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Being an MMA fighter in the 21st century isnt easy. It demands immense sacrifice, like giving up your love for food and adhering to a strict diet to reach peak conditions for your weight class. UFC lightweight contender Paddy Pimblett is a prime example. A self-proclaimed avid food lover, Pimblett demonstrates incredible commitment and determination by consistently making weight on time. His most recent successful cut was evident before his fight against the legendary Tony Ferguson at UFC 296.

Paddy Pimbletts dramatic weight transformation before and after fights has captivated MMA fans worldwide. This curiosity has sparked a burning question: what kind of training and diet does this British star follow to achieve such impressive weight cuts? Lets delve into the known details of Pimbletts fitness regimen, including his diet and training methods.

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Paddy Pimblett is notorious for his jaw-dropping weight cuts before fights, showcasing impressive weight management skills. While some attribute this to his fast metabolism, as evidenced by his famous quote, Id rather be fat and happy than ripped, credit also goes to Pimbletts dedicated diet and his nutritionists hard work. In a past interview, his nutritionist Joel McCarthy revealed the UFC stars lifestyle during fight camp.

What do you think is the most shocking part of Paddy Pimblett's weight transformation?

His intense training regimen

What do you think is the real reason behind Khamzat Chimaev training Arman Tsarukyan?

What do you think is the most impressive aspect of Muhammad Mokaev's fighting style?

Do you think Jake Paul is deceiving his fans with his antics?

According to his nutritionist, Joe McCarthy, Paddy Pimblett is a model of discipline during fight camps. He adheres strictly to the meal plan and avoids cheating. McCarthy clarified a misconception as well. Revealing that Pimblett consumes between 1400 and 1700 calories a day, divided into four meals, McCarthy said, I think people think its more difficult because hes still eating sh*t, but hes not.

via Getty

LAS VEGAS, NEVADA DECEMBER 15: Paddy Pimblett of England poses on the scale during the UFC 296 ceremonial weigh-in at MGM Grand Garden Arena on December 15, 2023 in Las Vegas, Nevada. (Photo by Chris Unger/Zuffa LLC via Getty Images)

However, Paddy Pimblett isnt immune to temptation at times. While supporting his friend and teammate Molly McCann during her fight at UFC 281, the lure of chicken wings proved too strong for him. This indulgence pushed his daily calorie intake slightly above what his nutritionist prescribes. However, even with occasional slip-ups, Pimbletts calorie intake remains significantly lower during fight camps compared to his off-season habits.

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Paddy Pimbletts dramatic weight cuts are a double-edged sword. While fans are consistently amazed by his transformation, he also faces criticism from detractors who call him Fatty Paddy. In a recent interview with SLOTHBOXX, Pimblett admitted he developed an eating disorder during his intense weight-cutting and dieting phase.

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Pimblett takes a no-nonsense approach to his detractors, simply tuning them out. As he puts it, they can all f*ck off. He readily admits to indulging in a hefty 8,000-calorie diet after his fights. However, Pimblett revealed in the interview that following his surgery, hes no longer focused on maintaining a bulked-up physique. He also addressed the constant inquiries about his next fight, stating, Its mad that people keep asking me Who are you fighting and who do you want when you come back? I dont know. Im not going to be back for like six months.

Now, all eyes are on Paddy Pimbletts highly anticipated fight against Bobby Green at UFC 304 in Manchester, England. This crucial bout marks the final fight on his current UFC contract. While Pimblett has remained tight-lipped about his future plans, his recent discussions about boxing have certainly piqued the interest of fans. It will be intriguing to see if Pimblett can extend his winning streak at UFC 304. Stay tuned for further updates!

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How Does Paddy Pimblett Lose Weight So Fast? UFC Stars Shocking Transformation Explained - EssentiallySports

Turning 40 is an empowering experience that comes with a whole lot of hard-earned wisdom and life lessons. And there are plenty of examples of women in their 40s who got stronger and healthier than ever. That said, it *can* be tougher to move the needle during this phase of your life.

Why? In your 40s, you start to lose

Menopause can also slow your metabolism, Dr. Peterson notes. While it might not take full effect for some women until their 50s, perimenopausea.k.a., the transitional period right beforetypically starts in your 40s. As a result, the hormonal changes that come with it can affect your ability to lose weight.

So, yes, it is easier to gain weight once you turn 40, explains Dawn Jackson Blatner, RDN, the author of The Superfood Swap. The good news is you can still achieve your weight loss goals with some manageable techniques.

Meet the experts: Laura Purdy, MD, is a family medicine physician in Nashville, Tennessee. Keri Peterson, MD, is an internal medicine physician based in New York City. Dawn Jackson Blatner, RDN, is a Chicago-based nutritionist and the author of The Superfood Swap. Ellen Regenbogen of Ellen Bari Fitness is a certified master trainer based in the Blue Bell area of Pennsylvania. De Bolton, CPT, is an NASM-certified personal trainer, corrective exercise specialist, and weight-loss specialist of FaithFueled Mom. Erin Palinski-Wade, RD, is a Sparta, New Jersey-based nutrition and diabetes expert. Sarah Mirkin, RDN, is the author of Fill Your Plate Lose the Weight and is based in Beverly Hills, California.

That said, the main focus should be on developing habits that will help you build or maintain your muscle mass. 'The most effective way that women over 40 can boost their metabolism is by building muscle through weight lifting and resistance training,' says Dr. Peterson (more on that in a sec!). But nutrition, hydration, sleep habits, and stress reduction also play a major role here, adds Laura Purdy, MD, a family medicine physician in Nashville, Tennessee. 'Start with small steps, listen to your body, and meet your body where it is. Then make goals from there.'

These 10 expert-backed tips for losing weight in your 40s can nudge your body in the right direction again. (TBH, they're wise for anyone looking to move the needle to keep in mindnot just those over 40.)

Ready to build a new fitness routine, but not sure where to start? There are plenty of ways to get moving at home, says Ellen Regenbogen, of Ellen Bari Fitness.

'You can actually do some cardio in place,' she says, like high-knees, sidestepping, or jumping jacks. And, don't worry about trying to do everything at once: 'It's just making that first step,' Regenbogen says.

Walking and daily stretching is also highly recommended, says Dr. Purdy. Do your best to move your body (in any form you enjoy!) for 30 minutes five times a week, she adds.

Just be careful not to overexercise. You may be super committed to your goal of dropping a few pounds, but remember rest days are important too. 'I see this mistake so often, and it backfires every time,' says Mirkin. 'Your body perceives this as a major stressor and your metabolism slows down to preserve body fat.' Craving a break? Take ityour bod will thank you.

Remember: Strength training is key here! Again, if youre new to all this, adding some strength training to your routine could be as simple as grabbing some water bottles and trying a few biceps curls, arm circles, or lateral extensions, Bolton says.

Or, try incorporating a total body strength routine to your existing workout around one to two days a week, suggests De Bolton, a NASM-certified personal trainer, corrective exercise specialist, and weight loss specialist, of FaithFueled Mom.

You could also focus on individual muscle groups, within a workout split, per Bolton: 'Break it upleg day; back and biceps; chest, shoulder, triceps; and then on the other two days add cardio and core.' This routine checks every box: It has strength training to build muscle, cardio to maintain your cardiovascular health, and core exercises to help with balance and mobility, she says.

Your body has to work harder (meaning it burns more calories) digesting protein than it does fat or carbs, so Erin Palinski-Wade, RD, a nutrition and diabetes expert, recommends upping your protein intake. 'Although I dont promote very high-protein diets, increasing your protein intake from 15 percent of your total calories to 30 percent can help you boost the calories your body burns during digestion,' she says.

Clinical trials have also found that a high-protein diet can not only help with weight loss, but it can also help you keep it off, according to a 2020 review published in the Journal of Obesity & Metabolic Syndrome. That's because it increases your satiety and energy expenditure.

Aim to incorporate 20 to 30 grams of protein per meal, suggests Sarah Mirkin, RDN, the author of Fill Your Plate Lose the Weight. 'Its important to take in that amount of protein at all your meals, and ideally include high-protein snacks as well,' Mirkin says. 'This helps prevent lean muscle protein breakdown that decreases muscle mass percentage, increases fat percentage, and slows the metabolic rate.'

Another pro tip? Load up on the fruit and veggies. Vegetables in particular are generally low in cals, yet still packed with vitamins and minerals, and you can really go to town on them. 'These are rich in fibre, which makes you feel full, and they're nutrient-dense,' says Dr. Peterson. In fact, increased consumption of fruits and veggies is consistently linked to weight loss in women, per a 2020 study in Nutrients.

