids (33%), cutting back on finances (30%), and even starting a new job (28%).

Reflecting on their own weight loss experiences, respondents felt they had to sacrifice their happiness (31%), mental well-being (29%), and love or relationships (28%) in order to lose weight. More than half (54%) have even given up on losing weight because they felt they were sacrificing too much.

Those surveyed had goals that went beyond the numbers on the scale. Of those who have gone on a weight loss journey, 44 percent said the outcome they were most hoping for was feeling more confident with their bodies. Other popular goals include wanting to feel healthier overall (42%) and wanting to be able to do an activity without stopping, such as walking a mile, climbing stairs, or strolling through the mall (42%).

In fact, almost four in five (79%) want to be healthier, not skinnier. Two in five wanted to have more energy and 34 percent felt victorious when others noticed their efforts.

This data validates what many of us who have tried to lose weight before have known for a long time: that traditional weight loss journeys require too much sacrifice and leans too heavily on the idea of personal willpower, says Dr. Acacia Parks, chief behavioral health officer at Found, in a statement. As someone who has struggled with my weight my whole life and also as an expert in psychology, I know that the feeling of extreme sacrifice doesnt lead to lasting weight loss or positive mental health and only fuels stigma around needing help. To achieve sustainable weight loss, it is important to provide people with a personalized program that works with their unique biology and lifestyle, not against it.

Beyond sacrifice, another key challenge with weight loss according to survey respondents is the stigma associated with the journey. The data reveals that this stigma is decreasing compared to several years ago, with 73 percent of respondents reporting that they are more comfortable discussing weight loss with their family and friends compared to five years ago.

Looking at health overall, 71 percent take medication for physical or mental health conditions, or both. In addition, the concern around discussing these medications openly has decreased, with more than half (59%) of all respondents feeling more comfortable talking about their medications than they were a few years ago.

Although people are more comfortable discussing their weight loss today compared with five years ago, there is still some stigma around discussing the medications theyre taking for their physical and mental health.

Results showed that 41 percent of respondents are very comfortable talking about their physical health medications, such as for diabetes and thyroid, compared with only 29 percent who feel the same with mental health medications, such as for anxiety or depression.

In terms of medications related to weight loss, one in three wished they had access to taking prescription weight loss medications to lose weight.

Its time we evolve the mainstream weight loss narratives that are outdated and tell us its our fault we arent losing weight, says Dr. Rekha Kumar, chief medical officer at weight care platform, Found. The science clearly shows that eating and exercise changes dont address the biological components associated with weight, which is why medications can be extremely valuable in a weight loss journey.

Clinical evidence proves that medication in combination with lifestyle changes can result in up to an additional 7-10 percent total weight loss, Kumar continues. This survey validates that people are struggling to find effective and long-term weight loss solutions, with 37 percent looking for both a supportive community and access to a program that feels sustainable.

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Can't get in shape? 1 in 4 have tried at least 16 different weight loss strategies! - Study Finds

Intermittent fasting or 'time-restricted' eating has long been seen as one of the most effective ways to achieve weight loss.

And now one expert has suggested it all comes down to when you eat breakfast, because the goal is to achieve a fasting period of at least 14 hours.

Speaking at the Cheltenham Science Festival in the UK, Tim Spector, professor of genetic epidemiology at King's College London, suggested the best time to eat breakfast was 11am.

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That's because more people are eating dinner much later than before, around 9pm.

And even those who eat earlier, tend to continue snacking until later at night, which professor Spector explained makes it "difficult to achieve a 14-hour fasting period".

"There is a simple change people can make, by shifting their breakfast from 8am to 11am, which actually is more effective than more fashionable fasting diets like 5:2," he said.

"Fasting for 14 hours a day, using a later breakfast, but overall eating the same amount, is easier to achieve long-term. It works because the microbes in our gut have a circadian rhythm like us and need a rest period."

READ MORE: Dietitian explains the pros and cons of calorie counting

It comes after Dr Rahul Jandial, world-renowned brain surgeon and neuroscientist, recently told 9Honey that there are actually a host of psychological benefits to skipping breakfast every now and then.

"The brain is a hybrid vehicle and the concept of intermittent fasting has been proven to have a psychologically clarifying effect," the said.

