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Let's be honest: Losing weight can be a grueling process. Sadly, you can't just snap your fingers and watch the scale magically move down. It's twice as frustrating when you're working out and think you're doing all the right things, but not losing weight. Sound familiar? We totally get it, which is why Eat This, Not That! spoke with the experts who share why this happens and what you can do to make the scale move in a favorable direction.

It's important to be patient. Keep in mind there's no overnight way to achieve fitness results. Sydney Yeomans, NASM CPT and director of fitness for BODY20, tells us, "While one might observe changes in the first month, attaining specific objectives often takes three to six months. Weight loss is influenced by various factors such as genetics, workout quality, and diet. Everyone's body reacts differently, so recognizing what aligns best with your body can accelerate weight loss results." So keep up the good workyou'll get there!

If you're working out and not losing weight, keep reading to learn why and how you can make improvements. And when you're finished, be sure to check out How To Lose One PoundAdding Up to Gradual Weight Loss That Lasts.

When losing weight is your goal, it's necessary to keep your eye on the prize. Our experts uncover some of the sneaky reasons you're not achieving results and how you can switch up your routine to make progress.

Don't get too caught up in the number the scale's showing you, but rather how your clothes are fitting. Keep in mind that building muscle won't make the scale go downand that's not a bad thing.

Yeomans stresses, "It's advisable not to focus solely on weight loss or weight gain. When one exercises correctly and maintains a healthy diet, weight fluctuations are natural. If your weight remains constant despite doing everything right, it might be because you're building muscle. Since muscle is denser than fat, your weight might not change, but you'll observe noticeable alterations in your physique. Consequently, it's crucial to assess overall body composition, including body fat percentage and muscle mass, to better understand changes during your fitness journey."

RELATED: This Is the New 'Magic Number' of Days You Need to Exercise To See Results, Study Says

Losing weight has everything to do with consistency. It's also a combination of what you eat and doing the right exercise routine.

Yeomans tells us, "Weight loss largely boils down to 80% diet and 20% exercise Many struggle with weight loss primarily due to a lack of consistent effort. While many believe that occasional healthy meals and sporadic workouts will suffice, inconsistent habits will stymie results Committing to just two 20-minute sessions per week can make a difference."

When it comes to weight loss, it's essential to know everything you're eating and drinking, along with how much you're working out so you can create a calorie deficit each day. That being said, many individuals are not maintaining the proper diet, which can be a major roadblock.

"A misconception exists that eating once or twice a day combined with workouts will lead to weight loss. However, the human body doesn't operate that way. If someone consistently exercises but under-eats, the body resorts to stored fats for energy," Yeomans stresses. "It's equally important not to overconsume. Exceeding daily caloric needs can also hinder weight loss efforts."

RELATED: Can Eating Oatmeal Help You Lose Weight?

You're likely wondering what sleep has to do with weight loss. It happens to be a major player! According to Tyler Read, the founder of PTPioneer.com and a personal trainer who's been involved in the health and fitness world for the past 15 years, tells us, "Lack of sleep can affect hormones that regulate appetite and metabolism, making weight loss more challenging." 6254a4d1642c605c54bf1cab17d50f1e

The National Sleep Foundation recommends adults between the ages of 18 to 64 should get seven to nine hours of sleep each night. Adults who are 65 and up should aim for seven to eight hours of sleep. If you're not hitting these recommendations, you should definitely look into why.

Too much stress can negatively impact every aspect of your lifeand yes, that includes your efforts to lose weight, even if you're working out. According to Read, "Chronic stress can lead to elevated cortisol levels, which can promote fat storage, especially in the abdominal area."

RELATED: How To Lose One PoundAdding Up to Gradual Weight Loss That Lasts

If you're not lifting weights or doing bodyweight strength exercises in your weekly regimen, it's important to do so. Remember: Muscle is your friend, not your foe, even when you're trying to lose weight. "Building muscle can boost your resting metabolic rate, helping you burn more calories even when you're not working out," Read explains.

You may be surprised to learn just how important drinking lots of water is for your weight loss journey. In addition, sometimes when you think you're hungry, your body is actually just thirsty. "Drinking water can help with satiety and ensure you're not mistaking thirst for hunger," Read shares.

Tracking everything that you eat will totally aid in your weight loss efforts. As a matter of fact, according to research, individuals who tracked their food in a journal lost double the amount of weight compared to those who didn't use a food journal.

"Use apps or journals to keep a record of what you eat," Read recommends. "This can help identify any excess caloric intake or dietary habits that might be hindering weight loss."

RELATED: 6 Best Nuts to Eat for Weight Loss

Good things in life truly come to those who wait, and weight loss is no exception. "Weight loss is a gradual process," says Read. "Instead of focusing solely on the scale, pay attention to other indicators of progress like improved strength, better endurance, clothes fitting differently, or enhanced overall well-being."

