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Social media is obsessed with the type 2 diabetes drug Ozempic. But Ozempics ability to control blood sugar isnt the reason its so popular online. Instead, the drug is trending because it has been shown in clinical trials to cause weight loss in diabetic patients taking it.

This has led to an uptick in the number of people trying to get their hands on Ozempic in the hopes of losing weight even though the Ozempic is not recommended for weight loss. The drugs soaring popularity online has not only contributed to shortages and bootleg versions of the drug, its also led to an influx of harmful diet trends.

One of these diet trends circulating on social media is what some have dubbed Budget Ozempic. Budget Ozempic is in fact not at all related to Ozempic, nor does it contain semaglutide the drug component which is the active ingredient in Ozempic. In most cases, what people online are calling budget Ozempic, actually refers to laxatives and stool softeners.

There are many reasons why you should avoid using budget Ozempic if youre trying to lose weight least of which is because they only have a small, short-term effect on weight loss. Laxatives and stool softeners are not designed to be used long-term, nor are they indicated for weight loss. Using them improperly can be harmful for many reasons.

Some types of laxatives work by bringing water from elsewhere in the body into the intestines in order to soften the stool and make it easier to pass. But abuse of laxatives and stool softeners can lead to water loss and dehydration. This may lead to short-term symptoms such as feeling more tired or thirsty than usual, as well as dizziness and lightheadedness.

Water loss can also trigger the bodys renin-angiotensen response. The key function of this response is to keep fluids and blood pressure balanced. If too much water is lost in a short period of time, it will eventually cause fluid retention. This temporary fluid retention happens due to your body overcompensating for the dehydration. Chronic dehydration may lead to hypertension and other cardiovascular problems.

But while laxative use causes water loss, it does not lead to fat loss. This means that any weight a person loses from using laxatives is only temporary and any water lost will be regained.

Using laxatives irresponsibly may also cause you to lose electrolytes.

Electrolytes (such as sodium, potassium and chloride) are essential for the body to function. They help to balance your fluid levels and keep your muscles and nervous system working. But when our body loses water or we become dehydrated, our bodys electrolyte balance is thrown out of whack.

In the short-term, electrolyte imbalance can cause muscle cramps and spasm, nausea, fatigue, headaches and even numbness in the limbs. But chronic, long-term electrolyte imbalance can be more dangerous increasing risk of heart problems.

Our body requires many nutrients in order to function properly including vitamins, minerals, carbohydrates and protein. These nutrients come from the foods we consume, and are mainly absorbed in the small intestine.

Using laxatives and purging (as is sometimes seen in cases of bulimia nervosa) can lead to poor quality nutrient intake. One study even found that the use of laxatives led to 12% less absorption of essential nutrients.

Laxative use affects the gastrointestinal system. If you use them for a long period of time, it can cause diarrhoea.

The reason this causes diarrhoea is because laxatives work to move waste quickly through the intestine and secrete water into the bowel. This can also, in turn, lead to an imbalance in mineral and salt levels in your body.

Although use of laxatives and stool softeners could temporarily lead to weight loss, this is only due to a loss of water weight, the detrimental effects of laxative misuse far outweigh any temporary weight loss you may achieve. Misuse of laxatives could also increase risk of eating disorders, such as bulimia nervosa.

Anyone who wants to lose weight should try to follow a structured weight loss programme that includes a healthy, balanced diet paired with exercise. Laxatives should only be used to treat constipation if other methods havent worked and after speaking with your GP.

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'Budget Ozempic': five ways this dangerous TikTok trend will harm your health - The Conversation Indonesia

Drugs that induce rapid weight loss, like Ozempic and Wegovy, are some of the most talked about medications on the market today. Yet despite recently exploding in popularity, some researchers are skeptical of their long-term benefits.

Studies suggest that once a person stops the weekly appetite-suppressing injections they typically regain about two-thirds of lost weight within a year.

That doesn't have to be the reality. A randomized controlled trial, led by experts at the University of Copenhagen in Denmark, has found a solution.

When patients combine liraglutide injections with a supervised exercise program they maintain their weight loss much better a year after the drugs and supervised exercise are stopped, researchers say.

Liraglutide is different to the drug behind Ozempic and Wegovy, which is called semaglutide. Both medications, however, belong to a branch of pharmaceuticals known as glucagon-like peptide-1 (GLP-1) receptor agonists. These drugs work by mimicking a natural hormone in the body that controls blood sugar, and they were initially designed to treat diabetes.

Today, researchers are still figuring out how to best use the appetite-suppressing nature of these drugs for controlled weight loss.

"Even though medical treatment for obesity is effective, people who stop taking the drugs have difficulties maintaining the beneficial effects," explains biomedical scientist Simon Birk Kjr Jensen from the University of Copenhagen.

"However, our study shows that people who exercise during treatment do not have the same propensity to put on weight post treatment."

The clinical trial in Denmark is the first to directly compare body weight changes after physical exercise, as opposed to pharmaceutical interventions, or both treatments combined.

The trial involved 109 adults with obesity, who were randomly split into four groups. One group undertook a year-long weight loss plan that included liraglutide injections only. Another group was assigned liraglutide and moderate-to-vigorous exercise that was supervised for two hours a week. A third group underwent only supervised exercise. And the last group underwent no specific weight loss plan.

A year after the end of the trial, researchers checked up on all of the participants to see how they were managing their weight on their own. Those who had taken liraglutide had regained about two-thirds of their initial weight loss. Those prescribed only exercise fared better in the long run.

The findings reveal that while liraglutide can result in weight losses comparable to exercise on its own, the drug is not as effective at maintaining weight loss as exercise on its own, the researchers conclude.

In fact, a year post-treatment, those who started and stopped liraglutide regained roughly 6 kilograms (13 pounds) more than patients who underwent a supervised exercise regime for a year.

The only participants to show better outcomes than those in the exercise-only group were those who underwent combined treatments. A substantial number of patients who combined liraglutide with supervised exercise were able to sustain a weight loss of at least 10 percent of their initial weight a year after stopping treatment.

On average, they weighed about 5 kilograms less than those in the liraglutide-only group a year post-treatment.

This difference was due not only to greater weight loss during active treatment, but also to reduced weight gain once treatment had ceased.

The sustained outcomes are probably due to participants picking up healthy exercise habits and maintaining those habits even without supervision, researchers say.

