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Two popular workout machines that people often consider are the exercise bike and treadmill, but which one is more effective for weight loss?

When it comes to weight loss, exercise plays a critical role in achieving your goals. With so many exercise options available, it's essential to choose the right one that will help you burn calories and shed those extra pounds.

Treadmill workouts are the most popular fitness routine in the gym. They're a great option for people who want to lose weight, as they can burn more calories per hour than an exercise bike.

According to a study conducted by the American Council on Exercise (ACE), using a treadmill can burn up to 900 calories per hour. Running or walking on a treadmill can also help improve cardiovascular health and endurance, which is important for overall fitness.

Another benefit of treadmill is that it provides a variety of workout options. You can adjust the incline and speed to increase your workout intensity, and you can also incorporate interval training to maximize calorie burn. Interval training involves alternating between high intensity exercise and recovery periods, which has been shown to be an effective way to burn fat.

However, there're some drawbacks to using a treadmill for weight loss. Running or walking on a treadmill can put a lot of stress on the joints, especially if you have knee or ankle problems. To avoid injury, it's important to wear supportive shoes and start with a low intensity and duration before increasing the speed and incline.

Exercise bike, also known as stationary bike, is a popular cardio machine that's great for people who want to lose weight without putting too much stress on their joints.

Cycling on a stationary bike can burn between 500 and 800 calories per hour, depending on your intensity level. Cycling also strengthens lower body muscles, including the quadriceps, hamstrings and glutes.

Another benefit of the exercise bike is that it's easy to use, and you can adjust the resistance level to increase the intensity of your workout. You can also incorporate interval training into your cycling routine to maximize calorie burn and challenge your muscles.

However, exercise bikes have some drawbacks. It primarily works the lower body, so if you want a full body workout, you will need to add some upper body exercises to your routine. Additionally, cycling can be monotonous, so it's important to change up your routine with different types of workouts or music to keep you motivated.

Exercise bikes and treadmills are both effective for weight loss, so the choice depends on personal preference and fitness level. However, there are a few factors to consider when deciding which machine is best for you.

If you have joint pain or injuries, an exercise bike may be the better option, as it offers a low-impact workout. If you prefer a more comprehensive workout that engages the entire body and helps improve cardiovascular fitness, a treadmill may be the better choice.

Another factor to consider is the convenience of using the equipment. If you have limited space in your home, an exercise bike may be the better option, as it takes up less space than a treadmill. If you have more space, a treadmill may be the better option, as it offers a more comprehensive workout.

Eventually, the most effective machine for weight loss is the one you enjoy using and can stick to in the long run.

Consistency is key when it comes to weight loss, and finding a workout routine that you enjoy is the key to success. The great debate between exercise bike vs treadmill is not a clear-cut one, as both machines offer unique benefits and are effective for weight loss

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The great debate: Exercise bike vs treadmill Which is more effective for weight loss? - Sportskeeda

Salami

In general, you should limit your intake of all processed meats as much as possible if you want to keep inflammation to a minimum and lose weight. However, according to Wen, you should be sure to steer clear of salami in particular. "Of all the deli meat choices, salami is by far the worst culprit when it comes to causing inflammation in the body," she warns.

There are a few reasons salami can lead to and worsen inflammation. For one, Wen points out that it contains "unhealthy processed fat," which is one major culprit of inflammation and weight gain. Additionally, she tells us that "its also often highly cured with nitrates, additives, and fillers that can worsen inflammation." Yikes!

The fact that you should consider cutting out salami doesn't mean you have to give up deli meats altogether. If you're looking for a healthier swap, Wen has some advice. "To get the maximum benefit from deli meats without unwanted side effects like weight gain or inflammation, swap out high-fat options like salami for healthier alternatives like turkey breast slices or lean ham," she suggests.

Not only are turkey and ham tasty options to add to your sandwich, but they're also "much lower in saturated fats and contain fewer preservatives than processed deli meats like salami," according to Wen. Plus, they offer up a healthy amount of protein while remaining lower in cholesterol and many of those unhealthy additives found in salami.

All in all, managing inflammation will require you to make healthy choices every day, from getting ample exercise to incorporating healthy foods into your diet. Cutting out inflammatory foods is just one step towards a healthier bodybut limiting your intake of processed meats like salami is a great place to start.

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The One Deli Meat That Makes Inflammation So Much Worse, According To Weight Loss Experts - SheFinds

TOLEDO, Ohio Have you ever had that ah-ha moment? That moment when the light bulb finally goes off? That moment when you feel like you are hitting that bullseye?