You don't have to walk this journey alone. When in doubt, it's always a smart idea to seek the advice of a professional. "Consider working with a nutritionist, personal trainer, or healthcare provider to get personalized advice and recommendations," Read suggests.

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Working Out But Not Losing Weight? Here's Why - Eat This, Not That

Summary

Whitney Thore, star of My Big Fat Fabulous Life, has been on a public weight loss journey for years, and her appearance has changed a lot. The hit TLC reality TV show premiered in 2015 and is currently airing its 11th season. Whitney and her family are from North Carolina. Whitney was 30 years old when the show started, and she is now 39 and single. My Big Fat Fabulous Life showcases Whitney's weight loss endeavors as well as how her journey affects her personal and family life. Her close family members are also featured on the show.

The Thore family matriarch, Babs Thore, passed away on December 7, 2022, and it deeply affected her loved ones. Whitney lost weight during that time, and fans on social media questioned whether she had surgery or started a weight loss prescription. Whitney addressed the rumors and dispelled the notion that she was taking anything and instead said she had lost weight due to her grief. She did say she does not pass judgment on anyone taking weight loss supplements because she knows what it's like to live through ridicule.

Whitney's fame stemmed from a 2014 online video called A Fat Girl Dancing that went viral. With her new-found popularity and platform, she promoted body positivity and went on to have her own show in My Big Fat Fabulous Life. In her intro during season 1, Whitney described that she was the heaviest she'd ever been, weighing 380 pounds. However, she explained that her weight gain was due to Polycystic ovary syndrome, or PCOS. It is an endocrine disorder that causes two-thirds of women with the condition to be overweight or obese. "It makes it really easy for me to gain weight and really difficult to lose weight," she relayed.

Whitney grew up thin and felt like she took those days for granted. She weighed 114 pounds at the start of high school. However, by the end of her freshman year of college, Whitney gained 100 pounds and went on to gain even more. Her weight gain caused her to become depressed, and she quit dancing for a stretch of time. But after moving back home with her parents and taking up dancing again, the "A Fat Girl Dancing" video went viral, and she became a body positivity promoter with a large fanbase. Whitney has always been determined to lose weight for her health and detests when people think she is lazy because of her weight.

In November 2020, Whitney reportedly lost 70 pounds. Whitney and her ex, Chase Severino, broke up in May 2020, and the split seemed to be the catalyst for that weight loss accomplishment. Chase had left Whitney for another woman with whom he got pregnant. Whitney started her own health-conscious workout program, No BS Active, which she promotes as for "every body." It is coined as a "body-positive, diet-free workout program that focuses on the joy of movement and the mental and physical benefits exercise has."

In October 2020, Whitney drew attention to how she has been helping herself succeed in her weight loss and attain positive mental health during the COVID-19 era. She cited medication, therapy, human connections, and no self-isolation as reasons why she was in a good place. Around that time, Whitney shared a lot of content related to her workouts, showcasing her dedication to weight loss.

Moving through 2021 and 2022, Whitney continued her weight loss strides. Her Instagram is a timeline and testament to her resolve to slim down. In May 2022, the TLC personality shared a beach photo clad in a flattering, flowy dress. The 70-pound weight loss from 2020 seemed to have carried over into these last few years. Whitney has shared shameless photos showing off her outfits and figure as she appears to be proud of her success.

Whitney has not stopped her progress in 2023 and appears to be even more slimmed down. She lives an active lifestyle, incorporating exercise and lots of travel into her life. In a June 2023 "Location: on vacation" picture, Whitney looked noticeably skinnier than in years past while wearing a form-fitting orange top with black slacks. It looked as though her figure was continuing to lose weight due to her dedication to striving for a healthy life.

While Whitney may be losing weight, she does have her PCOS condition that she has to live with for the rest of her life. There is no cure for PCOS, but there are ways to manage it, and Whitney seems to be doing well with that. Her endeavor to balance her mental health and physical fitness seems to be paying off despite having to deal with the grief associated with Babs' passing.

Whitney has been on a fabulous vacation to Paris and has been documenting much of it. She has been wearing chic outfits and showing off her figure with mirror shots and different angles while exploring. Whitney's results have really been showing as she celebrates her weight loss achievements in the City Of Lights. Whitney's confidence and willingness to put herself in the public eye to promote body positivity showcase her brave nature and desire to continue down a path of healthy living and leveling up.

A major part of what My Big Fat Fabulous Life is about is Whitney's weight and her efforts and success in slimming down as she comes to have body acceptance. Whitney and her family are trying to navigate life without Babs and the new chapter of patriarch Glen Thore exploring a relationship with his long-lost daughter Angie Vincent and her family. Even though the show's focus may not be mostly on Whitney's weight and condition like it once was, the show has room to expand to these new narratives while Whitney seems to be thriving despite her personal hurdles.

My Big Fat Fabulous Life airs Tuesdays at 8 p.m. EST on TLC.

