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Donald Trump plays golf. REUTERS/David Moir

President Donald Trump's doctor wants the president to slim down a bit.

Dr. Ronny Jackson, the president's doctor, gave a rundown of the president's physical that was conducted Friday and indicated that Trump needs to shed a few pounds.

Jackson said Trump weighs 239 pounds (108.4 kilograms) and stands 75 inches, or 6 feet, 3 inches, tall. According to the Centers for Disease Control and Prevention's Adult BMI Calculator, this leaves Trump in the "overweight" category and just one pound shy of the "obese" designation.

Given the president's weight, Jackson said Trump was urged to lose 10 to 15 pounds (4.5 to 6.8 kg) over the next year.

"I think the president he and I talked and he would like to lose over the next... I think a reasonable goal over the next year or so is to lose 10 to 15 pounds," Jackson told reporters at Tuesday's White House press briefing. "We talked about diet and exercise a lot. He's more enthusiastic about the diet part than the exercise part, but we're going to do both."

Jackson acknowledged that Trump's diet was high in carbohydrates and fatty foods. The president is well known to enjoy fast food, including McDonald's and KFC, along with well-done steaks and ice cream.

Additionally, Trump expressed contempt with exercise previously saying that the body has a "finite battery" and exercise uses it up.

While Trump along with about 70% of Americans who fall into the "overweight" or "obese" categories per the CDC needs to work on his weight, Jackson said that the president is overall healthy for his age.

Read more:
Trump's weight is close to obese, doctor says to lose 10 to ...

One of the biggest questions I get is how do I lose my belly fat? Ive tried several things but nothing worked. When I ask what you tried I hear 100 daily sit-ups, cutting calories drastically, excess cardio, fat burners, etc.

If you cant lose your belly fat, youre using the wrong approach. You dont need endless sit-ups, supplements, starving yourself or worse surgery. Here are the 10 best ways to lose your belly fat quickly and naturally.

1. Stop Doing Crunches. Crunches will strengthen your stomach muscles, but wont burn the belly fat that covers your abs. Spot reduction is a myth. Youre wasting time & effort doing 200 daily crunches.

Crunches can also cause lower back pain, slouching shoulders & forward head posture. The Reverse Crunch doesnt cause these problems, but again: spot reduction is a myth. To lose your belly fat, you need more. Keep reading.

2. Get Stronger. Strength training builds muscle mass, prevents muscle loss and helps fat loss. The Squat & Deadlift work best to build strength.

Spot reduction still doesnt exist, so Squats & Deadlifts wont burn your belly fat directly. However theyll strengthen your abs and lower your waist size. If you never did both exercises, check StrongLifts 55. Only takes 3x45mins/week.

3. Eat Healthy. As the saying goes abs are built in the kitchen. You can train hard & build muscular abs, but if you eat junk food all day, you wont lose your belly fat. Stop eating processed food. Eat whole, unprocessed foods.

No need to be perfect. Eating junk food actually helps fat loss by keeping your hormones sharp. Dont overdo it though. Eat junk food 10% of the time max. Thats 4 junk meals/week if you eat 6 meals/day.

4. Limit Alcohol Consumption. To lose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is OK. But forget about losing your belly fat if you drink beer & sweet alcohols daily.

Beer drinkers always have a pearshape: belly fat & man boobs especially as they get older. Alcohol also stresses your liver which has to overwork to clear the toxins. This can get in the way of building muscles.

Drink alcohol 10% of the time. Example Friday & Saturday night. Normal alcohol consumption, not the get drunk. Rest of the time: water, water with squeezed lemon, green tea, etc. Either that or forget about losing your belly fat.

5. Eat Less Carbs. You need carbs for energy. Problem is that most people eat way more carbs than they need. Your body will stock the carbs it doesnt need as fat. And this is often how you get belly fat.

Unless youre a skinny guy who needs to gain weight, lower your carb intake. Keep eating fruits & veggies with each meal. But cut back on potatoes, pasta, rice, breads, Eat these post workout only.

6. Eat More. Eating tons of healthy foods wont make you fat. Especially not if you exercise 2-3x/week. Starving yourself is the number 1 nutritional mistakes. Healthy nutrition is important for 3 reasons:

Hunger means youre not eating enough. Dont worry about calories. Just eat breakfast and eat every 3 hours from there on, including post workout. Eat healthy foods 90% of the time to lose your belly fat fast.

7. Eat More Protein. Protein has a higher thermic effect than other foods: your body burns more energy processing proteins than it does processing carbs and fat. Thats why high protein diets work great at burning your belly fat.

How much protein do you need daily? Do like I do: eat whole protein with each meal without worrying about the numbers. Check the 10 cheapest sources of protein to keep it budget-friendly.

8. Eat More Fat. Fat doesnt make you fat. Bad nutrition and lack of exercise do. Eating fat actually helps fat loss. Your body wont stock fat as easily if your give it a constant intake of healthy fats.

Fish oil is the best source of fat to lose your belly fat. Fish oil naturally increases testosterone levels and increases fat loss. 6g omega-3 per day is a good start. Check Carlson Fish Oil: 1600mg omega-3 per tbsp.

Stay away from trans-fatty fats present in products like margarine. Trans-fatty fats are bad for your health. Eat whole unprocessed foods 90% of the time as I recommend in point 3 and youll avoid trans-fatty fats easily.

9. Lower Your Body Fat. As a man, your belly is the last place where youll get rid of fat. If you have man boobs and a double chin, youll have to lower your body fat to lose your belly fat. Heres how:

Check the fat loss guide for more info about how to lower your body fat.

10. Stay Motivated. Looking at your belly or in the mirror gives you inaccurate feedback. What you see is influenced by food intake, water retention, light and your own perception. Self-image issues can make the last one tricky.

Success breeds success. Track progress accurately so you know where you are and stay motivated to keep working at losing your belly fat. Dont just read this post and go back to what you were doing. Take action. Lose your belly fat.

More:
How to Lose Your Belly Fat Quickly and Naturally | StrongLifts

When Samantha Dalby emailed us last month, she was frustrated and confused. The 50-year-old nurse practitioner from Ontario, Canada, had been eating a low-carb diet for more than five years. Originally she had done very well on it, keeping her weight at a healthy and stable 152 lbs (69 kg) on her 57 (174 cm) frame.

