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Protein bars and protein shakes? Nah, eat a fillet of salmon! Fish is one of the healthiest foods you can add to your weekly meal plan. It's rich in all kinds of nutrients that benefit your body in multiple ways, including weight loss. Fish is an essential part of the Mediterranean Diet, which is considered the best diet for weight loss. So it's easy to conclude that eating fish is a huge part of this diet's success.

But how so? How does eating fish help you lose weight? We spoke with a few registered dietitians about how fish can help with your weight loss efforts, as well as other incredible benefits that eating it provides. Here's what they had to sayand for even more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

"Fish is a great source of complete protein, which is important to help you feel full when trying to lose weight," Jinan Banna, PhD, RDsays. "This can help prevent overeating. A diet that is insufficient in protein may leave you feeling hungry. If your diet is made up mostly of simple carbohydrates, for example, you may not easily feel satisfied. So, rather than consuming a lot of potatoes, white rice, and other such foods as part of your meal, you will want to be sure to consume these moderately and include a serving of protein-containing foods such as fish."

Here's The #1 Best Fish to Eat, According to a Dietitian.

"Fish is a great source of high-quality protein. While protein does a lot of things in the body, from a digestion standpoint, it helps you get full faster and stay full longer," says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook. "So, when you add a protein like fish to meals, you're more likely to stay satisfied longer. And if you choose a fatty fish like salmon, trout, or tuna that contains omega-3 fatty acids, you get a double benefit! Fats also contribute to satiety and omega-3s are heart-healthy fats, so it's a win-win!"

Along with fish, here are the 26 Best Omega-3 Foods to Fight Inflammation and Support Heart Health.

"By opting to eat fish over high-fat animal products like beef or pork, you are significantly cutting down on the [number] of calories you're taking in at one meal," says Trista Best, MPH, RD, LD from Balance One Supplements. "Fish can also be prepared in tasty ways without adding excess fat and calorie-dense ingredients like cheeses and creams. Fish is also often paired with nutrient-dense vegetables like asparagus and squash, making the overall nutrient quality of your meals go up while the calorie density comes down."

Not sure how to cook fish at home? Try one of these61+ Best Healthy Fish Recipes for Weight Loss.

Did you know that decreasing your body's inflammation not only helps you to live longer, but also it's linked to weight loss? One study published by the Archives of Medical Science points out that finding ways to "manage obesity" can help reduce the risk of diseases by decreasing inflammation.

"The omega fatty acids in fish will help to decrease the inflammation you are likely experiencing in your body," Best says. "As this inflammation decreases you'll see a change on the scale, but also in your energy. Low-grade, chronic inflammation is linked to mental and physical fatigue. Once your energy has improved you may be more apt to engage in physical activity, which can lead to weight loss."

"Fish is a low-calorie, high protein choice that is perfect for a weight loss plan," Brenda Braslow, MS, RD with MyNetDiarysays. "Per ounce, fish (uncooked) averages about 30 calories. It is one of the lowest-calorie protein foods when compared to other protein sources, such as lean beef at 56 calories per ounce, lean pork tenderloin at 33 calories per ounce, or kidney beans at 36 calories per ounce. Of course, you want to prepare fish without a lot of extra fat. Grilled, baked, boiled, or sushi is very low-calorie. Frying fish or adding rich sauces racks up the calories and won't help you lose weight."

"Protein-rich foods like fish also help keep your blood sugar steady," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. "This will help you stay satisfied and keep your calories under control (without you actually having to count calories.) Fatty fish like salmon and tuna have an added boost, as they also contain heart-healthy omega 3 fats which are anti-inflammatory and good for your heart."

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Have you been waking up hungry? Like really hungry? So hungry that you're worried it might be a sign of some nefarious underlying health condition?

Don't worry. Its completely normal to wake up hungry.

While a grumbling stomach first thing in the morning might not feel so great, you can easily fix it by eating a nourishing breakfast after hopping out of bed.

Waking up really hungry doesnt automatically mean that theres something wrong with your dietary lifestyle or health. (Like, if you're eating three square meals a day, you're probably not suffering from malnourishment, if that's a concern.)

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Of course, if you skip dinner or a snack after a nighttime workout, you may be especially ravenous. Or lets say you ate a lot of high-carb, sugary, greasy foods or didnt get enough sleep the night beforethese factors could also increase cravings and raise your appetite the following morning.

So, you may find yourself especially hungry and rush to the pantry and fridge to get something in your stomach ASAP. These are extreme cases of morning hunger though. You can also just wake up hungry naturally after having a healthy high-protein, high-fiber dinner thats satiating and good for you.

In fact, many people who do maintain a healthy diet and consume the right number of calories in a day can wake up hungry in general, regardless of what they are eating. Its your human bodys natural response to feel hunger after hours of not consuming food.

If you're in a fasting state and not re-fueling, then youll be depleted of nutrients and your stomach will begin to have hunger pangs, where you may crave certain foods and feel fatigued and cranky, for example.

Thats why if you dont eat breakfast soon upon waking up you could end up being irritable, less productive, and lethargic during the day.

Heres why you may wake up hungry, as well as what it means for your body and health.

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Well, you haven't eaten again for a bit.

Your body has been fasting overnight, using energy consumed in your last meal, as well as stored energy, to recover, repair, and restore from lifes stressors, explains says Kelly Jones M.S., R.D., C.S.S.D., founder of Student Athlete Nutrition.

Your blood sugar will be at the lower end of normal after some time without food, which itself signals the body to eat, since you need energy, she says.

On top of that, even if youve eaten a filling, calorically adequate and nutritionally dense dinner, food is no longer present in the stomach or the upper intestines after an overnight fast. So, the lack of pressure in those organs tells your body youre ready for more food, she says.

Excessive morning hunger, or just waking up hungrier than usual, is also normal every once in a while, such as in the cases mentioned above.

However, if youre always waking up with extreme hunger, you likely want to change your routine to ensure your body isnt deprived of energy and critical nutrients.

If your hunger maintains for the majority of the day rather than just the mornings and youre also experiencing symptoms such as frequent urination and anxiety, you may also want to be screened for diabetes, she says.

You may be overly hungry for a variety of reasons, such as inadvertently eating fewer calories the day before or even a few days before or going to bed earlier than usual and missing a typical post-dinner snack. It could also be due to having a higher baseline activity level than normal or from recovering muscle damage and depleted electrolyte sources from an extra intense workout.