For Chris Siegel, one of this year's participants in the Super Fitness Weight Loss Challenge, that light bulb moment is right now.

Seigel said it first hit him when his daughter asked him to a daddy-daughter dance.

I went shopping for something to wear and I had a really tough time finding anything that would fit," Siegel said. "I was really down on myself and I wanted to look good for my daughter. It was at that moment that I knew I was going go join this challenge and get this weight off once and for all.

Siegel said he walks 8 miles a day, 4 miles in the morning and 4 miles in the afternoon after work.

I pretty much get up thinking you just gotta do it," he said. "Because there are a lot of mornings I dont want to do it. But you just get up and you just do it. And then when you get home from work, I eat dinner and then some time after, I do it again."

He said on days when he just doesn't feel like getting moving, he tries to exercise twice as hard.

I didnt think I would get this far this fast. but this process has pushed me to get there faster," Siegel said. "So I really appreciate that part of it. It's really mental mostly."

His strict routine is sometimes delivering results, but Siegel says the exercise and diet portions are the easiest part of his weight-loss program.

"Im to the point now where it's just getting over that mental hump and really thats the hardest part now," he said. "Because the exercise is easy, the diet part is easy for me now. It's just the mental part at this point. Keeping it consistent. Consistency is what I focus on every day."

He has cut his sugar and carbohydrate intake and also is sticking to protein and vegetables. Siegel keeps to a simple meal plan that rotates four entrees through the month.

Sausage and sauerkraut which is very low in calories," he said. "Then fajitas, then usually, one week I will eat a big lunch and just eat a bowl of cereal for dinner. Salads I usually save for when I go out to dinner because they are usually better when you go out to dinner."

His goal is to lose more than 100 pounds before the finale.

In my mind now, its 60 percent mental, 20 percent exercise and 20 percent food," he said. "If you dont get past the mental part, you are never going to get there.

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'The exercise is easy, the diet is easy. It's just the mental part at this point' - WTOL

1000-lb Sisters fans have expressed immense happiness for Tammy Slaton after seeing a new photo showcasing her weight loss.

The TLC star has been working hard to shed pounds in the hopes of qualifying for bariatric surgery and recently achieved that goal.

On a Reddit page dedicated to the reality show, fans posted a photo of Tammy, 36, posing alongside several other people.

In the snap, she smiled wide while seated in her wheelchair wearing a bright pink top.

Fans were stunned to see not only how much weight she's lost but how happy she looks.

The original poster captioned the thread: "The weight loss is incredible. But look at the happiness in her smile!"

Another 1000-lb Sisters fan wrote: "I have to say Tammy looks beautiful.....it's like there was a really pretty swan hiding underneath all the weight. I know it's often said [weight loss surgery] ages people but I'm not seeing it in this photo, actually just the opposite."

A third supporter commented: "Get it Tammy!"

Someone else chimed in: "Genuinely never thought I would see this. Well done her."

A fifth fan wrote: "So happy to see her so happy!!"

Another commenter wrote: "Go Tammy! I didn't think she'd change but I'm so happy for her! She's gonna pass Amy up any day now!"

Earlier this week Tammy opened up about the transformation she's undergone in a new TikTok video.

Sitting in her home wearing a black vest and a grey cardigan, Tammy said: "Hey y'all, excuse my hair, I'm fixing it. I'm getting it re-dyed."

She confessed that her voice was a bit "hoarse" as she was slightly under the weather.

Tammy began unpacking a box of a treat called Freezies, which she'd been sent, while talking about her weight loss and 1000-lb Sisters.

"I'm glad y'all are seeing my transformation finally," she said about halfway through.

"It bothered me at first. I was like... I wanted to scream and be like, 'I am losing weight, what are you talking about?'"

She continued: "It's so hard keeping big secrets... because of our contracts, they want that wow factor in our show, so I wasn't able to talk about my weight loss or getting married, really, it's a long story."

Later in the clip, Tammy talked about the ways her tastebuds had changed since undergoing surgery.

She shared with fans: "I love sour food. I feel like after the surgery... it's aired so I can talk about it now, but after the surgery, my whole freaking tastebuds kind of changed.

"I used to want more sweets, now I'm a savory girl, it's weird," she added.

Tammy haslost nearly 300pounds since going to a weight rehab clinic.

Last month, The U.S. Sun exclusively revealed thatTammy now weighs just over 400 pounds- and is nearly half her previous size.