But then, about 18 months ago, she went through menopause her last period was 12 months ago. Suddenly the weight started creeping up. What had worked so well was no longer working for her. Its a scary time because it feels like what is happening in your body is out of your control, on so many levels, Samantha says.

In her health clinic with her patients, and with friends, she has seen women gain a considerable amount of weight over the menopausal change and she did not want that to happen to her.

Nine months ago she decided to try the stricter keto diet and followed our advice to help support this way of eating. By testing her urine with keto stix she could see she was expelling ketones in the low to moderate range. But still her weight was increasing she gained a total of 7 lbs (3 kg) over nine months of keto eating. And her clothes were feeling tight and uncomfortable. What was she doing wrong?

I just seem to be gaining no matter what I do, she lamented in an email to us. I accept that menopause will come with body changes, but I am frustrated that I cant seem to stop the weight gain.

Samantha and her partner Gary

Samantha is not alone. Many women find in the years leading up to and after their final menstrual period that along with other symptoms like hot flashes, night sweats and sleep problems, their abdomens thicken and their weight increases. Some 40 million women in the US, 13 million in the UK, and many more millions around the world are estimated to be going through menopause, which usually occurs between age 49 and 52.

On Google, typing in Weight gain in the word menopause is what pops up as the most frequent search term to complete the phrase.

Wed like to help. Many of our readers are women over the age of 45, and we know that the keto low-carb diet for weight loss and improved health over the menopause years is of huge interest for a lot of people. Many women in this age group are happy with the results they have achieved by adopting the low-carb or keto way of eating. But what if you are not achieving the results you want?

Samantha described how she was eating low-carb, high-fat, exercising five times a week, snacking rarely on nuts or cheese, drinking about three to five glasses of alcohol a week (dry red or white wine, prosecco or vodka soda) and drinking bulletproof coffee in the morning. She had been tested for thyroid issues and was fine. What advice could we give her?

The response was to try intermittent fasting and we go into more detail about that in tip #3 below. But to truly get to the bottom of menopausal weight stalls and challenges, we explored the medical literature about what is known about metabolism changes and physiological energy needs during menopause and also tapped the knowledge and experience of some of our stellar low-carb experts Dr. Sarah Hallberg, Dr. Jason Fung, Dr. Eric Westman, Dr. Ted Naiman, and Atkins RN Jackie Eberstein. We have come up with nine other actions, along with intermittent fasting, that may help stop menopausal weight issues and to give a boost to weight loss if you are experiencing a plateau while low-carb keto eating.

We shared them with Samantha in advance of this post, and within a few days of adopting them, she saw the scale finally move downward 1.5 lbs (0.7 kg), the first time in months. She was delighted. Her ketones had increased from 1.5 to 4 mmol/l. I really thank you for this. I am going to keep doing these tips. I will let you know how it goes!

The ten tips can work, however, for anyone in a stall, not just for menopausal women. Post menopausal women certainly can have problems with weight gain, but we see it in many others, too, said Dr. Jason Fung.

In fact, whether menopausal women have unique challenges for weight loss is controversial.

Some studies have proposed that womens weight gain in midlife is more a factor of aging which impacts both sexes than of menopausal changes in hormones. Other studies note, however, that declining estrogen (estradiol or E2) at menopause changes womens energy needs and metabolism, changes their location of body-fat accumulation from the hips to abdomen, and is associated with an increased rate of metabolic syndrome.

Dr. Wendy Kohrt, of the University of Colorado Denver, leads its IMAGE program (Investigation into Metabolism, Age, Gender and Exercise) and has been studying the impacts of menopause for more than 20 years. She has found that during menopause womens metabolisms slow by about 50 calories a day and that women experience more food cravings, less movement and more muscle loss, which together create a quadruple whammy for gradual weight gain over time. Kohrt notes, however, that menopause itself has been vastly under-researched over the years, a point shared by other commentators, considering the impact it has on the health and wellness of millions of women.

Dr. Sarah Hallberg notes: Weight gain happens at menopause we all know it but research cannot yet fully explain why. It is not as universal an issue as generally perceived. Why menopausal women eating low carb or keto should stall or even gain weight is not really known either. We intend to try to understand this better.

Hallberg and colleagues are currently in the midst of a study in which ten overweight mostly menopausal women, who have been doing low carb keto eating but whose weight loss has stalled prematurely, will spend about five days in a monitored environment. During this timethe womens food and activity will be observed and recorded and their metabolism analyzed. While studies like this have been done before, this is the first time the focus has been on women who have stalled in their weight loss on a low carb and high fat diet, Hallberg says. Most of the other studies found it was overconsumption leading to the problem. We want to see what is happening for these women.

Results from that study wont be available for a number of months. Until then, here are our top ten tips from our experts to kick you out of a stall which applies to women in menopause, or anyone experiencing a weight loss plateau or not having sufficient success on low carb keto eating.

Dont eat too much protein: Number one issue for stalls, in my experience, is too much protein, says Dr. Hallberg. Women need less protein and can much more easily over-consume protein compared to men. If you and your husband are eating the same size steak, you are consuming too much.

Drs. Fung and Westman agree. Too much protein interferes with ketosis and fat burning, says Dr. Westman. He suggests testing your blood sugar after you eat protein to see if your blood sugar goes up. If it goes up, some of that protein is being turned into sugar. And that can slow you down.

Dr. Naiman is less concerned with keeping protein intake modest. But apart from him, the general advice from our group of experts is to eat between 0.5 to 1.5 g of protein per kilogram of body weight per day. A 70 kg (154 lbs) woman would therefore eat no more than 105 g of protein per day, and perhaps significantly less.

If youre not really interested in counting grams, you may instead want to try a suggestion from Dr. Hallberg, to do a mindful week and retrain your feelings of hunger and fullness. Heres how Dr. Hallberg puts it:

The problem and the struggle for all the people we see, not just menopausal women, is they dont know what hunger and fullness really are. They come to us after years and decades of a low fat high carb diet. So they are used to a feeling of fullness that is fuller than full. So we need to retrain ourselves to understand that full enough is the way you should feel.