Making produce the star of your meals can help with portion control too, notes Palinski-Wade. 'If you aim to fill half your plate with vegetables, it can help you reduce the amount of other foods you eat while feeling just as satisfied,' she explains. 'And since vegetables provide few calories, this strategy can reduce your overall calorie intake at each meal, helping to promote weight loss.'

While a calorie deficit can aid in weight loss, always speak to a GP or a health professional before considering one, to affirm exactly what an ideal calorie deficit for you is, and whether implementing one is safe.

What you eat in the a.m. can set the tone for the rest of your day as far as weight loss goes. 'A breakfast rich in lean protein, fibre, and plant-based fats is the best option for curbing hunger and cravings later in the day,' notes Palinski-Wade. In other words, start off with a breakfast that fits this bill, and you may end up consuming fewer calories throughout the rest of the day.

On the flip side, watch what you eat at night. It's a myth that eating at night leads to weight gain, Palinski-Wade says; it's more about what you're eating at night that can be an issue when it comes to weight management. 'Since most of us dont have a salad for a midnight snack, if you find you tend to eat calorie-dense, high-sugar foods in the evening (like a bowl of ice cream), setting guidelines as to when to stop eating may help you to lose weight faster,' Palinski-Wade suggests.

That delicious plate of food you just ordered or cooked up might tempt you to eat it in just a few bites, but that's not the best idea, says Palinski-Wade. 'Eating slowly, eliminating distractions at meals, and even putting your fork down in between bites all allow you to get in touch with your bodys satiety signals and to stop eating when satisfied,' she says.

There's science to support this. Some researchers think that having food in your mouth longer may promote the release of gut hormones that reduce appetite, according to a 2022 Nutrition Bulletin meta-analysis.

The key is listening to your body. 'Eat when youre hungry, not starved,' Mirkin saysand stop when you are satisfied, not stuffed. 'Try to include small, frequent meals that are high in protein and vegetables with a small amount of healthy fat to fuel your body evenly throughout the day,' she says.

Stress, which plenty of women experience more of as they age and work and family responsibilities pile up, can lead to an increase in hormones like cortisol, which cause your body to store fat rather than burning it.

To minimise your stress, Palinski-Wade suggests practicing breathing exercises every day, especially before bed. Another option? Eat foods rich in vitamin C and omega-3 fatty acids, which Palinski-Wade says have been found to reduce the levels of stress hormones circulating in the body.

Prioritising sleep is also a must when it comes to stress reduction, but difficulty sleeping can be a symptom of menopause, so it's not uncommon for women in their 40s to struggle with getting enough shut-eye. Unfortunately, this can also cause weight gain. 'When you get less than seven hours of restful sleep, metabolic changes occur that can make it significantly harder to lose weight,' says Palinski-Wade. 'The appetite hormone ghrelin is increased while leptin (which controls hunger cues) is reduced, triggering an increased desire to eat, especially foods rich in fat and sugar. Insulin resistance increases, which can trigger the body to store fat,' she explains.

You've probably heard this one before, but try your best to drink more water to aid weight loss. Increased water intake can suppress your appetite and ramp up fat breakdown, research shows.

At a minimum, you should drink 2L or eight cups of water a day. And if youre exercising, youll likely need even more. But, there are lots of other factors that could affect how much H2O you really need, so it's a good idea to set personal #hydrationgoals.

Looking for some fun sips that arent plain H20? Naturally flavoured water with as little added sugar as possible is expert-approved, as are these weight loss drinks. Regenbogen also suggests sipping on some hot water with lemon.

'Fizzy drinks are just empty calories from sugar and provides no nutritional benefit,' says Palinski-Wade. In fact, drinking these bubbly beverages was directly linked to weight gain, even for people who exercise on the reg, in a 2020 study in the International Journal of Behavioral Nutrition and Physical Activity.

Weight loss aside, drinking simple sugars is bad for your health too because it can spike blood sugar and insulin levels, causing your body to store more fat, Palinski-Wade saysand that fat is tougher to shed over 40.

You should also scale back your alcohol consumption. It's an easy way to cut calories and you'll be doing it for your long-term health, too. Even moderate alcohol consumption may cancel out the beneficial effects of weight loss in premenopausal women with obesity, evidence has shown. 'Plus, drinking often leads to making poor food choices,' notes Dr. Peterson.

The emphasis is on reducing, not necessarily eliminating, intake. Palinski-Wade recommends reserving alcohol to one day a week, since it can stimulate appetite and make it easier to overindulge.

Food tracking apps can be triggering for those with a history of eating disorders. They may also not be the right choice if you're someone with a highly stressful life, since tracking your food only adds another stress/task to daily life. Read on if these don't speak to you.

People who track what they eat tend to lose more weight than those who don't, Palinski-Wade says. 'Thats most likely because these individuals are more aware of what they are putting into their body, which can help them to make better choices and better moderate [their] portion size,' she explains.

If you're unsure of how many calories you need to consume to maintain your weight, there are calorie calculators you can use, says Dr. Peterson. 'They tell you the amount of calories you need to consume to maintain your weight based on your gender, age, height and activity level,' she says.

A support system can keep you accountable at any age, Dr. Peterson and Palinski-Wade agree. Having both accountability and support from family members can affect one's long-term commitment to a weight loss program, a 2022 study found. Its much easier to eat nutritious meals when your family and friends arent pressuring you to have another cookie, says Palinski-Wade.

If you can recruit a friend to become your workout buddy, even better. 'Its much easier to motivate yourself to go to the gym when a friend is there waiting for you,' Palinski-Wade notes.

Even if you dont go to the gym together and do the same workout, an accountability buddy can be someone you text (and receive texts from) when you dont feel like sticking to your planned routine and need a reminder of your why, for example.

If youve tried all the above measures for at least three months without success, talk to your doctor. 'Start with the basics, go to your annual checkups, and explain your concerns and goals,' says Dr. Purdy. 'Your doctor can help you come up with a plan that is tailored to you and your changing body.'

That said, if you notice dramatic weight gain or you have a sudden lack of energy, Dr. Purdy says its best to schedule a visit with a healthcare provider because it may be your thyroid. 'Feeling worn out with a loss of energy is an immediate sign of hypothyroidism (a condition where the body doesn't produce enough thyroid hormone, and can sometimes lead to weight gain), and you may feel exhausted, mentally tired, and have a lack of motivation,' she explains.

Additionally, if youre constipated, have dry hair and nails, and/or trouble staying awake, its worth considering getting your thyroid levels checked, adds Dr. Peterson, which you can talk to your general practitioner about.

Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN'S HEALTH NEWSLETTER

Addison Aloian (she/her) is the assistant love & life editor at Womens Health. Outside of topics related to lifestyle, relationships, and dating, she also loves covering fitness and style. In her free time, she enjoys lifting weights at the gym, reading mystery and romance novels, watching (and critiquing!) the latest movies that have garnered Oscars buzz, and wandering around the West Village in New York City. In addition to Women's Health, her work has also appeared in Allure, StyleCaster, L'Officiel USA, V Magazine, VMAN, and more.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. Shes a mass consumer of social media and cares about womens rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

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Losing weight after 40: 10 tips from trainers + doctors - Women's Health UK

To shed pounds fast, Indians are going to great lengths to secure weight-loss drugs from abroad. Soon, they may not have to look elsewhere as US drugmaker Eli Lilly gets early approvals in India for its new weight-loss drug.

The minute you join a gym or start a diet, everyone assumes you are trying to get thin, even trainers. Its not even funny how obsessed we are, as a country, with losing weight, says Sunidhi, a 24-year-old wellness coach from Kolkata.

Sunidhis observations, in fact, reflect a grave reality about India. The country ranked third, after the US and China, in adult obesity in 2022, according to astudy in The Lancet. And to lose weight fast, Indians are goingto great lengths to secure weight-loss drugs from abroad that are not yet available in pharmacies here. Soon, they

Diti is a copy editor at The Morning Context. She joins us from Deccan Herald where she oversaw the daily news coverage in the digital vertical as a chief sub-editor. She also managed social media and contributed to data stories and film analysis. Before DH, she was with Reuters as an online producer.

Editor, Explainers

diti@mailtmc.com

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Why everyone's going gaga over weight-loss drugs - The Morning Context

If you've written off walking as a workout for weight loss, you may want to reconsider. The old-school advice to burn as many calories as possible in a workout is out. The new science has arrived. If you want to lose weight and keep it off, burning 500 calories at once on the treadmill is not the only way. Instead, create a small calorie deficit through your diet and increase activity in a sustainable way that doesn't leave you ravenous.