Whitney Thore/Instagram, No BS Active, Whitney Thore/Instagram, Whitney Thore/Instagram, Whitney Thore/Instagram, Whitney Thore/Instagram

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My Big Fat Fabulous Life: Whitney Way Thore's Weight Loss Journey ... - Screen Rant

Who doesnt want to be lean and slim without putting in effort?

Physical activity or exercise has plenty of physical, emotional and mental benefits, but it doesnt necessarily mean you will shed the kilos easily by partaking in it.

Some people hate exercising and are not motivated to push or challenge themselves they simply dont get the same endorphin release as others.

Reluctant exercisers need external motivators to keep going, like the promise of boosting their overall health, to look good, or because their physician has said they must do so to stay alive.

Our ancestors remained active out of necessity, not choice: they had to move to hunt for food.

Once fed, they rested to conserve energy because there was nothing much to do.

When food supply diminished, theyd be on their feet, hunting again.

Resting is a natural human tendency, so dont beat yourself up if thats what you like to do.

With advances in technology and labour-saving devices, the world is now accessible with our fingers, and even minimal movement seems to have taken a backseat.

Thats why we are blossoming sideways.

Is that bad?

It depends on how much weight youre putting on.

One 2021 study published in the Annals of Epidemiology found that people who started adulthood with a body mass index (BMI) in the normal range, and became overweight but never obese in later life, tend to live the longest.

Adults in this category lived longer than even those whose BMI stayed in the normal range throughout their life.

However, those who started adulthood as obese and continued to add weight had the highest death rate.

So, a bit of extra weight is okay as long as you dont balloon out of control.

Any healthy person can lose weight without exercising you just need a lifestyle tweak and some discipline.

Prioritise what you enjoy doing instead of struggling to achieve unrealistic goals.

Try some of the following tips to help you trim down.

Chew your food thoroughly and savour every morsel before you swallow it to feel full faster. AFP

> Hydrate with water

Make it a point to drink two glasses of water after waking up to help activate your internal organs.

The water will help to remove any toxins before your first meal of the day.

Water helps regulate body temperature, lower blood pressure, carry nutrients and oxygen to various cells, and maintain optimal kidney function.

Replacing sugary drinks and alcoholic beverages with water can help reduce your daily caloric intake.

Whenever you feel hungry, you may actually be thirsty, or even slightly dehydrated.

So dont reach out for snacks, but drink a big glass of plain water first and ideally wait 30 minutes before eating.

Drinking water prior to meals can help you feel fuller and reduce your overall food intake, which can lead to weight loss over time.

If plain water isnt appealing, try adding fruit slices like oranges, or herbs like mint, lemon and rosemary, for extra flavour and nutrients.

> Eat slowly and mindfully

Instead of munching down solid food, especially poultry and meat, chew thoroughly.

Some time back, I attended a wellness retreat where we were told to chew every mouthful 27 times and savour all the flavours before swallowing.

The food almost turns to liquid by the time it goes down the throat.

Not only does this increase the amount of nutrients absorbed by the body, its also easier on the digestive process.

Additionally, longer chewing also helps develop a stronger jaw and chin, suppress hunger and gets you full faster, aiding in your weight loss journey.

> Load up on fibre and protein

You dont have to eliminate all carbohydrates, just minimise overly-processed ones, such as white breads and pre-packaged foods like cookies and crackers.

This is because such foods are rapidly digested and converted into blood sugar.

Instead, consume more protein and fibre.

Protein takes longer to digest and decreases the level of the hunger-regulating hormone ghrelin, making you feel fuller for a longer period.

Fibre expands in your gut like a sponge, so its a natural appetite suppressant.

It also moves faster in your intestines, which signals to the brain that you are full.

Along with lean meats and poultry, add on a good mix of fresh fruits, vegetables and whole grains to make up the rest of the meal.

Even a five-minute break to take deep breaths at work can do wonders to bring down stress levels. AFP

> Scale back on added sugar

Sugar itself doesnt make the weighing scale jump up, but it tends to be in foods that have too many calories.

Whether its soft drinks, teh tarik or desserts, it should be the first thing to go if youre trying to lose weight.

The sweet stuff is also hidden in all sorts of foods from salad dressing to sauces to canned fruits, so dont be deceived that youre eating a healthy salad when youve doused the greens with salad dressing.

ALSO READ: You wouldn't expect to find sugar in these foods

When it comes to caffeinated beverages, skip the sugar, honey and creamer if possible, as these can quickly add to the calories.

Having your tea or coffee black is best, but if like me, you need to add some milk, opt for skim or low fat over full cream.

By eliminating sugar, you can lower your risk of heart disease dramatically because too much sugar in your diet heightens your risk of high blood pressure, obesity, and diabetes the three main risk factors for heart disease and cardiovascular decline.

ALSO READ: What you can do to reduce heart attack and stroke risk

> Manage stress levels

This is hard for everyone, but weve got to try.

When the body is under pressure, it releases the hormone cortisol, which is linked to increased appetite and fat storage.

Excess cortisol levels can increase appetite and cravings for energy-dense, comfort foods.

