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Sonam Kapoor and Anand Ahuja welcomed their baby boy Vayu Kapoor Ahuja on August 20, 2022. The actor often shares details on Instagram of her pregnancy and her life as a new mom. In an earlier interview, Sonam had talked about having a natural, quick birth and breastfeeding pretty easily. Now, in a new interview, Sonam has said she is not back to 'what she used to be' before she had her baby, and that she is not even pushing herself. Also read: Sonam Kapoor says she is breastfeeding Vayu 'pretty easily, has no stretchmarks

It's been seven months since Sonam Kapoor had her baby. She admitted that although she is exercising to be healthy, she was not on 'any crazy diet' to lose her pregnancy weight. Sonam said she was still breastfeeding, and hopes to continue 'for at least a year', and for that her body needs 'food, rest, and energy'.

Opening up about how expectations have been 'unreal and often unkind' from moms, especially celebrity moms like herself, Sonam told Grazia India, You look at yourself in all these videos which are super unflattering and taken on the phone and youre wondering to yourself am I really looking like that? Im not scared of anything in that sense, ageing or anything else but I just dont feel like myself. If Im shooting, I send my measurements in advance I dont want to come back feeling like Im not fitting into these tiny clothes it plays a huge havoc on your self-confidence, to try and fit into things you would have fit into five or 10 years ago."

Sonam added, "Im not back to what I used to be and Im not even pushing myself Im still breastfeeding, and I hope to continue for at least a year. Your body needs the food, rest, and energy while youre doing that. Im not on any crazy diet, Im exercising I exercised through my pregnancy and being healthy. I took care of myself through my pregnancy and Im going to continue doing that and not check the scales.

Sonam Kapoor and Anand Ahuja dated for a few years before they married in May 2018 in Mumbai. They welcomed their son Vayu last year. Sonam and Anand had posted on Instagram to announce the exciting news of their baby's arrival. Sonam was recently in Delhi with Anand and Vayu as they visited her in-laws. Before that she was in Mumbai for the Dior fashion show and also graced the red carpet at the Nita Mukesh Ambani Cultural Centre launch event.

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Originally posted here:
Sonam Kapoor says she's not trying to lose weight: 'I am still breastfeeding...' - Hindustan Times

Intermittent fasting is a dietary trend where you alternate between periods of fasting and eating. It has become a popular trend in recent years as people seek ways to improve their health and lose weight. However, recent studies indicate that women do not respond the same way to intermittent fasting as men.

Research also shows that intermittent fasting affects womens bodies differently. The hormonal fluctuations in a womans body make it more challenging. A pertinent question in this respect is can women practice intermittent fasting while on their periods?

This article explores in detail the topic of intermittent fasting and periods, including the potential benefits and risks, as well as some tips for practicing intermittent fasting during menstruation.

You can do intermittent fasting during your period, but it isnt as straightforward. It depends on your preference and, more importantly, your bodys response to intermittent fasting. Some may be able to continue fasting without adverse effects, while others may experience menstrual irregularities or increased discomfort.

A study on the effect of intermittent fasting on reproductive hormone levels found that fasting doesnt impact womens estrogen, prolactin, or gonadotropin levels. [1]

Another study by the Department of Gynecological Endocrinology, Poznan University of Medical Sciences, found that weight loss factors can hurt gonadotropins, resulting in amenorrhea and infertility. Gonadotropins are responsible for moderating the follicular and luteal phases. [2]

If you are considering intermittent fasting during your period, learn to listen to your body. Pay attention to any changes in your menstrual cycle or symptoms. If you notice any irregularities or discomfort, modify your fasting routine or take a break from fasting during your period.

The menstrual cycle makes pregnancy possible. It starts on the first day of menstruation and ends just before the next menstrual cycle, lasting between 24 to 38 days. The process itself is complex and involves the constant interaction of hormones, namely:

The menstrual cycle has four phases: the menses phase, the follicular phase, the ovulatory phase, and the luteal phase.

The menses phase is the first five days of your menstrual cycle when your uterus sheds its old lining in the absence of a pregnancy. This shedding results in the release of blood and other fluids through the vagina.

Although a period lasting 3-5 days is typical, some bleed for seven days; it generally is not a cause for worry. However, youll experience low hormone levels and decreased energy.

The next phase lasts nine days from days 6-14; it is called the follicular phase. During this phase, the estrogen levels slowly rise, thickening the uterus lining in preparation for a potential pregnancy. In addition, the pituitary gland also releases the follicle-stimulating hormone (FSH), stimulating the growth and maturation of follicles in the ovaries.

The ovulatory phase occurs around day 14 of the menstrual cycle when one of the follicles releases an egg into the fallopian tube. This process is triggered by a luteinizing hormone (LH) surge, which causes the follicle to rupture and release the egg.

The luteal phase begins right after ovulation and lasts about 14 days, from day 15 to day 28, when a mature egg leaves the ovary on its journey to the uterus through the fallopian tubes. During this phase, the empty follicle changes into the corpus luteum, which releases progesterone.

Progesterone helps prepare your uterus lining for the implantation of a fertilized egg. If fertilization does not occur, the thickened uterine lining is shed during menstruation. As a result, estrogen and progesterone levels also drop.

There is limited research on the effects of intermittent fasting on the menstrual cycle, but some studies suggest that it may disrupt the average hormonal balance and menstrual function. For example, one study found that women who practiced fasting for more than 15 days during Ramadan had a higher risk of menstrual irregularities, including amenorrhea (absence of menstruation), oligomenorrhea (infrequent menstruation), and dysmenorrhea (painful menses). [3]

Another study shows that short-term fasting can cause a dip in luteinizing hormone levels in women of normal weight. [4]

One potential explanation for changes in menstrual cycles with intermittent fasting is calorie restriction and weight loss. Reducing the overall caloric intake results in fluctuating hormone levels, specifically estrogen, progesterone, and other hormones that regulate the menstrual cycle. With the menstrual cycle disrupted, you can see changes in the length and regularity of periods.

Another critical point to take into consideration is stress. Calorie restriction and time-restricted eating can place undue stress on your body, which can, in turn, affect menstrual cycles. As a result, some women may experience irregularities in their menstrual cycle.

While the studies mentioned above suggest a possible link between intermittent fasting and the menstrual cycle, more research must be done to understand this relationship fully.

Additionally, the impact of intermittent fasting on the menstrual cycle may vary from person to person, and other factors, such as exercise, may also play a role.

If you experience significant changes in your menstrual cycle while practicing intermittent fasting, speak with a healthcare provider. They can help determine the underlying cause and ensure that you receive appropriate care.

The ever-changing hormones make intermittent fasting more complex and challenging for women than men. Research by Proctor and Gamble stated that the menstrual cycle is highly intrinsically linked to the bodys cognitive, emotional, and sensory functions. [5]

These studies prove that hormonal health is vital for physical and mental well-being, referred to as cycle syncing. Cycle syncing is when you modify your diet to match your menstrual cycle. Heres how you should fast and eat during the different phases of your menstrual cycle.