After once tipping the scales at 700 pounds, Tammy lost a shocking 300 pounds in her battle against obesity.

Sheadmitted herself to rehabearly in 2022 for a second time in the hopes of getting her life back on track.

"When Tammy was first in rehab, she needed to reach her goal weight of 550 pounds from around 700 pounds in order to beapproved for her bariatric surgery," a friend told The U.S. Sun exclusively.

Bariatric surgery is an operation on the digestive system to help a patient loseweight quickly in extreme situations.

In a recent episode of the fourth season of her TLC show, fans watched as Tammyreached her goal weight.

As The U.S. Sun previously reported, Tammysuccessfully underwent the life-changing surgery in the summer of 2022- and a friend claimed she has since dropped an additional 150 pounds.

Originally posted here:
1000-lb Sisters fans in tears and are so proud of Tammy Slaton as she looks beautiful in new pic after... - The US Sun

Bananas are a good source of potassium

It is commonly believed that bananas lead to weight gain. On the contrary, bananas can help you lose weight as well. Banana is a superfood that is loaded with essential nutrients. It is also delicious, economical and readily available throughout the year. Bananas are a good source of fibre, potassium, vitamin B6, vitamin C, antioxidants and several other essential nutrients. You can also consume it in different ways. When trying to lose weight, there are many factors that one should keep under consideration. Consuming bananas the right way may assist in weight loss and help you achieve the desired results. In this article, let's discuss how exactly bananas help in weight loss and how to add them to your diet.

Bananas are a good source of fibre with a negligible amount of fat. Consuming high-fibre foods helps you stay full for longer and ultimately helps you consume fewer calories. Less fat content of bananas is another factor which makes them weight loss friendly.

However, bananas are calorie-dense which can make it tricky to add them to a weight loss diet. Prachi Jain, HOD, Nutrition & Dietetics atCK Birla Hospital, Gurugram says, "Banana is a healthy snack which may aid in weight loss as it is a wholesome fruit with fewer calories, high amount of soluble fibre and negligible fat. But only bananas cannot help in weight loss. A balanced diet with calorie-deficit diet planning which include all the major food groups is also required."

If you are consuming bananas to lose weight, you must focus on your overall calorie consumption. It is wise to plan your meals accordingly so that you do not add extra calories to your diet and also burn a sufficient amount.

Consume bananas between meals to stay full for longer. It will also keep those cravings for something sweet away.

"Banana is an excellent source of carbohydrate and is packed with several other nutrients which have multiple benefits. Bananas can be consumed as a pre and post-workout snack," the nutritionist added.

You can eat bananas before or after your workout. It is also a great breakfast as well as anevening snack option.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Can Eating Banana Help In Weight Loss? Here's How You Should Eat It For Effective Results - NDTV

You want to lose weight and improve your health?

Easy, says one diet cut out meat and eat more plants.

Stick to pulses, beans and lentils, says another.

And heres one that says unlimited consumption of cabbage soup will work wonders.

There are lots and lots of terrible diets out there and a long history of them the cabbage soup diet included, laughs Dr Michael Mosley who is arriving in Perth for his live theatre show with GP wife Dr Clare Bailey next month.

You really want to look into every diet to see if the research is behind it because what I am advocating is science-based.

Dr Mosley, who popularised the 5:2 diet, is passionate about showing people how to live a healthy lifestyle based on scientific evidence encompassing diet, movement and mindfulness.

The Fast 800 author says intermittent fasting, especially incorporating a Mediterranean diet, is not only a great and sustainable way to lose weight but it has other health benefits too.

Intermittent fasting sees a person limit their calorie intake to either certain hours of the day or days of the week to lose weight and control eating habits.

Dr Mosley encourages strategies like the 5.2 diet where you eat normally five days a week but cut your calories to around 800 for the other two days.

He encourages eating a moderately low-carb Mediterranean-style diet, which is rich in protein, fibre and healthy fats.

While a diet is a diet and they all work by reducing the net amount of energy consumed, Dr Mosley says there is mounting evidence to show fasting not only prompts weight loss but has mental health benefits, improves sleep and can help people live longer.

Hes taking to the Perth stage to not only discuss the latest surprising science around weight loss, sleep, wellness and how our bodies work but just as crucially, he adds, to lift the lid on what many of the professional medical doctors arent telling us.

Numerous studies have shown if you are significantly overweight and you have type 2 diabetes you can get rid of it if you follow a proper diet.