"What the body naturally does is when glucose runs out after 16 hours, the liver says 'the body's out of glucose', then the brain says 'I'm not happy', and then the liver will release ketones."

"If you look at the cognitive neuroscience literature, people do better with emotion, focus, alertness, when they're running on a hybrid vehicle sometimes electric sometimes gas, sometimes ketones, sometimes glucose," Dr Jandial noted.

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10 super healthy breakfasts you can make the night before

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Best time to eat breakfast for weight loss, according to expert - 9Honey | Coach

Wouldnt it be great if there really was a long-lasting yet quick fix for weight loss? Low-calorie fad diets like juice cleanses may be enticing for people looking to shed pounds ASAP, because they seem like just that: a fast, easy way to reach your goals. However, health experts warn that these methods arent sustainable and can even be detrimental to your overall wellbeing; if you want to lead a healthy lifestyle, a juice cleanse likely isnt your best option.

To learn more, about the long-term downsides of this trend, we spoke to Nutritionist Lisa Richards, author of The Candida Diet. She told us that subjecting your body to a restrictive juice cleanse can lead to numerous health complications and even result in weight regain.

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Even if you do end up reaching your weight loss goals thanks to a seemingly miracle-working juice cleanse, the negative effects will likely outweigh any positive results. For starters, Richard notes that juice cleanses can lead to serious gastrointestinal issues such as cramping and even diarrhea. She says this is "due to higher amounts of fiber and liquid nature of the diet." You may also run into uncomfortable gas and bloating. Yikes!

Additionally, the low-calorie nature of juice cleanses can take a serious toll on your body. While consuming a low amount of calories may seem like a good idea for weight loss, it's important to remember that your body needs enough food every day. If you follow a restrictive juice cleanse, Richards says "you can experience headaches and fatigue as your body adjusts to suddenly losing many of its calories, fats, and protein," and you'll likely end up feeling irritable, as well. We certainly don't want to deal with that!

There's another crucial factor to keep in mind if you're set on losing weight this way: ultimately, you're likely going to gain it right back. "For many, rebound weight gain will occur once a juice cleanse has been concluded," Richards warns. "Juice cleanses can be effective at weight loss in the short term, but they are not sustainable. Therefore, whole foods will need to be integrated back into the diet and once this occurs weight gain will likely take place."

All in all, any fad crash diet is generally not the healthiest option for weight loss, and juice cleanses are no exception. "Those who tend to turn to fad diets like juice cleanses are not equipped or knowledgeable in balanced eating habits, which could prevent rebound weight gain once a diet is done," Richards notes. Guess there's no such thing as a quick fix when it comes to health!

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OK, so maybe a juice cleanse isn't the best way to gobut what can you try out instead? Richards says if you're really set on getting most of your nutrients from drinking your produce, it's a better idea to opt for smoothies over juice. "You can stillget in the juice of fruits and vegetables while also adding higher calorie ingredients along with protein and healthy fats," she explains. "Making your smoothie a meal replacement rather than juice only can be just as effective towards weight loss and resetting your health without the negative side effects and potential rebound weight gain."

At the end of the day, though, if you're serious about leading a healthy lifestyle, Richards stresses that the best thing to do is always to "eat a balanced diet that is rich in whole foods and low in processed food products." If a detox is what you're looking for, she reminds us that "the liver is effective, in the majority of individuals, at detoxing and cleansing on its own."

So, there you have it: your best bet is always the tried and true method of a well-balanced diet. "When you follow a balanced dietand fuel your body with high quality nutrients juice cleanses and the-like shouldn't be necessary. By adding more fruits and vegetables into your diet you can get many of the same benefits of juicing like weight loss, mental clarity, energy, better sleep, and improved skin appearance," Richard concludes. Got it!

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The Long Term Downsides Of Juice Cleanses, According To A Registered Nutritionist - SheFinds

A plant-based diet might help improve health by managing weight and preventing illness, and doctors should take note, according toa commentary published May 26 in the American Journal of Lifestyle Medicine.

Doctors with the Physicians Committee for Responsible Medicine, a nonprofit organization of health experts advocating for vegan diets, wrote in the commentary thatmedical experts should be more aware of the evidence-based benefits of diets rich in plant foods like greens, beans, fruits, and nuts.