If you ever race or compete, heightened hunger may even strike 2 to 3 days after an event, she says. Other reasons may include increases in stress or even adapting to big changes in the environment, such as traveling somewhere where there is a very different climate or altitude, she adds.

If you dont wake up hungry, it may be that youre used to an eating pattern where you skip breakfast or eat very little earlier in the day, only to consistently then have very large dinners and large night time snacks, Jones says.

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My practice works with clients to help them shift their energy intake to earlier in the day, limiting the tendency for overeating at dinner and in the evening, she says. This may allow for better sleep as well as more consistent energy levels during the day, especially for those with high activity levels.

If you wake up and arent hungry, and you also experience the pattern of eating most of your calories during the second half of the day rather than spread out evenly or during the first, then start by eating something small in the morning.

Try eating a piece of fruit or yogurt to get your body used to getting energy in earlier in the day and see how it changes your calorie intake during the second period of the day, as well as those hunger levels the next morning. This will limit the chances of your body feeling deprived and overeating later, she says.

If you wake up hungry, it means your body is ready for food, which is the case at any time of day.

Weight loss depends on a variety of factors, including total daily energy intake, macronutrient balance at meals and snacks, as well as your genetic and unique gut microbiome (the balance of bacteria in your digestive tract), says Jones.

No matter the time of day, you want to have enough calories for a days worth for optimal weight management and good health.

If you feed yourself balanced and nourishing foods when hungry, youll support a good overall metabolism, while denying your body food when hungry can in the long run slow your resting energy metabolism until adequate food intake is restored, she says.

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Fasting is observed by various people as a way to lose weight and take advantage of several health benefits. Here are some surprising health benefits that intermittent fasting can have on your body with expert inputs from dietician and weight loss expert, Palki Chopra.

Fasting has been practised for thousands of years and is a staple across many religions and cultures. Although there can be a lot of reasons why people fast, the most important one has to do with the several health benefits, including, losing extra kilos, flushing out toxins, accelerating purification of blood, cleansing the kidneys, liver, colon and thus, keeping the digestive system healthy.

According to Palki Chopra, a dietician and weight loss expert, intermittent fasting is an eating style where one can cycle between eating and fasting in pre-defined breaks. There are several methods that split the day into fasting and eating, but the ultimate objective is to determine when to eat, rather than what to eat. Research shows that starving for 10-12 hours or more can cause the body to burn its fat into energy that releases ketones into the bloodstream which encourages weight loss.

The best schedule involves fasting every day for 14-16 hours and eating in a window of 8-10 hours. It is suggested that one should begin with 12 continuous fasting hours each day, followed by adding a fasting hour every week until you reach 16 hours. Within the eating window, one can have three or more meals. When paired with a balanced diet and a healthy lifestyle, one can get numerous health benefits from following intermittent fasting.

A balanced meal pattern must include fresh fruits and vegetables, sources of protein, healthy fats, whole grain cereals. Largely, the goal is to stay away from processed food items and foods that contain preservatives.

Having a bigger meal in the morning or during the day is recommended rather than at night. This is because while sleeping, the human body is in the least motion and thus, the digestive system needs to make more effort than required to digest the meal you had just before sleeping.

Keeping a check on your water intake is equally important during fasting in order to avoid dehydration. Water contains no calories at all and keeps you hydrated during the fast. Scientifically, the human body requires 1 litre of water for every 20kg of weight. It is simple math that can answer how much water you should be drinking in a day. Nevertheless, it should never be less than 1.5-2 litres per day.

Other health benefits of intermittent fasting include improving blood sugar levels, boosting brain functioning and metabolic rate, lowering cholesterol and enhancing longevity.

Like all good things, intermittent fasting may not be for everyone. One must practice it with nutritional guidance or with a doctors advice, especially for those who have other underlying conditions such as diabetes, thyroid, etc. It is not recommended for pregnant or lactating women to go ahead with this approach as changing eating patterns may cause nutritional deficiency for both mother and baby.

Everything has pros and cons. There cant be a universal approach to weight loss and staying healthy. One must explore all healthy options before finalizing which approach suits them the best, and then make a lifestyle out of it. Health is the greatest wealth, and your body is only as healthy as you make it.

Also Read:Immunity booster: Wellness expert suggests 5 healthy drinks you can consume to boost immunity

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Developed based on L-Nutra's Fasting Mimicking Diet (FMD) technology, Fast Bar is the first nutrition bar specifically designed for intermittent fasting, and clinically proven to keep the body in a continued fasting state. This breakthrough formulation allows consumers to stay nourished and fast with food, instead of water fasting. Fast Bar is formulated with plant-based proteins, healthy fats mainly from macadamia nuts, pecans and almonds, and fiber-rich carbs that fuel the body while keeping it in ketosis. It is non-GMO, gluten-free, dairy-free, soy-free, and made with no artificial sweeteners or preservatives.

"This research is the first of its kind to scientifically reveal that the body reacts to Fast Bar in a way that is comparable to a water-only fast," said Dr. Om Ganda, Associate Clinical Professor at Harvard Medical School. "This means that it can be effectively used to facilitate the practice of both time-restricted eating and intermittent fasting."

This randomized, controlled study monitored 105 adults who fasted for 15 hours overnight, then had glucose and ketone levels measured every hour for four hours after consuming either a Fast Bar, an average breakfast, or just water. The Fast Bar group had glucose levels comparable to that of the water-only group throughout the hours after the meal, and ketone levels that were similar to the water-only group 2 or more hours after the meal.

"Fasting is the #1 top-searched diet in America, yet many people struggle with the physical strain of going 14-18 hours on water alone to lose weight and enhance their metabolism. The long hours of no food stresses essential organs that need nourishment to perform," said L-Nutra Chief Executive Officer and Board Chairman Joseph Antoun. "Fast Bar ensures the best of both worlds, where one can maintain a state of ketosis similar to water fasting while still nourishing the body. This breakthrough finding cements L-Nutra as the leading nutri-tech company at the intersection of fasting, nutrition and longevity."

Throughout the four hours of monitoring glucose and ketone levels, those who only consumed water showed a much stronger desire to eat and had less sense of fullness than the Fast Bar group. This study also showed that the consumption of Fast Bar did not cause a spike in blood sugar levels and resulted in less desire to eat over time than only drinking water.