There are lots of things doctors tell you which just arent true because they havent caught up with the science, adds Dr Mosley.

For example, he says recent research is showing how intermittent fasting strategies can cure sleep apnea, a potentially serious sleep disorder where breathing repeatedly stops and starts.

It can also fight disease, he explains, and the evidence is particularly strong with type 2 diabetes.

When I first came out to Australia a couple of years ago the view was very much that rapid weight loss was a terrible idea and that you [cannot] reverse type 2 diabetes and put it into remission, says Dr Mosley.

Since then, the evidence has become so overwhelming that Diabetes Australia have changed their website to reflect the evidence and the stuff Id been talking about.

We have lots of data now and have had more than 60,000 people do it. We recently had it evaluated and the average weight loss at two years was nearly 10kg and if you had type 2 diabetes, half were able to come off their medication, so I think we have a lot of evidence supporting what we do.

He explains it was his friend professor Roy Taylors pioneering findings that has changed the way type 2 diabetes is now being treated.

Prof Taylor and his team from Newcastle University were able to demonstrate how the potentially deadly condition, which affects billions of people worldwide, can be put into remission with a rapid weight-loss diet.

Dr Mosley managed to reverse his own type 2 diabetes about a decade ago by sticking to the 5:2 diet.

He then adapted Prof Taylors research for his Eight-Week Blood Sugar Diet, which involves eating 800 calories each day for 12 weeks, which he says has since helped thousands of other people send their diabetes into remission.

Numerous studies have shown if you are significantly overweight and you have type 2 diabetes you can get rid of it if you follow a proper diet, explains Dr Mosley.

When you change what you eat it can have a profound effect on your mental health too, he adds, citing a study by Melbourne professor of nutritional psychiatry Felice Jacka.

It sounds blindingly obvious but what she (Prof Jacka) did, what Roy Taylor did and what (Nobel Prize laureate) Barry Marshall did, was they did the clinical trials.

They actually did the studies which are persuading the medics, the psychiatrists, people like that, and they provided medical evidence which is what you need to change medical practice. In the show I will be talking about the latest research as well as showing examples.

He adds it is now even possible to show with a great deal of accuracy what our biological age is, which is different to our chronological age, that which is written on our passports.

Dr Mosley says a recent study revealed men who were asked to do eight weeks of intermittent fasting and daily breathing exercises to reduce stress cut their biological age by almost two years.

A rapid weight loss plan, with typical weight loss of more than 10kg sustained over 12 months, is shown to achieve a high rate of type 2 diabetes remission.

Its own website describes it as a highly effective approach to intermittent fasting, enabling weight loss and building a healthier brain and body.

Some people start with The Very Fast 800 if they have a significant amount of weight to lose, or to kickstart weight loss, while others start with The New 5:2 for gradual weight loss or to improve overall health.

Schedule two days a week as 800-calorie fasting days and follow a healthy Mediterranean-style diet for the rest of the week, with no calorie restriction, just sensible portions.

The rapid weight loss phase involves eating 800 calories a day. The key to feeling satiated, while restricting calories, is to consume a moderately low-carb Mediterranean-style diet, rich in protein, fibre and healthy fats.

If this approach is right for you, youre encouraged to stay on this stage for a minimum of 2 weeks, though you can follow the plan for up to 12 weeks depending on your goals and how much weight you have to lose.

As with any diet, however, you should speak to your usual healthcare professional before starting.

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Dr Michael Mosley in Perth: How an eating plan can boost mental health and put type 2 diabetes into remission - PerthNow

Smoothies can be an amazing, nutrient-dense snack. When you make them at home, you can incorporate so many different healthy ingredients like your favorite greens, fruit, nut butters, seeds, nuts, protein powders, and milk. A smoothie snack truly is one of the easiest, most delicious ways to get a nutrition boost into your morning or afternoon. And if one of your specific health goals is to increase your daily protein count, a homemade, high-protein smoothie recipe is a simple way to do this.

What are some of the reasons you may be thinking about eating more protein on a daily basis? For one, protein is necessary for building muscle and leaning out in a healthy and sustainable way. Getting enough protein is also beneficial for your bone health, making it a helpful nutrient to focus on as you age. And on top of all that, protein is also helpful in boosting metabolism and reducing hunger levels. It's exciting to think that this nutrient plays such a key role in our health, especially because so many delicious foods are protein heavy, like milk, eggs, fish, tofu, poultry, nuts, etc. However, getting enough protein throughout your day can be difficult for some.