Plant-based diets may be especially helpful forsix common health concerns, research suggests, ranging from cancer and cognitive decline to weight management and stable blood sugar.

Eating a mostly vegan diet could help you maintain a healthy weight, according to the commentary. The authorscite a 2013 study of more than 70,000 people which found vegans tended to weigh nearly 10 pounds less, on average, than their omnivorous peers.

Diets rich in plants may make it easier to maintain a lower weight because plant foods tend to be lower in calories than processed foods or animal products.Switching to a plant-based diet can help people lose weight , too a 2022 study found vegan diet led to weight loss in 12 weeks, compared to either a Mediterranean diet or participants' typical eating habits.

Vegan diets may also help with weight loss by feeding the gut microbiome, beneficial bacteria in your digestive system, with plenty of fiber, according to a 2019 study. Fiber may also help you feel full for longer after eating, according to dietitians.

Fiber is an important nutrient for long-term health and disease prevention, according to the commentary, and plant-based diets have been linked to lower risk of breast cancer, colorectal cancer, and prostate cancer.

Adding more vegetables, fruits, and grains may also prevent cancer by increasing your intake of antioxidants, micronutrients that help reduce inflammation and stress on the cells.

Plant based diets are also linked to significantly lower risk of diabetes, according to the commentary, and fiber likely plays a role.

Fiber slows the digestion and absorption of glucose as your body breaks down carbohydrates for energy, which helps prevent dips and spikes in blood sugar, dietitians previously told Insider.

As a result, plant foods may also help people who have diabetes manage their blood sugar too, research suggests.

The vitamins, minerals, and micronutrients in plant foods could also stave off cognitive decline, evidence suggests. A 2020 study found that combined with other healthy lifestyle factors, eating more vegetables, grains, and legumes was linked to significantly lower risk of Alzheimer's disease.

As a result, plant-based diets should be recommended to fight Alzheimer's and other forms of dementia, according to the commentary.

A wealth of evidence suggests eating plants is great for your heart by adding beneficial foods and reducing foods like meat linked to heart disease.

Studies show vegetarians and vegans have significantly lower risk of heart attacks and similar issues than omnivores.

Plant foods tend to be low in cholesterol and saturated fat, both of which have been linked to risks for heart health.

More research is needed, but the health benefits of eating plants may be protective against the pandemic, according to the commentary. Healthy plant-based diets were linked to significantly lower risk of severe coronavirus infection, one 2021 study found.

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6 health reasons to try a plant-based diet, according to doctors - Insider

As the number of total knee replacement (TKR) surgeries continue to climb, a study out of Queensland, Australia points at a possible major cause and with it a possible solution.

Obesity and weight gain, the study found, is both increasing the amount of TKRs done, as well as driving down the average age of the recipient.

Using data from the Australian Bureau of Statistics (ABS) 2017-18 National Health Survey with the Australian Orthopaedic Association National Joint Replacement Registry, researchers found that, of the 56,217 Australian TKR patients in that time frame, 57.7 percent were obese.

TKR patients who were obese were also an average of seven years younger than patients who were not obese.

Additionally, women ages 55 to 64 with obesity were 17 times more likely to need TKR than those who were not obese.

Men living with obesity were 5.8 times more likely to need TKR than their peers who were not obese.

Those statistics ring true, orthopedic surgeons say.

We have a silent impending epidemic, Dr. Scott Oliver, orthopedic surgery specialist at Beth Israel Deaconess Plymouth in Massachusetts, told Healthline.

And with obesity projected to continue to increase, this is only going to increase as well, he said.

Oliver said weight has a particular impact on the knee joint, even more so than the hip.

He said that four things often lead to knee joint damage. They are genetics, overuse, trauma, and excessive weight. He added that these things can damage joints in any combination together or individually.

The general statement, he said, is that every added pound over a healthy weight can add four pounds of pressure to a weight-bearing joint like the knee.

We see it more and more in younger people, and its not going away, he said.

Thats what inspired Dr. Chris Wall, deputy director of the Department of Orthopaedics at Queensland College, to conduct the study.

A large proportion of the patients that I see in clinic with knee osteoarthritis are obese. Similarly, a large proportion of patients that I perform knee replacements on are obese. This sparked my interest, he said.