"Fasting provides a wide array of health benefits including cellular rejuvenation, weight loss, and support of metabolic balance," said Dr. Darria Long, TEDx speaker and specialist in emergency medicine. "More consumers are interested in fasting every year, and Fast Bar is the smarter way to fast longer while also staying satiated."

"The results of this study now categorically show that Fast Bar consumption can be used to effectively mimic the practice of a water-only fast," said Dr. William Hsu, Chief Medical Officer at L-Nutra. "As consumer interest in intermittent fasting for weight management and improved metabolic health continues to grow, these findings are especially impactful."

Fast Bar is made with plant-based protein and is available in three flavors nuts + dark cocoa, nuts + cacao chips, and nuts + honey. Two new flavors, lemon berry and blueberry acai, will launch this summer on FastBar.com and at Sprouts Market.

About L-Nutra L-Nutra is leading the discovery, design, and commercialization of novel, plant-based nutrition programs and therapeutics with the mission of enhancing human health-span up to 100 years. L-Nutra translates the science behind the Fasting Mimicking Diet technology and Nutrition For Longevity with discoveries in cellular-level nutrient signaling pathways to promote healthy aging technologies and to advance the development of therapeutic solutions for age-related diseases. For more info, visit http://www.l-nutra.com.

1An Intermittent Fasting Mimicking Nutrition Bar Extends Physiologic Ketosis in Time Restricted Eating: A Randomized, Controlled, Parallel-Arm Study. Nutrients. 2021; https://doi.org/10.3390/nu13051523

CONTACT: Winnie Branton, [emailprotected]

SOURCE L-Nutra

https://l-nutra.com

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Fast Bar is the First Nutrition Bar to Keep the Body in Fasting State, New Study Concludes - PRNewswire

Losing weight may seem like a daunting task, but when armed with an arsenal of healthy recipes that you can whip out when youre running low on inspiration, weight loss doesnt have to be difficult. The key to cutting down on pounds is putting yourself in a calorie deficit, meaning that the calories youre burning or outputting during the day are higher than the number of calories youre eating.

While this sounds tricky, its easier than you might think, especially if you have a variety of nutrient dense recipes which will help to keep you full and satisfied from meal to meal, reducing your need to snack and making it easier to maintain that deficit without feeling deprived. This spring, put your best foot forward and try out these high protein soup recipes which will increase satiety and nourish your body so you can reach your weight loss goals without a second thought.

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Instead of taco night this week, break out this creamy soup for a unique twist on a weeknight staple. High in protein and packed with vegetables, this recipe does not skimp on flavor and will offer a variety of unique tastes while nourishing your body for weight loss. Plus, the creaminess comes from greek yogurt which is a great source of protein while being low in calories!

Ingredients: Ground turkey, sliced tomatoes, rotel, black beans, pinto beans, corn, red pepper, onion, broccoli, cauliflower, fat free cream cheese, fat free Greek yogurt, ranch dip mix, taco seasoning

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Just because you follow a vegan diet doesnt mean you have to struggle to get enough protein each day. Beans and legumes are a great source of plant based protein which can be delicious when seasoned well and cooked up into a soup. This recipe contains a variety of vegetables as well as black beans, making it dense and perfect for keeping you full for weight loss without packing in calories.

Ingredients: Onion, carrot, green pepper, celery, jalapeno, garlic, cumin, oregano, chili powder, vegetable broth, tomato sauce, black beans, cilantro, salt and pepper, lime

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Another recipe with plant based protein, this flavorful vegan soup is great for loading up on nutrients, making it the perfect addition to your weight loss meal plan. Cook up this soup in a large batch and save the excess as leftovers so you can lean on this meal later in the week when you feel less inclined to cook but still want to eat something healthy.

Ingredients: Cannellini beans, yellow onion, garlic, olive oil, carrots, celery, white wine, kale, vegetable broth, tomato paste, salt, pepper, red pepper flakes, Italian seasoning, bay leaves, thyme, oregano

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Chicken is a great form of lean protein which functions to fuel your muscles while being low in fat and high in other nutrients. This soup is also great for boosting your immune system, so if youre feeling under the weather this may be just the thing to help your body fight off illness so you can be the healthiest version of yourself.

Ingredients: Roasting chicken, salt, pepper, soft ghee, yellow onion, celery, carrots, garlic, rosemary, thyme, sage, bay leaf, oregano, black peppercorn, chicken broth

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For a unique twist on chicken noodle soup, this plant based alternative offers all the protein and just as much flavor for effortless weight loss. This dish is a lighter soup alternative which wont sit so heavy in your stomach while still keeping you full for hours after eating with a balance of protein, carbs and veggies. Its also gluten free!

Ingredients: Pasta, olive oil, sweet onion, garlic, carrot, celery, chickpeas, vegetable stock, thyme, garlic salt, parsley

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Curry spices have been known to offer ample anti-inflammatory benefits, so this dish is great for easing bloating and helping you to lose weight. Protein rich and loaded with vitamins and minerals from the veggies, this curried lentil soup will be perfect for nights when youre looking for a heartier meal to satisfy your cravings.

Ingredients: White onion, carrots, garlic, celery, curry powder, cumin, coriander, salt, pepper, uncooked red lentils, light coconut milk, canned diced tomato, vegetable stock, soy sauce, coconut sugar or maple syrup

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6 High-Protein Soups That Make It SO Much Easier To Lose Weight - SheFinds

Intermittent fasting is fast becoming one of the most common weight-loss strategies. This diet plan is unique in that it does not limit ones food choices and mainly focuses on what and when you eat. Some studies have even shown it to be a healthy way to lose weight and belly fat. It is believed to also help enhance metabolic health and extend lifespan in addition to weight loss.

However, it has not worked for some people. This may be because they are not adhering to the basic measures correctly, said Preety Tyagi, lead health coach, nutritionist, and founder of MY22BMI.

Below, she lists some such basic measures:

Not eating efficient portions

You are not considering portion sizes. That means you may be fasting for long intervals but when you start eating, you consume food without considering portion sizes. That wont work in your favour, especially when you are trying to lose weight. It may even spoil your metabolic rate. So, stick to small portion sizes when you eat.

