THERE'S NO SHORTAGE of dramatic (and sometimes, totally legit) weight loss transformations on the webfrom the guy who lost seven pounds in his first week of dieting to the guy who lost 265 pounds in a little more than a year.

So if they can do it, you can too, right? Not necessarily.

Sure, some people might be able to lose five pounds in the first few weeks or months of dieting, but for many people, losing that amount of weight can be not just unhealthy, but downright impossible.

A lot of it comes down to a persons starting weightspecifically, the more pounds you have on your frame, the more of it youll be able to lose, especially in the beginning, says David Creel, Ph.D., R.D., a psychologist and registered dietitian in the Bariatric and Metabolic Institute at Cleveland Clinic.

Some of this is simple math, but the bigger factor at play is that your body is fiercely protective over the weight you already haveso the longer you stay on a diet, the harder it can be to see the number move on the scale.

Heres why: As we shed pounds, our metabolismi.e., our bodys internal fat-burning furnacealso starts to slow down, causing us to burn fewer calories than we used to. Its kind of like taking a backpack off, says Dr. Creel. Breathing requires less calories, walking down the street requires less calories, everything requires less energy.

So the less you weigh, the harder your body will cling to the weight you do have, making it even harder for you to lose.

Unfortunately, our brain doesn't have a scale saying, when you get to a healthy weight, we'll stop all this compensation, he says. It doesn't work that way.

So even though everyone wants to know the amount of weight they can lose in a weekand everyone wants that to be a big numberthe answer isnt always straightforward. Heres a breakdown of whats possible, and whats practical when it comes to weekly weight loss.

First off, theres a difference between how much weight you can lose in a week versus how much weight you should lose in a weekand trying to figure out the former can be dangerous.

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Wrestlers, boxers, people who have to make weight for a sport will often dehydrate themselves, says Dr. Creel. You can see people who maybe lose 20 pounds in a week intentionallybut its very risky.

Here's the thing about extreme diets, thoughas much as you might want to lose 10 pounds in the short-term, youre not doing yourself any favors over the long-term. Very low-calorie diets can cause you to become dehydrated, so any weight youre losing is probably primarily water weight, says Dr. Creel (and lets face it, that doesnt exactly count).

Plus, extreme diets can also cause you to lose muscle, which can further hinder your metabolism. Thats because our muscles play an important role in helping our bodies burn calories throughout the daythe more muscle mass we have, the higher our metabolic rate.

If someone goes on a pretty restrictive diet, they might lose 20 percent to 25 percent of their weight as muscle, says Dr. Creel.

Extreme examples aside, Konstantinos Spaniolas, M.D., associate director of Bariatric and Metabolic Weight Loss Center at Stony Brook University, says that losing one percent of your body weight per week is considered rapid, but within reason.

Say you start at 300 poundsa goal of one percent fat loss per week means youll shed three pounds a week. That can be reasonable. But if youre just looking to drop three pounds a week from a relatively lean 160-pound frame, youll probably have a harder time losing itor at least, without losing some muscle mass.

The general rule of thumb is about 1 to 2 pounds per week, says Dr. Creel. Even then, those numbers arent always consistent from week to weekit can be more of an average.

One Columbia University study showed just how much it matters for preserving muscle mass. For this research, scientists had people cut calories and then either do strength training or cardio workouts three times a week. After eight weeks, everyone lost more than 9 percent of their body weight. But in the aerobic group, 20 percent of that came from lean tissue (mostly muscle), while the resistance group limited lean-tissue loss to 8 percent, while still trimming down overall.vegan meals

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A lot of people lose weight kind of like stair steps, not a straight line says Dr. Creel. They might drop four pounds in a week, and then their weight doesn't change for two weeks, and then they drop two or three pounds. If you want to lose fat without losing muscle (or even lose fat while gaining muscle), youll want to start doing strength training.

To preserve muscle, youll also want to make sure youre eating enough protein, which provides essential amino acids that your body uses to make muscle. Dr. Spaniolas recommends eating about .8 to 1 gram or protein for every pound you weigh in order to retain muscle. There are plenty of ways to get that protein, including from these hearty with more protein than a burger.