Why does weight impact the knee joint so profoundly? Wall said the answer isnt as clear cut as people may think.

The traditional theory was that excess body weight affected the knee in a purely mechanical fashion. However, recent research has demonstrated that the association between obesity and knee osteoarthritis is much more complex. The association is still not fully understood, but it is probably a combination of genetic, biochemical and metabolic factors, as well as mechanical overload, he explained.

Despite the rising need for knee TKR surgeries, Wall said the study does highlight potential good news too: prevention can help reduce the risk.

Previous research has shown that modest weight loss 10 percent of body weight significantly improves the symptoms of knee osteoarthritis and reduces the risk of needing a knee replacement, Wall said.

He said hes met many patients with obesity and knee osteoarthritis who lost some weight and their knee symptoms improved to the point that they no longer needed a knee replacement.

Oliver also pointed out that there are four primary ways obesity can be treated to help reduce the risk of necessary TKR surgeries. They are: medications, injections, physical therapy and weight reduction.

He said that surgery should always be a last resort, reiterating that weight loss can often slow down or stop progression toward needing a TKR if action is taken early enough.

Both Wall and Oliver pointed out that TKR surgery alone cant fix the issue. If a persons obesity isnt treated, the extra weight will wear down the newly replaced joint.

Unfortunately, obesity increases the risk of short-term and long-term complications after knee replacement, Wall said.

Among the potential complications is the risk of infection after TKR surgery, which is ten times higher for those who are living with obesity.

Oliver said this can mean way more than simply needing an extra round of antibiotics. In many cases, an infection will require the TKR to be removed and replaced with another surgery.

He said these concerns are often part of the dilemma with TKR surgeries for people with obesity.

We dont want to put the patient at risk, he said.

Oliver said he feels that treating obesity is the key to reducing the need for TKR surgeries. He pointed to research which projects that knee injuries due to obesity will soar to 70 percent by the end of the decade.

We are seeing it in younger and younger people, and its not going away, he said.

Wall agreed that its a challenge that needs attention and action at a higher level.

I think the key message is that we need to address the issue of obesity at a population level, including a strong focus on prevention, he said.

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Average Age for Knee Replacement Surgery Is Dropping Due to Obesity - Healthline

The human body plays host to trillions of bacteria and other microbes both in the body and on the skin. Collectively, theyre known as the microbiome, and those that live in the gut make up the gut microbiome.

We all harbor a very specific distribution in the gut thats fairly adapted to us, says microbiologist Christian Diener, PhD, a postdoctoral fellow at the Institute for Systems Biology (ISB)in Seattle. Its almost like a fingerprint.

In the past several decades, a more complete picture of how the gut microbiome works has begun to crystallize. Thanks to initiatives like the federally funded Human Genome Project and others, scientists now better understand how these microbes affect many facets of human health, from certain disease processes to mental health.

But many questions remain, including one related to the role gut bacteria play in weight maintenance. Although researchers have a decent idea of how the food we eat factors into the composition of the microorganisms that live in the gut, research has only just started parsing the reverse, how gut bacteria affect our eating habits, cravings, even our ability to put on or take off weight.

Weve known that, in mice, the microbiome can cause obesity, says Noel Mueller, PhD, an associate professor of epidemiology at Johns Hopkins University in Baltimore. But which microbes are potentially beneficial or detrimental for metabolic health and obesity has been an ongoing line of investigation. Were getting a better picture of that now.

The evidence that the bacteria in our guts plays a big role in obesity comes frompast research comparing the microbiomes of twins. Researchers found similarities in twins that they call core microbiome, indicating that there may be a genetic component to what kind of bacteria populate our digestive tracts. They also discovered some fundamental differences between the microbiomes of a twin who was a healthy weight and the corresponding twin with obesity, which shows that the microbiome can be influenced by environmental factors as well.

Even more interestingly, when researchers transplanted bacteria from human microbiomes into mice that had been bred and raised to be germ-free, mice that received bacteria from the twin with obesity became obese and those that received bacteria from the normal-weight twin stayed at their normal weight. They were able to replicate that over and over, says Dr. Mueller. Of course, experts cannot say for certain whether the same results are true in humans without additional study.