Consuming high-calorie food

If you continue to eat foods that are high in calories and cooked with unhealthy fats, you may not be able to shed the extra weight easily. Continue eating healthy foods like salads, healthy fats, even while on intermittent fasting.

Physical fitness

You may not be considering a workout as an option. Physical activity is a must to remain healthy as well as for losing weight.

Low-calorie amount

You may be consuming an extremely low amount of calories. Doing so suddenly can wreck the metabolism and make the body think that it now needs to function on lower calories. Hence, remember to lower your calorie intake gradually and not suddenly.

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Why you may not be losing weight despite intermittent fasting - The Indian Express

When it comes to losing weight, most people are very quick to jump on the latest diet bandwagon. They Google best fat loss diet and usually choose the one that comes out at the top of their search.

Invariably, this diet is very strict, bans all your favorite foods, or causes severe hunger. Diets are nobodys idea of fun!

Armed with their new and probably celebrity-endorsed diet, our weight-loss wannabe spends the next week or two eating like someone who is allergic to food. They survive on meals that would barely sustain a mouse, let alone a fully-grown adult.

They tough it through hunger and cravings and use their willpower to stick to their new eating plan. And, at first, the diet works. They lose weight, and they lose it fast.

But after a few weeks, the inevitable starts to happen:

Enough is enough; our dieter decides to allow themselves a cheat meal, which soon becomes a cheat day, and then a cheat week. Invariably, they quit their diet, go back to eating normally, and quickly regain whatever weight theyve lost.

In many cases, dieters actually overeat and gain back more weight than they lost!

A few months or years later, our overweight subject decides its time to try losing weight again, and surprise, surprise, the same thing happens. Fitness experts call this cycle yoyo dieting.

The good news is that you dont have to be a yoyo dieter, and in this article, we reveal how to lose weight without dieting and then keep it off forever.

Nobody enjoys dieting, and dieting doesnt work, so its time to stop looking for short-term fixes and adopt a more sustainable, long-term approach to weight loss. Instead, follow these rules and lose weight without dieting.

Despite our anti-diet rant, some of you reading this article will STILL try dieting that excess weight off. Dont do it! Diets are too restrictive for long-term use, make you miserable, cause hunger, and trigger cravings. Its no wonder that most diets are only really designed to last 4-8 weeks.

Popular diets include:

While all of these diets can help you lose weight, theyll only work for as long as you can stick to them. If you start the carnivore diet, which involves eating nothing but meat, but dreams of fruit and vegetables keep you awake at night, it wont be long until you quit.

For a diet to work, you need to be able to maintain it. Not for a week or a month, but for as long as it takes you to reach your target weight AND for as long as you want to maintain your target weight.

So, forget the idea of eating healthily for a week or a month. You need to change the way you eat for the foreseeable future. In other words, probably FOREVER!

To burn fat for fuel and lose weight, you MUST burn more calories than you consume (1). This rule is UNBREAKABLE. Body fat is stored energy. If you eat more calories than you burn, your body will convert that unused energy into fat. One pound of fat is roughly equal to 3,500 calories.

While you could try and exercise those excess calories away, if you eat too much, youre going to have to commit to working out every day and probably for hours at a time. A single missed workout will undermine your weight loss efforts.

For this reason, managing your calorie intake is your best strategy. This doesnt mean adopting a very low-calorie diet. Instead, it simply means balancing your caloric intake with your everyday needs, properly called your Total Daily Energy Expenditure (TDEE).

You can use complex calculations to determine your TDEE, but youll find it much easier touse our tdee calculator. Just type in the required information, and youll instantly learn how many calories you need to eat to maintain your current weight.

Then, subtract 300-500 calories from that number. Thats how much you need to eat to lose weight without starving yourself and without following a hideously restrictive diet. In fact, you can eat whatever you like. Providing you eat the correct number of calories, it doesnt really matter much where they come from.

After all, 300 calories of candy, 300 calories of oatmeal, and 300 calories of quinoa all provide your body with the exact same amount of energy.

This doesnt mean you should eat unhealthily, as eating for weight loss should also be good for your health. However, you certainly dont need to give up your favorite foods. Youll just need to eat less of them.

Use a food tracking app to record and control how many calories you eat per day. It only takes a few minutes, but it will save you months and even years of wasted time and effort.

Your metabolism is your energy expenditure per day. While eating less will help you lose weight, burning more calories per day will make the process easier. For starters, increasing your energy expenditure means youll create a more significant calorie deficit. It also means you can eat a little more without canceling out your calorie deficit.

The easiest way to get your metabolism buzzing is through exercise.

When it comes to weight loss, most people automatically gravitate toward steady-paced cardio. Thats hardly surprising, given that cardio mainly uses fat for fuel. However, cardio burns relatively few calories and only increases your metabolism while you are doing it.

You NEED to do some cardio because its good for your cardiovascular health, but doing too much is both unnecessary and could even undermine your weight loss. Chronic cardio can cause muscle loss, which results in a decrease in your TDEE.

Instead, the best types of exercise for long-term weight loss are:

Strength training(lifting weights) will preserve or even increase your muscle mass, leading to an increase in your TDEE. Muscle is metabolically active tissue, which means it uses calories. The more muscle you have, the more calories youll burn per day, even while you are sleeping. Just a slight increase in muscle mass can make losing and maintaining your weight much easier.

Also, strength training causes a short-term increase in your metabolic rate. For 16-24 hours after your workout, your caloric expenditure increases as your body gets busy with the anabolic processes of muscle repair and growth.

Finally, strength training increases insulin sensitivity, which means the food you eat, especially carbs and protein, is more likely to be stored in your liver and muscles and not in your fat cells. Again, this effect lasts around 16-24 hours (2).

Related:How to Burn Fat with Strength Training

Interval traininghas many of the benefits of strength training, but it also burns more calories. It is much more time-efficient than steady-paced cardio too. There are lots of ways to do interval training, but, in simple terms, this type of workout involves alternating between brief periods of exercise and periods of rest.

For example:

Ideally, you should try and accumulate around five hours of metabolism-boosting exercise per week. Choose activities you enjoy and look for ways to make working out as convenient as possible.

Like a diet, if you dont enjoy what youre doing, or it proves to be more trouble than its worth, you are less likely to do it. So, if you dont enjoy or have time to go to a commercial gym, look at ways to work out at home, and consider building agarage gym.