On days 15, the body is already under stress, so it may be best to avoid fasting altogether. Instead, focus on eating nutrient-dense foods that will help support your body, such as leafy greens, healthy fats, and lean proteins. Also, add foods rich in iron and magnesium to soothe cramping.

During the follicular phase, estrogen levels rise, and the body prepares for ovulation. Your insulin sensitivity is at its best during this time. This is an excellent time to experiment and push your body with extended fasting periods. Owing to the heightened insulin sensitivity, longer periods of fasting can help with weight loss.

The ovulatory phase is the peak of estrogen and testosterone levels, which can increase energy levels and reduce hunger. Furthermore, ovulation also results in a higher body temperature and increased testosterone levels.

Your body is also equipped to handle the stress of fasting. So you can try a longer fast, such as a 24-hour fast. Shifting toward higher protein and lower carbohydrate foods is recommended during this phase.

After ovulation is the luteal phase; during this period, progesterone levels continue to rise. The elevated progesterone levels lead to increased hunger and cravings.

During this period, you are ill-equipped to handle longer fasts. So focus on shorter fasting periods or time-restricted eating. Avoid prolonged fasting and switch to high-protein meals.

Moreover, as the luteal phase progresses, around day 22, therell be a decrease in insulin sensitivity. So, diabetic patients will want to monitor their dietary habits accordingly. This period is also called PMS, and during this time, its important to prioritize self-care and engage in gentle exercises and stress-relieving activities.

Incorporate soothing beverages like peppermint tea or caffeine-free chai latte, which can help manage cravings. If you desire a treat, consider consuming a piece of dark chocolate.

Intermittent fasting presents many benefits, such as improved insulin sensitivity and weight loss. However, it can be challenging to fast while on your period. Here are some tips to help you navigate intermittent fasting during menstruation.

Pay attention to how your body feels and adjust your fasting schedule if necessary. Your body may have different needs during your menstrual cycle. If you feel particularly hungry or tired, consider breaking your fast early or taking a break from fasting altogether.

If your menstrual cycle affects your fasting ability, you may need to adjust your fasting schedule during your period. For example, you could shorten your fasting window or try a more relaxed approach.

If you usually fast for 16 hours per day, consider shortening your fasting window to 14 or 12 hours during your period. Or not fast at all, which is perfectly fine.

When you break your fast, ensure youre consuming nutrient-dense foods. Focus on eating protein, healthy fats, and complex carbohydrates for sustained energy and satiety.

For example, Greek yogurt with raspberries and coconut flakes, a protein-rich smoothie, or an egg scramble with avocado. These foods can help give your body the nutrients it needs to support your menstrual cycle.

Furthermore, you may have to increase your fat intake to help manage cravings during your period.

Its essential to keep yourself hydrated during your period, especially if you are fasting. This helps reduce the general symptoms of menstruation, including bloating and cramps. In case of discomfort, incorporate herbal tea or warm water with lemon.

Processed foods and sugary drinks can worsen menstrual symptoms such as bloating, cramps, and mood swings. Rather than processed foods, opt for whole foods that nourish your body and promote overall health.

Your body is going through a tough time with fluctuating hormones during periods. It is okay to stop and take a break from fasting if needed.

Listen to your body and rest if you feel like it.

If you have a history of menstrual irregularities or other reproductive health issues, talk to your doctor before starting an intermittent fasting routine. They can offer advice and support to help you make the best decisions for your health.

Intermittent fasting can affect the menstrual cycle in women, mainly due to calorie restriction. Extended fasting can interfere with the function of the hypothalamus, a part of the brain that plays a vital role in regulating hormones, such as estrogen, which are essential to the menstrual cycle.

Intermittent fasting can affect periods and cause abnormal cycles, either heavy or light. Fasting can also cause hormonal changes and exacerbate already occurring issues.

Focus on consuming nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins while fasting during your period. These foods can help give your body the nutrients it needs to support your menstrual cycle.

Intermittent fasting can be a wholesome dietary approach owing to its many benefits, such as improved insulin sensitivity, weight loss, and many more. First, however, it is important to consider its potential effects on the menstrual cycle and listen to your bodys needs.

While there is limited research on the relationship between intermittent fasting and menstrual function, recent studies state that fasting does not have a lasting effect on hormone levels. On the other hand, some studies suggest that it may disrupt normal hormonal balance and increase the risk of menstrual irregularities.

In saying that, you can practice intermittent fasting during your period, provided you listen to your body. Ensure you stay hydrated, choose nutrient-dense foods, and consider shortening your fasting window if necessary. And as always, it is important to talk to your doctor before starting any new dietary approach.

Read more:
Fasting on Periods: Can You Intermittent Fast When Menstruating? - Fitness Volt

Soft hiking allows hikers to enjoy being in nature without any external pressures (Image: GETTY)

Power walking and running are the first things that spring to mind for many when thinking about cardio for weight loss, but nature-loving Britons have taken to a new fitness trend. Now viral on TikTok as one of the most sought-after forms of exercise, Catherine Lauris, manager of Merrell Hiking Club UK, believes it's something everyone should try this year - especially women. And despite what the name suggests, it's less about trekking across treacherous terrains than some may think.

Unlike walking, hiking tends to be longer and harder trips that are usually on trails through the mountains, bush, or countryside landscapes.

While powering uphill for hours on end is a surefire way to improve one's personal fitness while getting outdoors, "soft hiking" takes a more gentle approach - without compromising on the health benefits.

Speaking exclusively to Express.co.uk, Catherine Lauris said: "Soft hiking allows hikers to enjoy being in nature without any external pressures. You can go at your own pace, stop to look at the scenery, and take breaks whenever you feel like it.

"There is no need to exert yourself or reach a certain goal. With soft hiking, you can simply enjoy being in nature whilst squeezing in some light exercise at the same time."

READ MORE: Man 'amazed' at his own body transformation - in just 7 months

Of course, the weight loss benefits will come thick and fast with more challenging routes, but the most important thing to note about this seasonal fitness trend is that it is completely accessible to all age groups and abilities.

And while it being completely free of charge is an added bonus, there are an array of health benefits that come with the experience of soft hiking.

Catherine said: "Hiking is a great way to incorporate a cardio and muscle workout into your routine without the extra strain of high-intensity activity like running.

"It improves cardiovascular health because it involves sustained physical activity that increases heart rate and breathing rate."

With equal pay-off as a sweaty gym session, this can strengthen the heart and lungs while improving circulation throughout the body.

And according to Catherine, making soft hiking a regular activity has longer-term benefits, like reducing the risk of heart disease, high blood pressure, stroke, diabetes and high cholesterol.

For those concerned about losing out on targeted muscle toning movements used in most workouts, hiking still ticks this box by working the quads as your legs incline.

Paired with a healthy diet, soft hiking is also a great weight loss aid - though there are several other benefits which go beyond the physical results.

READ MORE: Six reasons you could be struggling to lose visceral fat

Catherine noted that reduced stress and sustained happiness are other reasons to try this fitness trend. She said: "Spending time in nature is a healthy way to cope with the stress that many of us encounter in our everyday lives.