While GLP-1 receptor drugs can trigger an initial loss of weight, they don't change a participant's lifestyle, and they can come with a bunch of unfortunate side effects that could actually make exercise less appealing.

"From our data, it is clear that those who followed an exercise regime with or without treatment with obesity drugs felt less tired and more energetic. They also experienced better mental health. It simply led to improved quality of life," says biomedical researcher Signe Srensen Torekov.

"The same did not apply to those who only received medical treatment. In fact, they felt more tired and less energetic."

"The study almost makes me want to advise against medical treatment without increased physical exercise, especially if you do not want to be taking the drugs for the rest of your life," adds Srensen Torekov.

More research needs to be done on larger cohorts to really explore how weight-loss drugs like liraglutide can be used most effectively for long-term maintenance of body weight.

Despite all the hype surrounding these appetite suppressing drugs, exercise is a prescription that isn't likely to be replaced anytime soon.

The study was published in LANCET eClinicalMedicine.

Read more here:
Study Reveals How to Keep Weight Off After You Quit Ozempic - ScienceAlert

Bulletin: ...WIND ADVISORY REMAINS IN EFFECT UNTIL 7 AM EST THURSDAY... * WHAT...West winds 20 to 30 mph with gusts up to 55 mph expected. * WHERE...Portions of central Pennsylvania. * WHEN...Until 7 AM EST Thursday. * IMPACTS...Gusty winds could blow around unsecured objects. Tree limbs could be blown down and a few power outages may result. PRECAUTIONARY/PREPAREDNESS ACTIONS... Use extra caution when driving, especially if operating a high profile vehicle. Secure outdoor objects. For high wind safety information, visit weather.gov/safety/wind. The latest forecast information can be found on the NWS State College Facebook page and Twitter @NWSStateCollege, or on the web at weather.gov/ctp. &&

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RAW: STUDY: WEIGHT LOSS SURGERY BENEFITS DIABETICS LONG TERM - 69News WFMZ-TV

Working hard has always been important for Ashley Gertley, who opened her own hair salon at 19 years old, but her dedication and work ethic came at a cost. For years, Gertley sacrificed her own wellbeing for the sake of her career, and she watched as the scales continued to go up and clothes continued to get tighter.

Gertley, now 23, would hardly eat anything while she was rushing around at work, only to binge on fast food as soon as she arrived home at the end of her shift. With all the chaos each day, there was also zero chance to squeeze in a workout, as she told Newsweek that she was "putting business above [her] personal health."

But in January 2023, Gertley, from Toronto, Canada, knew she could no longer continue with this unhealthy lifestyle, as her weight reached 270lbs and she was wearing US size 16 clothes. She'd tried a few fad diets in the past and nothing worked, but in 2023 she challenged herself to get back into shape and make it last.

"After opening my salon and putting that first to ensure its success, I finally decided it was time to put the same effort I was putting into my business into myself. I worked hard to create a balance between my personal and work life by making time for meal prep, socializing, family time, and working out," Gertley, the owner of Ashleeybeauty, told Newsweek.

"To lose the weight I shifted to have a complete lifestyle change. It was a more maintainable approach that didn't make me lose the weight quickly, but it was a gradual transformation with healthier habits."

Her previous routine involved hours without eating before gorging on fast food and quick meals at the end of the day, but Gertley has swapped that for a high-protein diet with plenty of vegetables and minimal sugar.

She still has some carbohydrates, but not as many as she used to, which is why she refers to it as a "dirty keto lifestyle." The website WebMD says that a keto diet involves eating less than 50 grams of carbs a day, which can work for short-term weight loss as it has rapid results in the first three to six months, but it won't have any long-term health benefits.

Hannah Sutter, a keto expert and founder of Natural Ketosis, told Newsweek that "when you reduce your intake of carbohydrate to below 50g a day, your body will automatically use fat for energy."

For that reason, she said that a low-carbohydrate diet (in other words, a keto diet), "can ensure you burn excess body fat for energy while feeling full and eating delicious natural food."

The keto diet can certainly be a challenge to sustain, which is why Gertley has gone for a more laid-back approach which still allows her to enjoy other foods "in moderation."

"I stick to high-protein food with lots of vegetables and low carbs, and I have minimal fruit to reduce my sugar intake. I've never stuck to a certain number of calories per day or cut out any foods completely," she said.

Monitoring her food has made Gertley more aware of what she put into her body, without being completely restrictive, which is why nutritionist Sarah Herrington believes her weight loss has been so successful.

Herrington told Newsweek that following a dirty keto diet, as Gertley has done, can cut back on the unhealthy elements while still providing "food satisfaction" with an enjoyable diet.

"Dirty keto includes a multitude of highly palatable foods, like bacon, steak, and cheese, which allow for the inclusion of fun foods when trying to lose weight," Herrington said. "Keto diets focus heavily on fats and proteins, which are far more satiating than carbohydrates; meaning they make you feel fuller for less calories.

"When we completely deprive ourselves of certain foods for extended periods of time, then we run into issues, as Gertley did by restricting food all day and subsequently binge eating. Combining a high-protein intake, the inherent muscle-preserving properties of a keto diet, and healthy exercise can assist weight loss."

The dirty keto diet worked for Gertley, but Herrington, who provides a holistic and sustainable approach to nutritional counseling at Brio-Medical, notes that it won't work for everyone.

"It is most important to find a dietary pattern that works for you, your lifestyle, and your preferences, and not just what others have been successful with," she said.

Indeed, health considerations should be made before starting any diet, and a number of nutritionists have warned against keto in particular. Newsweek previously spoke to Ashley Kitchens, a registered dietician based in North Carolina, who explained that carbohydrates are often demonized in diet culture, but they "are not the enemy" and shouldn't be cut out.

She continued: "I do not recommend low-carb diets. They are not sustainable, suitable, or safe, especially long-term. Low-carb diets are enticing in the beginning because people tend to drop weight quickly from water loss and they may even feel better. However, low-carb diets are not a long-term solution to weight loss."

It's not just her diet that's been overhauled, though, because Gertley also started a new exercise regime in January 2023 to help shed even more pounds.

"I do Pilates three times a week, and then cardio or a HIIT (high intensity interval training) session three times a week too," Gertley said.

"I started to notice the difference within the first four weeks. I was losing around 4-5lbs a week, and then after the first few months I was losing 2-3lbs a week. Now, I am losing closer to a pound or less a week as I'm closer to my goal weight."