High cortisol levels over time have also been linked to abdominal fat gain.

Take time daily to do something to lower the stress levels: laugh, read a good book, play with a pet or just take deep breaths.

Find a quiet corner at work, close your eyes and spend five minutes mid-morning and in the afternoon to do a few rounds of deep breathing by inhaling through the nose and exhaling through the mouth or nose.

Do this again in bed, just before you sleep.

> Get proper sleep

Your body relies on sleep to restore and repair itself, and getting enough rest can also benefit your weight-loss efforts.

There is mounting evidence that people who get too little sleep have a higher risk of weight gain and obesity than people who get seven to eight hours of sleep a night.

Sleep deprivation changes your endocrine function and metabolism by affecting your production of the hunger-regulating hormones ghrelin and leptin.

This can make you feel hungrier than usual, increasing the likelihood of craving for unhealthy snacks.

Its no surprise that when youre exhausted, its harder to control your impulses for comfort food like cookies, chocolates and ice cream.

Practise good sleep hygiene by sleeping at the same time every day, switching off all gadgets two hours before bedtime and ensuring the room temperature is comfortable.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

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How to lose weight without exercising - The Star Online

Is the secret to successful ageing in your gut?Daniel de la Hoz - Getty Images

Have you ever been in a situation where the foods youve always enjoyed suddenly start to trigger IBS (irritable bowel syndrome), bloating and digestive issues?

As we grow older, our bodies change, and one of the most intriguing transformations takes place in our gut home to the trillions of microorganisms collectively known as the microbiome.

In fact, the link between the human microbiome and age is strong enough that scientists were able to predict biological age using the microbiome within a few years.

Meet the expert: Dr Nabeetha Nagalingam is a principal translational scientist at OMED Health and Owlstone Medical

Typically, as we age, a notable shift happens in the composition and diversity of our gut microbiome. Thanks to dietary changes, medication use, and changes in social contact, the microbial community structure is altered (which then contributes to the physiological and biochemical changes as part of the ageing process).

Research published early this year by Nature Microbiology showed that healthy centenarians have a healthier, more diverse make-up of microbiome compared to less healthy, younger individuals. So, could the key to a longer, healthier life lie in our gut?

Our gut microbiome is an intricate ecosystem of bacteria, fungi and viruses that plays a pivotal role in maintaining our overall health.

While most of us know that the gut microbiome is crucial for our digestive health, it also contributes to our immune function by boosting our ability to defend against infections our metabolic health, fending off metabolic-related issues like obesity and type 2 diabetes; and brain function, through the gut-brain axis, the intricate communication system between the gut and brain.

The relationship we have with our microbiome is established within the first few years of our lives, and influenced by a myriad of factors that include genetics, our environment and the people we interact with. Family members who live together tend to have similar microbiomes.

Story continues

These early changes are initially rapid until just past adolescence. Then the microbiome is fairly constant, fluctuating with certain events like pregnancy, illness or dietary changes. Then another significant shift begins as we approach our senior years.

Research papers on the microbiome suggest that the connection between age and the microbiome is a two-way street. As we age, our microbiome changes, and these changes can, in turn, influence how we age.

Anti-inflammatory good microbes tend to decline, while bad species that lead to more inflammation and have disease-causing potential increase.

This imbalance in the microbiome may not only explain why certain foods, like fried onions for example, cause more bloating in a 40-year-old than a teenager but could also contribute to the increased risk of diseases commonly associated with ageing, such as cardiovascular disease, Alzheimers and type 2 diabetes.

Hormonal changes experienced during menopause have also been linked to a lower gut microbiome biodiversity by scientists, but more investigation in this area is needed to better understand how this can affect womens health.

Crucially, studies that have been conducted on the microbiomes of healthy older individuals who have a good diet and show minimal cognitive decline have revealed intriguing exceptions to the norm. Many of these had a more diverse microbiome than relatively younger counterparts and contained specific bacterial species that are typically lost with physiological decline.

A 2022 study from Nature Reviews Microbiology also indicates that, as we age, a healthy microbiome is continuously re-shaped to accommodate changes to our body and lifestyle. This pliability is a hallmark of good health. Thus, the microbiome of a healthy young person would be different from that of a healthy older person.

Our microbiomes also tend to become more unique as we become older, since we lose some common bacteria found in middle-aged adults and gain some rare species.

The changes in old age can, of course, differ among individuals, and may also be associated with beneficial effects. This highlights the unique relationship we have with our microbiomes, particularly in our senior years.

The microbiomes of centenarians may hold the clues for a longer and healthier life as we learn more about the roles of these rare microbial species. But our understanding is still evolving and the data we have is just a snapshot of the dynamic microbiome. Different people can have unique but healthy microbial compositions, and pinpointing their crucial and common functions might unlock the clues to longevity.