Enter: walking.

While not as intense as a Peloton or HIIT workout, research shows that walking is associated with weight loss, a boost in metabolism, improved mood and reduced risk of chronic diseases. And the best part is that it's free and can be done anywhere. All you need is a good pair of shoes.

Keep reading to learn how to walk off 10 pounds in just a few months.

Short answer, yes! A 2023 review in the British Journal of Sports Medicine suggests that exercise has a dose-dependent response to belly fat. In other words, the more exercise you get, the more belly fat you'll burn.

Being active, especially through walking, helps burn more calories, contributing to creating a calorie deficit.

And a 2021 review in Environmental Research and Public Health suggests that exercise, including walking, that is moderate to vigorous intensity, 4 times a week for 50 minutes each session will reduce body weight and belly fat.

But what if you don't have time to walk for an hour (or longer) every day? You might be able to get the same, or better, results doing two shorter walks, according to a 2019 study in the journal Obesity. Those who did two 25-minute walks per day 6 days per week lost more weight and inches than those who did one 50-minute walk per day. Both followed the same calorie-controlled diet.

A 2023 study in Obesity found that the group who received behavioral dietary weight loss strategies with an intervention to increase movement throughout the day experienced similar short-term (6-month) weight loss compared to the group who received behavioral dietary weight loss and structured aerobic exercise. Those assigned to the daily movement intervention also regained less weight after a year of follow-up compared to those who engaged in structured exercise.

Based on these studies, the most effective, sustainable plan for weight loss is one that combines dietary changes with exercise. But what if you feel like you're doing pretty well in the eating department and still aren't getting the results you desire? It may be time to try the simple and inexpensive exercise known as walking.

How much weight you can lose from walking depends on your current weight, diet and activity level. We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks. However, a more realistic timeline is 10 to 24 weeks, since most people don't have hours to devote to walking every day. Plus, a slower rate of weight loss means you can enjoy vacations and holidays and maintain your progress long-term.

"Calorie burn from walking depends on several factors, including age, weight, sex, walking pace and difficulty of your walking course," says Alex Davis, co-creator of Ryan and Alex Duo Life. "Generally, 1 mileor roughly 2,000 stepswalked equates to [burning] 80 to 100 calories." Since there are 3,500 calories in 1 pound, "this means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis. At this rate, you could lose 10 pounds in 10 weeks.

The more you weigh, the more calories you will burn. According to calculations by the American Council on Exercise (ACE), a 185-pound person walking at a brisk pace of 3.5 miles per hour will burn 318 calories in one hour, and a 155-pound person walking at 3.5 mph will burn 267 calories in an hour.

The faster you walk, the more calories you will burn, so pick up the pace to lose 10 pounds in a shorter amount of time.

This is how many calories a 155-pound person burns walking for one hour at different paces, according to ACE's physical activity calculator:

2 mph (a stroll): 140 calories

3 mph (moderate pace): 232 calories

3.5 mph (brisk pace): 267 calories

4 mph (very brisk): 351 calories

5 mph (fast pace): 632 calories

The best walking plan for you will depend on your fitness level, how much you currently walk and your schedule. If you already walk 10,000 steps per day but aren't losing weight, you likely need to tweak your diet and increase the duration or intensity of your walks. Adding higher-intensity workouts and weight training a few times per week can help too.

If you currently walk 15 minutes daily but aren't seeing results, walk for 30 to 60 minutes. If you want to drop 10 pounds faster but don't have an hour to devote to walking every day, walk for 30 minutes at a very brisk pace and add intensity like hills or weights. And remember, you can still break the time up, doing shorter bouts that add up to 30 to 60 minutes.

Here are two 5-week walking plansone for beginners and one for those who already walk every day.

After five weeks, to continue seeing results, increase the duration, frequency and/or intensity of your walks. Create a small calorie deficit through your diet and add strength training two to three times per week to help burn fat while preserving muscle.

Beware of going too low on the calorie deficit, though. If you reduce calories too much, you won't have enough energy to power through your workouts, let alone your day. Reducing caloric intake can also lower your metabolism, which will have the opposite effect on calorie burn in the long run.

Smith created this five-week walking plan for newbies. "If the person is starting from sedentary or very little structured walking, they will want to start out on the lighter side," says Smith. "Here's an example of a five-week walking routine progression for someone new to taking dedicated walks for workouts."

Week 1: Three 15-minute walks during the week with little to no incline at a moderate pace of 2-3 mph. This should feel like a leisurely stroll, nothing intense.

Week 2: Three 20-minute walks with little to no incline at a slightly elevated pace of 2.5-3.5 mph. This speed should feel like you're walking with some urgency, but not rushed.

Week 3: Three 30-minute walks with little to no incline at that same slightly elevated pace (2.5-3.5 mph).

Week 4: Four 30-minute walks with some incline or hills added; your speed can stay on the higher end of the 2.5-3.5 mph range. Adding incline changes will engage your muscles more and rev your heart rate and calorie burn.

Week 5: Five 30-minute walks with incline and hill intervals at 3.5-4.5 mph. This should be a purposeful power walk.

Brett Durney, co-founder, personal trainer and running coach at Fitness Lab, developed this walking plan best suited for those who already do some walking each day.

"At a high level, I'd always set 10,000 steps as a daily minimum target and often advise that this is broken down into three 20- to 30-minute purposeful walks," says Durney. "Ideally I try to get my clients closer to 15,000 steps per day over time and do this by increasing the walk session times by 1 minute per month over the course of five to six months."

Durney's plan breaks the walking time up, making it easier to accomplish for some. You can do it all at once if you prefer.

Week 1: Three 15-minute walks, achieving roughly 7,500 steps per day

Week 2: Three 16-minute walks, achieving roughly 8,000 steps per day

Week 3: Three 17-minute walks, achieving roughly 8,500 steps per day

Week 4: Three 18-minute walks, achieving roughly 9,000 steps per day

Week 5: Three 20-minute walks, achieving roughly 10,000 steps per day

While these plans increase walking duration each week, walking 60 minutes per day at a brisk pace can burn 250 to 350 calorieswhich is about pound of weight loss per week. Here are five ways to increase calorie burn without walking longer.

"Walking speed directly affects your calorie burn. Picking up your pace from a stroll (2 mph) to a moderate walk (3 mph) burns 33% more calories," says Davis.

"Hill walks are great for your muscles. They activate your calf, glute and hamstring muscles even more than a flat walk, without any added risk of injury. In addition to increasing your heart rate and workload, hills also increase your calorie burn. On a treadmill, setting an intense incline of 18% can increase calorie burn even more," says Davis.

"One of my favorite ways to track and increase walking speed is by walking to music. On popular music apps like Spotify, you can even search for playlists that are 100 bpm (beats per minute) to upward of 180 bpm. Each week, try increasing your walking speed by listening to progressively faster songs," says Davis.

Hiking often involves walking on uneven terrain, which engages more muscle groups. Building more muscle will burn more calories during the workout and afterward. Hiking uphill will boost calorie burn even more.

"The secret to keep burning calories is to not stop moving while you're doing the exercise. The run-walk method is a hack to increase the calories that you burn in the simplest way. It involves running for a short period of time, without extremely tiring yourself, and taking a 'break' by walking, and repeating this for the rest of the route. This helps you lessen your stress and exhaustion while doing the exercise, so you can do the routine for a longer time, burning more of your calories. What's good about this is it can be done even by beginners, since it takes no complex routine to reach your goal faster," says personal trainer and marathon runner Andrea Chapman.

Walking is a free and effective form of exercise for weight loss. When combined with dietary changes, you can lose 10 pounds in 10 to 24 weeks. Start with walking 10 to 15 minutes per day and work up to 30 to 60 minutes per day, depending on your fitness level and schedule. Increase speed and intensity to boost calorie burn, and consider doing two to three shorter walks each day versus one longer walk. For faster results, combine daily walks with two to four strength training sessions or high-intensity workouts per week.

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How to Walk Off 10 Pounds, According to a Dietitian - EatingWell

Filling half of your plate with vegetables is one of the simplest and most effective things you can do to lose weight. In general, most vegetables offer a lot of nutrients but not a lot of calories.

To lose weight, you need to be in a calorie deficitmeaning you are expending more energy than you are taking in. This can be achieved through engaging in regular exercise and more physical activity throughout the day or by reducing calorie intakeor a bit of both. But at the same time, you don't want to feel restricted, deprived or hungry, and you want your diet to be healthy. Otherwise, you won't be able to stick with your plan.