People looking to lose weight might hope for quick results, but doing it steadily is considered the best way to ensure it stays off. According to the Centers for Disease Control and Prevention, those who shed around 1 or 2 pounds a week are more likely to maintain their weight loss, rather than those who lose it faster.

After managing to lose 90lbs in a year and transforming her lifestyle, Gertley began sharing her success story on TikTok (@ashleey.gertley) to encourage others to put their own wellbeing first. A post she shared in December, showing how her weight changed with every passing month, went viral with more than 6.8 million views and over 696,900 likes on TikTok.

Gertley said: "I documented my entire journey with small snippets of how I was looking and feeling, but I didn't expect the video to get this popular. I've had a lot of people reach out and ask how I was able to do this."

Now, at 180lbs, Gertley is turning her attention to reducing her body fat percentage and gaining muscle, which could see her weight drop to around 160lbs. But it's not just the physical transformation that's reinvigorated the 23-year-old, as she's also learned so much about her mental strength.

"I've learned that self-discipline is self-love," she said. "It's not a matter of whether I can do something anymore, but it's whether I have the strength to be disciplined enough to carry it out. You have to be disciplined to fuel your body with better nutrition, which isn't easy to do but you must remind yourself of why you're doing it."

Since sharing the post about making herself "a priority" on TikTok, Gertley was inundated with more than 3,300 comments of support and praise. One comment reads: "The difference between Jan and march alone is insane!"

Another person responded: "You should be so proud of yourself."

"You are an inspiration and a reminder these transformations don't happen overnight," another TikTok user commented.

Is there a health issue that's worrying you? Let us know via health@newsweek.com. We can ask experts for advice, and your story could be featured on Newsweek.

Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.

Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.

Read more:
Woman Claims 'Dirty Keto Lifestyle' Helped Her Shed 90lbs In A Year - Newsweek

If you've ever tried to lose excess weight, you've probably gotten this advice: drink more water. Or perhaps it was more specific: drink a full glass of water before each meal.

The second suggestion seems like a reasonable idea, right? If you fill your stomach with water before eating, you'll feel fuller and stop eating sooner. But did that work for you? Would drinking more water throughout the day work? Why do people say drinking water can help with weight loss and what does the evidence show?

Three top theories are:

Feel full, eat less. As noted, filling up on water before meals has intuitive appeal. Your stomach has nerves that sense stretch and send signals to the brain that it's time to stop eating. Presumably, drinking before a meal could send similar signals.

Burning off calories. The water we drink must be heated up to body temperature, a process requiring the body to expend energy. The energy spent on this called thermogenesis could offset calories from meals.

You're not hungry, you're thirsty. This explanation suggests that sometimes we head to the kitchen for something to eat when we're actually thirsty rather than hungry. If that's the case, drinking calorie-free water can save us from consuming unnecessary calories and that could promote weight loss.

Being well-hydrated improves exercise capacity and thus weight loss. Muscle fatigue, cramping, and heat exhaustion can all be brought on by dehydration. That's why extra hydration before exercise may be recommended, especially for elite athletes exercising in warm environments.

Swapping out high calorie drinks with water. Yes, if you usually drink high-calorie beverages (such as sweetened sodas, fruit juice, or alcohol), consistently replacing them with water can aid weight loss over time.

Burning fat requires water. Dehydration impairs the body's ability to break down fat for fuel. So, perhaps drinking more water will encourage fat breakdown and, eventually, weight loss.

So, should you bump up hydration by drinking water before or during meals, or even at other times during the day?

Some evidence does suggest this might aid weight loss, at least for some people. But those studies are mostly small or short-term, or based on animal data. Even positive studies only found modest benefits.

That said, if you think it's working for you, there's little downside to drinking a bit more water, other than the challenge of trying to drink if you aren't particularly thirsty. My take? Though plenty of people recommend this approach, it seems based on a theory that doesn't hold water.

See original here:
Does drinking water before meals really help you lose weight? - Harvard Health

Key Takeaways:

In order to reduce potential obesity-induced consequences to the brain, long-term weight loss solutions are important. Bariatric surgery (BS) is a method that can contribute to rapid, sustainable weight loss as well as a reduction in comorbidities; however, results are often contradictory due to underlying mechanismswhich remain relatively unknownand the uncertainty of whether or not outcomes are long-lasting. Authors of a study published in JAMA Network Open aimed to strengthen the understanding of the impact of BS to further contribute to the development of treatment strategies for dementia and obesity.

The cohort study included participants from the Bariatric Surgery Rijnstate and Radboudumc Neuroimaging and Cognition in Obesity (BARICO) study. Patients aged 35 to 55 years with severe obesity (body mass index [BMI] of >40 or >35 with comorbidities) who underwent BS to induce weight loss were included in the study. Individuals were excluded from enrollment if they had neurological or severe psychiatric illnesses, were pregnant, received treatment with antibiotics, probiotics, or prebiotics.

In addition, magnetic resonance imaging (MRI) scans were obtained at baseline and 24 months following BS. MRI imaging was used to examine brain volume (total cerebral gray matter [GM] and white matter [WM] volumes which are normalized by intracranial volume), cortical thickness (global measures and overall mean cortical thickness), and subcortical volumes (hippocampus, amygdala, caudate nucleus, putamen, and nucleus accumbens); output WMH volume as well as global WM mean diffusivity; and arterial spin labeling, which included cerebral blood flow (CBF), and spatial coefficient of variation (sCOV) within the overall GM and different regions of interests (ROIs).

Each participants cognition was assessed prior to BS (baseline) and again with the use of neuropsychological tests at both 6 and 24 months following BS, in which overall cognitive performance, episodic memory, flexibility, and verbal fluency were assessed. Patients filled out standardized online questionnaires that assessed their depressive symptoms over the past 2 weeks (range: 0-63) with higher scores indicating greater depressive symptoms, and physical activity and the amount of time spent on different activities (range: 3-15) with higher scores indicated greater physical activity.

Image credit: Siam | stock.adobe.com

A total of 133 participants were included in the study. According to the authors, mean body weight, BMI, WC, and blood pressure were significantly lower at 6 and 24 months after BS; however, from 6 to 24 months, percentage total body weight loss was noticeably higher.