People always say: OMG I ate so much and I feel so full and disgusting. That is how they are used to feeling full discomfort after eating. So retraining their sensory system to just accept full enough is something you have to work with people on.

So if we are having a plateau and we are struggling with this the first thing people say is should I go back to counting calories. No, no, no! Have a mindful week. What that is, in my mind, is that patient is going to dedicate a week to this. They have to dedicate a week because it takes time.

So, if for breakfast they are used to having two eggs and two strips of bacon, during the mindful week you would only bring one egg and one piece of bacon to the table. And you would eat it. Then you have to wait 20 minutes and that is where the time investment comes. And then ask yourself after 20 minutes, am I actually still hungry?

You have to give yourself time to learn how to feel if you are full or still hungry. And so you do that for each meal, for a weeks time, you realize at some point that you are eating the right amount, you are eating too much, or you are eating too little. You will realize at some meals I was eating too much. I didnt need that second egg or whatever. It is a way to do it without counting calories, to do it based on your bodys need and for you to get in touch with your bodys need.

A keto diet is not carte blanche to gorge yourself on fat

Dr. Naiman notes that when people first start the low-carb keto diet, when they have previously been consuming lots of carbs and are very glucose dependent, he tells them to eat unlimited healthy fat until they are fully-fat adapted. You will know you are fat adapted because you can go a long time without eating.

Once they are primed to burn fat, however, he then scales back on fat so that they will access and burn their own fat stores.

So if you are experiencing a weight-loss stall, our experts recommend you look at how much fat you are consuming and see where you might cut back without harming the tastiness or quality of your food or your feeling of fullness, and without bringing back the cravings and blood sugar swings. Dont starve yourself, but be mindful of excess fat for now. Samantha decided to cut out her bulletproof coffee for now.

Dr. Hallberg notes that it is easy to over-consume fat in liquids, especially full fat whipping cream. Someone will come in and say they are in a weight loss plateau. We will look at their diet and see they are consuming six coffees, with two tablespoons of whipping cream in each one. Cutting back on the whipping cream can get them out of a stall.

When you are at your ideal weight, you can add the fat back in and eat all the butter you want, Dr. Naiman says.

Dr. Fung discussed this concept of excess fat consumption, and how it applies to some people, in detail, including the role of leptin resistance in weight loss stalls in a popular earlier post.

Add in intermittent fasting: Once you are fat-adapted, hunger pangs diminish and it is easy to go for longer periods without eating. Many people naturally stop eating breakfast they just arent hungry when they wake up. The number one rule of low-carb eating is eat when you are hungry and stop when you are full. So if you are not hungry try fasting for 16 hours, and then eating just lunch and dinner in an 8-hour window, called a 16:8 fast. Or try eating dinner one night, than fasting until dinner the next night, doing a 24-hours fast.

Samantha added in a 24 hours fast on our advice and a couple of 16:8 fasts. I was surprised how easy it was. I wasnt hungry.

For Ellen McCormick Martens, 71, of Houston Texas, adding in intermittent fasting, eating only between 11 am and 7 pm did the trick for her stubborn plateaus.Using IF, I have been able to keep my extra weight off for 1 years. It is really simple and easy to incorporate [a short fast] into an LCHF lifestyle.

Dr. Fung suggests not doing the same fasting routine, day after day, but to switch it up; 16:8 one day, 24 hours IF the next, then a day of regular eating. That is because the body has a strong physiological drive to seek homeostasis energy balance. Whenever the body is exposed to a constant stimulus, it will become acclimated to it, he says.

Remember: eat when you are hungry and stop when you are full.

When people are doing low carb keto eating they are often not hungry for 16, 24 and even 36 hours. Such fasts are safe and healthy. Remember: eat when you are hungry (dont eat when you are not), and stop when you are full.

Watch for carb creep: If you have been doing low-carb keto eating for a while, carbs can sneak back into your diet, particularly in the form of sauces, condiments, fruits, and nut snacks. If weight loss has stalled, closely examine what you are eating and cut back to under 20 g of carbs again. Nut snacks like cashews, almonds, and pistachios are easy to overeat and can contain enough carbs to contribute to a weight-loss stall. A cup of pistachios, for example, has 34 g of carbs. Avoid carb cycling or cheat meals, too, for now.

For insulin resistant people, if they are in ketosis but eat one meal of carbohydrates, it can stop the ketosis in some people for up to three weeks, said Dr. Westman.

Keeping carbs below 20 g will maximize weight loss with more control over hunger and cravings, says Jackie Eberstein.

Samantha cut out her nut snacks and feels that, along with the IF, doing so contributed to getting the scale finally move downward.

Cut out the alcohol for now: Many people love the fact that on a low-carb or keto diet you can have a glass of dry white or red wine from time to time. If you are experiencing a weight-loss plateau, or gaining weight, cut out all alcohol for now until weight loss starts again. Even a few drinks a week can cause a stall. I love my Friday night glass of wine after a hard week, but I will cut it out for now, says Samantha.

Remove artificial sweeteners: If you have been including artificial sweeteners like aspartame or sucralose in your low-carb or keto diet, our experts recommend you wean yourself off them. While there are not a whole lot of scientific studies, anecdotally we find when people get rid of artificial sweeetners, they were able to lose weight. Come off them as soon as you can, advises Dr. Westman.

More on artifical sweeteners and weight

While you cant exercise your way out of a bad diet, adding in weight lifting will build muscle and increase your metabolism.

Dr. Westman never brings up exercise as a first step in weight loss. He wants patients to focus on the diet first. But later on, if things are no longer working well and there is still significant weight to lose, I bring up the E-word, exercise. But I try to get them back to things that are fun for them. Exercise will help you get through a plateau.

Dr. Hallberg notes that vigorous exercise can sometimes create a false weight plateau. If you are exercising to the point of getting sore, you are tearing muscle which is a good thing, that is how we build muscle, by micro-tears. But in order to deal with that, the body sets off a small inflammatory response, which causes people to retain fluid. So after a vigorous workout you can jump up a few pounds overnight. It is not a real plateau, it is a pseudo plateau.