While changes in our microbiome are inevitable as we age, there are small tweaks in your nutrition you can make to boost your gut health to promote a longer, healthier life:

Its important to eat a wide variety of foods including fruits, vegetables, whole grains and lean proteins to promote a healthy gut. A diverse diet provides different types of fibre and nutrients and is one of the best ways to nourish various gut bacteria.

Make sure youre getting enough foods that are high in fibre in your diet, like legumes, vegetables and whole grains. Fibre acts as a prebiotic, acting as food for the friendly bacteria in your gut and promoting their growth and diversity.

Consider incorporating probiotics (live beneficial bacteria) and prebiotics (nourishment for beneficial bacteria) into your diet through supplements or fermented foods like yoghurt and kefir. These could help to maintain a healthy microbial balance in your body. And you may find that some work better than others for you, so take note of how you feel after taking them.

Water is essential for maintaining the guts protective mucus layer and supporting digestion, so make sure youre keeping well hydrated throughout the day.

Chronic stress has been found to negatively impact the gut microbiome. Practising mindfulness, meditation and regular exercise can help to reduce stress day-to-day and significantly help in maintaining a balanced gut microbiome.

This is the most important advice I always give. Because our microbiomes are so unique, what works for one person might not work for another. Keep a food diary or track your gut reaction through new technology and tools like breath testing devices to figure out what foods and activities help your gut vs trigger symptoms. Getting to really understand our own gut is the best way to know how to keep it healthy in the long term.

Check-in with your healthcare professional As a final note, you know your body best. If something doesnt feel right, be sure to consult your doctor.

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Looking for ways to grow old gracefully? Perhaps, the answer is in your gut - Yahoo Eurosport UK

There's something to be said about the mind-body connection you form when practicing yoga. It can be an incredibly soothingyet invigoratingpractice that helps you focus on your breathing as you flow through each move. But the best part about this type of exercise? It never gets mundane. There are many different types of yoga you can do, includingbut not limited torestorative yoga, vinyasa yoga, yin yoga, aerial yoga, and hot yoga. If you're new to the hot yoga scene, for instance, let's just say you'll want to be prepared with a water bottle, and get ready to sweat! There are so many benefits to sweating through a hot yoga workout, and people who try it are typically hooked.

Eat This, Not That! spoke with a fitness pro, Tyler Read, the founder of PTPioneer.com and a personal trainer who's been involved in the health and fitness world for the past 15 years, and turned to science to learn everything about this very hot (pun intended), popular practice. Keep reading to learn more about hot yoga and its incredible benefits. When you're finished, be sure to check out The Only 5 Yoga Exercises You Need To Shrink Your Belly.

When you sign up for a hot yoga class, expect to perform yoga exercises and deep breathing techniques in a heated, humid room. The temperature typically varies and can reach around 105 degrees Fahrenheit. "Hot yoga can follow various different flows, depending on the specific school, but it is always characterized by the very high-temperature room," Read explains.

The very first yoga studio that utilized heat dates all the way back to the 1970s in Japan, according to Yoga International. Bikram Choudhury taught yoga there at the time and was apparently curious about the sauna breaks his students took during lunch. This inspired him to start incorporating heaters into his yoga practices.

While hot yoga is associated with numerous benefits, it's necessary to listen to your body and make sure you drink plenty of water. "If someone is new to hot yoga, it's a good idea to consult with a healthcare professional before starting, especially if they have any underlying health conditions," Read stresses.

RELATED: 9 Best Chair Yoga Exercises for Belly Fat

By doing some hot yoga, you may boost your flexibility. "Heat helps to loosen and relax the muscles, which can make it easier to stretch and achieve a greater range of motion," Read explains. In fact, research associates heat therapy with an increased range of motion; it can also enhance how effective a certain stretch is. 6254a4d1642c605c54bf1cab17d50f1e

RELATED: People Swear by the '3-2-8' Workout to Lose Weight: 'I Lost So Much'

If you're looking to lose weight, hot yoga may be an excellent addition to your fitness routinescience says so! Researchpublished in the International Journal of Clinical and Experimental Medicine studied 50 overweight young and middle-aged women who were part of yoga clubs. Their physiological functions and psychological adaptions were observed before and after one whole year of doing hot yoga. The study determined that hot yoga is an effective method for enhancing your body shape and lowering your weight.

"Hot yoga classes can be intense, and the added element of heat can increase the metabolic rate. This means participants can burn more calories during a hot yoga session compared to a non-heated class," Read explains. "Additionally, the practice can help in building lean muscle mass."

RELATED: This Is the New 'Magic Number' of Days You Need to Exercise To See Results, Study Says

Remember: Yoga involves various breathing techniques and being mindful of how you breathe during the practice. According to the American Lung Association, breathing exercises can make your lungs work more efficiently.

"The breathing exercises practiced in hot yoga, combined with the heat, can help expand lung capacity and improve respiratory function," Read tells us. "This can be beneficial for overall cardiovascular health and endurance." Science confirms this. According to research published in Evidence-Based Complementary and Alternative Medicine, individuals who performed Bikram yoga during an eight-week trial experienced increased aerobic capacity.