Besides your starting weight, there are other factors that can make it easier or harder for you to lose weight. One of these factors is your dieting history. Not only will you burn less calories if youre smaller, says Yoni Freedhoff, M.D., author of Why Diets Fail and How to Make Yours Work, but complex hormonal and metabolic shifts are also at work, making it harder to burn fat the longer youre losing.

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Scientists are still working to understand the mechanisms, but research has shown that people who have lost weight burn fewer calories than people who never dieted. That doesnt mean youre doomed. It just means you tend to lose weight faster at first.

Not getting enough shut-eye also throws hunger and metabolism hormones like leptin and ghrelin out of whack. In a small study published in Annals of Internal Medicine, volunteers on a reduced-calorie diet slept either 5.5 or 8.5 hours a night. In two weeks, they both lost a little more than 6.5 poundsbut those who slept more lost twice as much of that from fat. Sleep is so critical to everything that Mens Health even put together the best sleep strategies and products to help you do it better.

Of course, your diet will also play a major role in how much weight you lose. Dr. Spaniolas says correctly estimating how many calories your body needs is complicated, but recommends using a chart or calculator from the National Institute of Health. From there, you can omit about 500 calories per day to lose weight, but shouldnt go much lower to begin with. And even then, he says it may not be easy to sustain this reduction in calories if youre already lean and need fewer calories to begin with.

Watch what you drink, too: Alcohol can easily increase your daily calories intake if you dont monitor those calories. Men consume an extra 433 calories on days they consume alcohol when they have a moderate amount of drinks, according to one study. You need to factor in calories from alcohol in any weight loss plan.

If youre looking to lose a lot of weight or make bigger changes to your body, you might want to buy a body composition scale, which can measure fat, muscle mass, and more. (A tape measure and a mirror can also work.)

Just rememberits not all about the numbers. Sure, you might want to drop as much weight as possible one week, but a better question is, but what kind of changes to my lifestyle can I make that will improve my health over the long-term, says Dr. Creel.

There are other things to focus other than one-week weight loss, he says.

Contributing Writer

Cindy is a freelance health and fitness writer, author, and podcaster whos contributed regularly to Runners World since 2013. Shes the coauthor of both Breakthrough Womens Running: Dream Big and Train Smart and Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, a book about the psychology of sports injury from Bloomsbury Sport. Cindy specializes in covering injury prevention and recovery, everyday athletes accomplishing extraordinary things, and the active community in her beloved Chicago, where winter forges deep bonds between those brave enough to train through it.

Health Writer

Melissa Matthews is the Health Writer at Men's Health, covering the latest in food, nutrition, and health.

Maria Masters is a contributing editor and writer for Everyday Health and What to Expect, and has held positions at Men's Health and Family Circle.

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How Much Weight Can You Lose in a Week? - Men's Health

Dec 11

How to Lose 100 Pounds: 10 Tips to Do It Safely – Healthline

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Losing weight isnt an easy process, no matter how big or small the goal.

When it comes to losing 100 pounds (45 kg) or more, the large number can seem quite intimidating, especially if youre just getting started.

Fortunately, there are proven strategies that can help you.

Here are 10 tips to help you lose 100 pounds safely.

To lose weight, your body needs to burn more calories than it consumes.

There are two ways to do this eating fewer calories or exercising more.

Tracking your calorie intake helps you stay aware of how many calories you consume per day, so you can know if youre on the right track or need to make adjustments.

In fact, a review of 37 studies including more than 16,000 participants found that weight loss programs that involved tracking calorie intake led to losing 7.3 pounds (3.3 kg) more per year than programs that did not (1).

The number of calories you need to consume per day depends on various factors, such as your starting weight, lifestyle, sex, and activity level.

To determine how many calories you need to eat to lose weight, use the calculator here.

The two most common ways to track calorie intake are with an app or food journal.