"It is proven to relieve stress as it assists in reducing cortisol - the primary stress hormone. When you hike, your body releases adrenaline, endorphins and serotonin, which are proven to make you feel happier.

"Being outdoors can also calm anxiety and reduce the risk of depression. It is an effective treatment option that is accessible to the majority of people."

For mature hikers, there is the added advantage of improved cognitive function as a result of increased blood flow to the brain. This is believed to promote the growth of new neurons which maintain a healthy attention span, memory and problem-solving skills.

While taking up soft hiking as a solo activity is an ideal escape from the pressures of everyday life, doing it in a group can be more enjoyable - and give women peace of mind.

Catherine told Express.co.uk: "Merrell Hiking Club aims to establish a female-led, online and real-world community where people can learn from each other and support each other. It provides an inclusive, safe space for hikers of all levels to connect."

Organised through a Facebook group, hikers can gain advice from highly experienced trailblazers and other impressive mountaineers, while meeting other like-minded women. The club runs regular hikes all over the UK led by certified guides and is completely free of charge.

Catherine said: "No matter where you're from, who you love, or what your experience level is, at Merrell Hiking Club, we walk together and support each other."

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'Soft hiking' is perfect for women who want to 'enjoy nature' and hit fitness 'goals' - Express

Good nutrition is the cornerstone of attaining and maintaining a healthy weight. And we're not talking about taking part in the latest fad diet promising fast fat loss. (I hate to be the bearer of bad news, but those never really work.) If dropping a few pounds is your ultimate aim, you'll need to nourish your body with a nutrient-dense, balanced diet, which requires knowing which items are considered among the best foods for weight loss.

"A balanced diet, one with adequate calories and a good balance of carbohydrates, protein, and healthy fats is essential to weight loss, as this will help you keep hunger at bay and resist the urge to overeat," says registered dietitian Katherine Brooking, MS, RD.

However, the focus here is on balanceno singular food will magically melt away fat.

"Specific foods may help you curb cravings, but no one food on its own will be enough. You'll need a balance of macronutrients and micronutrients to lose weight in a healthy way," says Brooking. "Fiber and protein, in particular, have been shown to help keep you fuller for longer."

Below, you'll find the best foods for weight loss to include in your weekly meal plan on the regular. After stocking up on these delicious foods, be sure to also check out 15 Best Healthy Breakfast Foods for Weight Loss.

Chicken breast is the poster child for healthy foods that help you lose weight, and for a good reason. Just 3 ounces cooked of cooked chicken breast provides 26 grams of protein. A 2012 review in the British Journal of Nutrition also found that foods rich in protein provide the perfect trifecta that supports weight loss: They can help with satiety, maintaining muscle mass, and increasing your metabolism.

Make cod a part of your weekly meal plan, and you might notice the number on the scale drop. A 2009 study published in Nutrition, Metabolism and Cardiovascular Diseases found that folks with overweight and obesity who ate cod five times a week lost nearly four more pounds in two months than people who didn't eat seafood. Just make sure to skip the butter when you're cooking cod to avoid adding too many calories to your meal.

RELATED: The 12 Healthiest Fish You Should Be Eatingand 3 to Avoid

One of the highest-fiber foods you can get, artichokes are a superstar veggie that fits into most diet plans. One medium artichoke supplies about 7 grams of fiberthat's an impressive 25% of your Daily Value (DV), which can help keep you fuller for longer. A 2017 study published in the journal Annals of Internal Medicine also showed that people who ate more fiber lost nearly four more pounds than those who didn't eat as much of the nutrient.

Sweet potatoes are loaded with dietary fiberone sweet orange tater has nearly 4 grams of fiber, or 14% of your DV.

"This, in turn, promotes satiety, slows down digestion, and improves blood sugar level," says Brooking, echoing the 2017 aforementioned study in Annals of Internal Medicine. "Also, the fiber and carbohydrate content of this root vegetable provides sustainable energy and can be an excellent food option pre- and post-workout," she adds.

Gone are the days when folks feared bread. In fact, quality, whole grain bread (not the fluffy white loaves) can and should be a part of your weight loss diet. According to a 2010 study in The American Journal of Clinical Nutrition,people who ate three or more servings of whole grains per day were observed to have 10% less belly fat than those who didn't eat any whole grains.

"Cruciferous vegetables like broccoli are high in fiber and low in calories, making them a stellar food for weight loss," says Brooking.

In fact, a 2012 Journal of Functional Foods study showed that eating more of these veggies is linked to a reduced incidence of obesity. Try stir-frying broccoli with garlic, then serving it alongside your favorite protein and a half cup of brown rice for a balanced meal.

Speaking of brown rice, this stellar side dish is easy to digest and versatile. Eating whole grains, such as brown rice, regularly is linked to having less belly fat, per the previously referenced 2010 study in The American Journal of Clinical Nutrition. For a delicious and balanced meal, pair it with your favorite protein, like grilled chicken, tofu, or roasted salmon, and a non-starchy veggie, like zucchini or asparagus.

RELATED: What Happens to Your Body When You Eat Brown Rice

Beans and other legumes, like peas and lentils, are high in both protein and fibera combo that spurs weight loss. According to a 2020 Journal of Nutrition and Metabolism study, women who ate more beans and legumes (about 3 cups a month) had less body fat and smaller waists than those who didn't include as many legumes in their meal plans.

Unlike pepperoni and sausage, pork tenderloin is a lean cut that can help support your weight-loss goals. A 2012 study in the journal Nutrients found that overweight study participants who included lean pork in their diet for three months saw their waist size, BMI, and belly fat significantly drop. Even better: the study participants didn't appear to lose any muscle mass, suggesting that all the corresponding weight loss was from fat.

"Rich in protein and healthy fats, salmon can help you feel fuller and reduce cravings," Brooking says. And despite containing upwards of 24 grams of fat per fillet, there's no reason to fear salmon's fat content when trying to lose weight. In fact, it may be the reason why eating this oily fish is linked to weight loss. A 2012 study published in Nutrients showed that fatty seafood might help people lose weight, and the researchers suspect that these weight loss effects may be due to salmon's high amount of omega-3 fatty acids.

As if you needed another reason to bite into avocado toast for breakfast, a study in the journal Internal Medicine Review found that folks who ate about a third of an avocado (about 2.5 ounces) every day weighed less and had smaller waists than those who didn't. Additionally, those who enjoyed the creamy fruit were 33% less likely to be overweight or obese and 32% less likely to have a wider waist circumference.

"Vegetables like cauliflower are high in fiber and low in calories, making them a great food for weight loss," Brooking says.

Two cups of cooked cauliflower provide 5.7 grams of fiber or 20% of your DV. As previously mentioned and supported by the 2017 study in the Annals of Internal Medicine assessing the effects of increased fiber consumption, people who ate more fiber were observed to lose more weight.

"Low in calories and high in fiber, leafy greens such as spinach can help you feel fuller and reduce calorie intake," says Brooking.

The research backs up Brooking's assertion. A review in Nutrients found that eating more than four servings of veggies a day reduced the risk of weight gain. One cup raw or 2 cups cooked equals a single serving of spinach.