Read on to find out why vegetables aid weight loss and our experts' top picks of vegetables for weight loss.

Compared to many other foods, vegetables are low in calories and high in water and fiber. Typically, 1 cup of vegetables has only 20 to 50 calories.

Fiber is a type of carbohydrate that is key for weight loss. It moves through the digestive tract slowly, keeping you full longer. The calories from fiber are not absorbed, but fiber does provide satisfying volume and makes us feel full. This helps to suppress your appetite throughout the day, making it easier to eat fewer calories. Fiber also slows blood sugar and insulin spikes, which slow fat storage.

If you eat more calories than your body needs, the extra calories are stored as fat. But excess fiber is not stored as fat. Fiber passes mostly intact into the large intestine, where gut bacteria feed on it and produce beneficial compounds like short-chain fatty acids (SCFA). A 2019 study published inNutrientsshowed that SCFAs may contribute to fat burning. And a 2023 literature review published in Lipids in Health and Disease suggests that SCFAs may aid weight loss efforts, in part, by helping to regulate inflammation in the body.

We asked dietitians for their thoughts on vegetables that may help with weight loss; here are their top choices.

From cauliflower pizza to cauliflower rice, cauliflower is here to stayand for good reason! One cup of chopped cauliflower has only 27 calories, with 2 grams of fiber and 2 g of protein.

"It's filling and versatile," says Elysia Cartlidge, M.A.N., RD, a registered dietitian at Haute & Healthy Living. "My favorite way to prepare cauliflower is to chop it up, drizzle it with some olive oil and a generous sprinkle of garlic powder and nutritional yeast, and then roast it in the oven until lightly browned and crispy along the edges. Roasting the cauliflower brings out so much flavor, so it's a great way to incorporate more vegetables and fiber, especially if you're not a veggie lover."

Not a fan of roasted cauliflower? Registered dietitian Moushumi Mukherjee, M.S., RDN recommends ricing it, or you can buy it pre-riced in the frozen section of your grocery store.

To make riced cauliflower, chop it up and pulse it in a food processor to achieve a rice-like texture. "Then freeze it and use it in smoothies, soups, curry and fried rice," says Mukherjee. Because cauliflower has a mild flavor, it can be mixed into just about any dish.

According to the USDA, 1 cup chopped raw cauliflower contains:

Get the Recipe: Spaghetti Squash with Herbs & Garlic Breadcrumbs

"All winter squashes are low-calorie foods effective for weight loss. But spaghetti squash is my personal favorite," says Cheryl Mussatto M.S., RD, LD, author of The Nourished Brain. "It's the perfect low-calorie alternativeonly 42 calories in 1 cupfor anyone wanting to cut back on conventional spaghetti. It's also low-fat and provides fiber that's both filling and nutritious. And for those with diabetes who need to limit their carbohydrate intake, it won't spike blood sugar the same way pasta might. So, not only is spaghetti squash a great go-to weight-loss food, but you'll also still retain that 'spaghetti' mouthfeel we all love."

Cook up a spaghetti squash or two and use it as a substitute for any pasta dish, or use half noodles and half spaghetti squash. Remember to pair it with other colorful vegetables and protein for a balanced meal.

According to the USDA, 1 cup cooked spaghetti squash contains:

Yeah, yeah, we know avocados are technically a fruit, but we had to include them for their fat-burning properties (and most people treat them like a vegetable). That may sound like a contradiction since avocados are high in fat. However, they are high in heart-healthy monounsaturated fat, which keeps you full because it is digested slowly.

Half of an avocado has a whopping 5 g of fiberhalf the amount to aim for at each meal. Avocados are versatile, making it easy to get them into your diet on a regular basis.

Mix a quarter to one-half of an avocado into any smoothie for a creamy, silky treat (you can't taste the avocado), add sliced avocado to a salad or make guacamole for a snack. Avocados are also delicious on tacos, in tuna salad and in egg salad. Stick to a serving size of a quarter to half an avocado. One medium avocado has 240 calories, so it is possible to have too much of a good thing if your goal is to lose weight.

According to the USDA, of an avocado contains:

Get the Recipe: Simple Cabbage Salad

"Cabbage is low in calories and high in fiber," says registered dietitian Jinan Banna, Ph.D., RD. "Consuming enough fiber is an important part of a diet for weight loss, as it helps you to stay full and provides little in the way of calories."

Cabbage is a cruciferous vegetable, along with broccoli, Brussels sprouts, cauliflower and kale. Cruciferous vegetables contain potent phytonutrients that can help fight off cancer and reduce inflammation. And with only 22 calories and 5 g of total carbs per cup, cabbage is diabetes- and weight-loss-friendly. Plus, it's versatile. You can roast it, create a coleslaw or throw it on fish tacos. "It also can be used to make fermented dishes such as kimchi, which [may] promote a healthy gut," says Banna.

According to the USDA, 1 cup chopped raw cabbage contains:

"Zucchini is a great way to add fiber, volume and nutrients with very few calories," says Anya Rosen, M.S., RD, LD, CPT, a functional medicine practitioner based in New York City. One cup of sliced zucchini has only 19 calories and 3.5 g of total carbohydrates. "It has a neutral taste that easily adapts to other more flavorful ingredientsboth sweet and savory. You can grate it into oatmeal, add it to a smoothie or sub it for pasta," says Rosen.

Zucchini is also delicious when it's roasted and cooks quickly on the stove, making it easy to add to stovetop dishes like pasta and stir-fries. You can even swap out noodles for zoodles, also known as zucchini noodles, made with a spiralizer or a vegetable peeler. And don't forget zucchini makes delicious baked goods too.

According to the USDA, 1 cup sliced raw zucchini contains:

Get the Recipe: Caesar Salad with Grilled Steak

If you're looking for one of the lowest-calorie vegetables, romaine lettuce has only 8 calories per cup. The downside is that it is pretty low in fiber too, with just 1 g per cup. But it's a great "catch-all" vegetable, says registered dietitian Jennifer Fiske, M.S., RDN, LD. "Meaning you can toss a lot of things in and have a great dish. You can also use romaine hearts for lettuce wraps and to add crunch to sandwiches. I recommend buying a three-pack and prepping as needed; they last much longer than precut lettuce. Romaine lettuce is a low-calorie food rich in a variety of nutrients, such as folate, and has a mild flavor. It's not fancy or flashy, but it's versatile, affordable and great for weight loss".

According to the USDA, 1 cup shredded romaine lettuce contains:

Peas are starchy vegetables (like potatoes and corn), meaning they have more carbohydrates than non-starchy vegetables. But green peas pack a punch of fiber and protein, something most other vegetables can't boast about. One cup of peas has 8 g of fiber and 8 g of protein. Similar to fiber, protein promotes satiety, and high-protein diets are associated with weight loss, according to a 2020 study published in the Journal of Obesity & Metabolic Syndrome. The body burns twice as many calories digesting protein than carbs and fat.

From snap peas to snow peas, there are many varieties to choose from. Peas can be enjoyed plain or mixed into a variety of dishes like fried rice, pasta or soup.

According to the USDA, 1 cup peas contains:

Get the Recipe: Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

One cup of kale has only 7 calories, which means you can fill your entire plate with 4 to 5 cups of kale for under 50 calories. It also "has a rougher texture than other greens, so it takes a little longer to chew," says registered dietitian Lisa Andrews, M.Ed., RD, LD, owner of Sound Bites Nutrition. And eating slowly helps you feel full with fewer calories.

Kale's rough texture isn't for everyone, but there are plenty of ways to enjoy it. Roast kale on a baking sheet for homemade crunchy kale chips or blend it into a smoothie to add filling fiber. To reduce the roughness of raw kale, massage it with olive oil and lemon juice and let it stand for several minutes before tossing in your other salad ingredients.

According to the USDA, 1 cup chopped raw kale contains:

Spinach makes a perfect staple in your refrigerator because there are so many ways to sneak it into your diet. It has a milder taste and texture than kale, which appeals to more people's taste buds.

Nutrition-wise, spinach is similar to kale, with 7 calories and 0.7 g of fiber per cup. Enjoy spinach in a salad, smoothie, stir-fry or pasta dish. Or saut it with olive oil, salt and pepper for a savory side dish. You can buy it fresh or frozen. If it's starting to wilt, add it to soup or toss the whole bag in the freezer to use for smoothies.