Additionally, several cognitive domains had improved at 6 and 24 months after BS. At baseline, the cohort had a median cognitive score of 27 (range: 26.0-29.0). Notably, participants demonstrated improvements in working memory (n = 15; 11.3%), episodic memory (n = 42; 31.6%), verbal fluency (n = 32; 24.1%), the ability to shift attention (n = 51; 40.2%), and global cognition (n = 52; 42.9%). Further, the BDI score at baseline indicates that 71 participants (54.6%) had experienced minimal depressive symptoms, 55 (42.3%) had mild symptoms, and 4 (3.1%) had moderate symptoms; however, at 24 months after BS, 12 participants (9.4%) had mild depressive symptoms and 2 (1.6%) had moderate symptoms. In addition, the Baecke score was noticeably higher 6 months after surgery and remained stable up to 24 months (mean [SD] Baecke score: baseline, 7.64 [1.29]; 6 months, 8.36 [1.23]; 24 months, 8.19 [1.35];P<.001).

The study authors noted that brain changes were observed after BS, with GM volume, GM cortical thickness, and GM CBF all significantly lower after 24 months. Other ROIsamygdala, caudate nucleus, putamen, insula, cingulate gyrus, as well as occipital, parietal, and temporal cortexhad exhibited much lower volumes following BS. There were no observed volumetric changes in hippocampus, nucleus accumbens, frontal cortex, or WM. In addition, cortical thickness for all ROIs was significantly lower following BS; however, the temporal cortex was shown to be much larger (mean [SD] thickness: 2.724 [0.101] mm vs 2.761 [0.007] mm;P=.007). Further, after BS, CBF was lower in multiple cortical and subcortical regionscaudate nucleus, putamen, insula, as well as frontal and occipital cortexbut CBF in temporal cortex, parietal cortex, and nucleus accumbens did not change post-BS.

After 6 months, high-sensitivity C-reactive protein, serum amyloid A, tumor necrosis factor, interleukin-1 (IL-1), IL-6, and plasminogen activator inhibitor-1 were noticeably lower, whereas adiponectin and neurofilament light chain (NFL) were significantly higher compared with baseline levels.

Limitations of the study include the lack of control group and the exclusion of cortical surface and curvature when analyzing the MRI scans. The study authors note that there was an unequal sex distribution among participants (less than 20% of participants were male); however, the investigators note that the sex distribution in the study represents the general BS population.

Although the results indicate a cognitive improvement after 24 months among participants who received BS, according to the study author. They suggest that future research that includes control groups as well as other mechanisms to better clarify cognition and brain changes post-BS should be conducted.

Reference

Custers E,Vreeken D,Kleemann R, et al. Long-Term Brain Structure and Cognition Following Bariatric Surgery.JAMA Netw Open.2024;7(2):e2355380. doi:10.1001/jamanetworkopen.2023.55380

Excerpt from:
Study Shows 40% of Participants Sustain Cognitive Improvement After Surgery-Induced Weight Loss - Pharmacy Times

NO SURPRISE HERE:

Embarking on a weight loss journey is akin to a marathon, not a sprint, says Dalia Beydoun, R.D. Each persons weight loss journey is unique, with its own timeline, hurdles, and milestones. But for the majority of people, safe and sustainable weight loss takes time."

In general, though, weight loss can be delineated into three stages: rapid weight loss, gradual weight loss, and maintenance. The length of each stage depends on the individual, Michelle Routhenstein, R.D., preventive cardiology dietitian says. Being able to identify these stages may be a key sign of healthy and sustainable weight loss.

Ahead, dietitians spell out what you should know about the difference stages of weight loss, how much weight you can lose safely, and more.

There are a few.

It's not uncommon to see substantial drops in weight right at the beginning of a weight loss journey, as the body adapts to new habits, expands Tiffany Ma, R.D.N.

[This] rapid weight loss stage is the initial, and typically, the shortest stage. This is the time when diet modifications have just begun and there is a significant drop in body weight within a short period, says Beydoun. During this stage, individuals usually experience a pronounced decrease in water weight, likely due to a reduction in glycogen stores which are used up for energy when the body is in a calorie deficit.

This stage can last anywhere from a few days to a few weeks, depending on factors such as starting weight, dietary changes, and physical activity levels," she says. "While rapid weight loss can be motivating, much of the initial drop on the scale can be attributed to fluid loss rather than fat loss."

People often incorporate drastic calorie restriction or extreme exercise regimens to hit this rapid weight loss stage quickly, says Routhensteinas you might see wrestlers do right before a weigh-in, or when someone needs to lose a few pounds to fit into a suit for an occasion. This approach can lead to muscle loss, nutrient deficiencies, and potential health risks such as gout attacks and liver issues."

Gradual, or slow weight loss, is the next stage of losing weight. As the body adapts to the changes introduced during the rapid weight loss phase, progress may slow down during the second stage, says Ma. This phase involves a more gradual and sustainable rate of weight loss, typically ranging from 0.5 to two pounds per week.

During this stage, individuals may focus on incorporating healthier eating habits, regular physical activity, and behavior modifications to support long-term weight management. It can last for several months or years, depending on the individual.

The pace of weight loss slows down compared to the initial rapid phase, but it is often more indicative of true fat loss rather than water weight," says Beydoun. You may be losing weight less quickly, but this stage of weight loss is what creates your success for the long haul. It allows for better preservation of muscle mass, reduces the risk of negative health consequences, and promotes long-term weight maintenance.

Once youve reached your goal weight range, your attention shifts to sticking at that weight for the months and years to come. This stage may come unintentionallywhat was once your calorie deficit becomes your maintenance calories as you lose weight.

Weight maintenance refers to the phase following successful weight loss where individuals actively work to sustain their achieved weight through continued adherence to healthy habits and lifestyle changes, says Beydoun. This phase is key for preventing the regaining of weight by anchoring those long term habits. It involves finding a sustainable balance between calorie intake and expenditure without excessive restriction, maintaining regular physical activity, and monitoring progress."

If youre noticing that you dont go directly from rapid weight loss to gradual weight loss, youre not alone.

Between the rapid and gradual weight loss stages, its common to experience intermediate phases of weight fluctuations and plateaus. While weight fluctuations are normal, plateaus may often require adjustments to dietary and exercise strategies, says Beydoun. These stages might make your weight loss journey more challenging, but they do show the value of long term lifestyle changes as opposed to rash, short term extreme diets.

Fluctuation between stages happen when individuals encounter obstacles like plateaus, cravings, and social pressures, Routhenstein says. "Successfully navigating this stage involves adapting strategies, building resilience, and seeking support to overcome setbacks and continue progressing towards long-term weight loss goals."