That said, its important to note that simply tracking calorie intake may not be the most sustainable approach to lose weight.

However, tracking calories can work exceptionally well when paired with healthy lifestyle modifications, such as eating more vegetables or exercising regularly.

Tracking your calorie intake can help you stay on track with your weight loss goal, especially when combined with a healthy diet and lifestyle modifications.

Fiber is a type of indigestible carbohydrate that can aid weight loss.

This is because fiber slows the rate the stomach empties its contents, which in turn may help you feel full for longer (2, 3).

In addition, studies have shown that fiber, especially soluble fiber, may reduce the production of hunger hormones, such as ghrelin, and increase the production of fullness hormones, such as cholecystokinin (CCK), glucagon-like peptide 1 (GLP-1), and peptide YY (PYY) (4, 5).

By curbing your appetite, fiber may help reduce your calorie intake and lead to effortless weight loss (6).

For example, one dated review found that increasing daily fiber intake by 14 grams was linked to eating 10% fewer calories daily and weight loss of 4.2 pounds (1.9 kg), without making other lifestyle or diet changes (7).

That said, more recent research is needed.

Foods that are high in fiber include most vegetables, fruits, nuts, whole grains, and seeds. Alternatively, you could try taking a fiber supplement, such as glucomannan.

Fiber can help you stay full for longer, which in turn may reduce your calorie intake and help you lose weight.

To lose 100 pounds, increasing your protein intake is important.

Diets higher in protein have been shown to boost your metabolism, curb your appetite, preserve muscle mass, and may reduce harmful belly fat (8, 9, 10).

In fact, research has shown that simply following a higher protein diet may help you burn an additional 80100 calories per day (11, 12).

In one study, women with excess weight whose diet comprised 30% protein lost 11 pounds (5 kg) over 12 weeks, without restricting their calorie intake (13).

Moreover, a higher protein diet may help prevent weight regain. For instance, a study found that consuming supplemental protein, which resulted in a diet comprising 18% protein compared with 15% in another study group, prevented weight regain by as much as 50% (14).

Choosing healthy foods, such as meats, seafood, eggs, nuts, seeds, and legumes in favor of other foods is a great way to increase your protein intake.

Increasing your protein intake may help you lose weight by boosting your metabolism, curbing your appetite, and reducing belly fat.

Reducing your refined carb intake is an effective way to lose weight.

Refined carbs, also known as simple carbs, are sugars and refined grains that have been stripped of nutrients and fiber during processing. Common sources of refined carbs include white bread, white flour, pasta, sweets, and pastries.

Refined carbs are not only a poor source of nutrients but also tend to have a high glycemic index. This means they are digested and absorbed quickly.

This can cause rapid spikes and dips in blood sugars, followed by increased cravings, hunger, and a higher risk of overeating (15).

In addition, some research has linked a higher intake of refined carbs to carrying more visceral fat a type of fat that is linked to a higher risk of chronic diseases like heart disease (16, 17).

For example, a study including 2,834 participants discovered that a higher intake of refined carbs was linked to carrying more belly fat, whereas a higher intake of whole grains was linked to carrying less belly fat (18).

Also, its a good idea to cut back on soda, juice, and energy drinks. These beverages are often packed with sugar and calories, lack other nutrients, and contribute to weight gain over time all without filling you up (19, 20).

Aim to swap refined carbs for whole-grain alternatives, such as brown rice, quinoa, couscous, and whole-grain bread, or for more high protein foods.

Choosing more whole-grain carbs and protein-rich foods instead of refined carbs can help you stay full for longer and aid weight loss.

With a goal such as losing 100 pounds, willpower alone is not always enough to ensure long-term success.

Thats where accountability is important. It helps you stay on the right path for weight loss success and allows you to make adjustments along the way.

One way to stay accountable is to weigh yourself more frequently. Research has shown that people who weigh themselves more frequently are more likely to lose weight and keep it off, compared with people who dont weight themselves as frequently (21).

Another way to stay accountable is to keep a food journal. It allows you to keep track of your food intake, which can help you lose weight and keep it off longer (22, 23).