"Eggs are high in protein and healthy fats, making them a filling food that can help reduce appetite," says Brooking.

A study in Hormone Research in Pediatrics found that a high-protein egg breakfast helped adolescents with obesity lose weight when compared to a bread-based breakfast. Here's why: Eggs were shown to increase certain hormones that promote satiety.

RELATED: Are Eggs Good for You? 10 Science-Backed Effects of Eating Them Every Day

Greek yogurt is high in protein, which we know helps you feel full for longer and can promote weight lossbut it's also a rich source of gut-healthy probiotics. And those friendly gut bugs are great for your body composition, too. A small Journal of Functional Foods study found that probiotic yogurt can help alter the gut microbiome to help spur fat loss.

Raspberries are both low in calories and high in fiber. At just 64 calories, one cup of raspberries also contains about 8 grams of fiber, which is a whopping 29% of your DV. The previously referenced study in the journal Annals of Internal Medicine analyzing the impact of increased fiber consumption revealed that those who ate more fiber not only lost more weight, but also they improved their blood pressure and insulin resistance. So go ahead and top a cup of plain Greek yogurt with a handful or two of raspberries for a satiating snack that's high in protein and fiber.

"Pistachios can help you feel full, resulting in eating less food at one sitting and being less hungry to eat again," says Brooking.

Indeed, a 2020 study in Nutrients showed that eating 1.5 ounces of pistachios a day was associated with weight loss and a smaller waist circumference. "

This is due to the many nutrients, such as fiber, protein, and healthy fats, as well as the need to chew, which slows the eating process," she adds. "In-shell pistachios have the added benefit of slowing eating time."

Whether you prefer snacking on almonds on their own or spreading a tablespoon of almond butter on toast, including this nut in your meal plan is a smart strategy for weight loss. Enjoying 1.5 ounces (about a handful) of almonds every day is linked to reducing both belly fat and leg fat, per a 2015 study published in the Journal of the American Heart Association.

If you're trying to lose weight, setting a goal for yourself to include more plant-based protein sources like tofu into your meal plan might be a smart way to start. A 2015 study in the Journal of Diabetes Investigation found that people who ate more plant-based proteins had a lower risk of developing metabolic syndrome (a condition that includes obesity), suggesting that plant proteins may help maintain a healthy weight.

RELATED: Soybeans May Help Lower Cholesterol as Effectively as Statins, Study Suggests

Blackberries are low in calories and high in fiber and antioxidants, making them a fantastic food for weight loss. In fact, blackberries boast some of the highest antioxidant contents of all fruits. Contrary to popular belief, eating more fruit is actually linked to weight loss, according to a 2016 study in the journal Nutrients. The researchers suggest that the fiber and phytochemicals in fruit may be responsible for their anti-obesity properties.

Whether you sprinkle them over oatmeal, bake them into low-sugar banana bread, or nosh on them on their own, walnuts are a weight loss workhorse. According to one study in the Nutrition Journal, eating a low-cal diet that included walnuts promoted weight loss and improved blood pressure and cholesterol levels.6254a4d1642c605c54bf1cab17d50f1e

Getting bored of eating grilled chicken every night? Switch things up with steak. A 2017 study published in Obesity Science & Practice found that consuming lean beef as part of a high-protein diet decreased the study participants' weight without also subtracting from their muscle mass. To make sure you're picking the leanest beef at the grocery store, make sure to look for labels that say eye of round, top round, bottom round, round tip, top loin, top sirloin, and chuck shoulder or arm roasts, according to the USDA.

RELATED: What Happens to Your Body When You Eat Red Meat Every Day

Grab some celery stalks and get dippin'. Celery's high water content makes it a good snack for weight loss or weight management, according to research by Cambridge University Press. Use crunchy celery as a vehicle to get more satiating protein in. Try pairing it with hummus, cottage cheese, or peanut butter.

Next time you struggle with cooking fatigue, try tossing a simple kale salad for lunch or dinner. A review in Nutrients found that eating more than four servings of veggies each day reduced the risk of weight gain. Two cups of raw kale plus 2 cups of raw spinach in a salad will get you halfway to your goal. Add low-sugar cranberries along with diced cucumber and top it off with a piece of grilled salmon for a nutrient-dense bowl.

Another veggie low in calories and high in nutrients, Swiss chard is delicious sauteed with garlic and a bit of olive oil. Eating more than four servings of vegetables, like Swiss chard, a day reduced the risk of weight gain, per a review in Nutrients. So you'll want to make this fibrous veggie a part of your meal plan more often.

Consider blueberries your new go-to pre-workout snack. A 2023 study published in Nutrients found that eating the equivalent of one cup of fresh blueberries every day was able to boost endurance and help you burn more body fat while exercising. A win-win!

Brussels sprouts shouldn't be reserved for Thanksgiving only. Eating them year-round might just help you reach your weight loss goals. Not only are brussels high in fiber and low in calories, but a 2012 Journal of Functional Foods study showed that eating more veggies is linked to a reduced incidence of obesity. To help keep the calorie count low as you prepare them, skip the bacon and roast them with just a spritz of olive oil.

Waking up to a bowl of whole grain oats is a smart way to start the day. People who ate three or more servings of whole grains per day were observed to have 10 percent less belly fat than those who didn't eat any whole grains, per a 2010 study in The American Journal of Clinical Nutrition. A full cup of prepared oatmeal counts as two servings, so cooking up some oats for breakfast will get you three-quarters of the way to your daily whole-grain goal. Make your oats savory, and top the bowl with a fried egg for extra satiety power.

Though green tea is occasionally used in cooking, more often than not, it's served up in beverage form. However, it's still worth noting as one of the best foods for weight loss because if you regularly exercise, consuming green tea can be a simple way to potentially boost your weight loss efforts. For instance, one study published in The Journal of Nutrition found that exercisers who drank about 2.5 cups of green tea daily and worked out for 45 minutes three times a week were able to lose more belly fat than those who didn't have any green tea.

While also technically not a food, water is essential for weight loss. "Being well-hydrated helps to keep you feeling full, and water has zero calories," Brooking says. A study in the journal Obesity assessing the impact of water consumption relative to weight loss showed that premenopausal overweight women ages 2550 who drank more than 4 cups of water a day lost about 4.4 more pounds than those who drank less H2O.

Here's another reason to hydrate with water instead of soda or fruit juice: "When you have high-calorie beverages, the brain doesn't register satiety the same way as it does with food, so you can end up drinking [or] eating excess calories to satisfy hunger," says Brooking.

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The 30 Best Foods for Weight Loss - Eat This, Not That

There's an old saying that advises how to best tackle your daily three squares in order to lose weight: "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." In other words, frontloading the top of your day with the vitamins and nutrients your body needs to function can help support a healthy metabolism, energize your body, keep you fuller for longer, and ultimately help you burn those pesky pounds whether the first stop of the day is the gym or your sitting at your desk.

When it comes to eating a healthy breakfast for weight loss, being an "early bird" can mean so much more than just getting the wormit means setting yourself up for weight loss success. However, knowing which breakfast foods can help you lose weight iseasier said than done given the wide range of options that are available.