How much protein you need depends on your individual health needs, age, and goals, as everyone's requirements are different. The absolute best way to determine your own daily requirements is to talk with a doctor or dietitian, but if you need a bit of guidance in the present moment, Harvard Health has a simple guideline to follow. According to them, the recommended dietary allowance for protein is about 0.8 grams for every kilogram of body weight.

If you need a quick way to calculate, they recommend multiplying your weight by 0.36. If you weigh 175 pounds, this means you'd need to aim for at least 63 grams of protein per day. But again, this is just the minimum amount recommended, and depending on your own health goals, you may need to aim for more.

To get you started on consuming more protein today, we rounded up a list of 19 high-protein smoothie recipes for you to try. Some of these incorporate your preferred protein powder, while others just get their protein from food sources. Read on, and for more healthy eating tips, make sure to check out 15 High-Protein Breakfasts To Help you Lose Weight Today.

Protein: 9 grams (or 29 with a scoop of protein powder)

Enjoy the decadence of chocolate, the healthy fat from coconut, and the helpful antioxidants from the banana in this delicious smoothie. Nine grams of protein may not be enough for some, but this recipe would taste delicious with your favorite chocolate protein powder, which could add upwards of 20 grams to your total.

Get our recipe for Chocolate-Coconut Banana Smoothie.

RELATED: The 30 Best Weight Loss Smoothies

Protein: 11 grams

If you're in the mood for something a bit more refreshing that will help you reach a few servings of vegetables in one sitting, try this peach and kale smoothie, which gets some natural protein from Greek yogurt. You can add whatever toppings you prefer, but we recommend some almond slivers or chia seeds.

Get our recipe for Peaches and Kale Smoothie.

Protein: 11 grams

Another decadent chocolate option, this Mexican chocolate smoothie bowl tastes like a dessert, but with an added 11 grams of protein. Similar to our other chocolate smoothies, this one would taste even more decadent with a scoop of protein powder.

Get our recipe for Mexican Chocolate Smoothie Bowl.

Protein: 38 grams (with protein powder)

Who says you can't enjoy a sweet and creamy smoothie if you're on the paleo diet? For this smoothie, we recommendthis paleo granola brand, this paleo protein powder, as well as this coconut yogurt. You can choose your own of course, but we love how little sugar is in these ingredients, while still providing a huge boost of protein.

Get our recipe for Paleo Smoothie.

RELATED: The 5 Best Smoothie Recipes for Your Metabolism

Protein: 18 grams

Adaptogens are plant foods that help your body with things like stress management, sleep, energy, etc., and we love the fact that not only does this smoothie add protein to your day, but it gets its protein from an adaptogenic protein powder.

Get our recipe for Chocolate Hazelnut Adaptogen Smoothie.

Protein: 19 grams

Kefir is a type of fermented milk that is a bit thicker than regular milk but lighter than yogurt. Some people are turned off by the taste, but this beverage can help your gut health and microbiome. If you can stomach it, this kefir smoothie can become a healthy addition to your day.

Get the recipe for The Kefir Cookbook's Banana Smoothie.

RELATED:6 Reasons to Start Drinking Kefir

Protein: 21 grams

The only significant source of protein in this smoothie comes from the protein powder, so the exact amount of protein you'll get depends on your preferred brand. If you need ideas, we like Orgain Organic Protein.

Get our recipe for Pumpkin Spice Smoothie.

Protein: 20 grams

It doesn't get much better than the banana and dark chocolate combination. And while this may look and taste like a dessert, it's actually a nutrient-dense smoothie that brings you about 20 grams of protein per glass.

Get our recipe for Dark Chocolate Banana Nut Smoothie.

Protein: 19 grams6254a4d1642c605c54bf1cab17d50f1e

Tone It Up has delicious protein powders, and their vanilla plant-based powder goes perfectly with this berry smoothie. Using cauliflower rice in this recipe helps bring out a super creamy texture without having to add yogurt or anything.

Get the recipe for Berry Cauliflower Smoothie via Tone It Up.

RELATED: The Best Smoothie Ingredients To Slow Aging, Says Science

Protein: 11 grams

Sign us up anytime there's peanut butter, banana, and chocolate involved. This powerhouse trio packs a ton of flavor, while also delivering about 11 grams of protein per serving for some helpful refueling in the afternoon.

Get the recipe from Ambitious Kitchen.

Protein: 12 grams

When you're craving a slice of key lime pie but don't want all the added sugar, give yourself the best of both worlds by making this high-protein smoothie recipe. You'll satisfy your cravings and stay full much longer than you would with just a slice of pie.