Heres a sample weekly schedule. Just slot your preferred workout into this framework:

Or, if you enjoy strength training more than cardio:

You could do more exercise than this, but it shouldnt really be necessary. Also, its important to note that exercising more is often accompanied by an increased appetite. Needless to say, eating more will cancel out the benefit of doing more exercise.

Earlier, we said that, providing you consume fewer calories than you need, you will lose weight, no matter what you eat. This is still true! However, youll lose weight and keep it off more easily if you modify at least some of your meals to make them more filling.

Hunger is the enemy of weight loss. When you eat less, your body mistakenly believes you are in danger of starving, and it uses hunger to motivate you to eat. It doesnt realize that you have chosen to eat a little less. Stupid body!

So, anything you can do to derail hunger will help stop the overeating that will derail your weight loss efforts.

Sugars and refined carbs are very high in calories and digested quickly, which is why you can a) eat a lot of them and b) feel hungry soon after. Because of this, you should do your best to cut down on foods like:

Were not saying you CANT eat these foods because this ISNT a diet. However, eating less refined food and sugar will mean you can eat more healthy food, and youll have less hunger to contend with.

To lose weight without dieting, build your meals like this:

Protein the first thing to consider when building the perfect weight loss meal is protein. Good choices include lean meat, chicken, fish, eggs, nuts, and beans. You need protein for recovery, muscle repair, and growth.

Protein is also very satiating (filling), and eating it provides your metabolism with a small but meaningful boost.

Veggies are low in calories, high in fiber, very nutritious, and filling too. With the exception of potatoes, you can eat almost unlimited amounts of vegetables and still lose weight. Feeling hungry? Eat more veggies!

Contrary to popular belief, healthy fats are not necessarily fattening. Like protein, dietary fats are satiating, and things like mono and polyunsaturated fats are very healthy. Good sources of healthy fats include olive oil, avocados, egg yolks, and fish.

Eating a LITTLE less fat will save you some calories, but it would be a huge mistake to eliminate fat from your diet entirely.

Vegetables contain varying amounts of carbs, but its usually relatively low. More obvious sources of carbs include rice, pasta, bread, potatoes, and cereals. Some diets ban these foods, but that usually results in cravings. Instead, eating these foods in moderation will help keep cravings at bay and also give you energy.

You dont have to eat this way all the time, but the more of your meals that follow these guidelines, the easier youll lose weight.

Regarding meal frequency, just eat whenever its convenient. You could eat three equal-sized meals per day and two small snacks, or just eat two large meals a day and no snacks. Ultimately, Meal frequency isnt all that important. However, you should try and eat a protein-rich meal after exercise, so your body has the resources it needs for recovery, repair, and muscle growth.

Your total daily calorie intake is much more important than whether you eat twice or six times a day, so focus on the amount of food you eat instead.

Eating less, eating healthier, and exercising more will help create the caloric deficit that you need to lose weight and keep it off without dieting. But, the more sedentary you are, the less impactful these interventions will be.

Even the most ardent exerciser probably only clocks up about 5-6 hours of physical activity per week, which leaves a whopping 160+ hours of potential inactivity. During this time, your metabolism slows to a crawl, and that means slower weight loss, too.

In studies, increased levels of physical activity lead to faster, easier weight loss and prevent weight gain and regain (3). That doesnt mean you need to exercise more, only that you need to sit less. Experts call this additional movement Non-Exercise Activity Thermogenesis, or NEAT for short.

Examples of NEAT include:

NEAT activities are easy, arent tiring, and wont interfere with your workouts. However, being more active will significantly increase your energy expenditure, leading to easier weight loss and maintenance. In addition, being more active can help offset the dangers of sedentarism, which has been shown to have a very negative impact on general health (4).

Temporary changes produce temporary results. Thats why short-term diets and unsustainable workout regimens dont work. As soon as you stop, youll end up right back where you started overweight, unhealthy, and unhappy.

While all of the rules outlined above will help you lose weight without dieting, theyll only work if you follow them. You need to commit to the process!

That doesnt mean you need to be 100% compliant, but you should do your best to follow the rules 80-90% of the time. For most people, that will be enough to provide you with the results you want. That said, 100% compliance will mean you get better results and lose weight faster.

The most important thing to remember about successful weight loss and weight management is that theyre long-term processes. They arent fads, and they dont work overnight. Instead, you need to start and stick with it. This is a marathon and not a sprint.

Youve tried dieting, and it didnt work, which is why youre reading this article in the first place. It would be madness to keep doing the same thing over and over and expect a different outcome. Youll fail each and every time.

Instead, put these rules into action. While you wont lose ten pounds in two weeks, you will start losing weight slowly and comfortably, and youll keep it off too. The entire process should be much more enjoyable as well.

Diets dont work period. Theyre too strict, unpleasant, or impractical for long-term use. Most dieters lose weight for the first few weeks but then quit or cheat and regain most if not all of the weight they worked so hard to lose.

If youve had enough of yoyo dieting, starving yourself, unpleasant cravings, and long or exhausting workouts, its time to try a different approach to weight loss. That doesnt mean another short-term diet, but a sensible and sustainable approach to losing weight and keeping it off.

Use these six rules to lose weight and keep it off without dieting.

1. PubMed:Dietary intakes associated with successful weight loss and maintenance during the weight-loss maintenance trial (source: PubMed)

2. PubMed:Exercise and insulin sensitivity: a review (source: PubMed)

3. PubMed: Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure (source: PubMed)

4. PubMed: Physical inactivity, sedentary behavior, and chronic diseases (source: NCBI)

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How to Lose Weight Without Dieting And Keep it Off! - FitnessVolt.com

If you are among the 75 percent of Americans whogained weight during the pandemic or are among the 63 percent now working to get off the unwanted pounds and get fit for spring, there are simple strategies that will not only help you shed fat, but also get heart healthier in the bargain, according toKimberly Gomer,RD, Director of Nutrition for the Pritikin Longevity Center. Her first tip: Ditch the calorie calculator. She tells you what to count instead, and her advice makes so much sense.

Gomer shares her choices for the best foods and strategies to help anyone who wants to lose weight and belly fat, and do it in a way that is also good for their long-term heart health. It turns out the same foods that will make it easier to burn fat faster now are also those that are beneficial to your heart down the road.