Make sure you have rest days between heavy exercise for the body to recover.

A good night sleep reduces stress and cortisol, the stress hormone that when raised hangs onto abdominal fat.

Tips for better sleep include:

Read more here: National Sleep Foundation: Sleep Hygiene

This advice struck home for Samantha: My sleep has been impaired for the last five years because of peri-menopause.

Try stress reduction techniques: Examine the stresses in your life and see if you can do anything to alleviate any of them. Stress increases cortisol release. But dont stress about stress that is no win. Many women during menopause find they are caught in the sandwich of still dependent children but aging or ill parents. Death of loved ones and loss are common during the menopausal years.

When we see people struggle and hit a plateau, or completely fall off the wagon, the number one cause is a life crisis of some sort, says Dr. Hallberg. We all have life crises, men and women all our lives are managed chaos. We recommend people plan coping mechanisms to deal with stress.

Stress can cause emotional eating, too, another cause of stalls or weight gain, Dr. Fung notes.Try yoga, meditation and mindfulness techniques, relaxing walks or other pleasant diversions and hobbies. Dr. Hallberg recommends a week of slow and mindful eating, where you really pay attention to taste, textures, and hunger cues. Eat slowly, deliberately and mindfully.

Dr. Westman notes that even worrying about your weight can be a stressor. While monitoring ones weight and food intake is usually helpful, if it becomes too stressful, Dr. Westman suggest not monitoring it for a while and just going by how you feel.

Some women are aiming for an arbitrary number on a scale a number that has no real bearing or relationship to their actual health and wellness.

This is one of the really big issues I see for women it is so much entwined with psychology, self-esteem, and societal pressure, and in many ways outside of womens control, says Dr. Hallberg. They succumb to ways they think they need to be, rather than what is healthy for them. If you see victory as only a number on a scale, you are going to sabotage yourself.

Jackie Eberstein agrees: Measure your success by a loss of inches, rather than the scale. She advises that you accept that weight loss in middle age will be slower than when you were younger. Remember that you are in this for the long haul. It is an investment in your health as you get older. Have patience. Your long-term goal is to make a permanent lifestyle change as well as lose the excess fat.

For Samantha, this last tip makes perfect sense.

In all of this I really try to enjoy the body Im in. I celebrate my muscles and skin and good hair; that I am healthy and that I look healthy, she says.

I feel great on LCHF and keto, with whole food eating great energy, GI tract, focus. So Im happy to eat this way regardless of the scale. I really do feel that for women in menopause this is the crux of the issue balancing the desire to lose (or not gain) weight with a focus on physical and mental health. To age with grace and vitality.

Anne Mullens

More:
Top 10 tips to lose weight on low carb or keto for women 40 ...

Theres no getting around the fact that in order to lose weight safely and permanently, you need to eat healthy food and get plenty of exercise.

Exercising burns calories and builds muscle, which is essential for increasing your metabolism so that you can burn even more calories and lose more weight.

So dust off those workout clothes and pick one of these nine best exercises for weight loss to get started today on your path to a slimmer, healthier you.

Walking is an ideal exercise for weight loss: It doesnt require any equipment, other than a decent pair of walking shoes, and you dont need a gym membership to do it.

Its a low-impact exercise, which means it wont blow out your knees or cause other stress injuries that can leave you on the sidelines for weeks or even months.

Depending on how much you weigh, walking at a pace of four miles per hour will burn between 5 and 8 calories every minute, or between 225 and 360 calories for a 45-minute walk.

At this pace, walking 45 minutes a day most days, you can lose up to a pound a week without changing any other habits.

So put on your walking shoes, turn on your iPod and go for a brisk stroll through the neighborhood.

If you live close to where you work or shop, make walking your primary mode of transportation most days, and watch the pounds melt away. When the weather is bad, take to the local track or indoor mall, or hop on the treadmill.

Link:
Sixteen Best Exercises for Weight Loss - MyDiet

The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. Use the "metric units" tab if the International System of Units (SI) is preferred.

The following converter can be used to convert between Calories and other common food energy units.

This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate (BMR), which is the amount of energy expended per day at rest. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation also calculates BMR, and has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage. The three equations used by the calculator are listed below:

Mifflin-St Jeor Equation:

For men:

BMR = 10W + 6.25H - 5A + 5

For women:

BMR = 10W + 6.25H - 5A - 161

Revised Harris-Benedict Equation:

For men:

BMR = 13.397W + 4.799H - 5.677A + 88.362

For women:

BMR = 9.247W + 3.098H - 4.330A + 447.593

Katch-McArdle Formula:

BMR = 370 + 21.6(1 - F)W

where:

W is body weight in kgH is body height in cmA is ageF is body fat in percentage

The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity factor (generally 1.2-1.95), dependent on a person's typical levels of exercise, in order to obtain a more realistic value for maintaining body-weight (since people are less likely to be at rest throughout the course of an entire day). 1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per day. For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period.

It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight. It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself. Depriving the body of the nutrients it requires as part of heavily unhealthy diets can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of fat (putting the participant in a worse state than when beginning the diet). As such, in addition to monitoring calorie intake, it is important to maintain levels of fiber intake as well as other nutritional necessities to balance the needs of the body.

Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:

The above steps are an attempt at the most basic form of calorie counting. Calorie counting is not an exact science, and can be as complex as you want to make it. The above does not consider proportions of macronutrients consumed. While there is no exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates) some balance is certainly advisable, and different foods have been found to have different effects on health, feelings of hunger, and number of calories burned. Generally, minimally processed plant and animal foods tend to be more conducive to healthy weight loss and maintenance.

There are many approaches to weight loss and there is no set ideal method that works for all people, which is why so many different diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others. That being said, one of the most commonly effective weight loss methods is counting calories. In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative. However, this is far from a comprehensive picture, and many other factors play a role in affecting healthy, sustainable weight loss. For example, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food. While the increase in burned calories may be marginal, foods that are more difficult to digest such as vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods.

Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months. As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there are other less measurable factors that should be considered such as long-term effects of such a diet on potential for developing cancers, heart disease, and diabetes. However, ignoring efficiency and health, sustained, significant reduction of caloric intake or increase of physical activity should result in weight loss, and counting calories can be an effective way to achieve this sole result.

Aside from being one viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increase nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories can help raise an awareness of different types of foods, the number of calories they contain, and how these calories have a different effect on a person's feelings of satiety. Once a person has a better understanding of how many calories are actually in that bag of chips that they can so easily inhale within minutes, how much of their daily caloric intake it consumes, and how little the chips do to satiate their hunger, portion control and avoidance of foods with empty calories tends to become easier.

Having actual caloric measurements can also assist in weight loss, since tangible calorie goals can be set, rather than simply trying to eat less. Also, although this is not necessarily directly related to calorie counting, studies have shown that portion control by simply eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates. Many people do not realize that they are overeating, since they have become accustomed to restaurant-sized portions being the norm, when said portions can be up to three or more times larger than necessary for a typical meal.

Tracking calories also puts exercise in a quantifiable perspective, increasing a person's awareness regarding how much exercise is really required to counteract a 220-calorie bag of M&M's. Once a link is made between the amount of exercise that some snack equates to, many people find abstaining from that bag of chips to be the preferred option rather than performing an equivalent amount of exercise which can lead to healthier eating habits.

In the end however, what's important is picking a strategy that works for you. Calorie counting is only one method used to achieve weight loss amongst many, and even within this method, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable option and desirable result.

Zigzag calorie cycling is a weight loss approach that aims to counteract the human body's natural adaptive tendencies. Counting and restricting calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can be difficult to surmount can result. This is where zigzag calorie cycling can help, by not allowing the body to adapt to the lower calorie environment.

Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the body wouldn't adapt and compensate for a 2,000-calorie diet. This also allows a person more flexibility in their diet, allowing them to plan around occasions, such as work or family gatherings, where a person may consume more calories. Consuming a lower number of calories on other days can allow a person to enjoy these gatherings or even have a "cheat day" where they eat whatever they want without feeling guilty, since they can make up for the excess calories on their low-calorie days.

There is no concrete rule or study that dictates the most effective way to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person's activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight. For a person with a higher activity level, the calorie difference should be larger. The calculator presents two zigzag diet schedules. The first schedule has two higher calorie days, and 5 lower calorie days. The second schedule increase and reduces calories gradually. In either case, the total weekly calorie consumption is the same.

In the end, regardless what method you choose to use when approaching weight loss, what's important is picking a strategy that works for you. Calorie counting and zigzag calorie cycling are only two methods (that are fairly interrelated) used to achieve weight loss among many, and even within these methods, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable and desirable result.

Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people there are many different factors involved, not all of which are well-understood or known.

Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.

The body does not require many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories a day unless supervised by doctors. As such, it is highly recommended that a person attempting to lose weight monitors their body's caloric necessities and adjusts it as necessary to maintain its nutritional needs.

The main sources of calories in a typical person's diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the "best" methodology for losing weight exist. For example, how a person chews their food has been shown to affect weight loss to some degree; generally speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. However, the effects of how food is chewed and digestion of different foods are not completely understood and it is possible that other factors exist, and thus this information should be taken with a grain of salt (in moderation if weight loss is the goal).

Generally, foods that take more effort to chew fruit, vegetables, lean meats, whole grains, etc. require the body to burn more calories since more calories are required to digest them. It also results in the feeling of satiety for longer periods of time. Furthermore, certain foods like coffee, tea, chilies, cinnamon, and ginger have been found to increase the rate of calories burned, due to the ingredients they contain.

The "quality" of calories consumed is also important. There are different classifications of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and empty calories. Consistent with their naming, high-calorie foods are foods that are calorically dense, meaning that there are a high number of calories relative to serving size, while low-calorie foods have fewer calories relative to serving size. Foods such as fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Being a high-calorie food does not inherently mean that the food is unhealthy however avocados, quinoa, nuts, and whole grains are all high-calorie foods that are considered healthful in moderation. Low calorie foods include vegetables and certain fruits, among other things, while empty calories, such as those in added sugars and solid fats, are calories that contain few to no nutrients. Studies have shown that there is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. As previously mentioned, this in part can be attributed to differences in how the foods are consumed and processed. Carrots require far more chewing and can result in more calories burned during digestion. Again, the mechanism for these differences is not fully defined, but simply note that for weight loss purposes, the general formula of calories in minus calories out determining weight gain or loss does hold, but that the number of calories on a nutrition label is not necessarily indicative of how many calories the body actually retains. While there is no clear-cut or ideal amount of macronutrient proportions a person should consume to maintain a healthy diet or lose weight, eating a "healthy" diet replete with a variety of unprocessed foods such as vegetables, fruits, and lean meats is correlated with being healthier, and is more likely to result in sustainable weight loss. Also, remember that calories from drinks comprise an estimated 21% of a typical person's diet. Many of these calories fall under the category of empty calories. While sodas are an obvious culprit, drinks such as juices and even milk have large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally a person should drink water, tea, and coffee without adding sugar in order to reduce calories gained from drinks.

Remember: All foods, including "healthful foods," should be consumed in moderation, and distinctions can often be misleading since even natural foods like fruits can have large amounts of sugar, and foods labeled as "health foods" such as low-calorie foods, reduced-fat foods, etc. can potentially replace one unhealthy component with another. Many reduced-fat foods have large amounts of added sugar to compensate for taste lost through fat reduction. It is important to pay attention to, and consider the different components in a food product in order to determine whether said food should have a place within your diet.

* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram

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Calorie Calculator

One reason many dieters curb their fat intake besides the lingering influence of the low-fat dieting trend of the 1990s is that it's an easy way to cut calories. Fat is high in calories. Trim the fat, trim the calories.

But research is starting to show that eating fat does not necessarily lead us to put on pounds. Instead, it may help people lose weight, perhaps by making us feel full and curbing our sugar consumption. This appears to be especially true for fats from sources like nuts, olive oil, avocados, and fish.