According to the USDA, 1 cup raw spinach contains:

Get the Recipe: Cumin Roasted Carrots with Dill Yogurt

While carrots have a little more sugar than other vegetables, they also have more fiber. One cup of carrots delivers 3.5 g of fiber, which is three times the amount of fiber in a cup of leafy greens. And they are still low in calories at 52 per cup. Carrots are a crunchy alternative to potato chips, which have about 130 calories in a serving size of just 12 to 15 chips, per the USDA. And perhaps most important, chips lack the fiber that is present in carrots.

Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim, loves carrots for their versatility. "You can eat them raw, shredded in salads or you can roast them with different spices or sauces, so you can enjoy them sweet or savory. And they are high in fiber and super [nutritious]. You will never be bored with this veggie," says Young.

According to the USDA, 1 cup chopped raw carrots contains:

"Bell peppers are low in calories and high in nutrients. In fact, one bell pepper contains more vitamin C than an orange! With research linking those with lower vitamin C levels to higher amounts of body fat, this is a vegetable that should top your grocery list!" says registered dietitian Christie Gagnon, RD, owner of Hoorah to Health.

Red, orange and yellow peppers are sweet, making them easy to eat. One cup of sliced raw peppers has just 24 calories with 2 g of fiber. Dip peppers in hummus or tzatziki, add them to a turkey wrap or cook them in a skillet alongside onions for some fiber-packed fajitas.

According to the USDA, 1 cup sliced raw red pepper contains:

Get the Recipe: Lemon-Garlic Dump Chicken Thighs with Broccoli

Broccoli is a cruciferous vegetable with cancer-fighting, anti-inflammatory compounds, specifically sulforaphane and indole-3-carbinol, per a 2023 review in Antibiotics. Broccoli also has the antioxidant quercetin, which may help lower blood pressure, according to a 2021 review published in Phytotherapy Research.

When it comes to weight loss, 1 cup of cooked broccoli has 5 g of filling fiber, plus 3.7 g of protein. Broccoli is 90% water, which contributes to its fill-you-up factor. Plus it's high in vitamins C and K.

There are many ways to enjoy broccoli. In addition to eating it steamed and boiled, try roasting it. Toss the chopped broccoli pieces in olive oil, salt and pepper, and then roast them at 400F to 425F for about 20 minutes. Turn on the broiler at the end for a few minutes to achieve that restaurant-style crispy texture.

According to the USDA, 1 cup cooked, chopped broccoli contains:

See the article here:
The 12 Healthiest Vegetables for Weight Loss, According to Dietitians - EatingWell

If you thought Ozempic was controversial, just wait until you hear about "oatzempic." Unsurprisingly, the polarizing trend comes to us courtesy of TikTok, referring to a drink made up of oats, water, and lime juice. The concoction may sound far from appetizing, but with TikTok creators claiming it's helped them lose significant weight in the span of two months, it's no wonder that #Oatzempic already has nearly 2000 posts on TikTok.

People documenting their oatzempic experiences online say the drink has helped them curb cravings and reach their weight-loss goals. "I started this on Monday and it works! It has decreased my appetite as well," one commenter wrote under an oatzempic video. Still, others aren't entirely convinced. "The problem with that kind of weight loss is when you do it so fast, if you stop that method you'll gain even more back," one commenter wrote. Others voiced similar doubts about the efficacy, along with some serious concerns about the taste.

Even if you can get past the taste of sour oat milk, is oatzempic actually safe to drink? Are the weight loss effects really comparable to GLP-1s like Ozempic (as the name suggests)? And more importantly, have we learned nothing about the dangers of drinks promising to help you drop weight fast (a la the Master Cleanse and other hyper-restrictive, liquid-based diets)? To get to the bottom of the viral oatzempic trend, we spoke with experts about what you should know before whipping out the rolled oats yourself. Read on to learn more about the oatzempic trend, including potential risks, benefits, and its effects on weight loss.

Avantika Waring, MD, is the chief medical officer at 9amHealth.

Katherine Basbaum, RD, is a clinical dietitian for MyFitnessPal.

Samantha Cassetty, MS, RD, is a nutrition expert with a focus on mental wellness and coauthor of "Sugar Shock".

Oatzempic generally refers to a drink made from a half cup of oats, one cup of water, and a squeeze of lime, all of which are blended together. Some people alter the recipe by adding cinnamon, peanut butter, or chia seeds. Oatzempic is typically used as a meal replacement at the beginning of the day, meaning you drink the concoction on an empty stomach, then eat the rest of your meals as normal. However, other creators drink oatzempic more often, depending on their preference.

One sign that it's best to avoid this trend? It's unclear who came up with the recipe, but it doesn't appear to have been a doctor or registered dietitian. There are videos touting an oats-and-lime-juice concoction as "the drink that helped me lose X pounds in X months" posted as far back as Feb. 2023. That said, it was only more recently that people started calling this drink "oatzempic."

"For most people there's nothing dangerous about drinking this oat blend. It does not, however, replace a healthy diet inclusive of protein, fruits and vegetables, and healthy fats," says Avantika Waring, MD, chief medical officer at 9amHealth. "If it's being used as a meal replacement throughout the day, a person would miss out on many important macronutrients as well as vitamins and minerals."

Katherine Basbaum, MD, RD is a clinical dietitian for MyFitnessPal, adds that consuming large quantities of raw oats can also have a laxative effect, potentially leading to diarrhea and dehydration. "While you may see a dip in the scale, it isn't actual fat loss, and there is a risk of becoming dehydrated if you are not consuming an adequate amount of water," Basbaum says.

While there may not be a huge immediate physical risk to drinking oatzempic, we know that restrictive and extreme diets can be very harmful in the long run, both mentally and physically. "If an eating behavior feels stressful or punitive, then it's negatively impacting your mental and physical health and, obviously, that isn't good," Samantha Cassetty, MS, RD, nutrition expert with a focus on mental wellness and coauthor of "Sugar Shock," previously told PS. Restrictive diets like cleanses also perpetuate disordered eating, and therefore have the potential to lead you down a path of harmful eating habits even to an eating disorder, especially in people who are predisposed.

What's more, "we know extreme forms of restriction (e.g., cleanses, fasting, calorie counting) are actually linked with overeating in the long run. When you try to deny your body what it needs, your physiology wins out, and when you do eat, you're way more likely to 'overdo' it than if you had just eaten regularly to begin with," Mallory Frayn, PhD, a clinical psychologist who specializes in disorder eating, also told PS in the earlier article.

Although there are health benefits to eating more oats, the oatzempic trend is all downside, since it involves meal replacement. "From a clinical perspective, there's no health benefit of oatzempic beyond the health benefits of eating, for example, oats without sugar or additives," Dr. Waring says. And again, the risks of a diet that emphasizes meal replacement or restriction far outweigh any potential benefits. Consider a tasty, fiber- and protein-rich oatmeal recipe instead.

In a word: no. Oatzempic is not an effective, responsible, or safe method for weight loss. "We don't have any data to suggest [oatzempic] is effective for weight loss," Dr. Waring tells PS.

So what about the extreme weight loss people are reporting on social media? For one, they may be lying. (It's known to happen on the internet!) But even if people are losing weight while drinking this mixture, Basbaum says what they're experiencing is most likely loss of water weight. That means any "results" they're seeing are likely temporary. In fact, the National Institutes of Health has reported that research shows that while restrictive diets like juicing or, in this case, oatzempic can result in early weight loss (because of the calorie restriction), "they tend to lead to weight gain once a person resumes a normal diet." There's also little research on the long-term effects of diets like this. "We need to keep in mind that there is zero research linking this fad to weight loss," Basbaum emphasizes.

The term oatzempic is clever marketing, but the oat drink has no similarities to actual Ozempic, beyond the name. "Oatzempic does not mimic the effects of actual GLP-1s," Basbaum says. "Ozempic, the drug, works by enhancing the effects of a naturally occurring hormone, GLP-1, that can lower hunger, cravings, and appetite. The oatzempic ingredients, either individually or in combination, have very little to no effect on the enhancement of the GLP-1 hormone."

Oats do contain fiber, which is known to help foods feel filling. "Since one of the effects of GLP-1's is that they promote a feeling of fullness or satiety, it's possible that drinking blended oats, or consuming high-fiber foods in general could similarly promote a feeling of fullness," Dr. Waring says. But it may not be enough to keep you full if you're swapping a healthy, well-rounded breakfast with the drink. Plus, "eating high-fiber foods, lean proteins, and drinking plenty of water would likely have the same effect," Dr. Waring notes. And it'll probably taste better too.

Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.