As we touched on above, to ensure sustainable, healthy weight loss, most people dont want to lose more than two pounds a week.

Rapid weight loss is not recommended, as losing more than two pounds in a week can cause muscle loss and increase the risk of gout attacks and liver scarring, says Routhenstein.

Not all weight loss is fat loss.

Fat loss refers to a decrease in body fat mass specifically, while weight loss encompasses any reduction in overall body weight, including water weight and muscle mass, says Routhenstein. Prioritizing fat loss through healthy lifestyle changes is preferred over simple weight loss for improved body composition and overall health."

The key concept here is zooming in on long-term fat loss over weight loss. It's essential to focus on sustainable fat loss rather than simply chasing a lower number on the scale since preserving lean muscle mass will promote overall health, says Ma. To avoid losing muscle mass while losing weight, prioritize strength training and keep up your protein intake.

Maintenance requires ongoing adherence to the healthy eating habits you participated in while you were losing weight and participating in regular physical activity, and whatever other lifestyle modifications you utilizedlike limiting alcohol and avoiding cigarettes and other drugs, Ma says. It's a lifelong commitment to health and well-being and is often considered the hardest part about ones weight loss journey, emphasizing sustainable habits rather than short-term fixes.

Perri is a New York City-born and -based writer; she holds a bachelors in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober.com.

Originally posted here:
What Are the Stages of Weight Loss? Dietitians Explain - Men's Health

Kyle Richards gained weight in 2017, reportedly due to stress eating caused by the death of her best friend and the rumors of her husband's infidelity. She revealed her weight on the show, and learned that she was at risk of diabetes, heart disease and obesity. She said she felt insecure and unhappy with her body, and wanted to lose weight. She started working on her health and fitness, and by the end of 2017, she had lost 12 pounds. She credited her friend and co-star Teddi Mellencamp Arroyave for motivating her and helping her with her workouts. She also changed her diet, and avoided alcohol, bread, pasta and sugar. She said she ate protein, fruit and vegetables instead.

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In 2018, she went through a divorce from Mauricio Umansky, which she said was a painful and emotional process. She admitted that she had some setbacks in her weight loss journey, and gained some of the weight back. She said she was determined to get back on track and reach her goal weight of 115 pounds.

In 2019, she showed off her weight loss on Instagram, and said she had lost 25 pounds. She said she felt amazing and proud of her hard work. She also said she had balanced her hormones and detoxified her body with supplements.

In 2020, she continued to share her progress on social media, and said she had lost 10 more pounds. She said she had achieved her weight loss by eating healthier, exercising, and taking dietary supplements. She also said she had a new boyfriend, Rick Hilton, who supported her and made her happy.

In 2021, she celebrated her weight loss journey with a series of photos on Instagram, and said she had reached her goal weight. She said she was excited and grateful for her transformation. She also said she had a new breast reduction surgery, which she said improved her appearance and confidence.

In 2022, she maintained her weight and her relationship, and said she was looking forward to filming the new season of the show. She said she was feeling strong and confident, and ready for new challenges. She also said she had the support of her friends and fans, who praised her for her weight loss and her happiness.

In 2023, she faced some rumors that she had lost weight in an unnatural way, such as using injections or surgery. She denied these allegations, and said she had lost weight naturally and healthily. She said she was done letting other people affect her, and focused on her own well-being.

In 2024, she is still enjoying her weight loss and her life, and said she has never looked or felt better. She said she is happy with her body and her boyfriend, and has a positive outlook on the future. She said she hopes to inspire other people who are struggling with their weight, and show them that anything is possible with dedication and perseverance.

How does PhenQ Fat Burner work?

PhenQ works on weight loss in 5 different ways. Since there are five things that change your BMI and weight loss, PhenQ works on each one of them so the weight loss stays for long. Here are the five parts of weight loss with PhenQ:

Starts Fat Burning: PhenQ has a mix of ALA, Cysteine base, Magnesium, and other ingredients that can start the thermogenesis process. The formula works fast by making thermogenesis natural and stopping the slowing down of the fat-burning process. This helps your body burn more calories than normal and start losing weight naturally.

Lowers Fat Storage: PhenQ lowers the cells power and habit to store fat and get bigger. Some natural ingredients in PhenQ also help fat come out. So, your fat cells stop keeping new fat and let go of the old fat naturally. This helps see big results in weight loss and fat loss. This keeps you thin and fit for a long time.

Stops Cravings: PhenQ looks after your insulin making, stops insulin problems, and makes insulin work better. This naturally helps you feel full and stops sudden hunger and cravings caused by bad insulin making or problems. The formula makes you feel full and happy to keep you full all day.

Raises Energy: PhenQs special mix of natural ingredients can help make your energy levels very high naturally. The formula has ingredients that make your metabolism faster and better. They can naturally make fat turn into energy. PhenQ also makes thermogenesis very good to make the energy levels very high without doing anything else.

Balances Mood: PhenQs ALA and L-carnitine are mixed so well that they give you all the mental help and energy that you want. It also helps you stay focused and positive. When your moods are stable, there is a very low chance of you eating without thinking. This helps you make smart choices since your mood is stable and energy is high.

What is PhenQ Fat Burner?

PhenQ is a natural weight control formula that works on 5 key areas of fat loss. PhenQ has more than 190,000 happy and pleased customers who have lost weight, stopped their hunger, and fought tiredness.

This special and new formula is made with ingredients that are proven by science and tested in clinics. They are 100% safe for making your metabolism faster and speeding up weight loss in people.

PhenQ is the only weight loss formula that helps you lose weight and keep your weight low without having to give up your favorite foods and snacks.

The supplement gives a 5-times better, quicker, and longer-lasting weight loss. PhenQ weight loss pills help you lose weight in a way that you will never put on the lost weight again.

The makers of this formula have openly shared every ingredient in it to get 100% trust from the users.

PhenQ, unlike other weight loss supplements, does not need any doctors note either. It is so safe that any adult can use PhenQ without any side effects.

You can use it for as long as you want to keep losing weight. This vegetarian and vegan supplement can be one of the safest weight loss formulas that works for both men and women.

It has a special ingredient and other proven ingredients that make sure the best weight loss process.

What PhenQ Contains:

According to the label on PhenQ, each capsule has these ingredients:

Vitamin B3: This vitamin helps you stay energetic and avoid feeling tired at the end of the day. It also helps you lose weight by keeping your energy high and stopping you from feeling lazy.