"There is one thing we know about fats. Fat consumption does not cause weight gain. To the contrary, it might actually help us shed a few pounds," Aaron Carroll, a professor of pediatrics at the Indiana University School of Medicine, wrote in his book, "The Bad Food Bible: How and Why to Eat Sinfully."

Here's what that means for people who are counting their calories: Fatty foods are higher in calories than their low-fat equivalents, so to account for that and cut back on carbs and sugar instead.

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How to lose weight and keep it off, according to science ...

Low-carb diet: Can it help you lose weight?

Could a low-carb diet give you an edge in losing weight? Help you keep weight off permanently? Here's what you need to know about the low-carb diet.

A low-carb diet limits carbohydrates such as those found in grains, starchy vegetables and fruit and emphasizes foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat.

A low-carb diet is generally used for losing weight. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with type 2 diabetes and metabolic syndrome.

You might choose to follow a low-carb diet because you:

Check with your doctor before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.

As the name says, a low-carb diet restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing macronutrient found in many foods and beverages.

Carbohydrates can be simple or complex. They can further be classified as simple refined (table sugar), simple natural (lactose in milk and fructose in fruit), complex refined (white flour) and complex natural (whole grains or beans).

Common sources of naturally occurring carbohydrates include:

Food manufacturers also add refined carbohydrates to processed foods in the form of sugar or white flour. Examples of foods that contain refined carbohydrates are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.

Your body uses carbohydrates as its main fuel source. Complex carbohydrates (starches) are broken down into simple sugars during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (glucose). In general, natural complex carbohydrates are digested more slowly and they have less effect on blood sugar. Natural complex carbohydrates provide bulk and serve other body functions beyond fuel.

Rising levels of blood sugar trigger the body to release insulin. Insulin helps glucose enter your body's cells. Some glucose is used by your body for energy, fueling all of your activities, whether it's going for a jog or simply breathing. Extra glucose is usually stored in your liver, muscles and other cells for later use or is converted to fat.

The idea behind the low-carb diet is that decreasing carbs lowers insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.

In general, a low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some nonstarchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.

A daily limit of 0.7 to 2 ounces (20 to 60 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs.

In contrast, the Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calorie intake. So if you consume 2,000 calories a day, you would need to eat between 900 and 1,300 calories a day from carbohydrates.

Most people can lose weight if they restrict the number of calories consumed and increase physical activity levels. To lose 1 to 1.5 pounds (0.5 to 0.7 kilogram) a week, you need to reduce your daily calories by 500 to 750 calories.

Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large. A 2015 review found that higher protein, low-carbohydrate diets may offer a slight advantage in terms of weight loss and loss of fat mass compared with a normal protein diet.

Cutting calories and carbs may not be the only reason for the weight loss. Some studies show that you may shed some weight because the extra protein and fat keeps you feeling full longer, which helps you eat less.

Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets not just low-carb diets may improve blood cholesterol or blood sugar levels, at least temporarily.

Low-carb diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate-carb diets. That may be due not only to how many carbs you eat but also to the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs such as whole grains, legumes, vegetables, fruits and low-fat dairy products are generally healthier choices.

A report from the American Heart Association, the American College of Cardiology and the Obesity Society concluded that there isn't enough evidence to say whether most low-carbohydrate diets provide heart-healthy benefits.

If you suddenly and drastically cut carbs, you may experience a variety of temporary health effects, including:

In addition, some diets restrict carbohydrate intake so much that in the long term they can result in vitamin or mineral deficiencies, bone loss and gastrointestinal disturbances and may increase risks of various chronic diseases.

Because low-carb diets may not provide necessary nutrients, these diets aren't recommended as a method of weight loss for preteens and high schoolers. Their growing bodies need the nutrients found in whole grains, fruits and vegetables.

Severely restricting carbohydrates to less than 0.7 ounces (20 grams) a day can result in a process called ketosis. Ketosis occurs when you don't have enough sugar (glucose) for energy, so your body breaks down stored fat, causing ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental and physical fatigue, and bad breath.

It's not clear what kind of possible long-term health risks a low-carb diet may pose because most research studies have lasted less than a year. Some health experts believe that if you eat large amounts of fat and protein from animal sources, your risk of heart disease or certain cancers may actually increase.

If you follow a low-carbohydrate diet that's higher in fat and possibly higher in protein, it's important to choose foods with healthy unsaturated fats and healthy proteins. Limit foods containing saturated and trans fats, such as meat, high-fat dairy products, and processed crackers and pastries.

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Read more:
Low-carb diet: Can it help you lose weight? - Mayo Clinic

Courtesy Beth Dammarell

When Beth Dammarell realized she needed to lose weight she turned to food journaling and walking. Since losing 117 pounds she loves her new life.

After a health scare at 900 pounds, Laura Somers started losing weight. When she hit a plateau, celebrity trainer Don Saladino pitched in.

After having a heart attack following the birth of her fourth child, this mom knew she needed to make healthy changes.

Losing weight meant that Jacqueline Adan finally tried to ride a bike for the first time since she was a child.

When his doctor said his weight might be fatal, this man made simple changes to lose 200 pounds and change his life.

Lexi and Danny Reed made it their New Year's resolution to lose weight and be healthier. What a success!

See the star's trim new look.

When Jasmine Parent saw a picture of herself at 300 pounds, she knew she had to lose weight. In 10 months, she and her partner shed 215 pounds combined.

The Whole30 diet program is often slammed for being too restrictive and not based on independent science. But it's changed my life.

When Kim Monroe realized her weight was keeping her from being the best mom and wife she could be, she turned to 80-Day Obsession to make a change.

Today Doug Bopst is a fitness trainer helping other people on the road to recovery.

Combined the people featured in the top 10 weight loss stories of 2018 shed an incredible 1,382 pounds

After a sharp pain in her side started bothering her, Maxine Wren knew she had to do something about her weight. With some support, she lost 245 pounds.

When Dara Sarshuri learned he weighed 390 pounds he changed his diet and started exercising. In just 10 months he shed 180 pounds and transformed his life....

After being too embarrassed to take his shirt off during a beach vacation, Paul Eulette knew it was time to lose weight and transform his health.