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What Is Oatzempic? Experts Explain the Risks and Benefits - POPSUGAR

Amid an

With over 112k posts under the hashtag #waterfasting on Instagram and the term intermittent fasting trending on TikTok, with various videos suggesting that water fasting can reduce the risk of cancer and intermittent fasting is the cure to the obesity crisis it seems our obsession with intermittent fasting which involves alternating between periods of eating and not eating is becoming increasingly popular. But what about more extreme forms of fasting, such as water fasting?

If youre considering water fasting, talk to your GP or ask a healthcare professional for guidance first.

Water fasting, which involves avoiding eating or drinking anything other than water for a set period of time, typically lasts for at least 24 hours with people citing religion and weight loss as the number one reasons for trying it.

But although water fasting is trending on social media right now, it's not a new idea. In fact, humans have been fasting for thousands of years; the Greek physician Hippocrates recommended abstinence from food and drink for patients suffering from particular symptoms or illnesses in the 5th century BCE.

To date, there is no substantial medical research on water fasting, which means there are no specific guidelines on how to do it. Telling, huh?

A recently published study from earlier this year saw participants undertake a 7-day water-only fast, but this was in a controlled environment with medical support and replicating this at home isn't necessarily safe.

People on social media recommend water fasting for anywhere upwards of 24 hours, but, again, theres no research to suggest any duration of time spent depriving your body of food and only consuming water will benefit your health.

According to registered dietician and director of City Dietitians Sophie Medlin water fasting for long periods of time isnt a safe or effective approach: There's no research around it because it's very dangerous, she tells Women's Health. I'd highly discourage it.

One of the reasons people might choose to water fast is to lose weight, but according to Medlin, it isn't a healthy way to lose fat. You might lose some fat mass but on this diet, you'll mostly lose protein, muscle mass and fluids, she explains. This means that any weight that you see lost on the scale you'll very quickly regain when you stop water fasting.

Perhaps youre considering water fasting as a way to detox your body after a particularly indulgent weekend. Well, the truth is, depriving your body is no way to detox it after a few days or weeks of unhealthy eating. In fact, its probably going to make you feel worse. Plus, the human body is clever it detoxes itself (your liver, kidney, bowel, and lungs all play a role in essential detoxification).

When we do things like water fasting or juice cleanses, we're actually asking our body to work harder because it's not getting normal nutrition or the nutrients it needs to allow our organs to work properly, Medlin says.

So, in fact, what happens is you end up with more toxins in your system produced by your body, and it makes the problem worse.

If youre looking for a way to nourish your body, a better idea is to focus on good nutrition. Drink enough water and make sure youre putting the nutrients in that your body needs every day and taking care of your body rather than punishing it, Medlin says. And if you need a healthy dietary patter, look no further than the Mediterranean diet.

Without sounding like a broken record, there is no scientific research to suggest that water fasting is a safe way to improve your health or lose weight.

One study of 48 people who were overweight or obese found that water fasting for 17 days reduced their blood pressure. However, researchers concluded that there are many questions about the long-term health effects and durability of outcome, and that more studies are required to assess the safety and effectiveness of water fasting.

Another study published in the journal Nutrition, Metabolism and Cardiovascular Diseases in 2013 looking at 30 adults who water fasted for 24 hours found that it could lower levels of triglycerides (which is a risk factor for heart disease) in the blood. But again, researchers concluded that the long-term consequences of these short-term changes are unknown, so it isnt a foolproof method.

The risks of water fasting far outweigh the benefits, which is why plenty of experts, including Medlin, say that it's not a safe diet to follow.

[Water fasting] is not considered safe and one of the reasons for that, especially when people do it for a long period, is that it can deplete their electrolytes, like sodium, potassium, and magnesium, which are essential for basic things like your heart beating and your lungs being able to breathe, Medlin says.

This means that water fasting, even for a short period of time, could potentially have a very negative impact on your health in the long term.

A 2021 study saw several negative health outcomes for its male participants who did an eight-day water fast. Although they lost weight and felt less stressed, they experienced a number of negative side effects, including dehydration, low sodium levels, low blood sugar levels, and an increase in uric acid in their blood (which can lead to gout and kidney stones).

On top of this, water fasting will deprive your body of vital vitamins and nutrients that it needs to function. You're not getting any vitamins, minerals, carbohydrates, fats or proteins, which are completely essential, Medlin says.

The bottom line? Avoid. Water fasting is not rooted in science, so just keep scrolling.

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Water fasting | Is it safe? And what are the health benefits? - Women's Health UK

Online searches for 'weight loss exercises' have increased by 552% in the last year, with searches for 'quick weight loss' increasing by 581% year-on-year, highlighted by a new ASICS campaign expressing concern over 2024 being the year we've returned to 'an era of weight loss fixation'.

Despite the rise in body positivity, the number of videos solely focused on 'exercise and weight loss' has increased by 204%, 33% more than videos focused on 'exercise and mental health'.

And in turn, the rise in rapid weight loss content has led to 42% of Brits according to new research from ASICS saying this type of content has made them feel worse about themselves and less motivated to exercise.

More than half (59%) of people agree celebrity and weight loss content is the worst thing on social media for people's mental health, while 72% believe society's obsession with the perfect body image is bad for mental health.

To help counteract the current fixation with exercise purely as a tool for physical weight loss (and it perpetuating unrealistic body standards), the new campaign supported by body positive influencers like Em Clarkson wants to disrupt social media with an alternative message.

It's important to move for your mind too.

The message will now appear when people search for online weight loss content and instead direct them to content that reminds people of the mental health benefits of exercise. Research conducted with Professor Brendon Stubbs from Kings College London shows that it takes just 15 minutes and nine seconds of physical activity to take the weight off our minds.

Here's a reminder of why quick-fixes, including drugs like Ozempic that are used off-label for weight loss, might not always be the answer, and why it's important to focus on staying healthy both mentally and physically, in a way that makes you feel good and is sustainable.

"By becoming too focused on the short-term and often narrow possibility of losing weight, we are neglecting the profound and multifaceted benefits movement can have on our minds," says Professor Stubbs, a leading researcher in exercise and mental health.

"The fact is that weight loss is hard and it takes time. Many people stop exercising before this happens because they become despondent when quick weight loss is not visible, or in some cases not possible. Instead, if people focus on doing exercise for enjoyment and the mental health benefits, people are not only protecting their minds but are also much more likely to remain engaged in exercise in the long term."

Dr Tara Quinn-Cirillo, chartered and registered psychologist, author, podcast host, and director of The Conversation Starter Project, adds: "Evidence suggests that quick-fix weight loss, through diet and exercise fads, often leads to only short-term gains and negative long-term consequences. The desire to lose weight quickly, perpetuated by societal norms and pervasive digital weight-loss content, can be damaging to self-esteem and self-worth, as people strive for an ideal that society has cultivated.

"The result can cause people to obsess over using exercise only as a way to change appearances. What often gets overlooked is the power of movement to support better overall health."

This is why reframing our relationship with exercise, and generally how we stay healthy overall, is key.

"Moving our bodies releases dopamine which boosts mood, reduces stress hormones like cortisol and adrenaline and has long-term benefits for anxiety reduction," adds Dr Quinn-Cirillo. And we dont always need to engage in 'formal' exercise for these benefits. Activities such as running, playing games in a park or even going up and down the stairs are all movements that can contribute to overall improved wellbeing."

"As humans, were wired to seek quick fix solutions when changing our habits. Rather than opting for hard work, we often prefer methods that promise immediate results with less effort. This behaviour isnt a new phenomenon," explains Dr Quinn-Cirillo.

"Weight loss medications, like Ozempic, provide a dopamine boost when we see rapid changes. This reinforces the desire for more and sustains weight loss."

However, the psychologist warns this approach carries the following risks.

Negative Side Effects: Reports indicate serious adverse effects on overall health

Mental Health Impact: Ozempic may lead to lowered mood and anxiety, sometimes referred to as 'Ozempic personality'

Suicidal Thoughts: There have been cases linking Ozempic use to suicidal thinking.

How widespread is this issue? "Medications that aid weight loss, including Ozempic, have led to shortages. This scarcity further fuels the demand and psychologically reinforces the perception that these medications are effective and acceptable aids for weight loss."

Of course, drugs like Ozempic and Wegovy might be right for some people with certain health conditions, who have been prescribed it by their GP, but there is growing concern over how accessible it is to get a hold of on certain online sites for those who might not need it.

Ozempic and Wegovy both share the same ingredient, semaglutide. However, Ozempic is licensed for adults who have type 2 diabetes to use, not weight loss, though it can result in this. Wegovy is marketed as a weight loss drug.