Lastly, you could try partnering with a friend who has similar weight loss goals, or joining an in-person or online weight loss community. Doing so can not only help you with your goal but also make things fun to help keep you motivated (24).

Staying accountable can help you lose weight. Several ways to do so is weighing yourself regularly, keeping a food journal, and having an accountability partner.

Though most people know that vegetables are very healthy, research shows that around 91% of people in the United States do not eat enough of them (25).

In addition to being healthy, vegetables have other qualities that can help you lose weight.

To start, vegetables are a good source of fiber a nutrient that can slow the rate of stomach emptying and increase feelings of fullness (2, 3).

Also, vegetables tend to have a high water content, which gives them a low energy density. This means vegetables are low in calories for their weight.

Consistently choosing low energy density foods, such as vegetables, in place of refined carbs, allows you to eat the same quantity of food and still slash your calorie intake (26).

In fact, studies show that adults who eat vegetables more frequently tend to weigh less (27).

Vegetables are high in fiber and have a low energy density, meaning they can help you stay full for longer while consuming fewer calories.

Exercise is important when it comes to losing a lot of weight.

Cardio, also known as aerobic exercise, is a popular form of physical activity that helps burn calories and promotes heart health (28).

In fact, studies have shown that cardio alone can aid fat loss.

For example, a study in 141 participants with excess weight or obesity analyzed the weight loss effects of doing 400 or 600 calories worth of cardio 5 times per week for 10 months, without watching their calorie intake.

Researchers found that participants who did 400 and 600 calories worth of cardio lost an average of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively (29).

Similarly, another study in 141 participants observed that doing just 40 minutes of cardio 3 times per week for 6 months led to a 9% decrease in body weight, on average (30).

In addition, studies have shown that cardio can help you burn harmful belly fat, which is also known as visceral fat. This type of fat sits in the abdominal cavity and is linked to a higher risk of type 2 diabetes, heart disease, and certain cancers (31, 32, 33).

If you are not used to cardio, try walking more frequently during the week and slowly progress toward jogging or running as you begin to feel more comfortable. If walking puts too much stress on your joints, try doing low impact cardio exercises, such as water walking or cycling.

Cardio helps you burn calories, which can aid weight and fat loss.

Resistance training, commonly called weight lifting, can assist weight loss.

It involves working against a force to improve muscle strength and endurance. Though its commonly done with weights, you can do it with just your body weight.

Resistance training can aid weight loss by slightly increasing your metabolism, causing your body to burn more calories at rest (34).

For example, a study in 61 people found that 9 months of regular weight lifting increased the number of calories they burned at rest by 5%, on average (35).

Similarly, another study noted that 10 weeks of regular weight lifting increased the number of calories burned by 7%, helped reduce blood pressure levels, and led to 4 pounds (1.8 kg) of fat loss, on average (36).

The easiest way to get started is to go to the gym, but you can try resistance training exercises, such as squats, lunges, sit-ups, and planks, at home using your body weight.

If you have never been to the gym before, consider getting a personal trainer to help you understand how to use the equipment properly and reduce your risk of injury.

Resistance training helps preserve muscle mass and may boost your metabolism, which in turn can aid weight loss.

Mindful eating involves practicing mindfulness and focusing on being present in the moment when you eat, aware of your physical and psychological hunger signals, and paying attention to your emotions (37).

There are several ways to practice mindful eating, but the most common ways include eating slowly, chewing food thoroughly, and avoiding distractions while eating, such as your phone, computer, or TV.

Research has shown that eating slowly a mindful eating practice can help you eat less while feeling fuller and more satisfied (38).

Another study in 17 men observed that eating slowly led to a greater release of fullness hormones, such as peptide YY and glucagon-like peptide-1, as well as greater feelings of fullness (39).

Additionally, a review of 19 studies found that incorporating mindfulness into a weight loss regimen led to weight loss in 68% of the studies (40).