In an effort to understand whether the composition of a persons microbiome might predict weight-loss success, Dr. Diener and colleagues conducted an experiment involving 105 individuals enrolled in a yearlong wellness program. They evaluated the gut bacteria of the participants at the start of the program and again at the end, and found that certain bacterial genes appeared to be associated with the ability to lose weight and others were likely associated with a strong resistance to losing weight. They also learned that people whose gut bacteria reproduce quickly dropped weight more successfully. The results, which were published in October 2021 in the journal mSystems, may explain why some people have a harder time losing weight than others.

Those bacteria in our guts may not just influence how readily we gain or lose weight, but what we eat as well. Theres lot of evidence that diet can be a strong influencer of those microbial communities, says biologist Brian Trevelline, PhD, a postdoctoral fellow at Cornell who coauthored a paper on the subject that was published in Proceedings of the National Academy of Sciences in April 2022. We know diet influences microbes, but can microbes influence diet?

Early evidence seems to suggest they can. Because the study of the microbiome is relatively new, much of what we currently know comes from research on mice. In another experiment using germ-free mice, Dr. Trevelline and colleagues introduced microbial colonies from other mice, each of which had a specific diet: plant-based, omnivorous, or carnivorous. The germ-free mice that received a bacterial transplant from mice on a plant-based diet preferred a high-protein diet over a high-carb, low-protein one, a preference that differed from the other groups. This seems to indicate that the composition of bacteria in the gut may somehow shape food preferences, at least in mice.

Though its too early to say whether these results hold for humans, research is ongoing into the effect microorganisms have on appetite and metabolism, as well as on feeling hungry or full.

With the limited knowledge we currently have of the microbiome and its role in obesity, is it possible to alter the bacteria composition in our guts to maintain weight, stave off obesity, and benefit long-term health? While there is no quick and easy solution after all, bacterial communities differ from person to person, and what works for one may not for someone else, Diener says experts believe that interventions with some real potential are likely.

One such intervention may involve altering the microbiome by eating fewer processed foods, as emerging research has shown possible links between the Western diet and an imbalance in the gut. We rely heavily on convenience foods, but they lack nutrition, says Chanel Love, RD, LD, a Houston-based dietitian who works with people with gut disorders. When we rely on these foods, were not feeding the beneficial gut microbes. And if youre not continually feeding the beneficial gut microbes, you allow the pathogenic ones to thrive, creating an unhealthy balance of good and bad bacteria.

Love also recommends upping the variety of plants in a diet, adding not just more of them but a wider range, too. She points to a study showing that people who ate 30 different plant foods weekly had greater diversity in their gut microorganisms than those whod had 10 or fewer.

This doesnt mean ditching favorite foods completely. Its just diversifying, she adds. How can you make that oatmeal a little different every day? Maybe its oatmeal and blueberries one day, oatmeal and strawberries the next day, oatmeal and almonds the next.

Probiotics and prebiotics when used appropriately and with other dietary modifications may also help by increasing beneficial gut bacteria and decreasing harmful ones, notes research.

Probiotics are live microorganisms found in fermented foods such as yogurt, and, in some cases, supplements. Simply ingesting these foods isnt enough, however, Mueller says. For them to survive and outcompete organisms that have lived in the gut for far longer, theyll likely require accompaniment by the sugars they need to metabolize. Recent research has shown just that. This is quite spectacular, he says. If you give the microbes the right sugar, they stick around.

Those sugars are known as prebiotics, compounds that act as fuel for specific beneficial microbes and are naturally found in usually plant-based foods such as asparagus, garlic, onions, and banana, according to research.

Then theres microbiome-directed foods, those intentionally formulated to change whats colonizing the gut. A team at Washington University School of Medicine in St. Louis recently determined that certain types of fiber added to their snack food prototypes altered gut bacteria in ways that could benefit long-term health for study participants with overweight and obesity.

As the field progresses further, so, too will the interventions. And, according to Mueller, the proof is mounting that were on the right course. Theres pretty tantalizing evidence, he says, suggesting that the microbiome has an important role in the development of overweight and obesity and also potentially for weight loss.

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How the Microbiome Influences Weight and Obesity - Everyday Health

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