When Greta Ross was prescribed medication for her heartburn, she decided that it was time to change her lifestyle by getting healthy.

After shedding so much weight, Lexi Reed experienced a lot of pain. The excess skin hanging from her body was making life much harder.

After a beach vacation where Tori Lewis felt too uncomfortable to wear a bathing suit, she knew she needed to lose weight.

After a series of events it became very clear to Kristen Pridham that it was time to lose some weight.

After Gary Hall didn't get a job because of his weight, he started exercising and eating healthy foods. In 3 years, he lost 300 pounds.

When Jeanne Traver's son went to college he encouraged her to take his gym membership. That helped her lose 206 pounds and transform her health.

When Eileen Daly was pregnant the second time, she gained 160 pounds. After years of struggling she lost it all and feels much better.

After college, Veronica Castorena was unhappy weighing 450 pounds. She lost 118 pounds, but developed heart failure and gained it all back. Today, she lost...

When Maria Landers was researching weight loss she found Ben Landers and they began a long-distance romance based on their weight-loss journeys.

Dr. Kevin Gendreau watched his sister die of cancer and realized she had no choice in health. But he did. With intermittent fasting, he lost 125 pounds.

After watching her friends travel and camp, Laura Morgan realized her weight was holding her back. She changed one bad habit at a time to lose 140 pounds.

When Janielle Wright realized being overweight held her back, she decided to lose weight. The 16:8 intermittent fasting diet helped her lose 71 pounds.

Throughout the years, Emily Fruhling gained and lost weight. She shares what is helping her succeed this time.

When the Chinese buffet was closed one day, Mike Powers found himself at a gym. He discovered he loved boxing and transformed his health.

After being overweight her entire life, in part because of a hormone condition, Tess Fitzgerald focused on herself and lost almost 200 pounds.

After a humiliating experience on a flight, Michaela Martin learned to love herself, eat healthy and exercise. She's since lost 77 pounds.

Today, she feels great and has even started going to the gym.

After relying on fast food for too many meals, Hannah Lester weighed 285 pounds. A weight-loss challenge at work motivated her to lose the weight.

Hunter Hobbs' time-lapse video shows his dramatic transformation from 202 to 160 pounds in just 3 months.

When Karen Scales agreed to lose weight with her friends, she never believed she could. She shed 126 pounds in 18 months and feels she's a better mom.

When Guillermo Flores was in his early 30s, he worried his weight was impacting his health. An app helped him shed 105 pounds in 18 months.

When Joel West's son started playing sports, West realized his weight was holding him back. He started exercising and eating better and lost 55 pounds.

When XY Jesse noticed his dad's weight was affecting his mood, he took his dad to the gym. In 7 months, the entire family transformed.

When Bri Blank discovered that she weighed 306 pounds she knew it was time to take control of her weight and her health.

After gaining weight together as they struggled with infertility, the Magnarinis realized their needed to lose it together. In 1 year they lost 115 pounds....

When two women realized they needed to do something about their weight, they turned to the Live Longer & Stronger Challenge, shedding 95 pounds combined.

As Anne and Vic Tenaglia tried calming their anxious foster dog, they tried long walks. The exercise helped the dog and transformed their health.

See more here:
My Weight-Loss Journey - TODAY.com

Wouldnt it be great if life came with a magic remote control that made the bad parts speed up and the good parts slow down? You could hit FF at the beginning of every workday, and RWD at the end of awesome date. All the vacations, holidays and parties could move at the pace of a Kenny G song, and all the endless conference calls could spin by faster than Nicki Minajs hairstyles.

And right up there on the FF listweight loss. Sure, slow and steady may win the race, but who wants to plod along like a tortoise, especially when a warm weather getaway is right around the corner? Add these super weight loss foods to your day to get your weight-loss goals on hyperspeed. All of them have been scientifically proven to fry flab in 6 weeks or less! Tighten your seatbeltin fact, youll soon be tightening every belt!

If youre not drinking green tea with your workouts, you might be wasting your time at that barre class. A study published in The Journal of Nutrition found that after just two weeks, exercisers who sipped four to five cups of green tea each day and logged 25-minutes at the gym lost more belly fat than their non-tea-drinking counterparts. What makes the drink so powerful? It contains catechins, an antioxidant that hinders the storage of belly fat and aids rapid weight loss. And thats not the only weight loss elixir out there: Discover more details and drop two sizes with these 4 Teas That Melt Fat Fast.

Think of each almond as a natural weight-loss pill. A study of overweight and obese adults found that, combined with a calorie-restricted diet, consuming a little more than a quarter cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oilafter just two weeks! (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!) For optimal results, eat your daily serving before you hit the gym. A study printed in The Journal of the International Society of Sports Nutrition found that almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts. Fill up, but dont fill out: Use these Eat This, Not That!-recommended 10 Daily Habits That Blast Belly Fat.

Stephen Colbert may be on to something. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for 12-weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220-calories of pretzels while the other group munched on 240-calories worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point, while the pretzel-eating group stayed the same, and their cholesterol and triglyceride levels showed improvements as well.

What if we told you that you could make 20 percent of your belly disappear this yearpoof, just gone? Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend. Those on the canola oil dietjust three tablespoons daily did the tricklost nearly 2 percent of their belly fat in just one month. For more ways to enjoy big, bold flavors, burn flab with these healthy fats.

Its time to focus on your lentil health. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesnt include beans. Those who consumed the legume-rich diet also saw improvements in their bad LDL cholesterol levels and systolic blood-pressure. To reap the benefits at home, work lentils, chickpeas, peas and beans into your diet throughout the week.

How would you like to take all the great weight-loss results youve just read aboutand double them? Thats what happens when you supplement your diet with a combination of vitamin D and calcium, according to a Nutrition Journal study. Just four weeks into the 12-week experiment, subjects who had taken these two nutrientsfound in abundance in some yogurtslost two times more fat than the other group! To get similar results at home, start your day with one of these best yogurts for weight loss.