Vitamin B6: This vitamin helps start the process of thermogenesis, which means making your body warmer naturally. This helps burn fat and speed up your metabolism. It also helps prevent insulin problems.

Vitamin B12: This vitamin helps your metabolism and energy levels. It does this by helping your body turn extra fat into energy sources so you can stay active and not feel hungry or low.

Iodine: Iodine helps balance the thyroid hormone, which controls how fast your metabolism is. This is very important for burning fat naturally. The iodine in PhenQ is very good at fixing hormonal issues.

Copper: Copper helps get rid of fat and remove it from the cells that store fat. It also helps clean these cells so they dont store fat again. Plus, this mineral helps change fat storage into energy storage in your cells.

Chromium: Chromium or Chromium Picolinate helps lower your desire for sugar and carbs, which can make you gain weight. These cravings can cause energy drops, mood changes, and insulin issues, but chromium helps with all of these naturally.

L-Carnitine L-Tartate: This mix helps your body use more calories and fat as fuel and energy. This means you wont feel tired and mentally drained all the time. It helps you stay lively and alert always.

InnoSlim (A special mix of Panax notoginseng extract and Astralagus membranaceous Extract): This mix can naturally clean your body of toxins and fat so you become thinner, healthier, and younger naturally.

Caffeine: It can make you less tired, boost your metabolism, and lower your cravings by making your body burn fat faster. This is called thermogenesis. It also helps you keep your energy high throughout the day.

Capsimax (Capsicum Annum): It helps improve your digestion and make thermogenesis better too. It helps your body burn fat naturally and lose weight in a lasting way. It also helps prevent digestive problems and their risks.

-Lacys Reset (A mix of Alpha Lipoic Acid and L-cysteine): It is said to be very useful in lowering the amount of fat in your body while keeping your muscles. It helps keep a healthy BMI ratio for your body type.

Nopal Cactus: It helps you feel satisfied even when you eat just enough food. It lowers fat buildup in the cells and makes fat burning and flushing better. This helps your body get a lot of energy from the deep fat.

Piperine: It is said to make various nutrients and antioxidants work better in your body to fight damage and stress in the fat cells. It also stops the cells from storing more fat and makes you less tired as well."

PhenQ is the only natural supplement that is thought to be the best way to lose weight. Since the supplement naturally fights cravings, slow metabolism and digestion, it can clean the system and make the burning process better.

By taking PhenQ every day, one can have the best overall health while they lose deep and hard body fat. One can keep muscles and have a better BMI naturally, too.

PhenQ Formula Summary

Lets look at the ingredients of PhenQ and how they help you lose weight, backed up by scientific research:

-Lacys Reset: This special formula mixes alpha-lipoic acid and cysteine to speed up metabolism and raise thermogenesis, helping in burning fat and stopping new fat cells from forming.

A study in the journal Obesity showed that -Lacys Reset lowered body weight and fat mass a lot in people compared to a fake group (Obesity, 2013).

Capsimax Powder (Capsicum, Piperine, Caffeine, and Niacin): Capsimax Powder uses the heat-making properties of capsaicin (from capsicum) and piperine (from black pepper) to boost metabolic rate and make fat burn faster. Caffeine gives you more energy, while niacin helps in breaking down nutrients.

Research in the journal Nutrients found that capsaicin raised energy use and made fat burn faster, leading to weight loss (Nutrients, 2017).

Chromium Picolinate: Chromium picolinate helps control blood sugar levels, lowering cravings for carbs and keeping energy levels steady.

A study in the International Journal of Nutrition and Metabolism said that chromium can make insulin work better and control blood sugar (International Journal of Nutrition and Metabolism, 2004).

PhenQ has these benefits:

It makes fat burning faster. It turns on fat-burning metabolism and makes digestion better. It heals and refreshes the cells naturally. It lowers hunger and cravings. It helps you feel full and satisfied all day long. It controls insulin sensitivity to prevent diabetes. It makes blood flow and circulation better. It makes you less tired and lazy. It increases energy levels naturally. It makes mood better and helps you stay happy. It helps thinking at any age. It makes calories burn quicker than normal. It doesnt need you to follow any diet or work out at any gym.

How Much PhenQ Should You Take?

PhenQ comes in the form of capsules that are easy to swallow and absorb. Each pack of PhenQ has 60 capsules.

You should take one capsule with breakfast and another with lunch every day. Do this for three to six months at the same time and see the weight loss results for yourself.

The supplement is said to do amazing things when taken at a regular time for a longer period.

(Big Sale) Buy PhenQ For The Lowest Price!

PhenQ has 75mg of caffeine in each serving, so it is not good to take more than the suggested amount. It is not for pregnant or breastfeeding women, children, and adults who are sensitive or allergic to caffeine.

It is for adults over the age of 18 only. If you have any past medical history or a current condition, it is best to talk to a doctor before using PhenQ.

Price Details: PhenQ can be bought from its official website only. It has three offers with discounts today:

Buy one pack of PhenQ for just $69.99. Buy two packs of PhenQ and get one pack of PhenQ for free for just $139.99. Buy three packs of PhenQ and get two packs of PhenQ for free for just $209.99. You get FREE US Shipping on all orders of PhenQ from its official website today.

Caffeine: Caffeine is a natural substance that makes you more alert, focused, and energetic. It also speeds up metabolism and helps burn fat.

A study in the American Journal of Clinical Nutrition said that caffeine can raise energy use and make heat, which can help in managing weight (American Journal of Clinical Nutrition, 1989).

Nopal Cactus: Nopal is full of dietary fiber, which makes you feel full, lowers appetite, and helps in digestion. It also helps keep blood sugar levels stable.

A study in the journal Plant Foods for Human Nutrition showed that nopal fiber made people feel more full and less hungry, which can help in weight management (Plant Foods for Human Nutrition, 2014).

L-Carnitine Fumarate: L-Carnitine Furmarate helps turn stored fat into energy, helping in burning fat and possibly making you less tired when you exercise.

A study in the journal Obesity Research and Clinical Practice found that L-Carnitine lowered body weight and body fat percentage a lot in people who were overweight or obese (Obesity Research and Clinical Practice, 2016).

InnoSlim: InnoSlim is a mix of astragalus membranaceus and panax notoginseng. It helps control blood glucose levels and supports overall metabolic health.