With that in mind, we spoke to a handful of dietitians to get their thoughts and suggestions on what to eat for breakfast to lose weight. Read on to learn more about how to pull together a healthy breakfast for weight loss, and for more healthy eating tips to also help you capitalize on lunch in ways that support your weight loss goals, be sure to also check out 77 Best Healthy Lunch Ideas for Weight Loss.

Before diving into which healthy breakfast foods can help fuel weight loss, it's important to understand how to best use your morning meal to your advantage while also having a solid strategy that best supports your weight loss journey. Here are a few strategic tips to help:

Whether you opt for Greek yogurt, Icelandic skyr, or prefer the traditional route, yogurt is undeniably one of the most versatile healthy dairy options you can incorporate into your breakfast routine, especially if weight loss is your ultimate aim.

"One of my favorite breakfast foods is yogurt," says Amidor. "I use it to make breakfast smoothies, parfaits, and to top my pancakes and waffles. I even make homemade berry compote to top my morning yogurt."

"Numerous studies show that yogurt can be part of a healthy weight loss plan," adds Amidor, notingthat "a 2015 published systematic review found that yogurt consumption was associated with lower body mass index, lower body weight/weight gain, smaller waist circumference and lower body fat in epidemiological studies. Randomized control trials suggest that there are weight reduction effects, but do not permit determination of a cause-effect relationship."

Amidor notes that postpartum women may especially benefit from eating yogurt for breakfast, as"a recently published study concluded that among women with less healthy diets, yogurt consumption was associated with lower postpartum obesity risk."

For a fast and easy breakfast capable of combining all the essential nutrients able to promote weight loss, blending up a smoothie can be a great solution. To strike a healthy balance conducive to weight loss, think about ingredients that can help you knock out a daily serving of fruits and veggies while also including some carbs, healthy fats, and even a little protein when combining ingredients like berries, leafy greens, nuts, yogurt, hemp, flaxseed, oats, and even dark chocolate. For instance, I'm a big fan of a sweet and creamy green smoothie featuring fresh spinach, avocado, bananas, plain yogurt, a handful of sliced almonds, and a teeny drizzle of honey or agave.

RELATED:The 30 Best-Ever Weight Loss Smoothies

If consuming more high-protein foods is integral to your overall weight loss plan, whipping up a protein shake is another quick and easy healthy breakfast solution that can provide you with energy while also keeping you fuller for longer.

"A [June 2022] study [published in The Journal of Nutrition] found that weight loss correlated to an intake of a high-protein plus high-fiber shake," notes Thomason.

Eggs are protein-packed breakfast staples that are as versatile as they are delicious. Best of all, these nutrient-dense delights can also be incorporated into healthy diets designed to promote weight loss. According to Thomason, research shows that "breakfasts that include eggs [have been] found to induce weight loss in the context of a low-calorie diet plan."

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"An egg omelet rich in veggies is a great way to start your day that is both high in fiber and protein!" says Adams. "Eggs are an excellent source of protein. High-protein diets have been associated with increased fullness, reduced appetite, and increased metabolism, three factors that can all help lead to overall weight loss."

Whether you're folding them into an omelet or serving them alongside your huevos rancheros, black beans are a fiber-dense legume that can help manage a healthy appetite by keeping any hanger-motivated unhealthy eating impulses at bay that could throw off your weight loss plans. In addition to containing about 15 grams of fiber per cup, one cup of black beans also includes over 15 grams of protein and is rich in important vitamins your body needs like calcium, iron, and magnesium.

"[Peanut butter is a] breakfast favorite that also provides a combination of healthy fat, protein, and fiber, which all take longer to digest and promote satiety," says Amidor. "Two tablespoons of peanut butter provide about 190 calories, 16 grams of fat (mainly unsaturated), 7 grams of protein and 2 grams of fiber."

"Spread peanut butter on whole grain toast, stir a spoonful into oatmeal," she suggests, "or add to your morning smoothie like in this Banana Peanut Butter Smoothie."

RELATED: Is Peanut Butter Good For You? 20 Effects of Eating It

"A published study in Advances in Nutrition found that consuming breakfast foods high in whole grains is a promising strategy for metabolic health promotion," explains Amidor. "This also includes helping with weight loss."

Your whole-grain toast can cover the carb and fiber components of your breakfast, while also serving as a great blank canvas for other healthy foods that can help you achieve a quality nutritional balance that can help you lose weight. If you're at a loss on how to best top your toast for a tasty treat able to beat that bulge, try any of our creative Toast Recipe Ideas.

"Oatmeal topped with nut butter and berries provides a high-fiber breakfast to start your day while keeping you full and satisfied," explains Adams. "A review on the health benefits of oats highlights the importance of beta-glucan found in oats in managing blood sugar levels and the release of peptide YY, a hormone that helps increase satiety, both of which help to reduce overall food intake, body weight, and body fat."

Another filling, oat-based breakfast favorite that encourages weight loss is one you can easily prep in advance for those busy mornings where just need to get going ASAP: overnight oats. After combing your choice ingredients, pop them in the fridge to soak, and either eat as-is the next day or you can heat them in the microwave for a few seconds to get your day on a healthy roll.

"A warm bowl of [] overnight oats at breakfast is another option that can be part of a healthy weight loss plan," says Amidor. "A published study in Nutrition Reviews concluded that evidence suggests that a component called beta-glucan in oats helps with satietywhich is one method to help with weight loss," she adds. "When you're feeling satisfied, you tend to stay fuller longer."

Because overnight oats may need a little more forethought than a standard bowl of oatmeal, it's probably best to have a recipe on-hand for this healthy breakfast treat. Need a little inspiration? Try ours for Mango-Ginger Overnight Oats.

"Cottage cheese with mixed berries and crushed nuts also makes for a high-fiber, high-protein breakfast," says Adams. "One review article found that aiming for 2530 grams of protein per meal is ideal for appetite control and weight loss. With 2528 grams of protein per cup, cottage cheese makes for a great start to your day!"

If you're tired of traditional lean breakfast proteins like eggs or turkey bacon, why not spice things up by venturing under the sea instead? Just 2 ounces of smoked salmon contains a whopping 13 grams of protein, enabling this fish's ability to positively affect one's energy, metabolism, and appetite. Plus, salmon is rich in omega-3 fatty acids, which research has shown can help suppress hunger and control appetites in ways that can lead to healthy weight loss. For a more weight loss-friendly take on a classic NYC breakfast favorite, pair your smoked salmon with whole grain toast or scooped-out pumpernickel bagel; a dollop of whipped cream cheese or Greek yogurt; a little red onion, some capers, and couple cups of mixed greens.

RELATED: 7 Science-Backed Benefits of Eating Salmon6254a4d1642c605c54bf1cab17d50f1e

"The satiating power of nutrient-dense prunes can calm your appetite which may help with weight management," says Amidor. "It is prunes' fiber content that is suspected to be part of the magic satiety sauce, and research also backs this up."