Incorporating mindful eating into your weight loss routine can help you eat less, lose weight, and enjoy food more.

With a large weight loss goal like losing 100 pounds, its an excellent idea to seek the support of a qualified professional, such as a registered dietitian.

A dietitian can not only help you determine the best way to lose excess fat without being too restrictive but also offer you support along your journey.

Whats more, studies have shown that working with a dietitian on your weight loss journey can lead to significantly more weight loss than going at it alone, as well as help you maintain the weight loss afterward (41, 42).

Gathering a dietitians input is especially important if you have a complex medical condition. A dietitian can ensure you lose weight safely, without significantly compromising your health.

A dietitian can help kick-start your weight loss and point you in the right direction. This is especially true if you have a complex medical condition.

Its important to note that losing 100 pounds will likely take at least 6 months to a year or longer.

Most experts recommend a slow but steady rate of weight loss such as 12 pounds (0.51 kg) of fat loss, or around 1% of your body weight, per week (43).

People with a higher initial body weight should expect to lose more pounds than people with a lighter initial body weight. However, the rate of weight loss tends to be similar percentage-wise.

For example, a person weighing 300 pounds (136 kg) may lose up to 10 pounds (4.5 kg) over their first 2 weeks of dieting.

Meanwhile, a person of the same age and sex weighing 160 pounds (73 kg) may only lose 5 pounds (2.3 kg), despite consuming a similar calorie intake and exercising similar amounts.

However, its quite common to experience more rapid weight loss when you first start a weight loss program, particularly if you are following a low carb diet.

This is commonly due to a loss of water weight. As your body burns more calories than it consumes, it dips into its reserve fuel sources, such as glycogen the stored form of sugar.

Glycogen molecules are bound to water, so when the body uses glycogen, it releases its bound water (44).

Though most people want to lose weight fast, its important to not lose too much weight too quickly.

Rapid weight loss may come with several health risks, including (45, 46):

You can safely lose 12 pounds (0.51 kg) of fat, or around 1% of your body weight, per week.

Though losing 100 pounds may seem like an intimidating goal, it is possible and can be done safely by making several diet and lifestyle adjustments.

Proven strategies to help you lose weight include tracking your calories, increasing your protein intake, eating more fiber and vegetables, cutting back on refined carbs, doing more cardio and resistance training, practicing mindful eating, and holding yourself accountable.

If youre still unsure where to start, its a good idea to seek professional support from a dietitian, as they can point you in the right direction, especially if you have an existing medical condition.

With a little time, patience, and a good support system, its possible to lose 100 pounds or more in under a year, depending on your starting point.

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How to Lose 100 Pounds: 10 Tips to Do It Safely - Healthline

Dec 3

I found those pics to be helpful motivation to lose weight: Elon Musk Clarifies His Stance on Kanye West After Kicking Out Rapper From Twitter, Claims…

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I found those pics to be helpful motivation to lose weight: Elon Musk Clarifies His Stance on Kanye West After Kicking Out Rapper From Twitter, Claims He Didnt Ban Him For Posting His Unflattering Beach Body Photo Animated Times

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I found those pics to be helpful motivation to lose weight: Elon Musk Clarifies His Stance on Kanye West After Kicking Out Rapper From Twitter, Claims...

Oct 29

How to lose weight safely and naturally: 20 tips – Medical News Today

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Many people are unsure how to lose weight safely and naturally. It does not help that many websites and advertisements, particularly those belonging to companies that sell diet drugs or other weight-loss products, promote misinformation about losing weight.

According to 2014 research, most people who search for tips on how to lose weight will come across false or misleading information on weight loss.

Fad diets and exercise regimens can sometimes be dangerous as they can prevent people from meeting their nutritional needs.

According to the Centers for Disease Control and Prevention, the safest amount of weight to lose per week is between 1 and 2 pounds. Those who lose much more per week or try fad diets or programs are much more likely to regain weight later on.

A variety of research-backed methods exists to help a person achieve a healthy weight safely. These methods include:

People often opt to eat foods that are convenient, so it is best to avoid keeping prepackaged snacks and candies on hand.