A study in the journal PLOS ONE showed that InnoSlim helped improve how glucose is used and how insulin works, which are important factors in weight management (PLOS ONE, 2016).

B-Vitamins: B-vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin), play important roles in energy metabolism, helping the body use nutrients for energy production well.

Research in the Journal of the International Society of Sports Nutrition pointed out the importance of B-vitamins in energy metabolism, which can affect overall weight management (Journal of the International Society of Sports Nutrition, 2012).

Iodine:

Iodine is needed for proper thyroid function, which controls metabolism. Enough iodine levels are important for keeping a healthy metabolic rate.

A study in the journal Clinical Endocrinology showed the big impact of iodine on thyroid function and metabolic rate (Clinical Endocrinology, 1998).

Side Effects of PhenQ Diet Pills.

There are no known side effects of PhenQ, but like any other supplement, there is a chance for side effects, though they are usually mild and rare.

Here are some of the possible side effects:

Digestive Problems: Some users may have mild stomach issues like nausea, stomach pain, or loose stools.

Recommendation: Take PhenQ with food and drink enough water to help reduce these effects.

Caffeine Issues: PhenQ has low caffeine but if you have caffeine issues, it may cause symptoms like nervousness, shaking, or fast heartbeat in those who are sensitive to stimulants.

Recommendation: If you have caffeine issues, think about cutting down your caffeine from other sources while using PhenQ.

Sleep Problems: The caffeine in PhenQ may make it hard to fall asleep or mess up your sleep cycle if taken too late in the day.

Recommendation: Take PhenQ earlier in the day to lessen its effect on sleep.

Allergic Reactions: While uncommon, some people may be allergic to certain ingredients in PhenQ, causing symptoms like rash, itching, or trouble breathing.

Recommendation: Stop using PhenQ right away and get medical help if you have any allergic reactions.

Interactions with Medications: PhenQ may not work well with some medications or health conditions. For example, caffeine may affect blood pressure medications.

Recommendation: Talk to a healthcare professional before starting PhenQ, especially if you have health problems or are taking other medications.

PhenQ Outcomes: Genuine PhenQ Feedback from Real PhenQ Users

If you want to know the truth about PhenQ, here are some of the Positive PhenQ Feedback from the real users of PhenQ:

Nicola shed 157 lbs in 10 Months But when my ex-partner said no other man would ever like my body, that was the moment I decided to change.

My mums friend suggested PhenQ to me as it helped her slim down.

More:
Ethan Suplee Weight Loss 2024: Before And After Weight Loss Today Then and Now, How did Ethan Suplee Lose ... - Deccan Herald

Amr Bo Shanab/Getty Images/fStop

Amr Bo Shanab/Getty Images/fStop

The headlines are compelling, with phrases like, "The Obesity Revolution," and "A new 'miracle' weight-loss drug really works." The before-and-after pictures are inspiring. People who have struggled for decades to shed pounds are finally finding an effective strategy.

The last few years saw breakthroughs in treatments for obesity, with new weight-loss medicines dominating recent news reports. The medicines, semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound), work by slowing stomach-emptying and decreasing appetite. They're usually administered by weekly injection.

Clinical trials boasted success comparable to surgery. Celebrities like Oprah Winfrey shared encouraging personal stories.

The scientific literature behind the headlines is impressive as well. Those taking the medicines lose, on average, 10% to 20% of their body weight. Originally developed for Type 2 diabetes, the drugs are well known to improve control of blood sugar. In December, we also learned that in people with cardiovascular disease who are overweight or obese, semaglutide appears to reduce major adverse cardiac events by 20%.

For primary care doctors like me, who have counseled thousands of patients often unsuccessfully about their weight, this news is welcome. For many of those living with obesity, these medicines can feel like a game changer.

Excess body weight is tied to a range of medical problems, including diabetes, heart disease, osteoarthritis, sleep apnea and many types of cancer. It's linked to shorter life expectancy and higher rates of disability. With about 40% of U.S. adults now classified as obese and another 30% considered overweight many doctors and patients are embracing the new drugs as a solution.

Yet even as many may adopt the newest medications, we need to recognize and address their limitations, including a lack of long-term safety data and potential side effects like nausea, vomiting and, rarely, pancreatitis and gallbladder disease. Poison control centers are reporting an increase in calls due to medication overdoses, which can lead to low blood sugar and associated symptoms, like dizziness, irritability and in severe cases confusion and coma.

The high price of the weight-loss medicines usually over $1,000 per month for each patient is especially troubling in a nation that already far outspends the rest of the world in health care costs and faces major disparities in care. The cost concerns are amplified by studies showing that the drugs usually need to be taken long term to prevent weight regain.

"While these drugs are powerful and wonderful tools, they are not a panacea," said Jonathan Bonnet, a board-certified obesity, lifestyle, family and sports medicine physician who serves as program director of medical weight loss at the Palo Alto VA's Weight Management Center Clinical Resource Hub.

He is seeing positive results among his patients but recognizes cost as a significant barrier. "Treating everyone with obesity in the U.S. with medications will bankrupt the country and still not cultivate the type of health and vitality we actually want," he said.

More than half of employer insurance plans in the United States, as well as Medicare, don't cover the medicines for weight loss.

Medications also fail to address the root causes of the problem. Rates of obesity have increased substantially over the last few decades and have continued to climb since the COVID-19 pandemic. A Gallup survey released in December showed the obesity rate increased by 6 percentage points from 2019 to its current level of 38.4%. The prevalence of Type 2 diabetes a known consequence of obesity in many individuals increased from an estimated 10.3% of U.S. adults in the 2001-2004 time period to 13.2% in the 2017-2020 time period.

Our society's easy access to ultraprocessed, calorie-dense foods and our high levels of inactivity contribute to excessive weight gain and related health impacts. A health care system designed for "sick" care supported by a multibillion-dollar pharmaceutical industry that stands to benefit when we fall ill does not prioritize disease prevention.

And while we should embrace a culture of acceptance of all body types, we also can't ignore the fact that rising rates of obesity are part of a growing health crisis.

Enter lifestyle medicine. This burgeoning field focuses on prevention and treatment of chronic disease through adoption of healthy habits including a minimally processed diet rich in vegetables, fruits and whole grains; regular physical activity; restorative sleep; stress management; positive social connection; and avoidance of harmful substances.

Lifestyle medicine practitioners partner with patients to understand their core values and help them achieve goals whether it's to lose 20 pounds, control high blood pressure or boost mood and energy.