So, why are more people being attracted to these drugs for weight loss, as well as other quick fixes and a pressure to lose weight fast, in the first place? "Celebrities, even when ill-informed, have significant influence over their followers. Their choices and the brands they endorse can impact public perception and can have dangerous consequences," says Dr Quinn-Cirillo. "Many people aspire to emulate celebrities, including body image, clothing, hobbies, and exercise habits. Theres often an assumption that celebrity endorsements imply trustworthiness, which may go unquestioned."

The psychologist adds, "Any form of movement benefits our mental and physical health. Move your body in the best way for you. Whether its walking, stretching, dancing, or playing, movement releases endorphinsthe chemicals that make us feel good."

Watch: New ASICS campaign aims to change the way we think about weight loss

Always consult a doctor before taking anything new or making any drastic changes to your health. For someone to talk to any day, any time, you can call Samaritans on 116 123.

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Experts concerned as Brits turn to quick weight-loss fixes driven by body image - Yahoo Lifestyle UK

TV doctor Michael Mosley's death has been met with an outpouring of people describing how he revolutionised their approach to health.

Former deputy Labour leader Lord Tom Watson called him a "hero", crediting his book The Fast Diet with aiding his seven-stone weight loss.

Ted Verity, editor of Mail Newspapers - which published Mosley's regular column - said he believes Mosley's work will have "extended, and even saved, the lives of countless readers".

The scope of Mosley's work was huge and saw him ingest tapeworms, take magic mushrooms, and let leeches gorge on his blood.

One of his enduring legacies is the 5:2 diet and the popularisation of intermittent fasting.

But what are the diets, and what do they claim to do?

What is intermittent fasting?

Intermittent fasting, or time-restricted eating (TDE), was embedded in Mosley's approach.

It can take different forms, including fasting on certain days of the week or restricting your "eating window" each day.

Some people take a 16:8 approach - fasting for 16 hours, eating meals within the space of eight hours - while others stretch the eating period to 10 hours and others adopt OMAD - one meal a day.

What is the 5:2 diet?

The 5:2 diet involves cutting calories to 500-600 on two days of the week, and eating normally the rest of the week.

Mosley was first introduced to it through a 2011 study and it became the backbone of his 2013 book The Fast Diet.

On the diet's website, Mosley said those following it can expect to lose around 1lb (0.5kg) a week, and enjoy health benefits from improvements to blood pressure and cholesterol levels to better insulin sensitivity.

On non-fasting days, people are encouraged to eat relatively healthily but "with little thought to calorie control and a slice of pie for pudding if that's what you want".

The Blood Sugar Diet

Mosley found personal success with the 5:2 diet when he reversed his type 2 diabetes.

He wrote on the diet programme's website that he was not "exceptional" in this success.

"Studies carried out by Professor Roy Taylor and his team at Newcastle University have shown that losing 10-15% of body weight can reverse type 2 diabetes in 84% of recently diagnosed diabetics, and 50% of those who have been diabetic for more than 10 years."

The Blood Sugar Diet is based on eating a low carbohydrate Mediterranean-style diet, aimed at weight loss and - unsurprisingly - improving blood sugar levels.

Mosley's book of the same name came out in 2016.

The Fast 800

Both the Blood Sugar Diet and the original 5:2 were precursors to Mosley's updated diet plan: the Fast 800.

As the name suggests, it combines fasting with eating 800 calories.

There are two ways the 800 calories are consumed: in one phase of the plan, 800 is the total calories for the day, while in another, users adopt a 5:2 approach, but the calorie allowance on fasting days is bumped up to 800.

The Very Fast 800 and the Fast 800 Keto

There are two "rapid weight loss" plans: the Very Fast 800 and the Fast 800 Keto.

Both of them are recommended for people who are "significantly overweight or obese" and only for a maximum of 12 weeks or until a healthy BMI is reached, whichever is first.

The Very Fast 800 involves eating 800 calories a day, with a focus on low-carb Mediterranean-style food.

People following the diet can choose to split their calories between either two or three meals - if two, they may combine it with time-restricted eating and adopt a limited eating window.

The Fast 800 Keto focuses on very low-carb, high-protein foods, with a slightly higher calorie intake - up to 1,000.

The purpose of minimising carbohydrates is to push the body into the metabolic state of ketosis, where the body burns fat after running through carbohydrates and the glucose stored in your muscles and liver.

During ketosis, fat is turned into ketone bodies in the liver to generate energy until more carbohydrates are consumed.

The New 5:2

The New 5:2 follows the same principles as the original 5:2 diet, but with an 800 calorie allowance on fasting days.

Mosley said 800 calories appeared to be the "magic number" when it came to weight loss.

The Fast 800 programme website says it is "high enough to be manageable... but low enough to trigger a range of desirable metabolic changes."

The Way of Life

The Way of Life is the final strand of the Fast 800, but doesn't involve calorie counting or fasting.

It is aimed at people wanting to maintain the benefits of the 5:2 diet, without continuing fasting.

It focuses on "sensible portions" of a low-carb, Mediterranean diet, full of fibre, protein, and healthy fats.

What's the evidence for intermittent fasting?

Research has identified several benefits of intermittent fasting besides weight loss, including reduced cholesterol, improved insulin sensitivity, reduced inflammation markers, and improved leptin sensitivity, according to nutritional neuroscientist Dr Amy Reichelt.

As Mosley found in his own experience, the approach has been shown to improve insulin sensitivity, which helps in better blood glucose control and can reduce the risk of developing type 2 diabetes.

However, Dr Reichelt notes that most studies focus on the 4:3 diet (alternate day fasting) rather than 5:2.

Research shows alternate-day fasting can reduce the levels of the appetite-regulating hormone leptin, which tells the brain the stomach is "full".

Some rodent studies also suggest intermittent fasting could lower the risk of neurodegenerative diseases because fasting triggers autophagy - a process where the body removes damaged cells and regenerates new ones - which may contribute to increased longevity.

What are the downsides to intermittent fasting?

People can experience "episodes of overwhelming hunger" in the first days of a large calorie deficit, Dr Reichelt says, speaking to Sky News.

Feeling fatigued, cognitively slower, and having a negative mood are also to be expected, she says.

Then there's the issue of gaining weight back if you stop the diet.

"During long periods of calorie restriction, your metabolism decreases, so shifting back to a 'normal' way of eating can trigger weight gain," she explains.

"Any kind of restrictive diet can cause a rebound weight gain effect, where people can rapidly gain more weight when they shift back to normal eating habits."

Read more: Co-presenter reveals Michael Mosley saved woman's life Michael Mosley: The doctor not afraid to experiment on himself

Why have some of the diets caused controversy?

Lose a Stone in 21 Days with Michael Mosley, which aired on Channel 4 in 2020, followed the principles of the Fast 800.

It was criticised by the eating disorder charity Beat for "promoting extreme weight loss and crash dieting".

"Research has shown that dietary restraint, including the restriction of calories, has been found to be a risk factor in the development of an eating disorder," the charity said.

"The programme caused enough stress and anxiety to our beneficiaries that we extended our Helpline hours to support anyone affected and received 51% more contact during that time," it added.

The Fast 800 website says anyone who is underweight or has a history of disordered eating should avoid the programme.

Dr Reichelt also stressed this, saying: "Anyone with a history of eating disorders including anorexia nervosa, bulimia, and binge eating disorders, or compulsive eating behaviours should exercise caution around any kind of diet shift as it can trigger a relapse of symptoms."

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If you were a fan of Super Size Me in the early 2000s, you may have mixed emotions on whether or not you can eat fast food and still be healthy. Fast food typically has a reputation for being high in calories, fat, sodium, and added sugarsbut that doesn't mean you can't find healthier fast-food options as part of a balanced diet. We spoke to dietitians to find out exactly which fast food meals they recommend for your health and which ones can even help contribute to weight loss.

Keep in mind that one meal cannot make or break your diet. In fact, it's important that you view your health as an accumulation of choices over time, rather than one specific meal. For more information on healthy fast-food meals for weight loss, read on.

Yes, losing weight while eating fast food is possible, but it requires careful planning and smart choices.

Registered Dietitian Nicole Rodriguez conducted a fun experiment by eating one meal at McDonald's every day for 30 days and shared her results on Instagram. Her only qualification when ordering each day was to give herself a monetary budget, which she says helped her stick to a lower-calorie budget. "Whether working toward fat loss, weight maintenance, or just more balance, inclusion of something fun every day can lead to better adherence to a balanced diet in the long run," says Rodriguez.

Nichole shared objective data collected before and after her experiment, showing significant improvements in her lipid panel, including total cholesterol and LDL cholesterol, and one-pound weight loss.