"A 2021 published study looked at the impact of dried fruit, including prunes as a method of weight control," she explains. "In the first phase, researchers compared satiety, appetite, and caloric intake among participants who consumed a snack of either prunes, raisins, or jellybean-like candy, all comparable in calories. Researchers found that those who ate prunes consumed the fewest calories overall at subsequent meals. The prune snackers also reported reduced hunger levels, improved satiety, and a greater perceived ability to consume less food at a later eating occasion."

"In the second phase, participants were divided into two groupsthose who followed a 12-week weight loss program with prunes as their snack, and those who followed the same program but were only provided with guidance on healthy snacking," Amidor elaborates. "Researchers found that the prune group experienced greater weight loss on average than the group who only received healthy snacking guidelines (-4.4 pounds versus -3.4 pounds). However, these differences weren't considered statistically significant. Additionally, those who consumed prunes also reported higher levels of satisfaction and greater ease of following the weight loss program."

"Although the studies were done snacking on prunes, including prunes at breakfast can certainly keep satiety at bay," adds Amidor. "That is why I top my morning bowl of oatmeal with prunes or fold chopped prunes into my muffin batter as they keep me satisfied until my next meal."

"Protein pancakes are an excellent breakfast because it feels like your traditional comfort food but still gives you a high-protein meal," says Snyder.

Up the ante on the protein in your pancake recipe with ingredients like protein powder, cottage cheese, or even Greek yogurt.If you're still hesitant about how your protein-packed pancakes might measure up against a classic stack, try our recipe.

Rich in fiber and healthy unsaturated fats (including omega-3 fatty acids), avocados are a filling, versatile stone fruit able to complement any healthy breakfast. In fact, the results of one study published by the Journal of Nutrition indicated that eating about one avocado per day can be especially helpful for women who are hoping to reduce visceral fat, which is considered the most detrimental type of fat to your overall health. Avocados are also a great way to help manage your cholesterol, supports your heart health, and even improve cognition.

As Snyder notes above, a healthy breakfast can and should include a variety of foods each day, especially if weight loss is your endgame. But if you're not quite sure how to best combine your assortment of groceries into a quality breakfast or are at a loss of how to come up with meal concepts that can encourage losing weight, here are a few healthy breakfast ideas for weight loss to help get you started.

With these recipe concepts in tow, your next shopping trip to the grocery store should be easy breezy.

In addition to knowing what to eat for breakfast in order to help you lose weight, you'll also want to be mindful of common breakfast-related habits that, though tempting, may present obstacles to your weight loss goals. In order to help you stay on track and get the best out of every breakfast, here's what the experts say you should avoid:

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15 Best Healthy Breakfast Foods for Weight Loss - Eat This, Not That

Most dieters would agree that losing weight is almost always an exasperating process. Not only that, but following a diet while pursuing a social life can be nearly impossible. If you feel you're doing all things right on your weight loss journey and still not attaining positive results, then listen up. We're here with 10 real reasons you're not losing weight. To learn everything that may cause your scale to stay stuck in neutral, Eat This, Not That! reached out to The Nutrition Twins, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, and Mike Bohl, MD, MPH, ALM, who sit on our Medical Expert Board. The experts reveal there are many simple new habits you can incorporate into your lifestyle right now that may be helpful in burning more calories.

Another great thought is to recruit a friend to share your weight loss journey with. Working out together, exchanging recipes, and encouraging each other to reach specific fitness or diet goals every week is a less lonely pathand actually fun! Dr. Bohl says, "Process goals are about the things you do to lose weight (like following a diet a certain number of days a week or going to the gym a certain number of days a week), and it can be motivating to have several small 'wins' by achieving process goals while you're on your way to achieving your overall outcome goals."

Don't get discouraged, because there are so many avenues to explore when you're struggling to lose weight. Take a look at these 10 real reasons why you're not losing weight. And next up, don't miss 10 Habits That Destroy Your Weight Loss Progress After 50.

The first important step to take is to discuss your weight, concerns, and weight loss goals with your physician. Being overweight or obese are medical conditions. It's possible your weight can be a result of something like Cushing syndrome, a condition that leads to weight gain in the midsection.

Dr. Bohl explains that there are several various reasons why certain individuals hold onto excess weight. "The set point theory says that the human body tries to keep itself within a preferred rangewhich is different from person to person. So the number one reason you may be struggling to lose weight is because having excess weight is a medical condition, and losing weight may be physiologically more difficult for you than for other people," he says.

"Although time-restricted eating (only eating within a specific time window) can be beneficial in helping some people to lose weight, this backfires for others as they get overly hungry and overeat or binge when the fast is over," The Nutrition Twins explain. In addition, intermittent fasting can derail your weight loss efforts if you can't focus and feel tired while you're fasting, which may lead to skipping out on calorie-burning activities or exercise.

Moral of the story? Intermittent fasting won't deliver weight loss results for everyone. The Nutrition Twins warn, "Women must be especially careful not to overdo it as it can mess with their delicate hormone balance." They add, "Pay careful attention to your body's signals and how your body responds when you fast. If after 14 to 16 hours of fasting, your appetite is uncontrollable, try fasting for a shorter period of time, such as 12 to 14 hours instead. If you still end up overeating or if you are cutting back on your activity, it may be best to stick to 12 hours maximum."

RELATED: 10 Tips for Men To Lose Belly Fat & Keep It Off

You may think you have your best weight loss interests at hand when opting for veggie chips, fresh fruit, or pretzels for snacks, and avoid unhealthy cookies, chips, or candy. But alas, these options will have you feeling hungry shortly after you finish them and craving more.

To avoid this, The Nutrition Twins suggest, "Be sure to include protein and fiber-rich foods when you snack. Protein and fiber slow digestion to keep you feeling satisfied and help to cause a gradual rise in blood sugar, preventing energy dips that trigger cravings."

Consider enjoying pistachios for your next snack, which The Nutrition Twins dub "an ideal plant-based source of complete protein [and] a good source of fiber." And according to a recent study by Cornell University, pistachios are chock-full of antioxidants, which "are superstars at taming the inflammation that makes weight loss harder."

Eating plant-based foods comes with a plethora of health benefits, but The Nutrition Twins explain that going completely vegan without a careful plan set in place can easily derail your weight loss progress if you don't incorporate enough protein. "Since most plant foods don't contain much protein, it's easy to fill up on carbs, especially refined grains like doughy carbs that cause blood sugar spikes and crashes and leave you hungry soon after," they tell us. "This typically results in overeating, and often on carbs like calorie-dense pasta, pretzels, chips, and sugary snacks that can easily lead to weight gain."

Before making the swap to 100% vegan, map out your meals and brainstorm ways you can incorporate more protein into each of them. Plant sources that are packed with protein include lentils, black beans, dried peas, chickpeas, or edamame, along with tofu, chia seeds, quinoa, and nuts.

RELATED: 15 Ways To Lose Weight & Keep It Off After 40

"We see this a lotpeople with the best intentions to be healthier try to include more vegetables at meals, which is fantastic, but they don't realize that the oil or butter that the vegetables are cooked in or marinated with can really add up," The Nutrition Twins explain. "Some vegetables mop up the oil and butter even more, like eggplant, mushrooms, squash, and peppers, adding several hundred calories to each meal."