Lifestyle medicine is cheap and low risk. Its proven benefits extend far beyond weight loss and can be lifelong. Those who make positive lifestyle decisions, including exercising, eating well and not smoking, may reduce their incidence of coronary artery disease by over 80% and Type 2 diabetes by more than 90%. They take fewer medications. They live longer and experience improved mental health and lower rates of cancer, chronic disease and disability.

And a diet that emphasizes whole, plant-based foods is also better for our planet, reducing deforestation, air and water pollution and greenhouse gas emissions related to meat and dairy production.

Lifestyle medicine and the new weight-loss medications are not mutually exclusive. In fact, the package inserts explicitly state these drugs should be prescribed in combination with increased physical activity and a reduced-calorie diet.

Yet the lifestyle piece is usually glossed over. It's not a quick fix; it requires commitment and a reexamination of personal values. It encourages us to cut back on the ultraprocessed foods we like, high in added sugars and salt, that still raise the risk of heart disease, stroke and some cancers, even in those who aren't overweight.

According to the American Heart Association, fewer than 1% of U.S. adults and adolescents engage in all practices recommended to achieve ideal cardiovascular health, which include most tenets of lifestyle medicine.

New anti-obesity medicines are an important tool. But true health is not just about a number on the scale. Widespread adoption of the principles of lifestyle medicine would reduce health care costs, reverse recent declines in U.S. life expectancy and transform lives.

Because more than 82% of Americans see a health professional every year, incorporating lifestyle medicine into these visits is an obvious way to reach those who need support. But health care providers are often unprepared to offer the kind of intensive coaching that's required.

A 2017 survey indicated that 90% of cardiologists, for example, reported receiving minimal or no nutrition education during fellowship training.

Medical schools and residency programs need to teach the next generation of doctors to promote healthy behaviors and to implement those practices in their own lives.

Time is another constraint. In my years working in community clinics, I was routinely expected to see patients in 20-minute increments, leaving almost no opportunity to address lifestyle changes in a meaningful way. I might encourage patients with heart disease to eat more fruits and vegetables, but I didn't have time to understand the underpinnings of their dietary choices, often influenced by a complex combination of culture, finances and personal preferences.

Nor could I refer patients to supportive colleagues, such as dieticians, behavioral health counselors and health coaches my clinic didn't have them.

Doctors need time for difficult conversations to understand the drivers behind patient choices and what might motivate them to change. They need to be able to partner with other professionals who can offer support and expertise.

But even more important and more difficult is the need to adjust cultural norms and public policies to make it easier for individuals to adopt healthy behaviors.

For example, SNAP (Supplemental Nutrition Assistance Program), formerly known as food stamps, should be reformed to reduce taxpayer-subsidized consumption of sugar-sweetened beverages and ultraprocessed foods. Even small acts, like moving healthy foods to the front of the grocery store, can have an impact.

"Our environments are optimized for unhealthy living." Bonnet said. "Willpower will only get us so far." What we need, he told me, is to design communities that make healthy choices the default, less-expensive option.

Such communities would have more green space and walkable streets, easier access to fresh produce, plant-based entres in restaurants and increased opportunities for face-to-face social connections. By removing the reliance on willpower and financial resources to live well, we can reduce health disparities and improve quality of life for everyone.

This story comes from Public Health Watch, a nonprofit, nonpartisan investigative news organization that focuses on threats to America's well-being.

Lisa Doggett is a columnist for Public Health Watch, a family and lifestyle medicine physician at UT Health Austin's Multiple Sclerosis and Neuroimmunology Center and senior medical director of Sagility. She is the author of a new memoir, Up the Down Escalator: Medicine, Motherhood, and Multiple Sclerosis. The views expressed in her columns do not necessarily reflect the official policies or positions of Public Health Watch, UT Health or Sagility. Doggett can be reached through her website.

Original post:
Opinion: Weight-loss drugs like Ozempic can't fix America's obesity crisis alone : Shots - Health News - NPR

Perhaps you set yourself the New Years resolution to

This research, published in Frontiers in Sports and Active Living, has shown that people who continue to run are more likely to keep off the weight in later life. It compared the lean mass and fat mass of males aged 20-39 and 70-89, who were then further grouped as sprinters, endurance runners, strength athletes or fit, athletic individuals who did not necessary take part in competitive sports.

The results demonstrated that fat mass was significantly lower in sprint and endurance athletes compared to strength athletes across both age groups. In other words, consistent running helps to prevent weight or fat gain in subsequent years so, if you havent done so already, theres no better time to weave regular running into your routine.

'Our data clearly shows that lifelong running exercise, be it long distance or repeated short distance sprinting, maintains lower fat mass levels than a typical physically active lifestyle and also more than participating in competitive strength sports,' says Dr Simon Walker, a Docent in Exercise Physiology at the University of Jyvskyl who co-led the research. 'Absolutely, this result motivates me to continue running. I'd certainly be happy with a fat percentage of 16-18% when I'm in my 70s and 80s.'

On the flip side and perhaps unsurprisingly the same study found that the participants who engaged in long term strength training preserved more muscle mass than their sprinting or long distance-running counterparts. In fact, of those studied, weight-wielders in the older group even had a similar amount of muscle mass as the younger strength trainers.

As such, for maximum long term physical benefit, Walker suggests supplementing running activities with plenty of strength training sessions. 'In terms of enhancing body composition through both heightened muscle mass and maintenance of a non-health affecting fat mass, it seems that a combined approach is recommendable,' he says.

Whether you prefer to do bodyweight exercises at home or strength-based work at the gym, regular resistance training of this kind can greatly improve both your current running performance and the overall shape and wellness of your body in later years.

While this new study considered only males, Walker believes that similar results would be shown for females, too, especially considering age-related effects such as the menopause. He believes that the most important finding from this research is that exercising now will do wonders for your future self, no matter what your gender.

'The key is perhaps to prevent a rise in fat mass or loss in muscle mass in the first place and maintain exercise throughout the lifespan,' he says. 'Thus, lifelong engagement in regular exercise does help to maintain a healthy body composition. That is no myth.'

If you want to lose a bit of weight or simply safeguard a lean, strong body, you can be assured that running will stimulate good health for the long haul. As per the findings of this study, running is as beneficial for your future physiological state as it is for your present one so keep going.

Read this article:
Run to reduce long term fat gain - Runner's World UK

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