Plus, you may have what 100 million Americans are dealing with, a condition called "insulin resistance" that makes you put on belly fat and convert your caloric intake to fat, instead of burning it off. If you are in that category, Gomer has helpful tips for you, too, which will help reverse the trend and tell your body to burn fat, not store it.

Here is Gomer's list of the best foods to eat, and ones to avoid, as well as other useful tips to lose weight and lower your cholesterol, keep blood sugar in check, and generally eat healthier. She has coached over 800 people and helps them find what works for them. If you want to immerse yourself into the Pritikin way of reshaping your diet, your body, and your health outcomes, you can always sign up for a two-week program at their resort-like South Florida center, which is both a destination and a life-changer, Gomer says.

Of the 100,000 people who have checked in to learn to eat better,most of themhave left with a new approach to food, several pounds lost, and having lowered their markers for heart disease enough to eventually be able to ditch the meds. For the rest of us on a weight loss journey butwithout the time or budget for atwo-week health time out, Gomer's strategieswork wherever you are.

Calories act differently depending on the type of food you're eating (sugar vs. healthy whole foods), and if you are counting calories instead of piling your plate high with vegetables, fruit, whole grains, and high-fiber foods, you are missing out on a major aspect of healthy weight loss, Gomer says. Instead of worrying about the number of calories you take in, start to see foodin terms of nutrients like vitamins, antioxidants, and all-important fiber, which is found in whole plant-based foods.

"Where are those calories coming from? If they're from sugar and animal fat, chances are you are not going to lose weight.," Gomer explains. "But if you have a big salad full of healthy whole foods like greens, beans, water-dense foods like cucumbers, and fiber-rich foods like avocado, the calories don't really matter. Your body needs these nutrients and will burn them off and release the energy to your bloodstream slowly, so you never experience the spike in blood sugar that tells your body to store fat."

So instead of thinking about calories, think about nutrients and choose the most nutrient-dense foods you can find, she adds. If you are used to thinking about calories, ask yourself, what is the density of that food? Where are the calories from? Compare one food to another food: What is the density of food A vs. food B? A pound of food that is waterlogged such as vegetables will be full of water. As food gets drier the density goes up. The highest density food is oil. So most people ask: How should Ilose weight? The Mediterranean diet is popular, but that is heavy in oil and wine. People have been putting oil on everything. it adds up. Instead, choose foods like vegetables that are nutrient-filled, and will fill you up!

When someone comes into Pritikin with heart issues and is hoping to lower their cholesterol, lose weight and get off their meds, the first thing that Gomer and her team will tell them is that they should avoid oils and especially saturated fats from animal products like meat and dairy. But even if you are not dieting forheart health, you should cut down on the oil you cook with, or dress your salad with,since even the ubiquitous olive oilone of the most calorie-dense foods on your plate.

Consider this:One tablespoon of extra virgin olive oilcontains 126 calories and 14 grams of fat.OneOreocookie has approximately 53 calories, and 2.3 grams of fat. It also has about8.3 grams of carbohydrates. So while we don't want you counting calories, you do need to be aware that oil has more calories and fat than a cookie.

How much oil you allow into your diet depends on your goals, but both for heart health and weight loss, oil is an overused diet culprit, and for anyone looking to lose weightGomer's advice is to try to minimalize the amount of olive oil on your salad or in your stir fry because of the number of calories it contains.

Keep your nut intake to a small serving a day, since nuts are both full of oil and calories, although they are also full of fiber and protein, so a little bit goes a long way. "A woman who loves Oreoswill tell me that she gotrid of the Oreos and instead eats 2 small handfuls of almonds a day. What happens to weight? She will tell me that she has gained 20 pounds," Gomer says.She is shocked but I am not since 1cup of almonds has over 800 calories. The high fat, high protein diets don't want to die. but what happens to their cholesterol on these plans? It goes crazy."

Still, the brain needs omega-3 healthy fats so once you get your weight under control you may want to add back in a small serving of nuts or seeds, but just use less oil, Gomer adds.

High fiber foods are your diet's best friend since when you eat fiber, your body releases that energy slowly, like burning a candle instead of a match. That in turn keeps your blood sugar low and steady throughout the day and avoids surges that can tell the body to release insulin, the messenger that signals "too much sugar in the blood" so store the excess as fat. The best high-fiber foods to add to your plate are these, Gomer says:

Eat Leafy greens such as kale and spinach, but any salad greens will work, including romaineif that is what you prefer. "Greens are the bomb," she says. It's as simple as that.

Pile on the Cruciferous vegetables such as cauliflower, broccoli, Brussel sprouts, andcabbage. Shoot for 25 to 35 grams of fiber a day, and don't worry about the calories in these foods since your body will have to work harder to digest them in the first place, and they help your gut health and how you metabolize everything else you eat as well.

Add tomatoes and peppers, especially colorful ones. You've heard it before but eat the colors of the rainbow, since youget phytochemicals and antioxidants in these pigment-rich vegetables, so your body will benefit from the vitamins like C, E, A, all of which help you build a strong immune system, plus lycopene, which is known to benefit heart health and help your body fight certain kinds of cancer.

Choose root vegetables like beets and carrotsto your salads. When you eat root vegetables you absorb all the healthyantioxidantsfrom these colorful vegetables. Beets, in particular, have folate (vitamin B9), plus manganese, potassium, iron, and vitamin C.Studies show beetsimproved circulation, lower blood pressure, and increase exercise performance. Carrots, meanwhile, contain antioxidants such as betacarotenewhich has been proven to reduce the number of free radicals in the body and help protect against certain cancers.

Bottom line: Add more vegetables to every meal. And eat what you like. If you don't like zucchini then find vegetables that you dolike.

We are sedentary, not just because of working from home, but as a culture. We sit in cars, at our desks, and wherever we go, we plop down."As a nutritionist, I am always asked: What food would help me lose weight? But I want to talk about the fact that muscle is metabolic currency, and the more muscle tone you build, the more energy you burn just sitting in your chair," Gomer explains.

That means that instead of just doing cardio every day, people need to add in strength training. "People love cardio but they don't do strength training," she observes. "They avoid strength training. So along with walking, running, swimming, or cycling, not in place of anything, we all need to build strong muscles to be healthy."

What other habits are going to get you healthier? Walking everywhere you can. Daily meditation, yoga, or stretching. All these things going to benefit your health by helping you de-stress. People spend hours on their phones and they can't unwind and get to sleep. If you can't sleep you can't lose weight and be healthy. Anxiety is something that gets in the way.