But don't stop ordering veggiesjust ask for them steamed! If you need an extra flavor boost, squeezing fresh lemon or lime juice on your veggies is always a good idea. "It's one of the best tricks that top chefs use and it's perfect if you're watching your waistline since it doesn't add any calories," The Nutrition Twins add. Or, ask the restaurant to incorporate spices and herbs like oregano, thyme, rosemary, dill, cumin, lemongrass, parsley, basil, cloves, or nutmeg, that'll give those veggies a tasty flavor kick without the added calories.

You may be under the impression that all carbs are bad when it comes to weight loss. That's simply not the truth! It's all about choosing just the right healthy carbs to work into your meals.6254a4d1642c605c54bf1cab17d50f1e

"Carbs are the fuel for your brain and your muscles, and when you cut them out, it's not uncommon to feel exhausted and get intense carbohydrate or sugar cravings as your brain and body need a quick pick-me-up. This often results in bingeing on the very food you're trying to avoid," The Nutrition Twins explain.

In order to prevent this from occurring, be mindful of how you feel when you cut out carbs from a meal. Do you feel fatigued later on, or does this result in bingeing? "If so, make a conscious effort to include a small amount of wholesome carbs at each meal," The Nutrition Twins suggest. "You may need to experiment a bit to determine your personal needs, but for example, start with one-half cup serving of oatmeal, brown rice, sweet potato, or quinoa per meal, as that may be enough to do the trick."

If you're still feeling tired and/or go on a binge afterward, bump up your carb intake a little more until you find the right amount that works.

RELATED: 8 Little Things You Can Do Every Night To Lose More Weight

Some medications cause weight gain, and there's a possibility that your weight can be caused by something you're taking, Dr. Bohl explains. Check with your doctor, as your condition may be treatable by a different medication. It's definitely worth exploring!

It's important to eat at a calorie deficit when shedding weight, which is consuming fewer calories than you torch. Some calories can be pretty sneaky, though, like alcohol and your morning coffee. Even fruit juices that come across as being "healthy" can be jam-packed with extra calories and sugar. It's important to know everything you are eatingand drinking.

It's common to lose weight and then hit a plateau, which stops your progress altogether. "When you're dieting, your body eventually goes down to the size at which the number of calories you burn each day equals the number of calories you consume each day. Smaller bodies burn fewer calories, so even if you continue following the same diet, you may not be losing weight anymore," Dr. Bohl explains. In order to get back on the weight loss track, it's important to reevaluate your diet to make sure you're consuming foods at a calorie deficit.

Losing weight is a gradual process that requires hard work, dedication, and patience. It may also involve some trial and error. Depending on how much you want to lose, it can be a while before you achieve results. Typically, it's safe to lose one to two pounds in a week, Dr. Bohl points out. Keep in mind you may be shedding weight, it just takes a bit of time to actually see a difference. Be patient and not so hard on yourself!

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10 Reasons You're Not Losing Weight - Eat This, Not That

Weight loss guru shares 9 ways to lose weight in time for summer 'without working out' (Image: Getty)

Weight loss guru Terri-Ann Nunns, who is also the creator of the Terri-Ann 123 Diet Plan, revealed that there are actually "some really simple changes you can incorporate into your daily routine whilst sitting at your desk at work, or at home going about day-to-day tasks, which can help to increase the amount of calories you burn". Some of them may be things people are already doing and they can burn more calories "than you would ever think".

Terri-Ann shared nine alternative exercises to burn calories without going to the gym.

Fidgeting - tapping the foot, shaking the leg or getting up and down - while watching TV, sitting at the desk or eating dinner "burns more calories than you may think because your body is in constant motion, even if you dont realise it," the expert explained.

The weight loss guru said that laughter "truly is the best medicine", even when it comes to weight loss.

Laughing increases the heart rate meaning people burn more calories, and although it won't be a lot, "every little helps," she explained.

READ MORE:Chef shares 'ultimate' recipe for a 'warm and spicy' rhubarb crumble

Dancing doesn't have to be going to an intense Zumba class at the gym, and people can burn "serious calories just by hitting the town and letting your hair down".

The weight loss expert explained: "Dancing to fast-paced music will really help you shed some calories, so dont feel ashamed of your moves next time you head out and release your inner Beyonc."

People tend to stand still while performing routine activities like brushing their teeth and some even sit down to dry their hair and apply makeup.

However, the daily routine is a great opportunity to burn some calories just by moving around a little more.

"Walking around when youd normally stand still or squatting when youd usually sit can be an effective way of burning calories without even thinking about it," the expert suggested.

Chasing the children around the park, playing games with them and even putting them to bed can help people shed around 78 calories every 20 minutes.

Swapping the lift for the stairs can "really have a big difference on how many calories you burn".

Terry-Ann recommended trying running up and down them on occasion to "increase your heart rate and get a mini workout in-between meetings or when at home".

READ MORE:Look younger by adding 'ultimate' essentials to your winter style

Housework can sometimes feel more intense than a full-body workout because getting some chores done can help burn an incredible amount of calories.

Cleaning, hoovering and tidying are all physical work and require one to be constantly on the move, similar to if people were working out, the fitness expert explained.

Interestingly, walking in heels can be a really great way to tone and shape your legs, as "they act in a similar way to fitness shoes designed to enhance muscle tone".

Finally, sex can "definitely contribute to burning extra calories," she explained, and the longer your heart rate is maintained at a higher than normal resting rate the more calories people will burn.

Terri-Ann changed her mind and body in just five months by creating a healthy eating plan, the Terri Ann123 Diet Plan a few years ago.

She lost an impressive seven stone in months by following her three-stage weight loss plan where dieters are given step-by-step meal guidance, breakfast and snack choices.

"Each day you are given allowances within each food group for your breakfast, lunch, dinner and snacks. You can create your own meals or use the recipes and meal plans provided in the book," she explained.

Continued here:
Weight loss expert shares nine ways to slim down in time for summer 'without working out' - Express

Use this advice if you want to speed up your weight loss results.

Carrying too much body fat can have negative impacts on both physical and mental health. Some of the most common negative consequences of having excessive body fat are:

Increased risk of chronic diseases: Excess body fat increases the risk of developing chronic conditions like type 2 diabetes, heart disease, stroke, and certain types of cancer.

Reduced mobility and joint pain: Carrying excess body fat puts extra strain on the joints, which can lead to joint pain and reduced mobility.

Increased risk of injury: Carrying excess weight can increase the risk of injuries during physical activity, as well as make it more difficult to recover from injuries.

Sleep apnea: Excessive body fat can lead to obstructive sleep apnea, a condition in which breathing is interrupted during sleep.

Mental health issues: People with excess body fat may be at a higher risk of depression, anxiety, and other mental health problems.

Low self-esteem and body image issues: Excess body fat can lead to low self-esteem and body image issues, which can impact mental health and quality of life.

Reduced quality of life: Carrying excess body fat can make it more difficult to perform everyday tasks and activities, reducing overall quality of life.

Max Posternak is a fitness trainer and the founder of Gravity Transformation, a popular YouTube channel and fitness brand. He started the channel in 2015 to share his knowledge and experience in fitness and nutrition with a wider audience.