Like a marathoner stretching before the big run, eating half a grapefruit before a meal can enhance your bodys fat-burning performance. A study published in the journal Metabolism found that this warm-up tactic can help whittle your middleby up to an inchin just six weeks! The scientists attribute the powerful effects to the grapefruits fat-zapping phytochemicals. The fruit can interact negatively with certain medications, so as long as you get the green-light from your M.D, plan to have half of a grapefruit before your morning meal and add a few segments your starter salads to reap the benefits.

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Written by Brenda Godinez

on October 9, 2018

Weight loss is one of the most popular uses of the ketogenic diet these days.

If youre using keto to drop pounds, you are probably wondering how fast you can expect to see results.

Since everyone is different, its hard to get an exact answer, but this article will cover the average weight loss rate you can expect tips for successfully losing weight on keto, and how to avoid common weight loss mistakes

Everyones body is different, which means the weight loss rate for each person is different too.

Your individual weight loss rate can vary depending on 4 main factors:

For example, someone with a slow metabolism and a lot of fat tissue to lose who doesnt exercise enough will take longer seeing weight loss on keto compared to someone with a normal metabolism, slightly overweight, who starts exercising 4-5 times a week along with doing keto.

The key is to stay consistent and focus on eating healthy keto-friendly foods. Treat the keto diet as what it is not simply a diet, but a lifestyle and metabolic shift in your health.

With that being said, what we can tell you is how to start off on the right foot.

Before you embark on your keto weight loss journey, its important to get the basics right.

Some people think cutting carbs is enough to enter ketosis, but this isnt always the case. Its important to make sure youre actually running on ketones instead of carbs, otherwise youre not going to burn fat or lose weight and youll get discouraged.

So how do you make sure your cells are running on fat?

If you tick these boxes when starting keto, youll have the best weight loss results.

Which brings us to

As you know by now, not everyone loses weight at the same rate, but heres what you can expect based on the average results people get when using keto for weight loss:

Typically, in the first week of the keto diet people see a very quick drop in weight anywhere from a few pounds to as much as 10! Thats because at first, keto makes your body release a lot of water weight (not fat) due to your lower carb intake.

This is why that happens:

Carbs need water to stay in your body. When your body doesnt use glucose immediately, it stores it as glycogen in your muscles and glycogen binds to water. Each gram of glycogen is stored with 23 g of water. [*]

When you first switch to keto, your body will burn all the glycogen reserves first before using fat. Once it runs out of glycogen, the water that was needed to store it gets eliminated and thats why the weight on your scale changes so drastically.

While this isnt fat loss, its a sign that your body is working its way into ketosis: fat burning mode.

This rapid water loss may also lead to dehydration and constipation, so drink more water than you normally do each day to keep things moving.

After a week or two, weight loss will happen at a slower and more steady pace. This is also the period of time when youre getting fat-adapted as your body switches from burning carbs to burning fat, which means youll actually be losing fat now.

A safe, average loss from here is around 1-2 pounds (0.5-1 kg) per week.

Heres what research says about weight loss on the ketogenic diet:

As you can see, weight loss varies depending on how long youre on the keto diet, how much weight youve got to lose, and your health condition. People seem to lose the most fat on the first 2-3 months of the keto diet, although weight loss is sustained for as long as people follow the diet.

Long-term: Slower Weight Loss

As you get closer to your goal weight, weight loss slows down. This is because as your weight decreases, your total daily caloric needs decrease as well. So, even if you continue on a deficit of calories to lose weight, it will now make a smaller difference.

You might have some weeks where it seems you havent lost anything, then youll weigh a week or two later and be down 3-4 pounds. The key is to stick with it and not get discouraged; just make sure youre still in ketosis and give your body time to do its thing.

One study found that after one year on the keto diet, men and women between 30-69 years who weighed between 90-100 kg lost a total of 14 kg (30.8 pounds).[*]

However, most of that weight was lost in the early stages of keto. They

This means the keto diet is effective for fast and sustained fat loss. You will see the biggest changes if you stick with it for a few months, and you wont gain the weight back.

If you feel like you are going through a weight loss plateau after sticking with the keto diet for a few months, there might be habits or foods hindering your progress. Below are common weight loss mistakes and what to do about them:

This one may seem obvious, but its pretty common that people come out of ketosis without realizing it if they stop tracking their ketone levels. So, one of the biggest reasons people dont see weight loss results on keto is theyre not actually on keto.

What to do:

Some of the foods you eat can have more carbs than you realize. These hidden carbs can put you over your daily carb limit and bust your weight loss efforts.

What to do:

Some people tolerate dairy really well and others dont, so figure out which camp youre in. Some dairy like yogurt and whey protein may elevate insulin levels and kick you out of ketosis.

What to do:

Although its harder to overeat on keto due to the filling nature of fats, its still possible to eat more calories than you need. If you dont stay at a calorie deficit, you wont see weight loss.

What to do:

Those who have yoyo dieted a lot in the past might also need to give their bodies time to recover from damage. This might just mean giving the body time to heal while focusing on healthy keto nutrition.

When going keto, its important to focus on more than just weight loss, even if you have a lot to lose. Overall health should be the goal, so give yourself credit for any and all benefits you notice from the ketogenic diet. That could be:

Although weight is a good indicator of progress and is certainly an important marker of health (to an extent), remember that its not all about the number on the scale. In fact, many on the keto diet will say they noticed differences in the mirror more than on the scale.

If youre weight lifting at the same time, you might be replacing fat loss with muscle gain. While this might not move the scale much, itll show up on your body.

The ketogenic diet is amazing for losing weight and improving your health, so stick with it and dont be afraid to make changes as needed. Track what you eat, stick within your keto macros, and test your ketone levels frequently to make sure youre staying in ketosis. Most of all, give your body time to respond to the great changes youre making for it.

Choose what describes you bestNo Exercise and Low ActivityExercise 1-2x/Week (Low Intensity)Exercise 1-2x/Week (Mid/High Intensity)Exercise 3-4x/Week (Low Intensity)Exercise 3-4x/Week (Mid/High Intensity)Exercise More than 4x/Week (Low Intensity)Exercise More than 4x/Week (Mid/High Intensity)High Intensity Exercise 5x/Week + Active Lifestyle

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