Another helpful tip:I tell people to cut off all eating after dinner and taking a nice walk after dinner. It's a wonderful habit and helps you wind down and destress before bed.

Here's a stunning fact: 100 million Americans have insulin resistance. What that means is your insulin gets stuck in the "on" position and essentially tells your body to take everything you eat and store it as fat, especially belly fat, that is readily available for when you need energy fast. Gomer explains: Insulin'sjob is to take sugar and cart it off to the cells, but if they are already full (of glycogen) and blood sugar is rising, it then carts it off to storage, which is fat. When you have too much blood sugar, insulin is working overtime, and your body stops listening to the message that you're full. Insulin "resistance" is the result and it makes people think they are hungry when they are not, so they eat, further piling on the calories, and it becomes harder to lose weight.

"At Pritikin, we do an insulin test. and it's like finding out you have pre-pre-pre-diabetes," she says. You can get this simple test done by your doctor, but don't be surprised if you are among the 1 in 3 Americans who have the problem. "Insulin resistance makes losing weight hard since you're the person who eats the whole breadbasket."

Insulin is the hormone responsible for the blood sugar balance in the body. But long before someone gets diabetes they start out with pre-diabetes. It is even more prevalent in people over 60, Gomer says: 50 percent of people over 60 have this condition. "They have it but they don't understand why they can't stop eating once they start. They say to themselves: 'I'll just eat one cracker,'but then they eat the whole box since their satiety cues are not working. They don't do this with beans and cabbage because those foods are low in carbs. It's the insulin that is promoting hunger. So knowing your insulin level willhelp you understand. Under 7 is normal and above 7 is insulin resistant. If you are at 9 you are insulin resistant.

"When we eat and blood sugar goes up. Insulin is like a key that opens a gate and your cells can get the sugar or energy they need. With insulin resistance, the key gets sticky and then the body says... Wait you didn't hear me, I am trying to close this door. Instead, you eat more sugar. When this happens the body can not keep the blood sugar stable," Gomer explains. "When you have insulin resistance, then we know the mechanism." The first thing you need to do is lower your sugar intake and eat more high-fiber foods.

The goal is toreduce belly fat, Gomer says. "That is where insulin rears its ugly head. If you lose belly fatyour insulin resistance will go down. So to lose weight is good, no matter how you do it."

"I like to say; Better is Better. You don't have to be perfect," Gomer tells clients."If you are eating vegetables every day and adding more high-fiber foods to every meal, then you are on your way. I don't care what else they are doing. If they eat more vegetables, they will get healthier." She says that there is nothing better than helping change lives through healthy dietary changes: "It is very exciting to be part of that. Teaching people to eat food that you know where it came from... it's exciting and awesome."

"Miami is full of all these fancy cars, Gomer observes. "People put in the best premium gasoline they can. For your body, that means: Eat as many vegetables as you can. When you take out all the meat and heavy foods and start to eat more vegetables, legumes, and high-fiber food, that's filling your body up on premium. That's how your body runs best."

The Top 20 Veggies with the Most Protein

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To Lose Weight: Ditch the Calorie Calculator and Do This Instead - The Beet

In order to achieve healthy weight loss, its important to ensure that youre getting the vitamins and minerals your body needs to adequately metabolize the foods you eat. Your metabolism is one of the primary factors in determining how successful you will be in losing weight because the more efficient it is, the more fat you will be able to burn at rest, creating a greater calorie deficit. Regardless of how well rounded your diet is, theres one vitamin that health experts suggest most everyone take each morning in order to fuel your metabolism and allow for natural weight loss with ease.

This wire free bra is the *best*

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B vitamins are one of the most effective supplements for boosting fat burn and improving your bodys weight loss capabilities. There are a number of B vitamin variations, including B-12, biotin, and B-6, which all play varying roles in the efficacy of your metabolism. If you are deficient in B vitamins, it will likely be difficult for you to lose weight, as your body will struggle to metabolize macronutrients and burn fat.

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While most people consume enough B vitamins throughout their daily diet, if you follow a plant-based way of eating you may find yourself deficient. According to Medical News Today, B-12 is present only in animal products, meaning vegetarians and vegans may have difficulty consuming enough of this vitamin. In addition to dairy products, the following foods may contain B-12: fortified plant-based milk, nutritional yeast, fortified breakfast cereal, meat substitutes, some spreads, such as Marmite.

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Vitamin B-12 is not the only supplement vital for improving your metabolism, however. B-6 is also equally as important, and nutritionist Amy Shapiro explains to Byrdie, Vitamin B6 helps with the production of L-Carnitine, an amino acid that helps our body use fat for energy. This leads to increased fat burning. Focusing on boosting your metabolism is a great way to propel your body towards weight loss, and a good supplement routine in the morning may allow you to reach your goals with ease.

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While the addition of B vitamins into your day to day life may help to give your metabolism a much needed boost for weight loss, a well-rounded diet complete with nutrient dense foods is still one of the primary factors for sustaining a calorie deficit. Armed with B vitamins to metabolize macronutrients and a healthy diet that helps build muscle and burn through fat, youll reach your weight loss goals in no time without ever feeling deprived of the foods you love.

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The One Vitamin You Should Take Every Morning Over 30 To Burn More Calories & Lose Weight FAST - SheFinds

Is exercise necessary for weight loss? Or can you just cut cals to drop lbs? Is there really any need to get super sweaty and worked up?

So, can you lose weight with diet only?

Yes. As long as you take in fewer calories than you burn, youre likely to lose weight.

Whether youre trying to reduce, increase, or maintain your body weight, its important to create a sustainable, safe, and enjoyable eating pattern.

So, on top of changing their diet, people who are trying to lose weight will typically bump up their activity levels to create a larger calorie deficit. This allows them to follow a less restrictive diet and eat more of what they enjoy.

We lift the lid on how diet, exercise, and weight loss work in tandem.

Yep. You can lose weight without exercising or increasing the amount of physical activity you do as long as you burn more calories than you take in.

Plenty of factors contribute to weight gain. But the main causes typically involve consuming too many calories and not getting enough physical activity.

Creating a calorie deficit encourages weight loss. You can create a calorie deficit by reducing your calorie intake, increasing your activity level to burn more calories, or both.