Get the recipe from Ambitious Kitchen.

Protein: 18 grams

The Cinnamon Sweet Potato Pie Smoothie from Ambitious Kitchen is the coziness of fall in a cup, but it's so delicious that you'll want to enjoy it year-round. And an added benefit? Each glass serves up 18 grams of protein.

Get the recipe from Ambitious Kitchen.

Protein: 25 grams

Who doesn't love the combination of chocolate and cherry? If you're done with your workout and need a recovery snack that's going to provide you with enough protein to help you see results from your weight lifting, this smoothie bowl is a perfect choice.

Get the recipe from Ambitious Kitchen.

RELATED: The Best Smoothie Ingredients To Slow Aging, Says Science

Protein: 25 grams

Bringing it back to basics, this strawberry banana smoothie uses Greek yogurt for a low-fat protein boost and is a great alternative when you're craving something sweet.

Get the recipe from Well Plated By Erin.

Protein: 12 grams

Wake up to some protein with this peanut butter-based, high-protein smoothie. This recipe calls for vanilla protein powder, but you can use plain or another flavor like chocolate if you prefer.

Get the recipe from Fit Foodie Finds.

Protein: 12 grams

Adding oats to your protein smoothie is an easy way to get extra fiber, along with the fiber you'll be getting from the other ingredients you add as well. In this smoothie, we love the combo of oats, chia seeds (or you can use flaxseeds), and protein powder for a well-balanced snack.

Get the recipe from The Big Man's World.

Protein: 25 grams

Some people might assume that a fruit smoothie can't be high-protein, but think again. This strawberry smoothie with mango will satisfy your sweet cravings while giving you over 25 grams of lean protein.

Get the recipe from The Seasoned Mom.

Protein: 23 grams

It's hard to find a vegan high-protein smoothie that doesn't use protein powder, but the Minimalist Baker figured out a way to serve up 23 grams of protein without any powder thanks to the addition of hemp seeds, peanut butter, and chia seeds.

Get the recipe from Minimalist Baker.

Protein: 17 grams

Even though it's common for protein smoothies to be on the decadent, chocolate-y side, there's still a way to get in your greens and protein at the same time, like with this recipe from Eating Bird Food.

Get the recipe from Eating Bird Food.

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19 Best High Protein Smoothie Recipes Eat This Not That - Eat This, Not That

A high blood caffeine level might curb the amount of body fat a person carries and their risk of type 2 diabetes, suggests research published in the open access journal BMJ Medicine.

In light of their findings, the potential role of calorie-free caffeinated drinks for lowering the risks of obesity and type 2 diabetes is probably now worth exploring, say the researchers.

Previously published research indicates that drinking three to five cups of coffee daily a rich source of caffeine is associated with a lower risk of type 2 diabetes and cardiovascular (heart) disease, note the researchers.

An average cup of coffee contains around 70-150 milligrammes of caffeine.

But most of the published research to date have been observational studies, which cant reliably establish causal effects, because of the other potentially-influential factors involved, point out the researchers.

Whats more, its difficult to disentangle any specific effects of caffeine from the other compounds included in caffeinated drinks and foods, they add.

To try and overcome these issues, the researchers used Mendelian randomisation to find out what effect higher blood caffeine levels have on body fat and the long-term risks of type 2 diabetes and major cardiovascular diseases.

The latter diseases included coronary artery disease, stroke, heart failure and irregular heart rhythm (atrial fibrillation).

Mendelian randomisation is a technique that uses genetic variants as proxies for a particular risk factor in this case, caffeine levels in blood to obtain genetic evidence in support of a particular outcome.

In this study, those outcomes were weight (as measured through body mass index, or BMI) and type 2 diabetes risk.

The researchers looked at the role of two common genetic variants of the CYP1A2 and AHR genes in nearly 10,000 people of predominantly European ancestry, who were taking part in six long-term studies.

The CYP1A2 and AHR genes are associated with the speed of caffeine metabolism in the body.

People who carry genetic variants associated with slower caffeine metabolism drink, on average, less coffee, yet have higher levels of caffeine in their blood, compared to people who metabolise it quickly.

Do note that your coffee has to be calorie-free, so no added sugar or creamer allowed. Marco Verch/Flickr

The results of the analysis showed that higher genetically-predicted blood caffeine levels were associated with lower weight (BMI) and body fat.