RELATED: 10 Things You Should Do Every Morning for All-Day Energy

Engaging in hot yoga is a stellar way to kick stress and anxiety to the curb. "Like all forms of yoga, hot yoga can be a powerful tool for stress relief," Read says. "The focus on breath, movement, and mindfulness can help practitioners to calm the mind and reduce anxiety."

Research backs this up. According to a 2022 study published in Psychosocial Intervention, individuals who engaged in hot yoga for six weeks boosted their overall well-being. These "improvements" consisted of general health, life satisfaction, mindfulness, and peace of mind. Science also associates yoga with improved resilience to stress in the workplace, along with better stress management skills.

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A new study published in the British Journal of Sports Medicine finds that about 22 minutes a day of moderate to vigorous activity may combat the negative effects of prolonged sitting. Furthermore, they researchers found that as a person's activity level increases, the risk of dying prematurely from any cause goes down. NBC News reports: In the study, researchers looked at information from nearly 12,000 people ages 50 and older in four datasets from Norway, Sweden and the United States. In those datasets, the participants wore movement detection devices on their hips for 10 hours a day for at least four days. All of the individuals included in the new study were tracked for at least two years. In the new analysis, the researchers accounted for factors, including medical conditions, that could've affected risk of early death. About half of the participants spent 10 1/2 hours or more sedentary each day.

When the researchers linked the participants' information with death registries in the different countries, they found that over an average of five years, 805 people, or 17%, had died. Of those who died, 357, or 6%, had spent less than 10 1/2 hours a day seated, while 448 averaged 10 1/2 hours or more sedentary. Sitting for more than 12 hours a day, the researchers found, was associated with a 38% increased risk of death as compared to eight hours, but only among those who managed to get less than 22 minutes of moderate to vigorous activity a day.

The risk of death went down with increasing amounts of physical activity. An extra 10 minutes a day translated into a 15% lower risk of death among those spending fewer than 10 1/2 hours seated and a 35% lower risk among those who spent more than 10 1/2 hours sedentary each day. Lower intensity activity only made a difference among participants who spent 12 or more hours sitting every day. The study's lead author, Edvard Sagelv, a researcher at The Arctic University of Norway, broke the findings down into manageable terms. "Think of it: only 20 minutes of this a day is enough, meaning, a small stroll of 10 minutes twice a day -- like jumping off the bus one stop before your actual destination to work and then when taking the bus back home, jumping off one stop before."

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Around 20 Minutes of Exercise a Day May Balance Out the Harms of ... - Slashdot

WE'VE ALL BEEN there you have an event coming up (wedding, important work thing), and you want to get in shape fast. If you only shed, like, 15 pounds, that suit would fit.

Unfortunately, losing weight fast almost always means extreme restriction and an unhealthy amount of exercise. And, even more unfortunately, that means it's easy to gain that weight right back when you're bound to take a break from your regimen.

The risks are scary: If you aim to lose fat too quickly, you might end up harming your health. "To lose weight 'safely' means to do so in a way that is sustainable, healthy, and does not put your physical or mental health at risk," says Erin Kenney, M.S., R.D., founder of Nutrition Rewired.

Your body always has a way to fight back against extreme change, too.

"People may try challenging strategies to maintain weight over the long term," says Fatima Cody Stanford, M.D., M.P.H., obesity medicine physician at Harvard Medical School and a Men's Health advisor. "For example, they may choose to overly restrict calories. While they may lose weight fast, the body fights back, and their lost weight is rapidly regained."

There are ways to lose those last pesky pounds without spending several hours in the gym daily and surviving only off of cans of plain tuna, though. Losing weight, after all, is all about calories in versus calories out.

It's simple math: To lose one pound of fat, you must be in calorie deficit of at 3500 calories, according to the Mayo Clinic. Calories add up quick but that also means they can be subtracted quick. A healthy weight loss rate is about 1 pound per week, or about 500 calories per day.

Small changes can help cancel out these calories. Here are 4 ways to do it safely.

Maria Korneeva//Getty Images

Natural foods are easier for your body to breakdown than more processed foods. Plus, some have more unnecessary calories than their natural counterparts.

"Evaluate your food and see if it looks like what you see in nature," Cody Stanford says. "If it does not, it is likely processed, which can be problematic for weight regulation."

It feels intuitive, because it is. Eat when you're hungry, and don't eat when you're not. But sometimes, we over analyze our hunger cues. We might try to wait out eating when we're hungry to restrict our calories. Or, we may feel starving and overestimate how hungry we are and eat too much, leaving us over-full and uncomfortable.

The best thing we can do for ourselves is to acknowledge our hunger cues and obey them to the best of our ability, Cody Stanford says. When you're hungry, eat. When you're not hungry, don't eat. Our hunger cues are a direct communication of what our body needsso listen to them, but don't over think it.