However, physical activity and exercise which are two different things, BTW do so much more for your health than help you maintain body weight changes. A balanced, healthy lifestyle is the one.

Lets compare the research on losing weight through calorie restriction only with the studies on a calorie restriction and exercise combo and see who wins. Rapper to our left, introduce yourself

It is possible to lose weight through dietary changes alone. To do this, you need to create a calorie deficit, meaning taking in fewer calories than you burn each day.

For example:

The more calories you cut from your intake, the faster youre likely to lose weight. But cutting calories too drastically is not healthy and wont help you in your quest to maintain and manage your weight long-term.

Low and very low calorie diets can cause compensatory changes in your body, including:

This makes it harder to maintain weight loss over time.

Thats why experts recommend making smaller cuts in calorie intake that minimize these side effects while encouraging a more sustainable form of weight loss.

Sure, you can lose weight without changing your activity levels. But research shows that combining calorie reduction with increased physical activity is more effective than just cutting calories. So put that in your NutriBullet and blitz it.

For example, a 2021 study randomized 239 people with higher body weights into four groups:

All participants followed a diet that created a 25 to 30 percent calorie deficit. They followed this eating plan for 6 months. Peeps in the exercise groups did supervised exercise routines 3 times per week.

(Of the 239 who started the study, 180 reached the finish line weight loss is, somewhat ironically, no picnic.)

As expected, all the groups lost similar amounts of weight on the calorie-restricted diet.

But after 3 years, most of the groups had gained back most of the weight theyd lost. The only exceptions were in the group who followed the diet and smashed out strength and endurance workouts. They kept off a good amount of the body fat in the long term.

And thats what you want, right? Sustainable change and lifestyle choices that last?

Plus, even though weight loss was similar among the groups, the exercise groups lost more body fat and maintained their lean mass. The control group lost lean mass.

Maintaining lean mass during weight loss is important. Losing muscle can screw with your metabolism, making it harder to maintain your weight. Which kinda defeats the point.

Is cardio/endurance better than resistance training for weight loss?

A 2015 review of 66 studies found that programs combining reduced-calorie diets with exercise were better at reducing body fat and retaining lean mass than those focusing on diet alone.

The researchers found that resistance training was especially effective for boosting fat loss and supporting maintenance of lean mass.

In reality, the best exercise for weight loss is whatever gets you off your butt and moving around in combo with a calorie deficit.

A 2012 study of 399 women after menopause found that those who followed a calorie-restricted diet and took part in an aerobic exercise program lost:

So, although its possible to lose weight through cutting cals alone, its more effective if you add in a bit of physical activity for good measure.

The verdict: Weight loss through diet alone vs. diet and increased activity

Weight loss through diet alone is possible.

But studies show that upping activity levels in combination with calorie reduction is most effective for fat loss and maintaining muscle mass.

Go get em, tiger!

Interested in losing weight and improving your health? Focus on including more nutritious foods in your diet to promote weight loss. It doesnt have to taste or feel like punishment.

The most important factor in weight loss is creating a calorie deficit. Period.

That means you could technically lose weight on a doughnut-only diet, as long as you stay in a calorie deficit. (Doughnut do that, BTW. Well keep making bad puns until you stop.)

Some research suggests that certain diets are more effective than others for long-term weight maintenance and improving other markers of health.

The best dietary pattern is any healthy eating plan you can stick to long-term. Yes, even when youre on vacation, out to lunch, or enjoying a holiday meal with the fam. You guessed it flexibility is key.

Also, any healthy diet should include lots of whole, nutrient-dense foods, especially fruits and veggies.

Shocker: Diets high in produce and whole foods have strong links to healthy body weight and long-term weight maintenance.

For example, the Mediterranean diet one thats full of produce, nuts, seeds, olive oil, fish, and beans is one of the most effective and sustainable dietary patterns for reducing weight gain, promoting healthy body weight, and reducing chronic disease risk. Bellissimo!

Some other dietary patterns. such as vegetarian and low carb diets, can also be effective for weight loss.

Disclaimer: Low and very low carb diets tend to lead to rapid weight loss in the short term. But in the long term, their weight loss results are similar to those of other dietary patterns, such as low fat diets.

Some diets may also be more appropriate for certain people. For example, a low carb diet may help bring down high blood sugar and triglyceride levels in people with metabolic syndrome.

Searching for the best diet for weight loss is like trying to define the best type of hat. Everyone is different, with varying needs, tastes, goals, and health concerns. And trilbies are a terrible idea in both scenarios.

Consider whats best for you personally when putting together your weight loss eating plan.

Everyone has different calorie needs. They depend on a whole bunch of factors, including:

If we were all identical, it would be handy for nutritionists but very, very boring for everyone else.

So, randomly following a low calorie diet that you found online may backfire. It might be completely inappropriate for your specific needs.

If you include exercise in your program or simply increase your activity levels, youll likely be able to create a calorie deficit by increasing how much energy you use. This means you dont have to cut as many calories. (Yay!)

TBH, working with a qualified healthcare professional who specializes in nutrition (like a registered dietitian) is the best way to create a diet plan thats right for you.

They can help you determine your calorie needs and build a healthy, sustainable weight loss plan.

So you dont technically *need* to exercise for weight loss. But being active is important for SO many other aspects of health. Plus, its fun! Physical activity can include gardening or taking your doggo for a walk. Whats not to love?

Adding exercise to your routine can help:

Exercise and physical activity are both super and duper important. Weight loss is just one of the many benefits that come with bumping up the amount of physical activity you do.

But balance is always key. Just as too little exercise can negatively affect your health, too much exercise can also be harmful.

If youre not very active but want to start adding some joyful movement to your day, start by going for a walk. Walking is mega underrated and safe for exercise newbies.

When youre choosing a new activity or workout, make it something you actually enjoy and can see yourself doing for the foreseeable future. Even if that means just going for a daily walk in the afternoons and stretching at night.

Moving that bod is whats most important.

Sure, you can lose weight through diet alone. But combining a healthy dietary pattern with exercise is usually more effective for burning fat and maintaining muscle mass.

The most important factors when creating a diet or workout plan are safety, flexibility, and sustainability. Your diet should fuel your body with enough calories and nutrients to support peak health.

And your exercise routine should be hella fun and make you feel good about yourself.

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Can You Lose Weight with Diet Alone: Research and Tips - Greatist

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