Higher genetically-predicted blood caffeine levels were also associated with a lower risk of type 2 diabetes.

The researchers then used Mendelian randomisation to further explore the extent to which any effect of caffeine on type 2 diabetes risk might principally be driven by the concurrent weight loss.

The results showed that weight loss drove nearly half (43%) of the effect of caffeine on type 2 diabetes risk.

No strong associations emerged between genetically-predicted blood caffeine levels and the risk of any of the studied cardiovascular disease outcomes.

The researchers acknowledge various limitations to their findings, including the use of only two genetic variants and the inclusion of only people of European ancestry.

But caffeine is known to boost metabolism, increase fat burning and reduce appetite, they explain.

And a daily intake of 100mg has been estimated to increase energy expenditure by around 100 calories a day, which could consequently lower the risk of developing obesity.

Our Mendelian randomisation finding suggests that caffeine might, at least in part, explain the inverse association between coffee consumption and risk of type 2 diabetes, write the researchers.

Randomised controlled trials are warranted to assess whether non-caloric, caffeine-containing beverages might play a role in reducing the risk of obesity and type 2 diabetes, they conclude.

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Drinking coffee could help you to lose weight and lower risk of ... - The Star Online

If you're trying to lose weight with intermittent fasting, common mistakes like eating junk food can leave you feeling deprived and stall your progress. Crystal Cox/Business Insider

Intermittent fasting can be a powerful tool to help you burn fat and lose weight while feeling less hungry, but you're probably doing it wrong, according to a weight-loss researcher.

To get the most out of fasting, pay attention to what you're eating first, saidDr. Paul Arciero, health professor at Skidmore college and author of The Protein Pacing Diet.

His research has designed a specific fasting routine, and evidence suggests it can help people burn fat faster than calorie counting alone. The findings werepublished December 2022 in the journal Obesity.

"We have data to show it's not about the total number of calories we consume. Now it comes down to the quality of the nutritional intake and the patterning," he told Insider.

By adding more protein and fiber, timing your meals right, and cutting back on sugar, you can see better results and fewer side effects from fasting, Arciero said.

Before you can even think about intermittent fasting, it's important to followsome basic habits of healthy eating already, according to Arciero.

"If they have a poor diet going into it, it's not going to serve them well," he said.

Create a habit of protein pacing eating enough protein and including multiplesources of protein throughout the day for a few weeks before you attempt fasting, Arciero recommends.

Otherwise, any unhealthy habits you have will offset the benefits of fasting, like better blood sugar control, since you're likely to go right back to eating junk food when the fast ends.

The biggest mistake most people make with intermittent fasting is thinking they can eat anything, as long as they stick to the fasting window, Arciero said.

This can lead to cycles of deprivation and bingeing which canbe counterproductive to health, according to Arciero.

"It's a disordered eating pathology. Why would we ever want to highlight that as helpful?" he said.

Instead, you should aim to get more fiber and protein into your snacks and meals both of which can help you feel full and support a healthy digestion. It's also important to cut back on sugar, especially added sugar, Arciero said, because too much of it can disrupt your metabolic health, the opposite of your goal while fasting.

Arciero's research found people had better results from intermittent fasting if they ate high-protein meals at least four times during their eating period.

Previous studies suggest protein can help you feel more satisfied after eating and may even help youburn more calories, since it takes more energy to digest protein compared to other nutrients like carbs or fat.

It's also a crucial nutrient for maintaining muscle, which is important for a healthy metabolism. Some fasting diets have been linked to a higher risk of muscle loss, so the additional protein may help.

It's a misconception that you can't consume anything during a fast. You can get the benefits of fasting while having a small amount of calories from coffee, tea, and beverages that contain electrolytes, Arciero said.

His fasting group in the study ate around 400 calories a day, split into small portions of high-fiber and high-protein supplements every four hours. However, they stuck to very specific foods like bone broth, low-glycemic protein crackers, and tiny portions of nuts and seeds sneaking a handful of potato chips or bite of ice cream doesn't count as fasting.

"We don't allow nibbling," Arciero said.

Other advocates of fasting say you can enjoy bone broth and Bulletproof coffee, or other low-carb options that can help youavoid spiking your blood sugarto maintain the fast.

A striking result of Arciero's research was that people who had the best results while fasting were also less hungry something that was initially a surprise, but has been the consistent result in his otherstudies.

The combination of protein, fiber, and timing in the study is "very unique," he said, and more research could help us better understand how it can support the benefits of fasting.