This data suggests that the potential harms of fast food might be overstated and its benefits understated.

Let's discuss some strategies to help you achieve your weight loss goals without completely giving up fast food.

The #1 Best Fast-Food Chain for Weight Loss

When visiting your favorite fast-food chain, consider these quick tips to make more balanced choices that can help you with your weight loss goals.

With these things in mind, read on to learn about 14 of the healthiest fast-food meals for your weight loss goals. Then, check out the 30 Best Foods for Weight Loss.

Nutrition (Per order): Calories: 340 Fat: 13 g (Saturated Fat: 3 g) Sodium: 630 mg Carbs: 25 g (Fiber: 6 g, Sugar: 13 g) Protein: 32 g

Chick-fil-A's Market Salad is a nutritious option that offers a good balance of protein, fiber, and healthy fats.

"I love the Market Salad with Grilled Nuggets. It's high in protein, and I love the added crunch from the granola and slivered almonds. The salad has berries, which add a great natural sweetness and boost of antioxidants. It's my favorite fast-food salad with tons of nutrients and fun textures," recommends Wan Na Chun, MPH, RD.

12 Healthy Chick-fil-A Orders, According to Dietitians

Nutrition (Per order, without cheese and sour cream): Calories: 570 Fat: 13 g Carbs: 72 g Protein: 45 g

Hands down, the Chicken Burrito Bowl at Chipotle is a great fast-food meal for weight loss, says Sarah Pflugradt, MS, RDN, CSCS. "With chicken, brown rice, beans, lettuce, extra salsa, and corn, you can't beat the protein and fiber. The sodium is still going to be high, but that is really hard to avoid with any fast food. Choose water instead of soda and skip the extras, like sour cream or queso, that can increase the calories of this meal," she shares.

Nutrition (Per order): Calories: 270 Fat: 4 g (Saturated Fat: 1 g) Sodium: 820 mg Carbs: 40 g (Fiber: 5 g, Sugar: 6 g) Protein: 21 g

Subway makes it easy to customize a low-calorie, fast-food option on the go. A 6-inch turkey sub can contain as few as 270 calories if you are prudent with your condiments, and a 6-inch wheat roll will deliver fiber and protein, two nutrients that help keep you full and prevent drops in energy levels as the day goes on.

9 Healthiest Subway Sandwiches To Order, According to Dietitians

Nutrition (Per order): Calories: 420 Fat: 16 g (Saturated Fat: 5 g) Sodium: 1,170 mg Carbs: 42 g (Fiber: 2 g, Sugar: 2 g) Protein: 27 g

Wendy's has some of the most calorie-dense items on their menu, like the Pretzel Baconator at 1,050 calories or the Big Bacon Classic Triple at 1,220 calories! But thankfully, you can find a few lighter, healthier options at Wendy's that can fit with your weight loss goals, like their Grilled Chicken Wrap, which is in calories, has 27 grams of protein, and even has a few grams of fiber. 6254a4d1642c605c54bf1cab17d50f1e

Nutrition (Per order): Calories: 490 Fat: 24 g (Saturated Fat: 7 g) Sodium: 1,150 mg Carbs: 44 g (Fiber: 11 g, Sugar: 3 g) Protein: 25 g

Taco Bell actually has some of the healthier fast-food menu options if you know what to order! Take their Cantina Chicken Power Bowl, for example. It has 25 grams of protein and 11 grams of fiber, and finding this much fiber in a fast-food meal is quite challenging. Not only that, but it has under 500 calories and only 3 grams of sugar. This bowl will keep you feeling full until your next meal and help you stick to your daily goals.

9 Healthiest Dishes to Order at Taco Bell

Nutrition (Per order): Calories: 310 Fat: 13 g (Saturated Fat: 6 g) Sodium: 770 mg Carbs: 30 g (Fiber: 2 g, Sugar: 3 g) Protein: 17 g

The McDonald's Egg McMuffin is a classic that you can still enjoy when you have a weight loss goal. With 17 grams of filling protein for just 310 total calories, you will find that this small but mighty breakfast sandwich has a lot of staying power.

8 Healthiest McDonald's Orders

Nutrition (Per order): Calories: 290 Fat: 8 g (Saturated Fat: 3.5 g) Sodium: 1,060 mg Carbs: 50 g (Fiber: 4 g, Sugar: 4 g) Protein: 24 g

For a healthy breakfast option, head to Starbucks to get theirSpinach, Feta & Egg White Wrap. This wrap has under 300 calories but still packs in 24 grams of filling protein, and the 4 grams of fiber is something you may struggle to find in many classic fast-food breakfast sandwiches.

The Best Starbucks Breakfast Order for Weight Loss

Nutrition (Per order): Calories: 240 Fat: 17 g (Saturated Fat: 4 g) Sodium: 370 mg Carbs: 11 g (Fiber: 3 g) Protein: 13 g

In-N-Out has its famous "Not So Secret Menu," which features variations on its classic burgers, such as Double Meat, Animal Style, and our favorite healthier option, the Protein Style Burger. It's just your favorite In-N-Out burger with lettuce instead of a bun, keepingcalories on the lower end.

The Best & Worst Menu Items at In-N-Out Burger

Nutrition (Per TK): Calories: 390 Fat: 12 g (Saturated Fat: 2 g) Sodium: 770 mg Carbs: 44 g (Fiber: 3 g, Sugar: 12 g) Protein: 28 g

Karolin Saweres,MS, RDN, LD loves Chick-fil-A for a healthy fast-food option for weight loss. "I love the Grilled Chicken Sandwich from Chick-fil-A, which contains only 390 calories. Pair it with their Fresh Fruit Cup or Kale Crunch Salad for a boost of filling fiber, or an order of 5-piece Grilled Chicken Nuggets for additional protein if you need."

7 Healthiest Chick-fil-A Breakfast Items

Nutrition (Per whole sandwich): Calories: 550 Fat: 29 g (Saturated Fat: 4.5 g) Sodium: 1,060 mg Carbs: 50 g (Fiber: 4 g, Sugar: 4 g) Protein: 24 g

Panera has a ton of sandwich options, some much healthier than others, but their Tuna Salad Sandwich is a clear winner every time. This sandwich is a great choice for a healthy fast-food meal with 24 grams of protein, 4 grams of fiber, and only 550 calories.

The 15 Healthiest Menu Items at Panera

Nutrition (Per order): Calories: 455 Fat: 29 g Carbs: 39 g Protein: 12 g

Sheri Berger, RDN, CDCES loves to pop into Sweetgreen for a balanced meal on the fly. "You can choose pretty much anything from Sweetgreen and get a satisfying meal that is overflowing with veggies, packed with lean protein, balanced with a whole grain, and topped with a tasty sauce. For plant-based eaters, I recommend the Super Green Goddess, a hearty salad that is packed with 20 grams of plant protein from chickpeas and lentils and is under 500 calories."

The Best & Worst Menu Items at Sweetgreen, According to a Dietitian

Nutrition (Per order): Calories: 350 Fat: 13 g (Saturated Fat: 4 g) Sodium: 900 mg Carbs: 29 g (Fiber: 13 g, Sugar: 3 g) Protein: 24 g

Chick-fil-A's Cool Wrap boasts a balanced option on the go, and Caroline loves to recommend this option to clients who are working towards weight loss or making blood sugar-friendly choices when eating out. With only 32 grams of total carbohydrates, of which 14 grams come from fiber, this wrap is bound to keep you full and satisfied for hours to come. If that isn't enough, you'll get 43 grams of protein from a lean chicken source.

Nutrition (Per order): Calories: 360 Fat: 14 g (Saturated Fat: 5 g, Trans fat: 0.5 g) Sodium: 970 mg Carbs: 37 g (Fiber: 2 g, Sugar: 5 g) Protein: 23 g

With 360 total calories, Arby's knows how to pack a ton of flavor into a balanced meal with their Classic Roast Beef Sandwich, which delivers a leaner protein option. With 23 grams of protein to boot, this sandwich will tide you over until your next meal.

The Best & Worst Menu Items at Arby's

*Nutrition information is based on how you build your bowl

"The Grains and Green Bowl at CAVA is packed full of nutrition! I recommend choosing the RightRice in your bowl, which is a plant-based rice made with lentils, chickpeas, peas, and rice. Then, add on a variety of greens and lean protein, as well as healthy fats from avocado and olives. It is filling, nutritious, and delicious," says Mandy Tyler, M.Ed., RD, CSSD, LD.

This story has been updated to include new information, fact-checking, and copyedits.

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