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As in, water. It's the drink of life, and (apparently) of weight loss. Keeping your body hydrated assists in so many aspects of your health, and can help when you're trying to shed some pounds. Consuming water with and after meals will help you feel fuller, longer which will prevent you from needing snacks throughout the day. It can also help boost your metabolism which will cause you to burn more calories in a day, Kenney says.

Find small ways to add extra activity into your day, both Kenney and Cody Stanford say.

"Taking the stairs instead of the elevator, parking farther away from the entrance, or going for a walk during lunch can all add up to more movement throughout the day," Kenney says. Extra activity will help you burn more calories in a day. Like we said above, small changes can add up to create a big impact.

Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men's Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.

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Here Are 4 Tips on How to Lose 15 Pounds Safely - Men's Health

NEW ORLEANS If you've turned to social media to lose weight, you're not alone.In fact, as you will see, billions look just on TikTok alone, for advice.

So, is that a good idea.

TikTok is not just where Gen Z posts dance videos, it's where people are turning to lose weight. So, we turned to the experts for the science.

So, people are sharing mostly healthy diets, but the most healthy diets they aren't sharing enough, said Dr. Melinda Sothern, Professor Emerita, LSUHSC School of Public Health.

They are not going to have the best information for what your entire diet should look like, but they could give you some very nice specific recipe ideas, said Dr. Jake Mey,

Assistant Professor of Research in Integrated Physiology and Molecular Medicine Laboratory at Pennington Biomedical Research Center.

YorkTestis a lab that tests for food sensitivities. And it rated the top 50 diet trends on TikTok, and number one with more than 10 billion curious viewers, is the extremely low carb, high fat keto diet.

So, keto diets are extreme, but they have been studied and they have been shown to be safe if they're physician supervised, But it's not a long term lifestyle is the problem. People with disordered eating would never be on this type of restrictive diet, said Dr. Sothern.

Good old fashioned calorie counting was second with around half the views, more than five and a half billion.

Calorie counting is not recommended, because it's basically, it forces you just to ignore the nutrient value of foods. When you reduce calories and you're focused on only calories, that has been associated with disordered eating, explained Dr. Sothern.

Third is the low carb diet, removing the starchy carb foods like rice, bread, and pasta, but keeping the nutritious carbs like veggies, and berries. That helps prevent spiking your insulin which promotes storing belly fat.

Fourth and fifth on the list are vegan and vegetarian diets, which are good, but need a dietician's advice on where to get good protein.

There may be supplements that are going to be highly recommended for you, to make sure that you get the certain nutrients that you just can't get well out of a vegan diet. Some of those would be vitamin B-12 or your omega fatty acids, both of which are critically important for overall health and wellness, said Dr. Mey.

On intuitive eating, LSU Health's Dr. Melinda Sothern says there is emerging research suggesting it is beneficial to think and plan, what and where you're going to eat, and to develop a schedule. It's about changing your relationship with, and behavior around food, and not mindlessly snacking.

But Dr. Jake Mey of Pennington Biomedical Research Center says this diet is not for everyone.

That's probably great if you were an always skinny person, your body's just telling you the right ways to eat, but what we know about obesity now is that people that struggle with weight or have obesity, have a disruptive biology that's telling them to eat the wrong way, or too much, said Dr. Mey.

Intermittent fasting only allows eating during a specific time window that you choose.

Keto diet, combined with intermittent fasting, has recently been shown to be effective and that's because you can go on and off of it, said Dr. Sothern.

And when it comes to the dairy-free diet, she says low fat dairy is recommended for weight loss with its high protein and calcium.

The Dairy-free trends and the gluten-free trends are a little concerning to me. I would stay away from unless you have a known intolerance to something like dairy products or gluten products, said Dr. Mey.

And both doctors say if science and health were to guide TikTok users, two proven diets would be high on the list, Mediterranean only ranked 26 and DASH ranked down at 47.

And the first thing I thought was where is our Mediterranean diet trend. Where is our DASH diet trend? I mean those have the best evidence behind them and we know they're some of the healthiest dietary patterns out there, but they're just not trendy, right? That's the problem, said Dr. Mey.

TikTok does not allow dangerous diets or ones that promote eating disorders, like the water diet where no food is eaten for 24 hours.

Here is the YorkTest complete list of the 50 trends:

These Are The Most Popular Diet Trends On TikTok In 2022

The rest is here:
Weight Loss Wednesday: Experts weigh in on TikTok diet videos - WWLTV.com

A health coach has caused quite the stir online after claiming her four-ingredient cookie dough works in the same way as weight-loss drug Ozempic.

Aesha Karunakaran, from Beverly Hills, California, took to TikTok to share her hack.

She listed out the simple list of ingredients needed to complete the recipe that she claims can help dieters lose 'half a pound of fat' in 30 days.

And social media users were left stunned by the revelation and rushed to praise the insightful tip.

In the clip, which she shared with her 18,000 followers, Aesha can be seen sitting at a table as she relays her instructions to viewers.