One study found that people who kept unhealthful food at home found it more difficult to maintain or lose weight.

Keeping healthful snacks at home and work can help a person meet their nutritional needs and avoid excess sugar and salt. Good snack options include:

Processed foods are high in sodium, fat, calories, and sugar. They often contain fewer nutrients than whole foods.

According to a preliminary research study, processed foods are much more likely than other foods to lead to addictive eating behaviors, which tend to result in people overeating.

A diet high in protein can help a person lose weight. An overview of existing research on high-protein diets concluded that they are a successful strategy for preventing or treating obesity.

Collectively, the data showed that higher-protein diets of 2530 grams of protein per meal provided improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes.

A person should eat more eggs, chicken, fish, lean meats, and beans. These foods are all high in protein and relatively low in fat. Lean proteins include:

Sugar is not always easy to avoid, but eliminating processed foods is a positive first step to take.

According to the National Cancer Institute, men aged 19 years and older consume an average of over 19 teaspoons of added sugar a day. Women in the same age group consume more than 14 teaspoons of added sugar a day.

Much of the sugar that people consume comes from fructose, which the liver breaks down and turns into fat. After the liver turns the sugar into fat, it releases these fat cells into the blood, which can lead to weight gain.

Coffee may have some positive health effects if a person refrains from adding sugar and fat. The authors of a review article noted that coffee improved the bodys metabolism of carbohydrates and fats.

The same review highlighted an association between coffee consumption and a lower risk of diabetes and liver disease.

Water is the best fluid that a person can drink throughout the day. It contains no calories and provides a wealth of health benefits.

When a person drinks water throughout the day, the water helps increase their metabolism. Drinking water before a meal can also help reduce the amount that they eat.

Finally, if people replace sugary beverages with water, this will help reduce the total number of calories that they consume throughout the day.

Sodas, fruit juices, and sports and energy drinks often contain excess sugar, which can lead to weight gain and make it more difficult for a person to lose weight.

Other high-calorie drinks include alcohol and specialty coffees, such as lattes, which contain milk and sugar.

People can try replacing at least one of these beverages each day with water, sparkling water with lemon, or an herbal tea.

Evidence in The American Journal of Clinical Nutrition suggests that refined carbohydrates may be more damaging to the bodys metabolism than saturated fats.

In response to the influx of sugar from refined carbohydrates, the liver will create and release fat into the bloodstream.

To reduce weight and keep it off, a person can eat whole grains instead.

Refined or simple carbohydrates include the following foods:

Rice, bread, and pasta are all available in whole-grain varieties, which can aid weight loss and help protect the body from disease.

Fasting for short cycles may help a person lose weight. According to a 2015 study, intermittent fasting or alternate day fasting can help a person lose weight and maintain their weight loss.

However, not everyone should fast. Fasting can be dangerous for children, developing teenagers, pregnant women, older people, and people with underlying health conditions.

Counting calories can be an effective way to avoid overeating. By counting calories, a person will be aware of exactly how much they are consuming. This awareness can help them cut out unnecessary calories and make better dietary choices.

A food journal can help a person think about what and how much they are consuming every day. By doing this, they can also ensure that they are getting enough of each healthful food group, such as vegetables and proteins.

In addition to improving dental hygiene, brushing the teeth can help reduce the temptation to snack between meals.

If a person who frequently snacks at night brushes their teeth earlier in the evening, they may feel less tempted to eat unnecessary snacks.

A diet rich in fruits and vegetables can help a person lose weight and maintain their weight loss.

The authors of a systematic review support this claim, stating that promoting an increase in fruit and vegetable consumption is unlikely to cause any weight gain, even without advising people to reduce their consumption of other foods.

Diets low in simple carbohydrates can help a person reduce their weight by limiting the amount of extra sugar that they eat.

Healthful low-carbohydrate diets focus on consuming whole carbohydrates, good fats, fiber, and lean proteins. Instead of limiting all carbohydrates for a short period, this should be a sustainable, long-term dietary adjustment.