Calories are a unit of measurement used to describe the amount of energy in food and drinks. Specifically, one calorie is the amount of energy required to raise the temperature of one gram of water by one degree Celsius.

In nutrition, calories are used to measure the energy value of food and drinks. The energy content of food and drinks is measured in kilocalories (kcal) or sometimes referred to as Calories (with a capital C). One kilocalorie is equal to 1,000 calories, so a food with 100 calories is equivalent to 0.1 kilocalories.

The amount of calories in food and drinks is determined by measuring the amounts of protein, carbohydrate, and fat in the food, and then multiplying those amounts by their respective calorie values. Protein and carbohydrates contain 4 calories per gram, while fat contains 9 calories per gram.

Knowing the number of calories in food and drinks is important for maintaining a healthy weight. Consuming more calories than the body needs can lead to weight gain, while consuming fewer calories than the body needs can lead to weight loss.

A calorie deficit occurs when the body burns more calories than it consumes through food and drinks. In other words, a calorie deficit means that you are consuming fewer calories than your body needs to maintain its current weight. This can be achieved by reducing calorie intake, increasing physical activity, or a combination of both.

When the body is in a calorie deficit, it must find other sources of energy to make up for the shortfall. This can result in weight loss, as the body begins to break down stored fat and other tissues to meet its energy needs.

Creating a calorie deficit is a common strategy for losing weight, as it allows the body to burn off excess fat. The size of the calorie deficit required to achieve weight loss varies depending on factors such as age, sex, weight, height, and activity level.

Its important to create a calorie deficit in a healthy and sustainable way by eating a balanced diet and engaging in regular physical activity. A sudden or drastic reduction in calorie intake can be harmful to health and may lead to nutrient deficiencies, decreased energy levels, and other health problems.

Macronutrients are nutrients that the body needs in relatively large amounts to function properly. There are three main macronutrients: carbohydrates, proteins, and fats.

In addition to these three main macronutrients, the body also requires water and fiber. Water is essential for many bodily functions, including regulating body temperature and transporting nutrients. Fibre is important for maintaining healthy digestion and preventing certain diseases.

A balanced diet includes all of the macronutrients in appropriate proportions to meet the bodys needs. The specific proportions of macronutrients that are best for an individual depend on factors such as age, sex, weight, height, activity level, and health status.

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The Number 1 Fix to Lose Belly Fat Fast - BOXROX

MOST OF us struggle to find the right diet plan that can be beneficial for weight loss. Factors such as sleep schedule, foods we consume, how much we move our body, and many others affect the bodys ability to lose weight. Choosing the right foods for weight loss is extremely important. Certain foods which are high in sugar, refined carbohydrates and fats should be avoided when trying to lose weight. Whereas, foods that are loaded with essential nutrients such as fibre, minerals, vitamins and proteins should be included in the weight loss plan. According to Healthline, foods high in omega-3 fatty acids, protein, and certain antioxidants may help promote weight loss. Therefore, we bring you a list of foods that can help burn fat and boost the weight loss process.

1. Fatty Fish

Fatty fish such as salmon, herring, sardines and other oily fish contain high levels of omega-3 fatty acids that help in reducing inflammation and decrease the risk of heart disease. Fish are also an abundant source of protein, which promotes the feeling of fullness and increased metabolic rate.

2. Coffee

According to Healthline, coffee is a great source of caffeine, which helps in enhancing mood and improve mental and physical health. The major benefit of consuming coffee is that it helps in burning fat. Several studies state that the caffeine present in coffee helps in increasing the metabolic rate based on the quantity consumed.

3. Eggs

The benefits of eggs for good health are well-known. According to Healthline, whole eggs are among the best food options for weight loss as they are high in nutrients which keep you full and satiated for longer periods. They may help reduce hunger, increase fullness, boost fat burning, and protect heart health.

Green tea is known as one of the best beverages for weight loss. Green tea contains an antioxidant known as epigallocatechin gallate (EGCG), which helps in burning fat and losing belly fat. Consuming green tea regularly reduces the amount of body fat and effectively helps in weight loss.

5. Apple Cider Vinegar

According to the Mayo Clinic, apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat.

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)

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Fatty Fish To Green Tea; 5 Best Foods That Help In Quick Weight Loss - Jagran English

Trainer shares 5 exercises to 'burn fat' fast during menopause

During perimenopause - the transition to menopause where the ovaries start to produce less oestrogen - many women find that they are gaining weight suddenly. Menopause and nutritional expert Jennifer Mo toldExpress.co.ukwhy this happens and how women can combat it.

Weight gain during perimenopause is inevitable for many women, but does not have to be a life-sentence, according to Jo. It's possible to lose weight with some simple diet and exercise tips.

The expert toldExpress.co.uk: "During the menopause, women experience hormonal changes including declining oestrogen levels which can influence where fat is distributed in the body.

"Menopausal women often notice weight gain around their abdomen, often known as menopausal belly fat."

However, biology isn't wholly to blame and perimenopausal women can also gain weight due to a variety of self-inflicted factors such as eating poorly and not moving enough.

READ MORE:Expert shares ideal desserts for 'significant weight loss'

The expert said: "Whilst hormonal changes can influence this weight gain, it is often lifestyle choices such as lack of exercise and poor food choices that are the main culprits.

"The great thing about lifestyle factors is that you can take control of these and make the changes needed to look and feel better."

Jo recommended women going through this change to take a look at their diet and exercise habits in order to see weight loss results.

According to the expert, losing weight does not require women to be miserable and diet all the time.

It's possible to enjoy treats in moderation whilst making nutritious choices most of the time.

Jo advised: "Make sensible and mindful food choices to encourage a healthy diet. Increase your fruit and veg intake and eat more fish, especially oily fish."

Examples of oily fish to stock up on include salmon, mackerel, anchovy, herring, salmon, tuna and trout.

Another benefit of oily fish is that it is jam-packed with long-chain omega-3 fatty acids, which can help to prevent heart disease.

READ MORE:Princess Charlene stays in great shape by sticking to three main foods

According to the NHS, people should be eating at least one portion (around 140g when cooked) of oily fish per week.

However, because oily fish contains higher levels of pollutants than other types of seafood, girls, women who are planning a pregnancy or may have a child one day and pregnant or breastfeeding women should limit their intake to no more than two portions of oily fish per week.

Jo continued: "Choose high fibre carbohydrates to help you feel fuller for longer. Include spices and herbs to make meals interesting, tasty and full of flavour!"

She advised perimenopausal women to stay away from takeaways, as "cooking from scratch ensures you know what you're eating with no hidden nasties".

Moving onto exercise, Jennifer recommended a combination of strength training and cardio.

She told women: "I am a big fan of strength training which is highly beneficial for weight loss because it helps reduce fat whilst building muscle strength, and muscle burns more calories than fat.

"Combine strength training with cardio / aerobic exercise like swimming, cycling or running; all known to help increase metabolism."

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Menopause and nutrition expert shares simple tip for weight loss - key foods to 'increase' - Express

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