"People think that the only way to reduce the hunger signal in our brain is to flood it with energy, and nothing could be further from scientific truth," he said.

Along with debunking the idea that you have to deprive yourself to fast, Arciero also noted the benefits go far beyond fat-burning, and can help with longevity, lower risk of illness, and overall wellbeing.

"We're really focused on the health and performance benefits," Arciero said."The side effect, as we call it, is weight loss. In our work, it's just a wonderful icing on the cake."

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Avoid these intermittent fasting mistakes for weight loss: researcher - Insider

According to Times of India, the winter is the most common season to pack on the pounds and the summer is the most likely one to shed them. This could be due to the fact that the colder temperatures inhibit produce growth, which ultimately impacts our diets, or because the shorter days cause us to be less active. Regardless, if your clothes feel a bit tighter right now than normal, youre not alone. If youre aiming to lose a few pounds, then read the not-so-groundbreaking (but also not-so-obvious) tips below.

Dont make your goals harder than they need to be. Instead, be your own ally and get rid of tempting sugary snacks or junk food around the house. Out of sight, out of mind!

If youre an avid coffee drinker, altering your go-to morning brew could help you shed a few pounds. Consider swapping out sugar and flavored creamers for milk or other unsweetened dairy-free alternatives. Or drink it black!

The breakfast is the most important meal of the day mantra is more than just a saying, its a fact. According to WebMD, eating breakfast within 30 minutes of waking up will help kickstart your metabolism, which will help you burn calories throughout the day. Its important to choose high-protein breakfast options like Greek yogurt, overnight oats, or steak and eggs to provide your body with the energy and nutrients that it needs.

Snacking, or eating between meals, is known to cause weight gain because its added calories that will throw off your appetite and eating schedule. Sometimes a snack is necessary, but oftentimes, we reach for snacks out of boredom, stress, or some other motive aside from hunger.

According to Harvard Medical School, late-night eating can lead to weight gain because our bodies produce less leptin, a hormone that controls satiety, in the later hours of the day. Research also found that our bodies cannot burn calories as quickly at night and will store extra calories as fat instead of as usable energy. Refrain from having that midnight snack and instead save your appetite for the morning!

While delicious, wine is not the best alcoholic drink option if youre trying to lose weight. This is because its high in sugar and calories. According to the Cleveland Clinic, a 5-ounce glass of wine is 125 calories. Try a tequila and tonic instead, and you may just see a lower number on your scale.

Everything is okay in moderation, but bread and buns are high-carb foods that offer very little nutritional value. Reducing your intake of these types of foods will help you lose weight. Replace your bun with a lettuce wrap the next time youre making a sandwich, taco, or burger, or try a whole grain option instead.

Planning what to eat for each meal will help you combat cravings and snacking throughout the day because you have an idea of when and what youll eat next. Better yet, if you meal prep, youre much less likely to impulsively order takeout or stray from your plan because your food is already there, ready to eat. Meal prepping also requires you to box up specified quantities and could help you avoid overeating.

It may not be what youre eating, but how much youre eating. Consider cutting your portions down, especially when you go out to restaurants. If you find yourself asking for a to-go box more often than not, thats a sign that youre eating the proper amount. You could even ask for the to-go box when you first get your food and set some aside for later so youre not tempted to overindulge.

This could be a challenging one, especially if you have food-loving friends. But it is possible to have a date night or girls night without having food be the main event. Some ideas include watching a movie, going to a workout class, shopping, listening to live music, or taking a walk.

This one may come as a shock, but research has shown that a lack of sleep can cause increased appetite in many individuals, and those who get less sleep are more likely to eat high-carb and high-sugar foods. Staying awake later or longer than your body can handle may lead to an imbalance in your circadian rhythm which can affect metabolism as well. Make sure youre getting proper sleep so that your appetite and metabolism stay unharmed.

Another unlikely hack to help you lose weight is to drink lots of water. Staying hydrated will help you burn more calories and may even suppress your hunger. Of course, youre going to have to do a lot more than just drink a lot of water to lose some weight, but its a good trick to keep in mind.

You dont have to ban sugar and carbs from your diet or spend hours in the gym each day in order to lose weight. Restricting yourself will only lead to more intense cravings and higher burnout rates as well as a possible dip in your mental health. These 12 simple tips will work wonders for your weight goals. But the key to success is consistency. Be patient, and know that your body will not transform overnight.

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12 Simple Tips To Lose Weight That You Probably Haven't Thought Of - Evie Magazine

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