Research shows that limiting refined carbohydrates also benefits a person by reducing the levels of bad cholesterol in their body and improving metabolic risk factors.

Fiber offers several potential benefits to a person looking to lose weight. Research in Nutrition Reviews states that an increase in fiber consumption can help a person feel fuller more quickly.

Additionally, fiber aids weight loss by promoting digestion and balancing the bacteria in the gut.

Many people do not exercise regularly and may also have sedentary jobs. It is important to include both cardiovascular (cardio) exercise, such as running or walking, and resistance training in a regular exercise program.

Cardio helps the body burn calories quickly while resistance training builds lean muscle mass. Muscle mass can help people burn more calories at rest.

Additionally, research has found that people who participate in high-intensity interval training (HIIT) can lose more weight and see greater improvements in their cardiovascular health than people who are using other popular methods of weight loss.

People who use whey protein may increase their lean muscle mass while reducing body fat, which can help with weight loss.

Research from 2014 found that whey protein, in combination with exercise or a weight loss diet, may help reduce body weight and body fat.

Eating slowly can help a person reduce the total number of calories that they consume in one sitting. The reason for this is that it can take the brain some time to realize that the stomach is full.

One study indicated that eating quickly correlates with obesity. While the study could not recommend interventions to help a person eat more slowly, the results do suggest that eating food at a slower pace can help reduce calorie intake.

Chewing food thoroughly and eating at a table with others may help a person slow down while eating.

Adding spice to foods may help a person lose weight. Capsaicin is a chemical that is commonly present in spices, such as chili powder, and may have positive effects.

For example, research indicates that capsaicin can help burn fat and increase metabolism, albeit at very low rates.

There is a link between obesity and a lack of quality sleep. Research suggests that getting sufficient sleep can contribute to weight loss.

The researchers found that women who described their sleep quality as poor or fair were less likely to successfully lose weight than those who reported their sleep quality as being very good.

Using smaller plates could have a positive psychological effect. People tend to fill their plate, so reducing the size of the plate may help reduce the amount of food that a person eats in one sitting.

A 2015 systematic review concluded that reducing plate size could have an impact on portion control and energy consumption, but it was unclear whether this was applicable across the full range of portion sizes.

It is also worth noting that many of the studies included in the review were authored by an academic, Brian Wansink, who has since had a lot of research withdrawn from journals due to errors and misreporting.

People looking to lose weight safely and naturally should focus on making permanent lifestyle changes rather than adopting temporary measures.

It is vital for people to focus on making changes that they can maintain. In some cases, a person may prefer to implement changes gradually or try introducing one at a time.

Anyone who finds it challenging to lose weight may benefit from speaking to a doctor or dietitian to find a plan that works for them.

Sep 26

Could Subliminal Messaging Be An Effective Way To Lose Weight? – Health Digest

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Studies in 2006 and 2007 found that subliminal messaging can influence you if you are already inclined to do something (via Scientific American). For example, those who were already thirsty were flashed images of Lipton Ice Tea and afterward were more inclined to choose that beverage. Another study showed that students who were shown words related to intelligence before a practice exam did better on the actual exam than those shown random words.

Unfortunately, when it comes to weight loss, the research findings are similar. In a 1992 study published in Applied Psychology, weight loss was compared in three groups of overweight women. Despite only one of the groups receiving subliminal messaging to encourage weight loss, all three groups lost the same amount of weight. Another study in 2018 found that subliminal messaging given to those with strong weight loss goals had moderate success when given without any negative messaging. The same messaging, though, had little to no effect on those with weak weight loss goals.

Another 2014 study reinforces the effectiveness of positive messaging, as exercisers shown positive visuals participated in cycling for longer than those shown negative visuals. So it seems that, yes, the brain can be influenced to a degree when the drive to achieve a goal already exists, as long as the messaging is positive. While many subliminal messaging weight-loss programs exist and use various methods, it seems that positive visual messaging, in general, has the best chance of success.

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