She begins: 'You lose half a pound eating an Oreo everyday for 30 days. I'm going to show you how to transform this Oreo so you can lose weight eating your favorite snack.

'We're going to make a cookies and cream cookie dough that works like the natural version ofOzempic and helped me lose 15 pounds in 60 days.'

Aesha then launches into her findings: 'The wayOzempic works is that it synthetically releases a gut hormone you naturally produce called GLP-1.

'Your GLP-1 is your hormone that is responsible for making you feel full. So when you feel full that's a sign that your GLP-1 is releasing.

'After you eat a big meal - so after consuming a lot of calories - you release that GLP-1 and you feel full and you stop eating.

'Now Ozempic is a zero calorie GLP-1 and what that means is that it releases high, high, high amounts of GLP-1 synthetically so you feel full without eating any food. You create a huge caloric deficit.'

Elaborating further, Aesha continues: 'Now whey protein actually releases high amounts of GLP-1 naturally so that's why we're starting with this recipe with two scoops of all natural whey protein and we're using cupcake batter.

'Whey protein digests too quickly so you wouldn't be able to release as much GLP-1 with only whey protein so we need to slow down the digestion of this whey protein with a fiber.'

She instructs viewers to add two tablespoons of coconut flour to the mix as she explains: '[It] adds seven grams of fiber to this recipe which is going to slow down the digestion of the whey protein which in turn is going to release even more GLP-1.

'Carbs also naturally release high amounts of GLP-1 but because we're making this a weight loss food, we're going to use a small amount of slow digesting carbs, we're going to use two tablespoons of rolled oats that we've blended into oat flour.'

Aesha then also adds a quarter cup of milk before mixing the whole thing together.

The health coach shows the finished cookie dough to camera before placing it in a bowl and topping with crushed Oreo.

She concludes: 'I promise you'll probably have a very hard time eating very much else after this cookie dough because it releases such high amounts of your GLP-1 and works like a natural version of Ozempic for suppressing your appetite.

'If you struggled with binge eating or overeating, this recipe will greatly help you overcome those problems while also creating a healthy relationship and helping you enjoy your favorite foods in moderation.'

Rounding up, Aesha says: 'The protein in this cookie dough ends up being about 250 calories for 50g of protein which is an excellent protein to calorie ratio - probably the best you're going to find.

'About 70 calories are going to get burned every time you eat this cookie dough.

'Over a 30-day period that's 2,100 calories... which is a half a pound of fat that you're going to burn sitting on your coach eating cookies and cream cookie dough.

'This is a great way to build lean muscle mass, speed up your metabolism and lose weight even faster.'

And other social media users were left stunned by the revelation and rushed to praise Aesha's recipe.

One wrote: 'Thank you for this!!! Much cheaper than the Ozempic.'

Another added: 'Obsessed with this!! You're so smart, thanks for sharing.'

And a third simply said: 'This is so cool.'

But FEMAIL spoke to a spokesperson from New York-based Chelsea Nutrition who was a little more wary of Aesha's recipe.

They said that they would 'would not recommend eating this cookie dough as a one stop weight loss solution.'

And instead said: 'The claims of this cookie dough being equivalent to Ozempic can be dangerously misleading...

'Using this recipe as a "cure" for weight loss could lead to disordered eating patterns and could leave someone with vitamin and mineral deficiencies if their diet is not comprehensive.'

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I'm a health coach - here's how to lose weight by eating COOKIE DOUGH - Daily Mail

Not all diets are created equal when it comes to weight loss. In addition to fitting into your individual needs and lifestyle, the most effective diet plans should also be sustainable and easy to follow, according to Su-Nui Escobar, a Miami-based registered dietitian and former spokesperson for the Academy of Nutrition and Dietetics.

A great diet plan balances all the essential nutrients like proteins, complex carbohydrates and healthy fats, says Escobar. She explains that the exact amounts of specific nutrients can vary for different eating patterns (such as low-carb or paleo diets), but emphasizes that all food groups should be included.

Certain diet plans have also been studied more extensively for weight loss. According to one review, plant-based diets may prevent overweight and obesity while also promoting weight loss. Whats more, another study linked a greater adherence to the Mediterranean diet with a two-fold increased likelihood of maintaining weight loss long-term.

Regardless of which plan you choose, its also important to create a calorie deficit for weight loss, meaning youre burning more calories than youre consuming each day. For example, if your goal is to lose 1 to 2 pounds per week, you should aim to reduce your food intake by 500 to 1,000 calories less than the amount of calories you need to maintain your current weight. However, its also important to not reduce your calorie intake too much; its recommended to consume at least 1,500 calories per day for men and 1,200 calories per day for women.

Dr. Escobar also notes that an effective diet for weight loss should always come with an exit strategy for once you reach your goals to help you ease back into the swing of things. It is easy to lose weight, but difficult to maintain, she says.

Continue reading here:
Best Diets For Weight Loss Of 2023, According To Experts Forbes ... - Forbes

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